7 fun activities for those who are not suitable for meditation

I don't meditate.

This is a common fact of my life that often feels like a real confession. After all, meditation is perceived as an almost magical medicine with an impressive list of virtues. It gives peace of mind, reduces stress and improves mindfulness. Fans of meditation always emphasize with aspiration that it can even change our brain! Scientists often study the effects of meditation on our physical and mental health. The vast majority of the results are indeed positive.

So why am I still not meditating?

I tried all sorts of things: apps, timers, body scans, and mindfulness. I tried to meditate sitting, but it was uncomfortable; then lying down - but falling asleep. I focused on my breathing, but I was out of breath. I imagined my thoughts floating away like small clouds, but there were a lot of such clouds.

To be honest, I even made progress for a few months. It was like floating freely in the ocean, being carried away by waves of pure awareness. But only if I was absolutely calm. If I was worried, meditation increased my anxiety. I was acutely aware of the dissonance - my bubbling consciousness, which was about to boil, was trapped in a body that was desperately trying to remain calm. At the end of these meditations, I was exhausted.

Instead of listening to those who told me to keep going and failure was just part of the process, I decided that meditation might just not be for me.

My psychotherapist helped me to look at the situation differently. I told her about how difficult it was for me to meditate. And she said, “Oh, I would definitely not recommend meditation to a person with your personal profile.”

StudyJ. R. Lindahl, N. E. Fisher, et al. The varieties of contemplative experience: A mixed‑methods study of meditation‑related challenges in Western Buddhists / PLoS One, conducted in 2017, showed that many of those who tried to meditate experienced fear, pain, dizziness, paranoia, anxiety and other unpleasant sensations. According to scientists, such data is not sufficiently documented, because research is mainly aimed at studying the positive aspects of meditation.

When I heard this, I was surprised and finally exhaled. I was so used to the dithyrambs that sing meditations that I thought that it had a positive effect on absolutely everyone. It never occurred to me that experts sometimes not only do not recommend, but even advise to completely abandon meditation.

When I asked my therapist why meditation practices are not suitable for me, she explained that people with unprocessed traumas and dissociation, meditation can cause anxiety, unpleasant flashbacks, and even serious physical reactions.

The moral of the story is not not to meditate. Just meditation, like many other things, is not for everyone. If you feel better, great! But if, like me, you don’t feel good about traditional meditation practices, try other activities that expand your consciousness and turn on awareness.

1. visualize

I have always considered visualization a new version demonstrations. But during the first sessions, my therapist asked me to imagine a place where I feel calm and safe. I had to describe it out loud.

I began to create a garden in my mind - a place where I can come when I'm stressed or when I can't sleep. In moments of anxiety, I often return to my garden and add new details. Some elements remain unchanged, while others are constantly changing. For example, I always “enter” my garden in one way, but inside there are different flowers and trees waiting for me, and in the far part there is a new corner that I have not yet explored.

Once I was disturbed by the constant noise of repairs in the house. At the time I was writing a book, I never knew when the next sharp sound of a drill would throw my focus off and trigger my anxiety again. My therapist told me to imagine something noisy but harmless. For some reason, elephants came to my mind. I imagined several elephants in yellow caps. Every time the noise started, I imagined these giants wielding tools, and the heaviness in my chest eased. It helped me find peace and take control of the situation.

Visualization gives me the same sense of detachment and space that so many people get from meditation. Visual practices help me turn uncomfortable thoughts into creative ideas and work with them.

Unfortunately, I did not find any studies that compared the effect of meditation and visualization. But there are descriptions curious casesM. b. Hoffart, E. P. Keene. The benefits of visualization / American Journal of Nursing from the practice of nurses who used imaging to relieve pain in patients.

2. coloring pictures

Coloring pages for adults experienced a boom in popularity in the second half of the 2010s. Then people were looking for a creative and easy way to deal with stress.

One studyN. A. Curry, T. Kasser. Can coloring mandalas reduce anxiety? / Art Therapy: Journal of the American Art Therapy Association found that complex abstract designs, such as cellular patterns, significantly reduced anxiety. Such structural patterns are usually symmetrical and look very harmonious. This enhances the feeling of calmness, helps to mentally muffle extraneous sounds and focus.

