What if I can’t meditate? The alternatives and why you should.

When I was a child, I took a book out of the library which in the back included some guidance on meditation. I thought this was a fascinating subject, but no matter how hard I tried I just could not keep my mind from drifting when trying to meditate. I was approaching it completely wrong.

Mindfulness and meditation are currently quite in vogue. Various products are being sold to help you attain these skills and its become big business. But is it also ‘big’ for your health?

It would appear so. Studies consistently show that mindfulness activities and meditation improve cognitive functions. This includes increased focus, reduced stress levels, and better mood.

But what if you just can’t seem to do it, just as I struggled to do it (and honestly still do)?

There are a number of other ways to get similar benefits.

SPORT: Sport is consistently shown to benefit the brain. Sport is both a mood booster and reduces negative hormones in your brain. It has both long-term and short-term benefits. Focus on the feeling of your body as you perform your activity. Try working out without pumping music and get into a ‘zone’.
However, it should be said that this is not a magic bullet. If you accept expect somebody who is depressed to simply snap out of it because of some sporting activity, you will find yourself disappointed. Be respectful of what people are telling you and that it may take time to have lasting effects.

CREATIVE ACTIVITIES:
Colouring books were sold in every bookstore just a few years ago. The idea was that you had a detailed picture that encouraged you to quietly select colours and create a unique impression. The idea was to create a flow State. Any creative activities performed in quiet focus can help you achieve that state. Crochet, knitting, cross-stitch, painting, … you decide. Your product doesn’t need to be good, you just need to relax and enjoy the process. You may find it useful to start with small projects and find somebody to do it for. This gives the second meaning of love and kindness to your creation.

MOVING MEDITATIONS:
Take a walk some place peaceful (somewhere green if you can). Focus on the sound of your steps, feel the ground under your feet and listen to your brething. Tai chi, chi gong and yoga are other examples. You do not need to be an expert, just focus on your body and how it feels as it moves. You can learn some of these skills from internet sources and then gradually begin to practice in silence. Always make sure you are safe and practice within the limits of your body.

FOREST BATHING
You may have seen this pop-up on social media. This is the practice of sitting or walking silently in a tree-filled area. Inspecting the trees and nature. Allowing yourself some time and space to relax. If you find your mind wandering back to the stresses in your life, inspect a fallen leaf or the intricate details of bark.

MINDFUL EATING
You may see this technique promoted heavily for weight loss, but ignore that for a moment. Just enjoy what you have in front of you. Let’s imagine it is a cup of tea – what colour is it, how does the cup feel in your hand, is the surface smooth or rough? When you raise that cup to your nose, take a deep breath, what does it smell like? What memories does that evoke? Take a sip – is it hot, cold, tepid? Roll the tea across your tongue – what is the taste? Finally swallow – focus on the tea as it descends into your body. How does this feel? You can apply this to any food you choose to consume, even tap water. This has the added benefit of benefitting your digestion.

No activity needs to be lengthy to have a benefit. Focussing from as little as 5 minutes can offer you benefits. Regular practice does improve benefits.

References
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Hansen MM, Jones R, Tocchini K. Shinrin-Yoku (Forest Bathing) and Nature Therapy: A State-of-the-Art Review. Int J Environ Res Public Health. 2017 Jul 28;14(8):851. doi: 10.3390/ijerph14080851. PMID: 28788101; PMCID: PMC5580555.
Cherpak CE. Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function. Integr Med (Encinitas). 2019 Aug;18(4):48-53. PMID: 32549835; PMCID: PMC7219460.