How to Meditate without Sitting Still
One of the most common responses I hear when I bring up meditation is:
“Oh, I can’t meditate. My mind is way too busy.”
If that’s you, I get it. The idea of sitting in stillness, trying to quiet your thoughts, can feel impossible—especially if your mind is always racing. But here’s the thing: Meditation isn’t about having no thoughts. It’s not about forcing your mind into silence.
One of the most profound things I learned in my meditation teacher training is that meditation is about creating spaciousness within your mind. It’s about observing your thoughts without judgment, rather than trying to erase them.
And here’s another secret: You don’t have to sit cross-legged with your eyes closed to meditate. In fact, if sitting still feels unbearable, that might not be the best approach for you at all.
Meditation for the “Busy Mind”
If you struggle with traditional seated meditation, you might need a moving practice—one that allows your body to engage while your mind finds its own rhythm. Below are some powerful, accessible meditation alternatives.
1. Walking Meditation
One of the simplest and most effective ways to meditate without sitting still is walking meditation. This practice involves walking slowly and intentionally, focusing on the sensation of your feet touching the ground, your breath, and the movement of your body.
How to try it:
Go for a 5-10 minute walk without distractions (no phone, no music).
Pay attention to each step—how your foot lifts, moves, and lands.
Notice your breath in sync with your steps.
If your mind wanders, gently bring your focus back to your movement.
2. Shaking Meditation
This is a great practice for people who feel restless or overwhelmed. Shaking meditation is based on ancient practices that use movement to release stored tension in the body.
How to try it:
Stand with your feet hip-width apart and start gently bouncing at your knees.
Let your arms and hands shake freely, letting go of any stiffness.
Gradually intensify the shaking, allowing your whole body to move.
Do this for 5-10 minutes, then slow down and notice how you feel.
This practice is deeply grounding and helps release anxious energy from both the body and mind. I’ve recorded a special shaking meditation I’ll share next week here on substack. Keep your eyes open for it!
3. Dancing as Meditation
For those who feel stuck in their thoughts, intuitive movement or dance can be a powerful form of meditation. Instead of following steps, let your body move freely with the music.
How to try it:
Put on a song that makes you feel something.
Close your eyes and let your body move however it wants—no rules, no judgment.
Focus on the sensations of movement, breath, and rhythm.
4. Creating Art as Meditation
Making art—whether it’s painting, drawing, or even doodling—can be a deeply meditative experience. The key is to focus on the process rather than the result.
How to try it:
Set a timer for 10-15 minutes.
Choose a medium (pen and paper, paint, clay—whatever calls to you).
Move intuitively, without overthinking.
Pay attention to the feeling of the brush, the texture, the colors.
This kind of mindful art practice can bring you into the present moment, just like traditional meditation.
Why These Practices Work
For people with busy minds, movement-based meditations can be even more beneficial than seated meditation. Why? Because they give your mind something to focus on while allowing built-up energy and tension to be released.
Rather than fighting against your thoughts, these practices help you flow with them. Over time, this builds the same sense of spaciousness and awareness that traditional meditation does—just in a way that works better for you.
The Bottom Line
If you’ve ever said, “I can’t meditate because my mind is too busy,” consider this: That’s exactly why meditation could benefit you the most. The key is to find a practice that meets you where you are.
You don’t need to force stillness. You don’t need to be “good” at meditation. You just need to start—whether that’s through walking, shaking, dancing, or creating.
Your mind doesn’t need to be quiet for meditation to work. It just needs to be observed.
What type of meditation have you tried before? Are you open to experimenting with a movement-based practice? Let me know in the comments!
