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Beyond Sitting Still: Meditation Techniques for the Modern Mind

If you've ever found yourself saying, "I can't meditate" or "Meditation isn't for me," you're not alone. It's a common misconception that meditation requires complete stillness of the mind or sitting in a specific posture for an extended period. Instead, meditation is about training your attention and observing your thoughts without judgment.

The practice of slowing down racing thoughts through meditation offers numerous benefits, including reduced stress levels, improved focus, enhanced emotional regulation, and a greater sense of inner peace. So, even if sitting cross-legged doesn't appeal to you, there are many other approaches to meditation that don't feel as restrictive or challenging and instead allow for greater movement, creativity, and engagement for the modern mind. Consider trying a variety of techniques till you find the one the resonates with you the most.

Guided Visualisation: 

Follow guided meditation recordings or visualisation exercises that lead you through relaxing imagery and scenarios. Visualise yourself in a peaceful setting or imagine yourself achieving your goals, using the power of your mind to cultivate positivity and serenity.

Walking Meditation: 

Unlike traditional sitting meditation, where the focus is on the breath or a specific point of attention, walking meditation emphasises the movement of the body. The key is to bring full attention to the act of walking, letting go of distractions and thoughts as they arise, and returning focus to the physical sensations of the body in motion.

Artistic Expression:

Engage in a creative activity such as painting, drawing, or crafting as a form of meditation. Allow yourself to fully immerse in the process, focusing on each brushstroke or movement, and letting go of any judgments or expectations. Creating art can be a therapeutic and meditative experience that promotes self-expression and mindfulness.

Mindful Eating:

Transform your meals into a mindful meditation practice by savouring each bite and fully experiencing the colours, textures, and flavours of your food. Pay attention to the sensations in your mouth and how the food nourishes your body. Mindful eating can help cultivate gratitude, awareness, and a healthier relationship with food.

Dance Meditation:

Put on some music and let your body move freely and spontaneously. Allow the music to guide your movements, focusing on the sensations of rhythm and flow. Dance meditation can be a fun and energising way to connect with your body, release tension, and express yourself creatively.


Set aside time to write in a journal, allowing your thoughts and feelings to flow freely onto the page. Use writing prompts or simply write whatever comes to mind without judgment. Journaling can be a cathartic way to explore your inner world, gain clarity, and cultivate self-awareness.

Body Scan:

Lie down in a comfortable position and systematically scan your body from head to toe, noticing any areas of tension or discomfort. As you become aware of these sensations, consciously release tension and relax each part of your body. Body scan meditation can help promote relaxation, reduce physical discomfort, and enhance body awareness.

Yoga or Qi Gong: 

Incorporate yoga or Qi Gong into your meditation practice for a blend of physical movement, mindfulness, and breath awareness. These practices offer various styles and techniques suited to different preferences and needs, promoting physical health, mental relaxation, and spiritual well-being.

Still think you don't have time? Try some mindful gardening, incorporate some slow breathing while folding the washing or take a few deep breaths while waiting in line.

Meditation Made Easy: The Power of Personalided Coaching

  • Create a personalised practice: Working with a meditation practitioner provides unique guidance tailored to your specific needs and goals. They can help address any resistance or obstacles you may encounter, making your meditation practice more effective and enjoyable.
  • Effective Techniques: Expert practitioners are trained in various techniques and can introduce you to ones that resonate with you. They can teach proven methods that are aligned with your personality, preferences, and goals, helping to support your individual practice and maximise its benefits. 

  • Accountability: One of the challenges of establishing a meditation practice is maintaining consistency. A meditation practitioner can provide accountability by checking in on your progress, offering support, and keeping you motivated. Knowing that you have someone to be accountable to can help you stay committed to your practice, even when faced with resistance or distractions.

  • Deeper Understanding: Practitioners offer insights, guidance, and explanations that help you develop a deeper understanding. They are able to answer any specific questions you may have.
  • Progress Tracking: Practitioners can help you set realistic goals and milestones for your practice and provide guidance on how to measure your progress effectively. By monitoring your experiences and outcomes they can also adjust techniques as needed.
  • Mindfulness Integration: The true power of meditation lies in its application to daily life. A coach can help you create a realistic plan to seamlessly integrate mindfulness practices into your routine.

"The journey of a thousand miles begins with a single step." - Lao Tzu

Mindfulness is a deeply personal journey, and what works for one person may not work for another. By exploring and experimenting with different techniques and practices, you can discover what resonates with you personally. Whether it's meditation, yoga, journaling, or something entirely different, finding your own path to mindfulness is key to experiencing its benefits fully. So keep an open mind, be patient with yourself, and trust that you'll find the practices that nourish your mind, body, and soul.

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