Mindfulness is often associated with sitting quietly and meditating for long periods, but that approach doesn’t work for everyone. If you’re someone who finds it hard to sit still or prefers to be on the move, there are still plenty of ways to enjoy the benefits of mindfulness. Here are eight effective hacks that make practicing mindfulness fun, engaging, and perfect for those who thrive with activity.
1. Try a Sensory Walk
Walking can be a powerful way to practice mindfulness, especially when you focus on your surroundings. On your next walk, pay close attention to each of your senses. Notice the colors around you, listen to the sounds of birds or cars, feel the ground beneath your feet, and even take in the scents of flowers or freshly cut grass.
Why It Works: Engaging all your senses brings you fully into the present moment. It turns a routine walk into a mindful experience without requiring you to sit still.
How to Try It: Take a 10-minute walk around your neighborhood or a nearby park, and focus on each of your senses as you walk.
2. Use a Breathing Exercise with Movement
Instead of traditional meditation, try combining breathing exercises with gentle movements. For example, raise your arms as you inhale, then slowly lower them as you exhale. You can do this standing up or sitting down, adding a gentle sway or rocking motion if you’d like.
Why It Works: Adding movement makes mindfulness accessible for active people and keeps you engaged without requiring stillness.
How to Try It: Set a timer for a few minutes and repeat this simple movement, focusing on your breath and the rhythm of your arms moving up and down.
3. Engage in Mindful Doodling
Doodling is a great way to occupy your hands while practicing mindfulness. Take a pen and paper, and allow your hand to create simple, repetitive patterns or freeform shapes. Focus on the lines and shapes, letting your mind relax as you draw.
Why It Works: The repetitive movement of doodling can be soothing and help quiet the mind, allowing you to experience mindfulness through a creative outlet.
How to Try It: Spend five minutes drawing without a specific goal—just let your hand move freely and stay present with the process.
4. Use Guided Mindfulness Apps with Short Exercises
If sitting quietly isn’t your thing, try a guided mindfulness app with shorter exercises. Apps like Headspace, Insight Timer, or Calm offer short, structured mindfulness sessions designed for active minds, focusing on breathing, visualization, or gratitude.
Why It Works: The structured guidance helps anchor your focus, even if you’re moving around. Short sessions are easier to stay engaged with.
How to Try It: Find an app you like and choose an exercise that’s five minutes or less. Listen while you’re in a comfortable spot, or even while doing light chores.
5. Do a Mindful Chore
Transform a daily chore into a mindfulness practice by giving it your full attention. Washing dishes, folding laundry, or sweeping the floor can become calming activities when you focus on the sensations, textures, and rhythms of the task.
Why It Works: Mindful chores allow you to be present while moving, helping you stay grounded in the moment without needing to sit down.
How to Try It: Choose a chore, and slow down to notice every step. Feel the texture of the laundry, the warmth of the water, or the rhythm of your movements.
6. Try “Object Awareness” with a Small Item
This mindfulness technique uses a small object, like a pebble or a leaf, to anchor your focus. Pick up an object and observe every detail—its color, texture, weight, and smell. Spend a few minutes studying it with full attention.
Why It Works: The object becomes a focal point, which can be especially helpful for those who need a tangible thing to focus on rather than an abstract thought.
How to Try It: Find a small object, hold it in your hand, and look at it closely. Focus on it for just a few minutes, letting your curiosity and attention stay on the object.
7. Mindful Eating: Savor Each Bite
Instead of rushing through meals, practice mindful eating by savoring each bite. Notice the flavors, textures, and smells of your food. Eating mindfully can be especially grounding, and it’s a great way to integrate mindfulness into something you already do every day.
Why It Works: Mindful eating slows you down, encourages awareness of your body’s hunger cues, and makes mealtime a moment to relax.
How to Try It: Take small bites and chew slowly, paying attention to each flavor and sensation. Even just one mindful meal a day can make a difference.
8. Practice a “Gratitude Stretch”
Stretching is a gentle way to connect with your body, and combining it with gratitude helps make it mindful. As you stretch, think of one thing you’re grateful for with each movement. For instance, reach your arms overhead while thinking of something positive, then release and think of another thing as you move into a different stretch.
Why It Works: The combination of physical movement and gratitude helps anchor you in the present, and it can be calming and energizing at the same time.
How to Try It: Take five minutes to stretch, focusing on your breathing and one gratitude statement for each stretch.
Final Thoughts
Mindfulness is all about finding ways to be present, and these hacks make it accessible and fun, especially for those who struggle with stillness. Whether it’s a walk in the park or a moment spent doodling, there are plenty of ways to cultivate mindfulness that don’t require sitting down in silence. Try a few of these methods and see which ones resonate with you, helping you stay connected to the present moment without sacrificing movement or activity.
