5 ways to take meditation off the cushion and still reap the benefits

The good news is that meditation is becoming more mainstream than ever before. The not-so-good news is that for some people, sitting quietly and focusing on their breath is anything but relaxing.

In my books and workshops, I offer an approach to mindfulness that is ideal for those who can’t sit still on the cushion, or for whom the classic instructions to focus on the breath in meditation actually increase feelings of anxiety.

Instead, I counsel people to bring mindfulness into daily life. In addition to taking mindful walks, or creating a mindfulness practice that is tied to daily tasks such as folding laundry or doing the dishes, I also offer tips for making sleep and dreams into a mindfulness practice.

Try these tips for practicing mindfulness off the cushion:

1. Take a mindful walk.

Watch your thoughts as you walk: Can you see a tree, a car, or another person, without internally labeling or commenting on it? Practice moving through your surroundings without attaching thoughts, stories, or judgments to what you see. Notice the sense of peace and wellness that comes with a nonjudgmental attitude.

2. Smile on the go.

One benefit of mindfulness is increased feelings of happiness. But you don’t need to spend hours on the meditation cushion to get there. Try this: Go through your day in your habitual mode, with a neutral expression. Notice how you feel, and how others respond to you. Now smile at everyone you meet. Notice how many smile back. And notice the difference in how you feel. Studies show that the simple act of smiling more can make us feel happier. For more information on the benefits of smiling meditation, and on other ways to bring joy to your life through mindfulness, see my book Joy in Every Moment.

3. Try metta on the move.

Metta meditation is a classic form of meditation in which you offer loving kindness first to yourself, then to others. This is usually done on the meditation cushion, but you can practice and receive benefits from this meditation anytime. When you are driving, taking a walk, or even in bed preparing for sleep you can try this mindfulness practice. (Keep your eyes open if you’re on the move!) Looking at the people you pass (or if in bed preparing for sleep, picture the people you encountered during the day) and offer a simple wish for love and kindness first to yourself, and then to each person you see. Simply repeat silently to yourself: “May I be happy, may she be happy. May I be happy, may he be happy,” each time you see (or think of) another person.

4. Beditate.

In classical meditation, it is a sign of trouble if you fall asleep. But in beditation (my term for meditating while preparing for sleep, or when you can’t sleep in the middle of the night) it is fine–even preferable!–to doze off. In my books and classes, offer simple techniques, such as falling asleep while reviewing the “Gratitude Alphabet” (working from A-Z focusing on 1-3 things that begin with each letter for which you’re grateful or happy). This practice combines the benefits of mindfulness and meditation, while also improving the quality of sleep and dreams. Studies have shown there are direct benefits to our overall mood, as well as sleep and dreams when we choose to focus on what we’re thankful for.

5. Meditate on the page.

Slow down and tune into your thoughts with increased awareness as you write in your journal. Really listen to each thought as it develops, and notice how this simple shift in attention transforms journaling into a mindfulness practice. I offer more details in my dream-writing workshops, and in my book Dreaming on the Page: Tap into Your Midnight Mind to Supercharge Your Writing.

For those who can’t, won’t or don’t meditate

5 ways to take meditation off the cushion and still reap the benefits