4 Ways To Practice Active Meditation If You Can't Sit Still 

You want to meditate. You know it is good for you. You've heard about all the benefits, from a calmer mind to less stress. But for some reason, you just can't seem to sit still. Maybe you don't think you have time, or you're a little fidgety, or maybe you want something more tangible to focus on; whatever the reason, sometimes meditation can feel a little, well, passive.

A perfect alternative to the usual sitting meditation, walking meditation can help you clear your mind and connect with your surroundings. In fact, you can even find guided walking meditation recordings on YouTube or in popular meditation apps like Headspace, to help bring mindful purpose to your commute or quick trip around the block. Headspace's chief science officer, Megan Jones Bell, Psy.D., told us, "Even if you are in a busy city, bringing your attention back to your breath allows you to feel more connected to the world around you." 

Adult coloring books have been having a moment. A trendy take on the childhood classic, they are filled with whimsical scenes of landscapes and gardens or interconnected geometric patterns rather than the old cartoon characters. And while picking up some colored pencils and trying to stay inside the lines (or not, no judgment!) may feel a bit juvenile, art therapy is actually a well-regarded treatment style. Of course, sitting at your desk coloring isn't quite the same thing as working with a licensed art therapist, but you can still reap some major benefits from a good old-fashioned coloring session. 

In fact, one study found that mindfulness-guided mandala coloring3 decreased anxiety in participants. And in another study, students who colored a pattern, rather than free-drawing, saw greater improvements in anxiety as well. Study authors hypothesized that "the complexity and structure of the plaid and mandala designs drew the participants into a meditative-like state that helped reduce their anxiety."     

And the next big thing in coloring might be tracing. This stripped-back version of coloring offers another way to focus on a specific task, tapping into mindfulness. You can try it for yourself in the new 72-page workbook Trace by Baron Fig and Kyle T. Webster. As co-founder Joey Cofone explains, "Tracing and coloring fall into similar categories. They're both passive mind activities that help one relax by providing a simple set of directives." 

There is something so powerful about actively participating in nature. While the end product (ultra-local veggies, anyone?) is great, the actual process of gardening consists of a lot of day-to-day tasks like watering and weeding. For many, this nurturing process can boost mental well-being. 

It's no surprise knitting, and other hands-on hobbies, have stress-relieving mindfulness components to them. I mean, is there anything cozier than knitting on the couch? As neuroscientist Sarah McKay, MSc, Ph.D., explains, "The rhythmic and repetitive nature of knitting is calming, comforting, and contemplative." Similar to yoga, these slow, purposeful movements can relax the mind and the body.  

McKay adds, "Research shows that knitting and other forms of textile crafting such as sewing, weaving, and crocheting have quite a lot in common with mindfulness and meditation—all are reported to have a positive impact on mind health and well-being."