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A young woman with braided hair is sitting cross-legged outdoors near a body of water, surrounded by greenery. She has her eyes closed and is gently resting her right hand on her chest, with a peaceful expression on her face. She is wearing a black top, black pants, and a light-colored shawl draped over her shoulders.
Mental Health Psychology

What to Try Instead of Meditation

Rachel Davies
Rachel Davies |
If meditation doesn’t feel right, here are plenty of other ways to regulate the nervous system, increase self-awareness, and promote calm. Stillness is only one path. Here are a few alternatives:
 

A young woman with braided hair is sitting cross-legged outdoors near a body of water, surrounded by greenery. She has her eyes closed and is gently resting her right hand on her chest, with a peaceful expression on her face. She is wearing a black top, black pants, and a light-colored shawl draped over her shoulders.

1. Grounding Exercises

A woman with wet, blonde hair is outdoors, with her eyes closed and hands gently covering her face. Water droplets are falling around her, suggesting she is rinsing or splashing water on herself. The background features blurred greenery and rocks.Note: Perfect for trauma, anxiety, emotional regulation, and distress tolerance. • 5 senses (Name 5 things you see, 4 you feel, etc.) • Hold an ice cube or splash cold water on your face

Goal: Stay in the present through sensory input.

2. Movement-Based Mindfulness

A woman is practicing yoga outdoors on a black mat in a foggy forest. She is in a forward bend pose with her hands on the ground and her head hanging down, her feet together, and her back rounded. She is wearing a gray tank top and black leggings. The background features tall trees and dense greenery shrouded in mist.For those who feel fidgety, restless, or dysregulated when still. • Walking meditation • Stretching or slow yoga

Goal: Bring awareness into the body without stillness.

3. Creative Expression Regulation

A woman with curly, shoulder-length hair and a warm smile is sitting on a cushioned window seat indoors. She is wearing a sleeveless beige top and light-colored wide-leg pants. She is holding a pen and a notebook, appearing to be writing or sketching. Behind her, there is a large window with greenery outside, and on the windowsill, there are decorative vases and candles.through flow, not silence. • Doodling, sketching, painting • Journaling freely without editing

Goal: Express and process without having to “fix” anything.

Final Thought: Meditation is one of many ways to heal. If it doesn’t fit, don’t force it. Instead, find the regulating movement or outputs that works for you—whether that’s walking, writing, moving, or simply noticing and acknowledging.

References

Busch, V., et al. (2022). Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. *Brain Sciences, 13*(12), 1612.

Kang, S.S., Sponheim, S.R., & Lim, K.O. (2020). Interoception Underlies the Therapeutic Effects of Mindfulness Meditation for Post-Traumatic Stress Disorder: A Randomized Clinical Trial. *arXiv*.

Kuyken, W., et al. (2010). How does mindfulness-based cognitive therapy work? *Behaviour Research and Therapy.*

Sedlmeier, P., & Theumer, J. (2020). Why do people begin to meditate and why do they continue?. Mindfulness, 11, 1527-1545. Verywell Health. (2024). 7 Easy Somatic Exercises for a Healthier Mind and Body. *Verywell Health*.

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