How to Meditate Without Meditating
Two years ago, I started my meditation practice in earnest. Before then, I had dabbled in it, keeping up with it daily for several weeks at a time and then losing steam, never feeling like I was “doing it right.”
I had read a couple books on the topic and started to understand that it wasn’t about “clearing your mind” so much as it was about staying present. I thought that seemed much more doable, but even then, I never felt like I was making progress. The benefits of taking even 5 minutes out of the day to get grounded and centered are immeasurable, especially for a stress case like myself, but I really just found myself going over my mental to-do lists in that space of time, thinking about what I would do when the timer was completed.
At the beginning of 2018, my friend told me the app Headspace had a great deal for first-time users, so I signed up. I found myself able to stick with Headspace because of the way the app organizes themed “packs” that give you a way to progress through different types of meditation, be it visualization, breath work, or compassion meditation. I now find myself embarking on my third year with Headspace.
But! This isn’t a Headspace ad (though if you are reading, Headspace, I’ll happily take your money…or even just a free year). The thing is, even after two full years of almost daily meditation, it’s still hard. I don’t think it gets easier. I mean, maybe it does if you are a Buddhist monk, but I don’t think it gets easier for most of us Type A highstrung young pro Americans. Some days are better than others, but while the breath is a constant (and therefore a favorite focus for most styles of meditation), it is, well, boring.
However, over the last several months, I’ve been thinking a lot about the ultimate goal of meditation — to be present. A TED talk featuring Joseph Gordon Levitt (of all people) got me thinking about paying attention, REALLY paying attention, rather than doing something while scrolling through Instagram (and making myself feel worse overall).
So what else gets me there? What gets me to being present and paying attention perhaps more effectively than meditation? As it turns out…quite a few other things.
The key (I think) is to get into what psych people call “flow state,” a mental state in which you feel completely immersed in whatever it is you’re doing. It’s energizing, you enjoy it, and you’re thinking of nothing other than what it is you’re doing — in a word, you are present. You’re paying attention to it and only it.
I’ll leave it up to the experts to determine if you get the same benefits you get from meditation from any activity that gets you into a flow state (though I suspect you do). Instead I’ll tell you about what activities help get me into that state so you can try them too if meditation feels impossible. Chances are you probably already do one or more of these things.
Move your body.
There’s a reason meditation is such a huge part of yoga. A long time ago, one of my beloved yoga instructors said one of the purposes of yoga was to strengthen the body’s muscles to facilitate sitting with strong posture to meditate for hours. But I have found after nearly a decade and a half of practicing yoga that it is in itself meditative. Yes, it probably took me a few years to stop worrying about what I looked like or if I could twist further than the person next to me, but after a while I let all that go, and now all I CAN think about in yoga is enduring whatever shape my body is in and getting it to the next one. All while breathing. And sweating. And trying not to fall over. I feel completely present in my body and immersed in what I am doing.
Occasionally, I have found running to be meditative, though in the thick of training and running a long distance, I’ve been known to get very in my own head, catastrophizing about “not making it” or crying because my armpits are on fire. So while running isn’t my go-to movement for flow, it does sometimes work and may work for you if you can forget your pits and focus more on each footstep.
Other exercise I’ve found bits of flow in are weight lifting and spin. If you’re into dancing, I bet you can find it there too. The point is really to find the thing that works for you. And if it feels good doing it and whatever it is keeps your mind focused on it, then it’s probably just as good as meditation.
Create something.
Growing up, I was an art kid. I drew and painted constantly. (I tried sculpture too for a bit but was a massive failure.) All throughout my childhood and into high school and even college, I took art classes and made art on my own. In fact, even though I didn’t have a term for it, I remember sitting in the art room that my parents made for me when they finished our basement, listening to classical music (I was always a nerd) and painting with oils, realizing that I had been painting for hours and hadn’t taken a break. I hadn’t wanted a break. I hadn’t thought about anything else beyond the painting right in front of me. I only had a Nokia back then so I wasn’t tempted by my phone, but I wasn’t tempted by AOL Instant Messenger either. It’s possible I was also high on turpentine fumes, but you get the point.
In ninth grade, my English teacher thought I was a decent writer and told me so on one of my papers, suggesting I consider her journalism class. So the following year I took journalism and began pursuing writing as another creative outlet. Writing doesn’t feel as easy to me as drawing or painting, but when I am in the zone, DAMN, I am in the zone. The words are just flowing from my brain and I am thinking of nothing else.
So whatever your preferred creative outlet is, the point is that it feels good to create because it gets you into your flow. Do you like crafting? Writing poetry? Cooking? Baking? I bet you can find a flow state in any of these outlets.
Get a job you like.
I know some of my friends are probably snorting reading this header because let’s be real, I’ve bitched constantly about every single job I’ve had. But I’m usually bitching about office politics or slacking coworkers. I love my work. It’s editing, in case you don’t know. In fact, I’m 1,000x better at editing than I am at writing, and when I am in the zone, I am SERIOUSLY in the zone. It’s possible my job in particular works for me because it is creative-adjacent; while I am not the creator, per se, of the manuscript I am editing, I am polishing it, sculpting it, carving out, and elevating it into something better than it was when I got it. And so it’s an added perk that by the time I look up from a chapter, it’s 5 p.m. and time to go home.
Of course not all jobs are like this and most workplaces come with a heavy dose of bullshit. But if you can find joy in the work itself, you might be able to find your flow state there too.
So what about you? Is meditating enough for you or do you struggle with it like I do? Do you find your flow in your workouts, creative outlets, or job? Let me know in the comments or on Instagram!
xo,
S