Mindfulness

How To Practice Mindfulness When You Don’t Want To Meditate

Want to be more mindful but can't seem to get into meditation? Here are five simple and practical types of mindfulness practices that don't involve meditation!

We all know by now that meditation is good for the ol’ brain. In fact, meditation seems to be the cure for just about anything these days (that and coconut oil). But what if you’ve tried meditation and it just doesn’t quite vibe with you?

Want to be more mindful but can't seem to get into meditation? Here are five simple and practical types of mindfulness practices that don't involve meditation!

If you’ve given meditation a fair shot (and by fair shot I mean at least 2-3 times) and you just can’t seem to make it your BFF, there are plenty of other practices that help cultivate mindfulness.

Why would you want to cultivate mindfulness anyway?

Well, my friend. Because mindfulness improves your physical and mental health, helps reduce stress, and allows you to be more compassionate, non-judgmental, and open-minded. It’s a freakin’ awesome tool for helping you live life to it’s fullest potential.

Many people are under the impression that meditation and mindfulness are synonymous, when in reality mindfulness is a state of being and meditation is simply a practice to help cultivate mindfulness.

That basically means that you can totally practice mindfulness even if you struggle with meditation. For anyone who’s thinking, “That is totally me, Sista!”, here are five ways to practice mindfulness that don’t involve traditional meditation.

Nature Walks

Want to be more mindful but can't seem to get into meditation? Here are five simple and practical types of mindfulness practices that don't involve meditation!Nature walks are probably my favorite form of mindfulness because they give you the opportunity to explore. Rather than walking because you need to get somewhere in particular or because you want to walk a certain number of miles, this practice gives you time and space to take in your surroundings and observe what’s going on around you.


To make the most of your nature walk:
  • Find a trail or park with few distractions.
  • Turn your phone off or leave it in the car.
  • As you walk, observe the colors, shapes, sounds, smells, and even the feeling of what’s around you.

Related Post: How To Add More Mindfulness Into Your Everyday

Yin Yoga

The practice of yoga itself is generally considered to be a mindfulness practice, but sometimes a fast-flowing practice can cause more frustration than mindfulness. Yin Yoga is a much slower form of yoga that targets the connective tissues of the body such as bones, ligaments, and joints. Basically you hold the poses for a lot longer (anywhere from 1-20 minutes) than in other forms of yoga, which gives you the opportunity to focus on what you’re doing, breath into the poses, and remain in the present moment.


To make the most of Yin Yoga:
  • Get yourself some pillows, blankets, and a bolster if available.
  • Ask yourself how each position feels (relieving, satisfying, blissful). If it hurts, try another position.
  • Breathe deeply into each pose to get a deeper stretch.


Related Post: 10-Minute Chair Yoga Routine For Stress Relief

Coloring Books

Want to be more mindful but can't seem to get into meditation? Here are five simple and practical types of mindfulness practices that don't involve meditation!Adult coloring books are definitely having a moment right now, and for good reason! Coloring brings back joyful memories of being young and carefree, and this practice also has the power to distract you from and reduce stressful thoughts. Another great practice is drawing and coloring mandalas which can supposedly have a hypnotic-like effect on people. Both of these practices give your busy mind a break and let your creative side flourish.


To make the most of coloring:
  • Set an intention for your practice (ex. wanting to feel more compassionate, grateful, creative).
  • Choose a coloring design that is visually appealing to you.
  • Focus on your intention throughout the coloring process.

Related Post: 7 Blissful Tools To Boost Mindfulness At Work

Qigong

Qigong (pronounced chee-gung) is an ancient Chinese practice that incorporates physical movement, breathing techniques, and focused intention. Qigong is similar to Tai Chi, but the main difference is that Qigong is the repetition of a single movement rather than a series of moves in a sequence (aka it’s a lot easier and takes less mastery).


To make the most of Qigong:
  • Find a video to follow like the one above.
  • Repeat each move with purpose and intention.
  • Don’t worry if you lose balance. Just keep going!

Body Scan Meditation

Want to be more mindful but can't seem to get into meditation? Here are five simple and practical types of mindfulness practices that don't involve meditation!Unlike traditional meditation where the focus is mainly on the breath, the body scan involves bringing attention to various body parts and any sensations that are occurring. Often we take for granted all of the incredible things our body can do without ever acknowledging that it’s happening, so the body scan gives us a moment to be present with our body and notice where we are relaxed and where we are tense or aching. I recommend downloading the Rituals app and doing one of their body meditations.


To make the most of Body Scan Meditation:
  • Sit or lay in a comfortable and quiet spot.
  • Be present with your body as you notice how each area feels.
  • Breathe into any areas of discomfort, and try not to fidget.


Which of these practices are you most intrigued by? Leave a comment below and share your thoughts!

Want blissful tips in your inbox?

Sign up for The Blissful Mind email list, and you'll get even more content to help you slow down, de-stress, and add a practical dose of mindfulness into your day!

I won't send you spam. Pinky swear. Powered by ConvertKit
Catherine Beard

Hi, I’m Catherine! I’m the mindset coach and writer behind The Blissful Mind. Whether you’re trying to reduce stress, slow down, or feel more content, I’m here to help make life a little calmer.

23 Comments

  1. nature walks are definitely my way of practicing mindfulness! :) I just love breathing in the fresh air & I also often feel very inspired when I’m on walks. They’re great to be alone with my thoughts x

    Sara / AboutLittleThiings

    1. I love yin yoga as a mindfulness practice! It really helps bring focus when I rest in a posture for a longer period of time. I get into the subtleties of sensations in my body, which can be a big part of the mindfulness practice!

  2. YEP! Meditation is definitely not my thing. I’ve tried it on and off for a few years. I’ll stick to walking and colouring and just looking out the window during long drives (when you’re the passenger of coarse) or even just at home, sometimes I take 5 or 10 minutes to just do nothing but look out the window. I don’t know if that is mindfulness but it sure is relaxing!

  3. Oh I love those tips and practices! I’ve been trying to grow more mindfulness into my life and started to sing off the internet more and more. While I love to meditate in the morning I usually found all the magic worn off by lunch time, and then more then once I fell down the YouTube habit hole, being everything but mindful. Just this week I tried to take naps instead of endless YouTube watching and time wasting. I love the idea of a nature walk – such a great way to become more mindful :) Thank you of al the tips <3
    xx Ronja
    http://www.sothisiswhat.com
    { CREATE THE LIFE YOU LOVE }

  4. I LOVE Yoga with Adrienne! I’m actually doing her 30 Day Yoga Camp right now because I loved her 30 days of yoga so much last summer – it really put me at a great place mentally. Also, I’ve been obsessed with coloring books!

  5. I love coloring breaks and yoga. I’ve been wanting to try Qigong for so long! Might have to finally give it a try!

  6. What a fun way to approach mindfulness! Interesting as mindfulness is both a practice and an outcome! When I practice mindfulness, either on my cushion or during yoga, Qi Gong, walking, etc., I become more mindful, which makes each experience more vivid, enjoyable and rewarding! Thanks for the great post! I love the idea of coloring as a mindfulness practice–so much joy can be had in the body!

    1. So glad you liked this post, JoAnn! And yes, I see mindfulness as something you can practice since it doesn’t just come naturally all the time! It helps to have activities you can use to get back into a mindful state when you really need to get there :)

Leave a Response