Simple Mindfulness Practices if Traditional Meditation Doesn’t Work for You
If you’ve ever tried meditation and thought, "This just isn’t for me," you're not alone. For many, sitting quietly and focusing on the breath might feel frustrating or even counterproductive. But what if the issue isn’t with meditation itself, but with how you’re approaching it?
Why Meditation Might Feel Challenging
Meditation is often seen as the cornerstone of mindfulness practices. However, not everyone finds traditional meditation accessible or beneficial. For some, it may amplify restlessness, while others might struggle to keep intrusive thoughts at bay. The good news is that mindfulness isn’t limited to sitting still with your eyes closed—it can be woven into everyday activities, transforming mundane moments into opportunities for calm and clarity.
Mindfulness Beyond Meditation
Mindfulness can be a sensory experience that helps regulate your brain and can be effective at decreasing depression and anxiety and offering your more focus as a whole. At its core, mindfulness is about paying deliberate attention to the present moment without judgment. This means noticing what’s happening right now—whether it’s a thought, feeling, or physical sensation—without getting caught up in it. Any intrusive thoughts that enter the mind, notice them, but don't let them take hold. You can apply a label to thought while suspending judgment. The key is to stay in the present, to observe without letting your mind spiral into worries about the past or future.
Everyday Mindfulness Activities
If sitting still feels impossible, you can practice mindfulness through simple, everyday activities. Here are some ways to incorporate mindfulness into your routine:
Shower Meditation:
Next time you’re in the shower, try turning it into a mindfulness practice. As you shower under the warm water, take deep breaths. Inhale the shower steam and think about your breath cleansing your mind and easing your nerves. Feel the water trickling down your skin and notice how the room smells ( a scented shower gel can help) and listen to the sound of water. Visualize the water washing away your stress and anxiety. Concentrate on the feel of the water hitting your skin, the smell of the soap, the sound of the water. Envision the water washing away your negative thoughts. Feel the tension washing right off of you. Let it all go down the drain.Mindful Dishwashing:
Washing dishes might seem like a tedious chore, but it can also be a moment of mindfulness. Focus on the feeling of the water on your hands, the texture of the sponge, and the sound of the water flowing. Take deep breaths and allow yourself to fully experience each moment. Slowing down and paying attention can transform this routine task into a calming ritual that helps ground you in the present.Savoring Everyday Moments:
This is a simple thing you can do at any moment. Pull yourself into the present moment and pay attention to small details and sensations you are experiencing. Try and focus on your five senses. What am I seeing? What am I feeling? What am I hearing? What am I smelling? What am I tasting? Step out of autopilot and experience simple, routine tasks as if for the first time, savoring the sensations and absorbing the detail of the task you're focused on. Many people say, "But I'll never get through all my chores if I slow down so much". Maybe this is true. Maybe, however, by becoming more mindful, you may find new joy in everyday activities and eventually you may even be able to "run" mindfully, that is, flow with focus through life.
Here are some examples:
The warm or cool sensation of coffee or water when it hits your mouth
The solid feeling of a coffee or tea mug in your hands
The clinking noise of the glass when it hits your finger
The sound of birds outside
The clicking of your keyboard
The color of grass
The way the light reflects off the water
The feeling of the fabric of your shirt between your finger tips
A New Perspective on Mindfulness
If you’ve struggled with meditation in the past, don’t write off mindfulness entirely. It’s not about forcing yourself to sit still or empty your mind—it's about finding what works for you. Whether it’s in the shower, while washing dishes, or during any other daily activity, mindfulness can help you stay present, reduce stress, and find moments of peace in your day. Remember, mindfulness is a practice. It’s okay if your mind wanders or if you find it hard to focus at first. The goal is not perfection, but presence.
By incorporating mindfulness into your routine, you may discover that you’re able to experience life with greater clarity and ease. So, the next time meditation feels like a struggle, try shifting your focus to a mindful activity instead. You might just find that mindfulness, when integrated into your daily life, offers a more accessible and effective way to cultivate calm and awareness.
Corinne Bloom, LSW
About the Author
Corinne Bloom, LSW is a social worker specializing in anxiety, depression, emotional regulation, life transitions and relationship issues. She utilizes CBT, Dialectical Behavioral Therapy (DBT), and Psychodynamic Therapy Read more about Corinne here.