mindful movement: alternatives to sitting meditation
written by katelyn o’brien
Keeping a quiet mind is nearly impossible for me. I have always had a vast imagination and I am prone to thinking constantly. Sitting meditation sounds like the perfect opportunity to get a handle on my loud brain, but it hasn’t been.
In my experience (which is quite different from everyone else’s) sitting meditation increases my chronic pain. It causes me to quiet my mind and focus on my body, which is in pain constantly, and ultimately heightens the pain. But, I still desire the benefits of sitting meditation.
Over the years I have found that the best way to calm down my brain and body is by moving or creating.
The concept of creativity can be intimidating for many reasons. It is important to remind yourself that creativity doesn’t mean being perfect, but instead trying your best.
Creativity isn’t limited to a few practices, it can seep into all aspects of life. Below are 5 creative alternatives to sitting meditation.
Here are 5 creative and mindful alternatives to sitting meditation:
Cooking or baking for pleasure
Making art
Movement (from dancing, to walking, to sports and yoga)
Gardening or caring for plants
Reorganizing/decluttering a space.
cooking or baking for pleasure
Cooking or baking for pleasure is an excellent way to take your thoughts off whatever you are fixated on and refocus on something else.
Whether it's following a recipe with steps you can accomplish, measuring ingredients, or monitoring your cooking in a pan, making food requires attention and commitment.
Allow yourself to fall into the movement of making food, the planning, and celebrate the progress you make. This is also a great practice to try new recipes and forgive yourself for making any mistakes.
making art
Making art can be intimidating. Through social media we are increasingly exposed to really great art - from photography to painting to drawing to making videos. Despite this over-saturation of content, it is important to still flex your creative muscles and try to make something if you are struggling with feeling overwhelmed.
Art can include but isn’t limited to: painting, writing, doodling, dancing, singing, playing music, calligraphy, illustrating, taking photos or shooting video.
The goal isn’t to nitpick everything you do, but instead surrender yourself to the movement of your body, the stroke of your pen or the frame of your shot. Let your focus hone on what’s in front of you and, hopefully, clear your mind.
movement
Movement encapsulates everything from cross fit to walking up your stairs. Every body reacts to movement differently, and it’s important to recognize your body’s needs and accommodate your actions for them. Being gentle with your expectations is important.
Try to allow your thoughts to melt away while your body takes action and focus on the inhale and exhale of your breath. Try to find an environment that gives you space if you need it, or use media such as TV, music or podcasts to accompany you and your movement if your brain is still in overdrive.
gardening
Gardening or caring for plants might not be your cup of tea, it sure isn’t mine - I have one of the blackest thumbs there is. That being said, caring for another life takes your mind off your own, which can be relief if you are trying to calm your mind.
I started with regrowing scallions with my green onion ends. I left about an inch and a half of onion from the root and let it sit in water. Within days I had scallions growing, and I was forced to take care of them if I wanted scallions on my meals.
This was a great shift in my mindset and a way to redirect my focus onto something attainable and rewarding. Caring for plants is a low-risk commitment, and something to be proud of.
reorganizing or decluttering
Reorganizing or decluttering a space can be as small or large as you want it to be. It can involve cleaning your sock drawer or rearranging your bedroom.
Taking the time to change something allows you a break from the rhythm you have been following for a while. You can blast some music or open your windows for fresh air, while making a tangible change in your space.
I tend to make these decisions when the moon is out and my anxiety is eating me up at night, but you can do them during the day too!
Getting rid of the clutter in your life helps get rid of the clutter in your mind. It is a great way to feel some sense of control around you and focus on a goal instead of questions lingering in your brain.
Ultimately, finding peace in your mind is a very personal journey. There are going to be methods that work, and also methods that fail miserably. But, it’s important to remember you’re taking the time to invest in yourself and in your health, and that in itself is worth celebrating.
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about the author
Hey there, I’m Katelyn! I’m an art teacher and graphic designer in the GTA. I’m currently trying to find out the best way to find mental calmness through mindful moving. You can check out my current work and connect with me on Instagram @helloktlyn_!
