Sitting still with eyes closed is the experience most commonly associated with meditating. For some, sitting still with nothing else but our thoughts can be daunting; only some can stay in the moment without distraction. Many who first practice meditation find it challenging to focus on clearing their minds. Instead of forcing our brains to go blank, which can have the opposite effect of causing our minds to run wild with thoughts, several meditation techniques encourage practitioners to focus on just one thought or action.
As more people embrace meditation, it's become clear there is more than one way to get that little slice of zen. Concentration through repetition is one way to take our minds off of our thoughts and to allow us to hone in on living in the moment.
Here are three approaches to meditation that promote body-mind connection and are beneficial for those who struggle to stay still.
Meditative drawing
Unlike putting your feelings down in your diary, meditative doodling frees the brain of thinking and allows participants to live in the moment by duplicating the same patterns. The method is popularised by couple Rick and Maria Roberts, who founded the Zentangle movement to encourage individuals to relax, focus and discover self-healing through creative doodling.
By concentrating on repeatedly drawing set patterns, practitioners can separate themselves from their daily worries and hone in on being present. Though not a conventional form of meditation, many report on the positive calming effects of regular practice.
Walking meditation
Sometimes all it takes is putting one foot in front of the other, literally, to get started. Those who have difficulty sitting still or require more active engagement might benefit from walking meditations.
Practitioners are encouraged to focus on synchronising their movement with their breath, taking deliberate and thoughtful steps at a steady pace. A focus on taking heel-to-toe steps with shoulders pulled back and back straight can be quite a different experience from the brisk steps we take throughout the day and help release the day's built-up tension.
Apps like Headspace provide guided walking meditations that help users concentrate on breath work. Practitioners can also use wearables, such as the Apple Watch and its Mindfulness app, for timed prompts to help maintain steady breathing and pace.
Transcendental meditation
Chanting and mantras are often practised before or after yoga; many have employed the technique as an effective meditation tool.
Find a comfortable seat and keep your eyes closed for this one; chant a favourite mantra or words of affirmation silently or out loud. Those who feed off the energy of vibrations from their chanting should opt to chant out loud. Transcendental meditations now only allow you to focus on the positive energy behind the meaning of the mantras. Still, it serves as a focal point and can help those with poor concentration better reign in their focus.
As with all forms of mental health practice, meditation works best when it's done consistently and with intention. Start any off with 10 minutes a day and slowly build up the duration of your practice; these methods are great as daily rituals for calming the mind and finding peace in our busy day-to-day life.
Also see: Do you really need to walk 10,000 steps a day to stay healthy?