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These days, we hear a lot about meditation. It’s often recommended for everything from stress relief to improving health. There are countless ways to meditate—through books, apps, or classes. Yet for many, meditation still feels like a mystery. Some even believe they can't meditate, and worse, think there’s something wrong with them if they can’t.
As a meditation teacher, I’m passionate about mindfulness and meditation, especially the process of becoming still and present. For a while, I believed everyone shared my love for quieting the mind, but I’ve come to realize that meditation, like chocolate, isn’t particularly enjoyed by everyone.
At its core, meditation is simply the practice of slowing down and becoming silent. There are many paths to this stillness, just as there are many ways to cook a dish. Explore different techniques and find what resonates with you is what I frequently tell my students. Success in meditation doesn’t look like it does in the material world—there’s no such thing as a "good" or "bad" meditator. The act of taking time to disconnect from activity and just "be" already makes it a success, even if your thoughts are racing during the process.
What if Meditation Isn't for You?
While meditation is often recommended as a way to relieve stress, for some people, the struggle to meditate can actually lead to increased anxiety. If you’ve ever felt frustrated because you can’t seem to quiet your mind, you’re not alone. Many people feel like they are failing at meditation because they can’t stop their thoughts or sit still long enough to "do it right." This perceived failure can lead to feelings of inadequacy or even stress—ironically, the very thing meditation is supposed to alleviate.
Perhaps you've tried to meditate but find that instead of experiencing peace, you feel more anxious. Thoughts like, Why can’t I quiet my mind? Am I doing this wrong? What’s wrong with me? can surface. These thoughts can create a cycle where meditation becomes a source of pressure rather than relaxation, triggering or exacerbating stress and anxiety.
It’s important to remember that meditation doesn’t look the same for everyone. You don’t need to sit perfectly still or completely empty your mind to experience its benefits. If the very idea of meditation is causing you anxiety, then perhaps it’s time to consider alternative ways to access stillness and calm.
The key, in my opinion, is joy
I keep a quote on my desk that serves as a reminder:
"One minute of joy is more powerful than 1,000 hours of meditation." – Ancient Saying
We often meditate for hours to reach a moment of joy, but what if we could live joyfully all the time? When we tap into that joy, we become a source of happiness for ourselves and others.
Alternatives to Sitting Meditation
If traditional meditation doesn’t feel right for you, here are a few alternatives that can offer similar benefits:
1. Meditative Art
A study found that just 15 minutes of mindful coloring significantly reduced stress and anxiety among nurses during the height of the COVID-19 pandemic. Coloring intricate patterns like mandalas with bright colors can quiet the mind, lower anxiety, and promote creativity and inner joy.
"Walk as if you are kissing the Earth with your feet." – Thich Nhat Hanh
Simply walking in nature, with awareness, reverence, and care (without electronic distractions), can be a form of mindful meditation.
3. Flow State Activities
Engage in something that absorbs you fully, like playing music, dancing, working on a puzzle, or gardening. These activities can stop the chatter in your mind and bring you into the present moment while cultivating inner joy and a sense of fulfillment. Remember the goal is to enjoy the activity, you don’t necessarily have to be an expert.
Panda Cam Watching
Sometimes, joy can come from the simple act of observing something playful and innocent. Watching the Panda Cam offers a lighthearted and soothing experience. The playful antics of pandas can be a delightful escape from the stresses of everyday life, reminding us to embrace the present moment with curiosity and ease.
5. Gaze at a Green Field
In Traditional Chinese Medicine (TCM), gazing at an open, lush green field is believed to have profound healing effects on the body, particularly on the liver and eyes. According to TCM, the liver is associated with the element of wood, which is symbolized by the color green. In TCM, prolonged stress or frustration is said to "stagnate" liver qi, which can cause emotional turmoil. Spending time gazing at green landscapes is seen as a way to relax the nervous system and reduce the tension held within the body, offering mental clarity and emotional release. In addition, this practice can rejuvenate the eyes, improving overall eye health.
Observing Nature
Watch the leaves fall, the squirrels play, or the birds fly by. These simple observations can help ground you and bring a sense of peace while connecting you to the natural world.
Journaling:
Writing down your thoughts and feelings can be deeply healing. Pouring your heart onto paper allows you to unburden your mind. Check out this TED talk for more on the benefits of journaling.
Chanting
Many spiritual traditions use chants or mantras for their vibrational qualities. Repeating a sacred phrase can create a powerful sense of calm, even during daily activities.
Group Practices
Practices like Qigong, yoga, or Tai Chi combine movement with mindfulness, helping to quiet the mind and focus it on the body. The deep breathing associated with these ancient practices relaxes the nervous system and uncovers inner joy. Try this Evening Qigong practice to unwind from the day and transition to a calm and restful evening.
Embrace What Brings You Joy
Remember, just like meditation, these activities are most rewarding when approached with curiosity and openness. Approach them without expectations.
Jack Kornfield reminds us: "In the end, just three things matter: How well we have lived. How well we have loved. How well we have learned to let go".
As you nurture your body, mind, and spirit, remember that the goal is not perfection but presence—being fully alive in each moment.
Are there any activities you particularly like?
Wishing you joy,
Bhuvana
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