It’s World Meditation Day—a day set aside for everyone to clear their minds and embrace a practice that has been around for thousands of years. Many people swear by meditation but, for some of us with overactive minds, it can end up being more about frustration than relaxation. Fortunately, there are alternatives to meditation to help you destress.
My experience with meditation
Proponents of meditation will tell you of its many benefits—reduced stress and anxiety, and increased focus, to name just a few. Wanting to get in on those benefits, I have tried many times to establish a meditation practice. In the quest for “zen”, I downloaded apps, searched for meditation music, read blog posts, and even attended guided meditation and mindfulness sessions.
Maybe I have an overactive brain but, no matter what I tried, I just couldn’t clear my mind. Ultimately, I would end up frustrated that it wasn’t working for me. Let’s face it, when something that’s meant to reduce stress and anxiety ends up making you feel frustrated, it’s time to admit defeat.
Many of you will be thinking, “Oh Michelle…you just have to keep trying and train your brain to focus”. That may be possible, but it feels like a lot of effort. After several unsuccessful attempts to establish a meditation practice, I decided to look for alternatives to meditation that would deliver the same benefits.
10 alternatives to meditation to help you destress
Here are 10 alternatives to meditation that help me clear my mind and reduce stress.
Listen to music
Music is one of the first things I go to when I need a distraction. There’s nothing like immersing myself in a favourite song or album to clear my mind. There’s more and more research on the value of music therapy programs, and the positive effects of music on our physical and mental health.
Dance
While you’ve got the music on, you might as well get up out of your chair and dance. It’s good for both your physical and mental health.
Go for a walk outdoors
Research from Cornell University showed that as little as 10 minutes outdoors can help you feel happier and reduce the effects of physical and mental stress. I try to get outside every day for at least a short walk.
Work out
A good heart-pumping workout is a definite stress reliever. And, the good news is, you don’t have to spend any money, or even leave the house to get it done. Check out my previous posts for some of my favourite 15-minute and 30-minute YouTube workouts
Practise yoga
Like meditation, yoga has been around for thousands of years. It offers a multitude of health benefits according to VeryWellMind, and has been proven to minimize stress and increase productivity.
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Spend time in nature
Who can feel stressed while looking at flowers, listening to birds sing, or watching ducks swimming on the local pond? Harvard Health reports that just 20 minutes connecting with nature can reduce stress hormone levels.
Practise breathing exercises
I often try simple breathing exercises to calm my heart rate and take my focus away from my stresses. The simplest breathing exercise I do is to inhale deeply for 4 seconds, hold the breath for 4 seconds and then slowly exhale. I repeat this several times until I feel calmer.
The FitBit app, and other apps like Calm and Headspace also have guided breathing activities for you to try.
Get creative
For me, singing is definitely my biggest stress buster. It’s hard to feel anxious when I’m belting out my favourite song.
Pursuing any form of creativity is a great alternative to meditation. You might relax by knitting, painting, drawing, writing, or even colouring. These activities occupy your hands, and your mind, giving you a break from the pressures of life.
Journal
Sometimes just the physical act of getting your thoughts down on paper can be calming. If you haven’t started a gratitude journal yet, it’s a great way to shift your mindset to focus on things you’re grateful for.
Pray
Finally, if you are a person of faith, there’s a lot to be said for putting your worries in the hands of whatever God you worship. Research shows that prayer has similar benefits to meditation.
For those who have found a way to make meditation work, I wish you a very happy World Meditation Day. As for me, I’ll destress with one of these 10 alternatives to meditation.
What activities help you destress? Tell me your ideas below.
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I haven’t deep dived into the world of meditation much but I did a bit of it when I was pregnant and it really helped me get through some hormonal stresses at the time. I also practiced yoga quite a bit as part of my exercise regimen post-partum but have since ceased moving my body as much as I’d like to! I find nowadays, I can only manage simple/distracting tasks right now (perhaps the weight of the world and everything that’s going on right now cause me a bit of anxiety is what keeps me from committing to other things)… *sigh
The only time I ever really tried to embrace meditation was during my cancer treatments. It did help at the time. I understand what you’re saying about the weight of the world. It’s hard to shut it all out some days. Hang in there and let’s have faith that things will get better. 💚
I think all of our minds are hyperactive and all we can try to do in meditation practice is to bring our mind back to the breathe when we find it wandering. It is in accepting and finding comfort in this chase that we can settle into meditation. Through the years of practicing yoga, I realized that meditation is more about accepting these fluctuations than having a clear mind the entire time. Having said all that, I agree with all these activities that you mentioned. After all, we do not have to be sat in silence to meditate – we can enter this state of mind no matter what we do.
You’re right. I recently did some reading about flow—the state of being fully immersed in an activity. I think you can achieve that with meditation or many other things. For me, it’s singing.
I find I have to listen to relaxing music to meditate. I can’t do it with silence.
I’ve tried music, and guided meditation apps, and it still didn’t work for me. I’m glad to hear it helps you.
Meditational practices works for me. I’ve been doing this for so many years now. Though sometimes it hard when you just couldn’t able to stop thinking unnecessary stuffs. But I agree, there are so many other ways, for like I prefer listening music. The soothing sounds of instruments makes my mind go relax for a while.
Thank you Ritish. Yes, music has a definite calming effect if you immerse yourself and really listen.
Great list Michelle, some good alternatives to the default advice! In the colder weather I love a bracing walk followed by a cup of Rooibus tea
Thanks Charlie. I enjoy a good brisk walk in the colder weather, too. I never used to walk outdoors in winter, but the pandemic changed that when I started to work from home full time. I skip my walk only when it is very icy or there’s a wind chill warning.
I totally cannot sit and be still without my mind running on. Even the chill out at the end of yoga, I’d be impatient to finish and do the next part of my day, or distracted by other people almost snoring. I find myself least busy mentally when running, because I’m not really focused on anything in particular, it gives me time to process everything. And that’s really the point right? Not bottling things up.
That’s exactly the point. I’m not a runner but I can see how it would be a great stress reliever.
These are all great tips and perfect timing! It’s been a very stressful few months. Walking always makes me feel better but I’m too afraid to go walking in the city we moved in so I haven’t been able to do much of that. I’m going to take your advice and listen to music and dance while cleaning this weekend. 🙂
Oh that’s too bad that you can’t get out for walks. Happy cleaning!
I agree with you on meditation. I find taking a walk out in nature the best.
Thanks Judy. 100% agree. Nothing beats an outdoor walk!