Other studyN. J. Holt, L. Furbert, et al. Cognitive and affective benefits of coloring: Two randomized controlled crossover studies / Art Therapy. Journal of the American Art Therapy Association has proven that coloring pictures increases awareness, mindfulness and creativity.

This activity can also be useful from a physical point of view. Especially for those who do not feel connected to their body. Working with your hands and other bodily sensations help you avoid getting too wrapped up in your thoughts.

3. To play on drums

Parents whose child has recently started playing drums will hardly agree with me that this is a calming activity. But science shows that the rhythm of the game helps mental health. According to one researchD. Fancourt, R. Perkins, et al. Effects of group drumming interventions on anxiety, depression, social resilience and inflammatory immune response among mental health service users / PLoS One drumming reduces anxiety and depression and improves overall mental health. This exercise has also been linked to a reduction in markers that indicate inflammation in the body.

A possible reason why drumming makes us calmer lies in the repetition of sounds and movements. It's like coloring books - symmetry gives us a sense of harmony. In addition, tapping is called the oldest form of creating music, apart from singing.

Drumming allows you to blow off steam in a safe and non-aggressive way. Scientists recommendR. Perkins, S. Ascenso, et al. Making music for mental health: How group drumming mediates recovery / Psychology of Well‑Being primarily focus on rhythm and timing. They have a positive effect on our mental state.

4. Walk

It is not necessary to meditate while walking. Any conscious movement can have a calming effect. Walking is an easy and affordable way to relax, which involves not only the mind, but also the body. Among the benefits of regular walks - declineL. Shi, R. S. Welsh, et al. A pilot study of mindful walking training on physical activity and health outcomes among adults with inadequate activity / Complementary Therapies in Medicine stress and improvementC. Yang, J. G. Hakun, et al. Mindful walking and cognition in older adults: A proof of concept study using in‑lab and ambulatory cognitive measures / Preventive Medicine Reports cognitive functions in adults.

5. watch the clouds

For those who want to find peace not within themselves, but in the outside world, this is the most ideal option. Watching the clouds will not only allow you to spend time outdoors, but also provide an opportunity to enjoy a peaceful spectacle. You can even just look up. This will increase the amount of light that enters the eyes, which is already good for mental health.

Unfortunately, the effect of observing clouds is almost not studied. However, there is a small studyS. Masoudinejad, T. Hartig. Window View to the Sky as a Restorative Resource for Residents in Densely Populated Cities / Sage Journals, according to which it is an affordable way to restore vitality.

6. Maintain morning pages

This creative tool was invented and described in her book “The path of the artist» Julia Cameron. She advised to write three pages by hand every day immediately after waking up. There are only two rules - do not stop and freely express absolutely all the thoughts that come to mind. In addition, no one should read your notes, you can even throw them away as soon as you finish.

This method is especially useful for authors suffering from "writer's block". Morning pages help you start a dialogue with your creative side and find fresh ideas.

I discovered this technique when I was working on the last chapters of my book. Even though the morning pages are more for creativity, I use them as a useful tool for mental health. And for me, the morning pages turned out to be much more effective than meditation.

Knowing that I had the opportunity to vent all my emotions before starting work set me free. The morning pages helped me calm down, sleep better, and enjoy my free time much more. I still regularly return to this practice and use it at least a few times a week.

7. Watch soothing videos

If you still haven't decided how to calm your mind, it's time to watch soothing videos, such as vintage videos of artist Bob Ross from The Joy of Painting series. They can be found on YouTube.

Some researchers thinkScientists have found out why voices like Bob Ross' is so soothing / StarTribunethat the soft baritone of Bob Ross combined with the strokes of the brush create a kind of ASMR effect. ASMR is a phenomenon of perception, which is manifested by a pleasant tingling in the back of the head and goosebumps. These sensations give a person a sense of security and provide an opportunity to relax.

You don't have to watch Bob Ross. You can find any ASMR video that will help you relax. Watch videos before bed or during periods of serious stress. They will help you calm down and tune in to a new, positive wave.