Let’s say you’ve tried a few meditations or taken a mindfulness class, but nothing clicked. Maybe you felt like you were doing it all wrong, or there was a feeling you expected that never came. Instead of mindfulness being relaxing, it became an exercise in frustration and failure.
You are not alone. A lot of people have misconceptions about mindfulness that involve unrealistic expectations. (For example, “mindfulness means clearing your mind of thoughts.” Um, that’s not going to happen — and that’s okay.)
Mindfulness can be particularly difficult for certain people (neurodivergent brains, trauma survivors, people with mental health challenges). Some of us just need different ways in.
Below is a list of mindfulness practices you can try if traditional meditation has been a struggle.
Engage your senses: sight, sound, smell, taste, and touch. Engage sight by setting aside time to look at artwork, a colorful object, or a beautiful view. Try listening to a video of ocean sounds. Use essential oils to engage your sense of smell. Do the raisin exercise for taste. Enjoy the touch of a soft pillow, blanket, or pet.
Deprive your senses. If sensory experiences overwhelm you, try depriving your senses of input. Lie still in a dark room and simply notice your breathing or your body. Wear comfortable clothing. Cover your eyes with a sleep mask. Use noise-canceling headphones to block distracting sounds. Some people even enjoy using a sensory deprivation float tank.
Try mindful movement. Some of us just can’t sit still, but that doesn’t mean we can’t benefit from mindfulness. Yoga, tai chi, and qigong are all forms of mindful movement. You can also try a walking meditation.
Turn everyday activities into mindful experiences. Explore mindful eating or mindful walking. Practice the STOP technique.
Do calming, single-focus activities like gardening, needlework, crafting, puzzles, or coloring (Amazon affiliate link). Notice your breathing and your body as you engage in your chosen activity.
Engage your mind by learning about mindfulness. If you enjoy books (printed, electronic, audio) or podcasts, there are numerous options. My favorite mindfulness book is Jon Kabat Zinn’s Wherever You Go There You Are (Amazon affiliate link). Favorite podcasts include Tara Brach’s podcast, Sharon Salzberg’s Metta Hour, Gil Fronsdal’s AudioDharma, and On Being with Krista Tippett.
Take a mindfulness class. Over and over, my mindfulness students tell me that my 8-week mindfulness course for people with voice disorders has changed their perspective on what mindfulness is — and has helped them practice it in a way that is accessible to them. The class begins on September 21, 2025.
