How to Practice Mindfulness When You Can’t Sit Still
You have probably heard that mindfulness is good for anxiety. You may have even tried to start a daily meditation practice. If you found it challenging to stick with it, you are not alone. Many of my teen clients report having difficulty with meditation and come away with the conclusion that it doesn’t work for them. They might find that their mind is racing with thoughts, they focus on their breath and it becomes more tense, or they simply can’t keep their body still for any stretch of time. This is a common experience. If you’ve experienced trauma in your life or you have severe anxiety, sitting still with your own thoughts and sensations may feel incredibly uncomfortable or even unsafe. So how do you get the benefits of mindfulness without sitting still?
First, let’s define what mindfulness is. According to Jon Kabat-Zinn, creator of Mindfulness-Based Stress Reduction (MBSR), mindfulness is “awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” What I’ve discovered in my own mindfulness journey, as well as supporting clients in developing their own practice, is that this attitude of present moment awareness can be brought to almost any activity. Simply put, you can practice mindfulness by bringing your awareness to whatever you’re doing in the present moment.
Here are some of the activities I suggest clients try if they find sitting still in mindfuless to be too challenging:
Everyday activities: these are the activities we do every day such as brushing our teeth, washing our face, washing dishes or going to check the mail. Practice mindfulness with these activities by slowing down and noticing. You can bring your awareness to sensations, colors, textures, whatever draws your attention. Do so with a beginner’s mind, as if it’s your first time experiencing something. Washing dishes is my go-to, favorite mindfulness activity. The combination of sights, textures, temperatures, sensation and the sense of grounding myself to the floor always helps me feel more present and mindful. Added bonus is your family is happy you took care of a household chore!
Get outside: scheduling time for a walk or a hike can be a great way to practice mindfulness. But it doesn’t even have to necessarily be scheduled. Walking between classes on your college campus? An opportunity for mindfulness. Walking from your car to work? Another opportunity for mindfulness. Bring your awareness to the sensation of your feet on the ground, the feel of your arms swinging, or the wind on your face. Take in the colors, sights and sounds around you. You can also notice your breath moving in and out, seeing how it changes as you slow down your pace.
Get some guidance: if you’ve never meditated before, sitting down in silence and trying to focus on your breath can be overwhelming. Having someone to guide you through the experience can make a huge difference. Luckily, there are many apps out there such as Insight Timer and the Calm App where you can find hundreds of teachers of different styles to guide you through meditations. You can also find music designed for creating a mindful state.
Put mindfulness into motion! If you’re anything like me, when feeling anxious, the last thing you want to do is sit still. There may be a sense of agitation in your body that makes it feel like you have to move. Moving with mindful awareness can be an excellent way to help you not only help you feel more present, but also help you process emotions that might be beneath the anxiety. Your mindful movement can be dance, yoga, a walk, or even some type of sport. Focusing your attention on the movements of your body and the quality of the sensations can help you feel more present and leave you feeling calmer.
Lastly if all of these possibilities still feel too overwhelming, you may need more support to help you feel more comfortable with being present in your body. Therapy can be a space where you can practice this, with the support of your therapist, and find more comfort and ease with connecting to your body. If this sounds like something you need, reach out to me to schedule a consult. We will work together to help you find more ease and awareness so you can find relief from your anxiety.
