If you’ve never had done meditation, it can feel pretty challenging to sitting in silence with no racing thoughts for 30 minutes straight, especially in a world so overstimulating. But part of the practice of meditation is about being present with yourself. Taking a moment to notice what has grasp of your attention, and trying to bring yourself back to the present and away from the stress of life. It’s about creating space in your day to connect with yourself, your breath, and the moment you’re in.
If trying traditional meditation doesn’t resonate with you right now, or if you’re craving new ways to feel grounded and present, here are a few alternative practices that invite mindfulness into your everyday life:
1. Light a candle in a dark room, watch the flame and breathe. By focusing on the flame without judgment, you allow your mind to settle and cultivate a sense of calm and concentration.
2. Write a love letter to someone you care for (romantic or platonic), and just let out whatever you feel. Flow without thinking, editing it, or thinking of their reaction. This is for you.
3. Open your windows and listen to the world around you. Close your eyes and just appreciate the sound of life flowing all around you. The birds, the whirling wind, the distant cars, the sound of footsteps, or the silence. Try to find peace and gratitude for your ability to hear such noises.
4. Ritualize your routines. Give every action your full attention. If your brushing your teeth, don’t be stressed over the workload you have to do later today. Be present in the moment. Feeling stress isn’t gonna make the workload less easier later. It’s okay to give your love and care to your teeth (or whatever routine task you have).
5. Focus on your heart. Hold your hand on your chest. With every beat say “I am alive, I am alive, I am alive” (or “I am present” or “I am proud of myself” or what you’d like).
6. Go to a grassy area and lay in it. Let it touch your skin and bare feet. Ground yourself to the earth and watch the clouds in the sky.
7. Take a hot bath. Light a candle. Sit in silence or read a book. The heat makes your blood vessels to dilate, which increases blood flow and delivers more oxygen and nutrients to muscles and tissues. This contributes to healing, reducing stiffness, and soothing the stress your body carries.
8. Let yourself cry. Feel your emotions. Sit with your pain. Allow yourself to release whatever energy needs to be released.
9. Dance. Put on calming or upbeat music you love and move your body, flowing to the beat of the song. I have found dancing to be sooo healing to me.
I hope these practices remind you that meditation isn’t the only way to slow down and reconnect with yourself. It can be as simple as breathing deeper, crying, or touching grass.
with love,
Najoni Sade
