Exploring Mindfulness Without Meditation
A while ago I came across an article about how mindfulness might not be all it’s cracked up to be. The article cited research by Canadian experts who analyzed studies on commonly used techniques to boost happiness and their effectiveness.
The research found that while some evidence supported the use of gratitude and being socially interactive, there was not enough evidence to back up other tactics.
The article referred to mindfulness as
“A form of meditation that uses controlled breathing exercises alongside guided imagery to relax the body and mind and reduce stress.”
It further described mindfulness as:
“A popular form of meditation in which you focus on being intensely aware of what you’re sensing and feeling in the moment.
The practice involves breathing methods, guided imagery, and other practices to relax the body and mind and help reduce stress
It is often touted as a universal tool for boosting mental wellbeing by reducing stress, anxiety and depression.
Mindfulness has become popular in recent years as a way to improve mental and physical well-being.”
As someone who actively practices mindfulness but isn’t a fan of meditation, this got under my skin a little. Yes, meditation and breathing techniques are mindful practices, but they’re not the only ways of being present.
I think my dislike for meditation might be due to having a constantly racing mind (I have c-PTSD and have always found quieting my mind quite difficult).
I know I’m probably not the only one that feels like this, so I want to share the ways I stay present and focused.
6 Mindful Practices that don’t involve meditation
1 — Art
I know some people find coloring relaxing; I am not one of them; it stresses me out. I tend to doodle and paint instead. I find that art helps me focus on the sensation of the pen or brush on paper, the colors I’m using, and the shapes I’m creating.
2 — Journalling and Gratitude
Journalling lets me write and process my thoughts and feelings without judgment. While doing this, I’m able to connect and listen to my inner self, better understanding why I might be feeling a certain way.
Practicing gratitude has allowed me to be more present, as I’m better able to appreciate the here and now.
3 — Movement
I find that yoga and pilates both involve intentional movements that can help me stay present in the moment. I’ve been able to take this intentionality into other workouts such as HIIT, as it helps me focus on my posture and breathing.
4 — Cooking
I love food and have always enjoyed cooking. While cooking, I can focus on the flavors and the smells of the ingredients I’m using, as well as the process of putting a meal together.
5 — Hanging out with my nieces and nephews
I recently realized the reason I love hanging out with kids so much is that I give them my undivided attention. Getting on their level and playing whatever games they want to play allows me to be fully present and in the moment.
6 — Breathing
While I dislike meditation, I do find that practicing the 4:6 breathing technique helps calm me when my lizard brain takes the wheel. This is a technique where you breathe in for four seconds, then out for six.
Conclusion
Mindfulness offers a multitude of paths to being present that go beyond traditional meditation.
If you find yourself using any of the above techniques, I hope you embrace them with self-compassion and that you’re able to embark on a transformative journey of self-awareness and well-being.