10 Alternative Ways to Meditate
10 Ways to Meditate Without Just Sitting Quiet with Your Loud Brain
When most people think of meditation, they imagine sitting cross-legged in silence, eyes closed, trying to quiet the constant chatter of their mind. But for many of us, that can feel frustrating, even impossible. The good news is: meditation doesn’t have to look like that. There are countless ways to meditate that don't require sitting in complete silence with your busy brain. These methods help you achieve mindfulness, calm, and mental clarity in a way that feels more natural and accessible.
Here are 10 alternative meditation techniques that will quiet your mind without requiring you to sit in silence:
1. Walking Meditation
Walking meditation involves mindful movement. Rather than rushing from one place to another, walking meditation encourages you to focus on each step—feeling your feet connect with the ground, observing your body’s balance, and paying attention to your breath. Whether you're walking through a park or just around your home, this form of meditation is especially helpful if sitting still feels impossible.
How to start:
Choose a quiet path or space.
Walk slowly, focusing on each step and your breathing.
Try to clear your mind, and return to your breath when it wanders.
2. Guided Visualisation
For those who struggle with traditional meditation, guided visualisation provides structure and focus. Listening to a recorded meditation or audio guide, you’ll be led through a series of visual imagery designed to relax your mind. Visualisation can transport you to peaceful places—forests, beaches, or any serene environment you imagine.
How to start:
Find a guided meditation app or YouTube video.
Get comfortable, close your eyes, and let the voice guide you into a tranquil mental space.
3. Journaling Meditation
If you’re someone who finds solace in writing, journaling can be a meditative experience. Instead of focusing on quieting your thoughts, you can pour them onto paper. This process helps organise scattered thoughts, release emotions, and centre yourself.
How to start:
Set aside 10–20 minutes daily.
Write freely without judgement or worrying about grammar.
Reflect on your feelings or intentions for the day.
4. Mindful Eating
Eating can be a meditation in itself. Mindful eating means savouring every bite, paying attention to the textures, flavours, and smells, and appreciating the nourishment the food brings to your body. By focusing on the sensory experience of eating, you slow down your thoughts and connect with the present moment.
How to start:
Pick a small meal or snack, ideally something with different textures.
Chew slowly, focusing on the taste, smell, and feeling in your mouth.
Notice how your body responds to the food without distraction.
5. Art Meditation
Creating art can be deeply meditative, as it allows you to express yourself without words. Whether you’re painting, doodling, or working with clay, the repetitive motion and focus on the creative process can quiet your mind and let you enter a state of flow.
How to start:
Set up a creative space with your chosen materials.
Allow yourself to draw or create without worrying about the outcome.
Focus on the process of creating rather than perfection.
6. Breathwork
Breathing techniques, also called pranayama, are a simple way to meditate without needing to sit in silence. By focusing on controlled breathing patterns, you can calm your nervous system and reduce stress.
How to start:
Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, exhale for 8.
Repeat for 5–10 minutes.
Notice how your body and mind respond to the breath.
7. Body Scan Meditation
If you're someone who struggles to quiet your thoughts, body scan meditation can help you focus on your physical sensations. This practice guides you to bring awareness to each part of your body, from your toes to your head, releasing tension and calming your mind.
How to start:
Lie down in a quiet space.
Slowly bring awareness to each part of your body, starting at your feet.
As you mentally "scan" each area, notice any tightness or sensations without judgement.
8. Sound Meditation
Sound can have a powerful effect on our mood and mental state. Whether it’s listening to music, Tibetan singing bowls, or even nature sounds, focusing on auditory input can be a soothing form of meditation.
How to start:
Choose calming music or soundscapes.
Sit or lie down, and listen deeply to the different sounds.
Let the soundwaves carry away your thoughts, focusing on how they feel in your body.
9. Cooking as Meditation
Sometimes you just need to chop some onions. Cooking can be a therapeutic and mindful experience. Engaging your senses while chopping vegetables, stirring sauces, or baking can bring you into the present moment. The smells, tastes, and actions involved in cooking can help you find mindfulness in the everyday.
How to start:
Choose a simple recipe you enjoy.
Focus on the process—chopping, mixing, and stirring.
Be aware of the smells, textures, and colours as you cook.
10. Dance Meditation
Movement meditation can take many forms, but dancing is one of the most fun and freeing ways to meditate. Put on music that speaks to your mood and let your body move. The key is to lose yourself in the motion, rather than thinking about how you look or whether you're doing it "right."
How to start:
Play music that moves you.
Dance freely, letting go of self-consciousness.
Focus on how your body feels, not how it looks.
Final Thoughts
Meditation doesn’t have to be about sitting still and trying to force your mind to quiet down. In fact, finding alternative ways to meditate can make the practice feel more natural and enjoyable. The key is mindfulness—bringing your full attention to whatever activity you’re doing and being present in the moment.
Explore these different methods to discover which one resonates most with you. Soon, you'll find yourself able to reach that meditative calm in ways you never expected!
Have you tried any of these meditation techniques, or do you have your own unique methods? Share your experiences in the comments below.
