You don’t have to Sit to Meditate…

If you already have a meditation practice, did you find it easy at the beginning? Were you someone who could sit comfortably, settle your breath and thoughts, and fairly effortlessly become still?

I envy you if that’s the case!

My first experience of meditation was Transcendental Meditation, where I was given a mantra to repeat silently. Sometimes it was easy: mantra-mantra-mantra… a few thoughts… back to the mantra…

And then there were the days (or weeks!) when the mantra disappeared into a whirlwind of worries, anxieties, things-not-to-forget, idle thoughts and general mental “noise”.

I sat with it. I sat still. I gently kept coming back to the mantra.

At just 21, I was incredibly lucky to discover a practice that gave my busy mind something positive to focus on.

Through many twists and turns of life, meditation has stayed with me, although often in different forms. Yes, I can — and do — sit. But meditation can also be walking, moving, listening, humming, chanting…

“Walk as though your feet are kissing the earth.”
Thich Nhat Hanh

In other words, we can make our everyday activities our meditation.

What we all easily do is wash the dishes while thinking about 101 other things, or sweep the floor while mentally running through tomorrow’s jobs. Even reading this, are you half-reading, skim-reading, or already clicking away?

Our minds are scattered. For many of us, constant scrolling and stimulation make it harder to focus, settle our energy and find that inner sense of peace.

Fundamentally, meditation is about being fully present in the here and now. It’s about noticing what is happening — in our body, breath, thoughts and emotions — without needing to push anything away or become completely consumed by it.

Meditation can be movement

Yoga, walking, stretching, even sweeping the floor can become meditation when we are fully engaged with what we are doing.

TRY THIS: Look at your hand. Really look. Notice the shape, colour, lines and indentations. Slowly move each finger and notice how it feels. Circle your wrist gently in both directions.

Now do the same with your other hand.

No rushing. No analysing. Just noticing.

That is meditation.

Meditation can be sound

Chanting, mantra and even simple humming can help focus the mind and bring awareness to the breath and body.

TRY THIS: Before you begin, notice your natural breathing. Is there anywhere in your body that feels uncomfortable? Anywhere that feels particularly relaxed?

Take a gentle breath in and, as you exhale, softly hum.

Repeat for 10 easy breaths. Pause and notice any subtle changes in your breath, body or mind. Then sit quietly for a moment.

What do you notice?

One of my favourite sound meditations is So Hum. Silently repeat So on the inhale and Hum on the exhale, allowing the words to follow the natural rhythm of your breath.

Movement + Sound = Meditation

Yoga prepares the body and mind for meditation. The postures and breathing practices help us become more aware, focused and settled.

Add sound or chanting — which naturally incorporates the breath — and you may find it a much easier route into quiet, focused meditation.

And the benefits can be wide-ranging: reduced stress, improved focus, greater emotional regulation, mental clarity, better sleep and an overall sense of wellbeing.

Some benefits are obvious. Others are much more subtle.

Me, back then…

In my mid-to-late teens and into my early twenties, I experienced terrible anxiety, poor sleep and hypervigilance. That was my everyday reality.

Then, at 21, I discovered TM. Through meditation I found yoga — and it literally changed my life.

No, I haven’t always kept up with my practices. Life happens!

But when I go off track, I don’t feel quite so great. So I open the lid on my wellbeing “toolbox” and pull out my trusty friends:

Yoga. Chant. Meditation.

And the wonderful thing is, I don’t always have to sit down to find them.

Did you try one of the mini practices? I’d love to hear how you found it.

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If you’d like to experience different, accessible ways to experience a meditative state of mind and body I am offering two summer workshops both in person and Livestream. We explore meditation through yoga postures, breathing practises and simple sound/chant. Even the post-practise cake is a meditation!

Monday 17th August – 10am – 1200. And Tuesday 18th 7pm – 8.30pm In Person at Shipham Village Hall + Livestream

Each session is recorded so you can repeat or catch up with the session at home. I’d love to share these accessible meditation practises with you – the booking link is HERE