10 things to do when you just can't meditate

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When you spend your days tending to others, it seems as if your system is primed to always be “on.” Even if you can find a few minutes to yourself during the day, downshifting into stillness—getting your body, brain and emotions to appreciate some quiet—can feel nearly impossible … or a place you’re uneasy about exploring. When I was shuttling between states to help care for my mom as her Alzheimer’s was worsening, the last thing I wanted to do was slow down because I was afraid I’d never start back up again.

I’ve got 10 ideas for you to try the next time you want to enjoy some of the benefits of seated meditation but you just can’t bear the thought of sitting in silence:

  1. take a walk outside in nature

  2. add a bit of color to a beautiful line drawing

  3. read an insipirational passage

  4. move your body to your favorite music

  5. tend to a plant

  6. groom your pet

  7. mindfully prepare a homecooked meal, smelling each of the ingredients

  8. listen to the wind blowing through the trees

  9. notice the textures of the laundry you’re folding

  10. pause to feel your breath

Yes, some of these things may seem like chores that are already on your to-do list (for some people, making yet another dinner is not a way to take a break from routine). So if for any reason you’re unable to approach a daily task with reverence and your complete attention, choose something else on the list as your “meditation”—or do another practice you enjoy. Maybe you can heat up leftovers while you have a chat with your favorite houseplant.

And aside from #4, consider spending this time—or more, if you can—without the din of artificial background noise. I’m a huge public radio fan, but I’m learning to cherish those times when I keep it off so I can hear the other sounds that make up the tapestry of my life.

I don’t think of meditation as a black-and-white, one size fits all. If there is a mindful practice that works for you right now, you’ll benefit from doing that today instead of perpetually waiting until sitting in silence becomes an option for you in the future.

woman walk meditation

Photo by Drew Coffman on Unsplash

If you could use some guidance to bring more mindfulness into your life click here for my free at-home selfcare retreat. I’ll send you five days of short practices that you can do just about anywhere to help you reconnect with yourself even as you’re caring for someone else.