If Sitting in Meditation Doesn’t Work for You, Don’t

By: Dr. Denise Renye

When you hear “meditation,” what comes to mind? Do you imagine sitting cross-legged with your palms up, resting on your knees, fingers in a mudra? That’s certainly one kind of meditation but it’s not the only one. As we mentioned in our blog on how to cultivate a spiritual practice, sitting completely still is not recommended for those with trauma histories, panic, and anxiety because it may not feel safe enough for those folx to sit quietly with their eyes closed. Their nervous systems associate that with “danger” so it can be hard to meditate in that way.

Not everyone is ready for sitting meditation and that’s completely fine. It’s also the case not everyone can or wants to sit for meditation, which is also fine. Meditation is a spiritual discipline and you get to decide what to do with your time and body. There are many types of meditation to suit people’s needs.

For those who’d rather move, we recommend the use of the labyrinth and walking meditation. A particular favorite of ours is by Buddhist monk Thich Nhat Hanh who used the practice of walking as an anchor to the present moment. I had the honor of meeting, talking with, and walking with Thich Nhat Hanh in my early twenties. What’s interesting is that for many able-bodied folx, walking is done without thinking. It’s routine and automatic. Very often it lacks awareness but that can be changed so that walking becomes contemplative.

Walking with awareness can deepen a person’s connection with the earth and themselves. This can be done anywhere – not only in a beautiful setting outdoors, although if that’s possible for you, go for it! Essentially, wherever you are, right now, you can practice a walking meditation if you’re able: indoors or outdoors.

What Thich Nhat Hanh’s walking meditation entails is moving slowly, calmly, and easily. Before you start, take a moment to ground yourself. Come back into your body and prepare yourself for this meditation by taking a few deep breaths. When you’re ready, do the following:

·      As you take one step forward, notice what’s happening. What is your foot doing? Become aware of how the heel and toes feel when they hit the ground.

·      With each step, repeat an affirmation such as, “I bring peace to my body,” “I am home,” “I dwell in love,” or whatever appeals to you.

·      Curl your lips into a half-smile to stimulate a pleasant feeling.

·      Walk for as long as you like.

·      When you finish, take a few more deep breaths and remind yourself that you’re transitioning out of the meditation.

This practice can help you feel more grounded in your body and remind you where you truly live and belong: on Earth. You remember you are here, now, that this moment is where life happens – not yesterday and not 10 minutes from now, but here, now, as you are walking. The added benefit of using an affirmation is the unification of your body and mind because you’re engaging in a body practice (walking) while also speaking to yourself in your mind (mantra or affirmation).

To be clear, no one type of meditation is “better” than another. Buddhist, Tantric, Daoist, guided meditations, etc. all have their benefits. If you’re interested, we have numerous guided meditations in our shoppe that might appeal to you. The bottom line with meditation is similar to most things in life: It has to work for you. If it doesn’t work for you, it doesn’t matter how amazing the meditation is or how much it’s changed so-and-so’s life. What will help your life? If sitting doesn’t work for you, don’t sit. Try moving instead or accessing your unconscious through dance, another embodied practice we love at Whole Person Integration and Psychology!

Journal prompts

·      What happens when I sit for meditation? Does that work for me?

·      If you tried the walking meditation above, how did that go?

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