3 Ways to Connect to Your Breath and Body when “Mindfulness” Feels Hard
So, you’ve tried meditation or mindfulness exercises, and they just feel like they don’t work. The most common reason is because you feel like it’s so hard to sit still and clear your mind. You’re not alone! That also doesn’t mean meditation and mindfulness won’t benefit you. It just might have to look a little different.
I personally have ADHD, but before my diagnosis, I could never figure out why meditation felt so… unremarkable. I tried it, but all I could think about was how uncomfortable my back was. I tried it laying down, but still could not concentrate in the slightest. I forced myself to come back to my breath so many times, but still could not find any lasting peace of mind. Once the meditation was over, I maybe felt better for 5 seconds before everything went back to the hustle and bustle.
If that sounds even remotely like you, you’ve come to the right place. If not, and meditation feels amazing for you, that’s incredible! Please keep at it! Otherwise, let’s discuss a few ways to make meditation more accessible:
1. You don’t need to sit still
This is probably the most impactful adjustment. Meditation is an incredible way to connect to the body, as is movement. Meditative movement could be as simple as swaying back and forth in any direction that feels comfortable, while still allowing yourself to relax into the body to help clear the mind. It can be as complex as allowing yourself to flow through gentle stretches, but nothing too engaging that will distract you more from your breath and whatever your goal is for that particular meditation. However, you can also use the stretching sensation in your body as a focus point; that’s basically the whole idea behind many forms of yoga.
2. Incorporate touch & or smell
Meditation doesn’t have to be a lack of sensory input. For many, a lack of sensory input can feel the opposite of grounding. Having a touch point can be super helpful in keeping you in the here and now. Some examples might be a stone, a fuzzy pillow, or even a pet if they’re able to stay relatively calm with you! You can also incorporate smell, although this alone hasn’t really ever made too much of a difference. But combined with some of these other tips, it can really enhance the practice.
3. Remove the pressure
There is no “right way” to meditate. I sometimes listen to guided meditations while I’m folding laundry, doing the dishes, or even just going about my day. In fact, those are the times when “meditation” leaves me feeling the most relaxed and refreshed long-term. Instead of forcing myself to sit down and meditate for X amount of time, I incorporate mindfulness into as many parts of my day as I can.
Of course, there is a distinction between mindfulness and meditation. Meditation is the practice of cultivating mindfulness over time, but the reason I use them interchangeably is because meditation can start to sound prescriptive, whereas mindfulness can feel way more accessible. Whichever terminology you use, know you can make it your own. You don’t need an attention span of steel. It’s about slowing down while returning to and connecting with your body. If you find a practice that helps you do that, that’s your meditation.