I don't like meditation...is there something else I can do ?

Disliking meditation is something psychologists hear about regularly. Many people find the idea of sitting still, typically imagined as cross-legged on a yoga mat, attempting to maintain a blank mind, frustrating rather than calming. If that describes your experience, you are in good company. Meditation is intended to reduce anxiety and cultivate mental clarity, but when the practice itself generates restlessness or irritation, it tends to work against itself.

What mindfulness actually is

Before you switch off, it is worth clarifying a common misconception: mindfulness is not the same as meditation. You do not need to be still, or have a clear mind, to be practising mindfulness. Mindfulness at its core is the state of being fully present, aware, and non-judgmental. Most people have experienced it without ever labelling it that way. Have you ever been completely absorbed in a hobby or a book, losing track of time entirely? That is mindfulness. Specifically, it is a state called flow, and it carries many of the same benefits as formal meditation: reduced anxiety, improved sleep, a slowing of the mental pace, and greater emotional regulation. The key difference is that mindfulness can happen anywhere, any time, and in almost any activity.

Everyday activities as mindfulness practice

The easiest way to turn any activity into mindfulness practice is to bring your attention fully to your senses: sight, taste, smell, touch, and hearing. When you anchor your attention to sensory experience, you are being present. With practice, that presence becomes increasingly non-judgmental. Some of the less obvious ways this can work include:

• Eating. Put the phone down and give the meal your full attention. Notice the look, texture, smell, and taste. Take your time.
• Movement. Pay attention to how your body feels as you walk, stretch, or exercise. Notice the feeling of your feet on the ground, where you carry tension, and how it feels to move through space.
• Breathing. Simply focus on the breath, noticing what it is like to inhale and exhale, how your chest and belly rise and fall.
• Creative activities. Painting, drawing, pottery, writing, cooking: as long as your attention is genuinely on what you are doing and noticing the sensory experience as you go, you are practising mindfulness.
• Observing your thoughts. Allow yourself to notice your thoughts from a slight distance, as if watching clouds pass across the sky. Notice them, do not fight them, and accept them as thoughts you are having in this moment rather than absolute truths you must act on.

When your mind wanders

A common difficulty people encounter with mindfulness is that the mind wanders. This is not failure; it is expected. The practice is not in maintaining perfect focus; it is in noticing when your attention has drifted and bringing it gently back, without self-criticism. That act of noticing and returning is itself the practice. Learning to observe your mind without being hijacked by it is one of the most valuable skills mindfulness builds over time. If formal mindfulness practice still does not appeal, it is worth exploring why, and what other approaches might offer similar grounding. There are many ways to mentally reset that do not require a meditation cushion or a quiet room.

Final thoughts

Not liking meditation does not mean you are beyond the reach of its benefits. Mindfulness is broad, flexible, and genuinely accessible to most people when they find the form that suits them. If you would like to explore what works best for you, our team at Contemporary Psychology in St Kilda is here to help you find an approach that fits your life.