12 Ways To Practise Mindfulness Without Meditating

While meditation is often considered the most effective way to achieve mindfulness, there are other options you can try, because there are reasons why meditation may not work for everybody (initially, at least).

Maybe you find it difficult to practise the traditional seated contemplation, maybe you cannot easily find somewhere suitable to meditate, or maybe you question its value?

The good news is that you can still find more happiness and peace of mind through a variety of mental and physical practices.

And you may find that these activities are beneficial on their own – or they may strengthen your ability and interest in meditating.

Whatever path you follow, here are a few ideas for becoming fully present.

Outer Practices

1. Arrange flowers. Ikebana, a Japanese flower-arranging art, was originally used to create shrine offerings, but you can use it to connect with nature and express yourself. Take a class or pick up a book to learn about the history and techniques.
2. Breathe deeply. Engaging with your breath is a practice you can do anywhere. All you need to do is really pay attention to each inhalation and exhalation, and you’ll feel stronger and calmer a lot sooner than you might think. (This can also be a good way to help yourself to fall asleep. All you need to do is count ten in-breaths and ten out-breaths – but here’s the kicker, if you find yourself being distracted by anything else, you need to start at one again.)
3. Do tai chi. This is, perhaps surprisingly, a form of martial arts that can also help with balance and meditation.Tai chi is perhaps best characterized by its slow and graceful movements, which allow you to focus on the present and on your body.
4. Do yoga. Yoga connects your mind, body, and breath. As a bonus, the down dog poses, as well as others, will open up your hips so you’ll be able to sit more comfortably should you decide to meditate later.
5. Drink tea. Tea ceremonies are another tradition to encourage mindfulness. If you’re doing this at home, try giving your full attention to any food or drink (i.e. mindful eating). And whether you go for the full tea ceremony or not, there are herbal teas (well, infusions more correctly) that can help you relax and put you in the right mood for being mindful.
6. Learn martial arts. Karate and other martial arts involve much more than fighting. Regardless of what you’ve seen in the movies, building your character is more important than chopping blocks of wood by hand.
7. Play Go. The board game Go looks a little like chess with (lots of) black and white marbles. Have fun while you’re learning about concepts like causation and interdependence. Be warned though – the rules are few and apparently simple, but mastering this game can take years!
8. Relax your muscles. Progressive relaxation facilitates awareness, as well as sleep. To do this, scan your body from head to foot, systematically tensing then releasing each muscle, one by one.

Inner Mindfulness Practices

1. Focus. Give your full attention to one task at a time, and do not try to multitask (which is not as effective as some people like to claim). For example, turn off your phone when you’re having dinner with your family, listen closely to ordinary conversations, and enjoy the sound of falling rain.
2. Let go of judgements. Accept your thoughts, feelings, and experiences without guilt or shame. Instead, love yourself for who you are now, take pleasure in learning and growing, and forgive both yourself and others for disappointments and mistakes.
3. Live in the present. Concentrate on today rather than regretting the past or worrying about the future – you cannot change the past, and the future, however many plans you might make, is uncertain and not promised. You can focus on the here and now by taking pleasure in the ordinary things of life, such as the smell of flowers, the sound of birds singing, the taste of your food or drink, or the texture of soft cotton sheets.
4. Slow down. Moving deliberately promotes mindfulness. So, consider the purpose behind your daily activities, and take the time to enjoy life instead of rushing from one activity to another. Remember the saying that happiness is a journey, not a destination – so don’t miss everything along the way because you are concentrating too much on reaching your destination.

Making Meditation Easier

1. Keep it brief. You may be reluctant to meditate because you tried to do too much too soon. You should therefore start by sitting down for just a few minutes (even a couple of minutes is better than nothing), and then gradually increasing the duration.
2. Manage stress. Does meditation stir up troubling emotions for you? If so, it’s natural to feel uneasy at times during your practice when you’re facing thoughts that you may usually keep under wraps. Remember that you’re making progress each time you accept the truth and find a way to deal with it. (You’ll find lots of articles about stress here.)
3. Walk and stretch. If your knees ache when you sit down for too long, you can meditate on your feet. Walk around your living room or back yard, take small steps, and notice how your feet make contact with the ground. Alternatively, stretching exercises can be a good way to relieve stress and help you relax.

Conclusion

You don’t have to miss out on the benefits of mindfulness just because you’re uncomfortable sitting for long periods, or you are troubled by disturbing thoughts.

Your morning commute or a formal tea ceremony, either by yourself or with your partner, can also be occasions to connect with the here and now.

Finally, you’ll find lots of other articles about meditation in general here, including less traditional forms such as Boketto, musical meditation, and simply spending time each day in silence.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Flower Arranging Courses
2. Go For Beginners
3. Go Set
4. Ikebana
5. Japanese Tea Set
6. Tea Ceremony