How to Meditate Even if You Can’t Sit Still
Do you want to meditate but have trouble staying in the moment? For many of us, the most challenging part of meditation is finding a comfortable position. Maybe your legs start to ache, or perhaps you shift around frequently. Either way, it isn’t easy to quiet your mind when it feels like your body refuses to cooperate.
Luckily, you can enjoy meditation's mental and physical health benefits even if you’re fidgety. Studies show that being restless has advantages, including burning more calories and living longer. On the other hand, excessive movements while you’re meditating can be distracting, so you may want to stop wagging your toes temporarily. Try these techniques to calm your muscles:
Prepare yourself. Switching gears quickly, from rushing around to sitting still, can be a struggle. Smooth out the transition. Depending on your reason for meditating, spend some time before your session saying preparatory prayers or doing any quiet activity that you find soothing and uplifting.
Remember your purpose. Fidgeting can be an indication of boredom or lack of engagement. Remind yourself why meditation is essential to you.
Fold your hands. Just pressing your hands together can encourage you to be still. Experiment with different hand positions.
Hold something. Similarly, holding something with your hands makes you less likely to engage in other gestures. You can use traditional prayer beads or any small object like a book or cloth.
Touch a border. Fidgeting can also be associated with nervousness, which is especially troublesome if meditation sometimes brings up disturbing emotions for you. Sitting with your back resting lightly against a wall or your feet touching a pillow may provide a sense of security and reassurance.
Keep practicing. Fidgeting is like any habit. Each time you overcome your jitters, you train yourself to make positive changes.
Respect your limits. You’re bound to squirm if you’re meditating too much too soon. Stick to brief sessions or gradually increase your time.
The truth is, that very few adults can sit in a full lotus position during their first attempt at meditation. Loosen up with these strategies:
Stretch regularly. Flexibility training will open up your hips and shoulders. Perform static stretches while watching TV and dynamic stretches when warming up before a workout.
Do yoga. While any exercise can limber your body, yoga is one of the most effective methods. Take a class or watch videos online—practice at a studio or home. Target the areas where you feel discomfort.
Warm up. Heat can make your body instantly feel nimbler. Take a warm shower before you meditate, or rub your hands over your legs and arms to stimulate your circulation. Drape a light blanket over your lap or shoulders.
Sit up straight. Proper alignment relieves aches and pains, too. Check that you’re sitting with your weight on the center of your sit bones. Relax your shoulders and lift your chest.
Listen to your body. Any modification can be beneficial if it helps you to focus. Sit on a chair or a cushion. Stand up or move around when you need to.
With a few simple adjustments, you can meditate comfortably, even if you are restless or have trouble touching your toes. Bring greater happiness and peace into your life by developing a regular practice.