If you’re convinced that you could never sit still for a meditation, I feel you. I thought the same thing in the beginning. So today, I’m debunking a common myth—if you’ve ever said, “I can’t sit still through a meditation; it’s not for me,” I’m not here to change your mind, but I do hope to open it to new possibilities.
Meditation for Restless Minds – It’s Not What You Think
I used to believe that meditation meant sitting motionless, trying to empty my mind, and honestly? That felt impossible. But here’s the thing—there are no rules that say you have to sit still and not move at all.
Meditation is not about rigid stillness; it’s about awareness. If you have an itch, scratch it. If your foot is falling asleep, shift your body. If you feel a sneeze coming, sneeze. The key is to observe these sensations, acknowledge them, and return to your focus.
Meditation Is a Practice, Not Perfection
Like anything new, meditation takes practice. The more you do it, the more your body naturally settles. Over time, you may move less and find a blissful space of awareness—not because you’re forcing stillness, but because your body and mind are learning to rest in awareness.
How to Meditate When Sitting Still Feels Impossible
If the idea of stillness makes you anxious, try these simple strategies to make meditation work for you:
1. Stretch Before Meditating
This is why yoga pairs so well with meditation. Gentle movement beforehand can help release restlessness and prepare your body for stillness. Try this simple yoga sequence before meditating.
2. Start Small
Instead of diving into a 20-minute session, begin with just 2 minutes of noticing your breath or a simple body scan. Short, consistent meditation sessions are more beneficial than forcing a long session when you’re struggling.
3. Find a Comfortable Position
You don’t have to sit cross-legged on the floor if that doesn’t work for you. Try different positions:
✔️ Sit in a chair with your feet flat on the ground
✔️ Lie down if that feels better for your body
✔️ Lean against a wall for support
✔️ Adjust your posture as needed: comfort is key
4. Try Moving Meditations
If stillness feels impossible, try a walking meditation. Mindful walking is an incredible way to meditate while moving. (Try this walking meditation to get started.)
Have a Little Faith in the Process
Starting something new can feel awkward, but that doesn’t mean it’s not working. Meditation is not about forcing stillness, it’s about discovering what works for you.
You might just surprise yourself.
I hope this post puts you at ease if you’ve ever thought, “I can’t sit still through meditation.” Maybe it’s time to try a new variation of meditation and see what works for you.
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