10 Mindful Practices to Fit Any Lifestyle

Dear Wonderful Wanderers on the Path of Growth,

Let me take you back to a time when my most significant achievement was my collection of Scratch and Sniff stickers. In the 4th grade, amidst the chaos of schoolyard politics and long division, I was diagnosed with a "nervous stomach."

Picture this: a young me, more worried about the state of my insides than the latest playground game. My doctor, sensing the need for something beyond the physical, suggested something that would change my life forever: "Take her to a meditation teacher."

If you've ever thought that meditation was just about sitting cross-legged and focusing on your breath until you achieve some mystical state of zen, I'm here to flip that script. In my 40+ years of meditating I have learned that  that meditation is as diverse and colorful as we are. So, let's dive into the many ways you can meditate, no sitting still required!

1. Walking Meditation: Take your meditation on the move! Walking meditation is about being fully present while you walk. Feel the ground beneath your feet, notice the rhythm of your steps, and breathe in sync with your strides. Whether it's a stroll in the park or a walk around your neighborhood, turn it into a meditative journey.
2. Mindful Eating: Turn your next meal into a meditative experience. Instead of eating in front of the TV or scrolling through your phone, focus fully on the food in front of you. Notice the colors, the textures, and the flavors. Eat slowly, savoring each bite, and be truly present with your meal.
3. Creative Arts Meditation: Drawing, painting, knitting, or playing music can become a form of meditation when you immerse yourself completely in the activity. Let go of the goal and focus on the process. Feel the brush against the canvas, the yarn slipping through your fingers, or the vibrations of the strings. It's all about being in the moment.
4. Guided Imagery: Sometimes, a guiding voice can lead you into a deeply meditative state. Guided imagery meditations transport you to serene landscapes or through empowering visualizations. It's like a mini-vacation for your mind, no packing required.
5. Yoga and Tai Chi: These ancient practices combine movement with breath and focus, creating a moving meditation. Each pose or form is an opportunity to be fully present in your body and the moment. Plus, you get the added benefit of stretching and strengthening your body.
6. Journaling: Writing can be a powerful meditative practice. Start with a prompt or simply write whatever comes to mind. Let your thoughts flow without judgment. It's a way to clear your mind, connect with your feelings, and find inner peace.
7. Nature Meditation: Spend time in nature and let the natural world guide you into mindfulness. Listen to the birds, feel the breeze, watch the clouds roll by. Nature is a master teacher in the art of being present.
8. Chanting and Mantras: Repeating a mantra or chant can help quiet the mind and deepen your meditation. The vibration of the sounds can be soothing and help you focus. Choose a word, phrase, or sound that resonates with you and repeat it either out loud or in your mind.
9. Mindful Chores: Even everyday tasks like washing dishes, folding laundry, or gardening can become meditative if you approach them with mindfulness. Focus on the task at hand, fully engage with your senses, and find a rhythm in your actions.
10. Loving-Kindness Meditation: This meditation focuses on cultivating feelings of love, kindness, and compassion towards yourself and others. It's a beautiful way to open your heart and connect with the world around you.

So there you have it, dear friends, a treasure trove of ways to meditate that go well beyond sitting still and breathing (though that's great too!). Remember, the best meditation practice is the one that resonates with you. Feel free to explore, experiment, and find your own path to mindfulness.

In peace and gratitude,

Susan 

P.S. Remember, there's no "right" way to meditate. The goal is to find what works for you and brings you peace, joy, and a sense of presence. Happy exploring!