Mindfulness for People Who Cannot Sit Still

Mindfulness does not require a meditation cushion, incense, or twenty minutes of silence. If sitting still feels impossible, try moving mindfulness instead. Walk slowly and pay attention to the sensation of each foot touching the ground. Wash dishes and notice the temperature of the water, the weight of each plate. Eat a meal without your phone and focus on textures and flavors. The essence of mindfulness is simply paying attention to the present moment without judgment. Even brushing your teeth can become a mindful practice if you notice the taste of the toothpaste, the motion of the brush, and the sensation of clean teeth afterward. Start with one routine activity per day and practice full attention during that activity alone. Over a few weeks, you will find it easier to bring this quality of attention to other moments, including stressful ones. Mindfulness is not about emptying your mind — it is about noticing what is already there.