5 Easy Ways to Meditate Without Sitting Still

Mindfulness and meditation have been making a splash lately when it comes to health and wellness, and for good reason! The American Psychological Association boasts many benefits to the practice of meditation, including reduced stress, improved focus, greater self-insight, and improved relationship satisfaction (including your relationship with yourself!). With so many positive impacts on our health, it’s no wonder more people are turning to meditation as part of their daily lives. But what about the fidgety amongst us? The classic image of sitting crossed-legged with eyes closed might not sound appealing to everyone, but that doesn’t mean meditation is out of reach.

Want to give meditation a shot but can’t sit still? Fear not, here are 5 easy ways to incorporate meditation into your life, no sitting required!

Get outside

Blue skies, fresh air, the sun shining on your face…sounds lovely, doesn’t it? Simply being in nature is therapeutic, but taking some time for a solo stroll also creates the perfect space for some self-reflection and deep breathing. Let thoughts, feelings, and emotions pop up into your head. Acknowledge them, think about what may be causing them, and walk it out. Ready to level up? Ditch the phone or iPod, we dare you 😉

Create a ritual out of your morning buzz

Many rely on a morning jolt of caffeine to get going in the morning (no shame in the coffee game). Between getting ready, out the door, and commuting, mornings can be hectic. But what if maybe, just maybe, you were able to take a few extra moments to prepare your elixir of choice? Stand still and wait as the water boils, listen to the sounds, watch it steep, inhale that heavenly coffee (or tea!) aroma. Carve out a bit of space during the day to be present and you’re well on your way to meditating.

Do some… chores?

Ok, stay with us on this one. Even doing everyday tasks can become an opportunity for mindfulness. That pile of laundry waiting to be folded and put away? Focus on it…really focus. Think about how the fabric feels between your hands, inhale the scent of the detergent, maybe get wild and take a snuggle in a warm pile of towels. By slowing down and experiencing all of the sensations of our daily lives, we create an opportunity to connect, be present, and yes – meditate. Still skeptical? Check out this how-to on making dish washing a mindful practice.


Gone may be your teenage years, but that doesn’t mean journaling can’t still play a meaningful role in your life. Writing your thoughts down can be a lengthy end-of-day reflection, or even as simple as jotting down funny and interesting things as they happen throughout the day. One of our favorites? Gratitude journaling – jot down three quick things you are grateful for each day. Boom. Journaling. However you choose to get your journal on, writing down the day creates an opportunity to reflect on events, experiences, and emotions. Not only that, but turning your thoughts inward may just uncover a few more things to smile about…that sounds like a pretty great outcome to us.

Look up

Phones, computers, and tablets, oh my! With all the ways to be plugged-in, we sure have a lot of reasons to be looking down. Flip your perspective and take a gaze up. Being present and noticing your surroundings is the simplest way to meditate. Observe the environment and any sensations that arise, it’s a great big world out there with a whole lot of beautiful things to stare at (we’re pretty partial to stargazing). Take a peek and enjoy the meditative moment.

Need a little help getting out of your own head? Chat with us in your Brook app for more tips to help you be present and maybe even start that meditation practice.

Image of Brook Health Expert Kelsea
Reviewed by Kelsea Hoover, MS, RDN​

on April 13th, 2020. Kelsea is a Registered Dietitian with her Master's degree in Nutrition from Bastyr University in Kenmore, WA, and is one of our Health Coaches.