Some people find it easier to slow down their minds when their bodies are moving.
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| As you walk outside, focus on something in nature to bring your mind back to the present moment. |
I've tried to meditate, but I can't. My mind is racing. What should I do?
I advise many of my weight loss clients to incorporate meditation into their daily routine. Some have told me that their morning meditation practice has helped them control overeating and emotional eating, manage stress, and improve their ability to relax. Their partners and friends have even noticed their calmness (and zest for life!).
Research supports these benefits. Studies show that meditation does indeed reduce stress. Deep breathing while practicing yoga or meditation can reduce anxiety and calm the nervous system. Meditation and mindfulness have also been shown to reduce pain, fatigue, and stress in people with chronic pain.
But I recognize that meditating is easier said than done.
Even as a yoga teacher, I practice meditation and yoga intermittently. But I notice a marked difference in my state of mind when I allow the practice to be a departure from my routine. When I engage in breathwork, whether yoga or meditation, I instantly feel better, and the results accumulate the longer I practice.
Consistency is key, so if you're unable to commit to traditional meditation, I recommend finding another type of mindfulness practice that works for you.
Reframing Meditation
First, take the pressure off. While research and testimonials will demonstrate that meditation can be a transformative experience, setting this expectation from the start can make it intimidating and frustrating.
Instead, think of meditation as a simple break or an excuse to slow down for a few minutes. Think of it as a moment of respite to breathe. Some of my clients like to think of it as a mental break from the daily grind.
You can also think of it as training your brain to become calmer and experience more positive emotions. Setting aside a little time each day is like practicing for a class or practicing your favorite sport or hobby: your brain and body learn to focus and function more calmly.
Just breathe
Breathwork is perhaps the most accessible tool for calming and centering yourself throughout the day. Practice it in your car, at your desk, or while waiting in line at a store, and it can have a significant impact on your mental state.
In short, moving can be a great way to calm your mind when sitting still to meditate isn't working for you. Walking, yoga, or other mindfulness exercises allow you to better channel your energy and relax your mind.
This approach has several benefits:
- **Better Focus**: Moving allows you to pay attention to what your body is doing, allowing you to forget annoying thoughts.
- **Physical Stretch**: Being active helps you release stress and built-up tension.
- **Bring Mindfulness**: Mindfulness exercises connect your body and mind, allowing you to feel better overall. So, movement not only helps you relax, but also plays a role in a comprehensive approach to keeping your mind calm.