Article: How to Meditate When You Have Racing Thoughts

"Reframe meditation

First, take the pressure off. Yes, meditating can be a transformative experience, as the research and first-person experiences attest to. But putting that expectation on it right out of the gate can make it intimidating and frustrating.

Instead, look at meditation simply as a break or an excuse to slow down for a few minutes. Think of it as a little bit of time that you set aside to breathe.

You can also look at it as training for your brain to become calmer and feel more positive emotions. Putting in a little bit of time each day is like training for a race or practicing your favorite sport or hobby — your brain and physical body learn a calmer way to focus and operate.

Meditative practices that don’t require you to sit still

Meditating doesn’t always have to be done sitting or lying in a quiet place. Some people have an easier job slowing down their mind when their body is moving. Here are some meditative practices that many people find more accessible than traditional meditation. You can still reap the benefits of getting your brain into a meditative state, without fighting the internal battle of sitting still with your thoughts.

3 moving meditations

Walking meditation: As you walk, count your steps. Stepping five steps as you inhale and then five steps as you exhale. Count your steps while doing this breath work. Yes, focusing on each step is a form of meditation. You're doing it!

Nature meditation: While you’re outside walking or sitting on a park bench, under a tree, or on a picnic blanket, focus on something in nature that catches your eye. Maybe it’s a bird, a tree or flowers. Laser focus your mind to hone in on the details. What color is the flower, how many leaves are on it, can you smell it? Ask yourself questions like this to center your mind.

Gratitude meditation while doing chores: While you’re cleaning dishes or doing laundry, use each item you’re holding to prompt you to give gratitude for something in your life. As you wash a bowl, you could think, “I am grateful for my hands allowing me to do this chore!” or as you fold a pair of pants you could think, “I am grateful for my legs that allow me to walk!"

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✨Takeaway: Meditating doesn't have to be an internal battle of sitting still with your thoughts. Don't put too much pressure on meditation. Instead, think of it as a way to slow down and take a mental break.

✨Reflection: Have you tried incorporating movement and breathwork into your stress relief routine? If so, what have you found to be most effective?

#Health #Wellness #Meditation #Mindfulness

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