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We’re all a little stressed out right now, and for good reason. If you do a quick search, you’ll find everyone from business gurus to doctors recommend meditation as an effective way to manage stress, worry and anxiety.

But what if the idea of meditation strikes you a little too – woo-woo?? Maybe you’ve tried to get your Eat Pray Love on, but found yourself completely lost two minutes, um maybe more like – two seconds – in??

If you just can’t bring yourself to get your OOOOOM on, for whatever reason, I’ve got you.

My Meditation Journey

I’ve practiced various forms of meditation off and on since I was really young – 12 actually. My martial arts training along and my living room yoga sessions with my Mum as a kid were my first introductions.

Back then I didn’t really think that much of it. It was a natural part of both practices – to quiet your mind before karate so you didn’t accidentally punch your friend in the face because you had a crappy day (always a good goal), and as a welcome rest at the end of a tough yoga practice.

But as I got older, and I learned more about the myth of meditation, I began to wonder – am I doing it wrong??

Aren’t I supposed to like, levitate, or something??

Suddenly I had performance anxiety about something that was supposed to reduce my anxiety. Kinda counter productive, right?

Now many years later, I’ve made peace with my meditation practice – learning how to reap the benefits in real life (one with young kids and the inevitable distractions that entails!)

Here’s some ways to enjoy the benefits of meditation, without a formal meditation practice.

1) Prayer as Meditation

Prayer and mediation are closely intertwined and can meet the same needs.

Practicing gratitude, asking for forgiveness, praying for others, connecting to something bigger than yourself . . . It’s allll good.

2) Get Outside : Nature Meditation

Shinrin-yoku or Forest Bathing is the Japanese practice of going into nature not to exercise or hike or jog –  but just to immerse ourselves in the experience of being in nature.

I’m blessed to live in a part of the world where I can stand in the presence of centuries-old trees, but also have my own little woods right here on the farm. But even just sitting in a shady spot under a tree in a city park can help soothe your soul. When we lived in town, I sought out tiny slivers of green space every coffee break, and even a few minutes of fresh air and sunshine and green revived my cubical-crushed spirit.

Getting outside and into someplace green and fresh – no phone, no music, maybe just your dog and your thoughts – is one of my favourite ways to meditate without meditating.

If you want a guide or inspiration on your journey into nature as prayer / meditation, look no further than poet Mary Oliver. Her book Devotions is a regular companion of mine on my Forest Bathing excursions.

3) Work With Your Hands

Repetitive, physical action can be so soothing.

Whether you’re knitting, kneading bread, chopping wood, pulling weeds or washing dishes, working with your hands is a wonderful way to quiet your mind.

The trick is to simply BE in your body. Just focus on the task at hand and feel your mind begin to quiet. Don’t judge the thoughts as they come. Just notice them and let them go. Let you mind wander.

Whenever I have a tricky problem or tough decision that’s bothering me, I find a task like this. There is nothing like a morning pulling weeds to untangle a knot of indecision or worry.

4) Get Physical : Meditate While Kicking Ass

Physically demanding exercise that requires all your focus and concentration is a great way to enjoy non-traditional meditation. Martial arts, boxing, weight lifting, yoga are all great options.

There’s no room for worry or “monkey mind” scattered thoughts when someone else is trying to punch you in the face, or you’re attempting your first headstand or a new personal best on your deadlift. You have to concentrate completely, be fully present in the moment and focused on the task at hand. That crowds out all the noise in the most satisfying way.

Concentration and focused attention are SUPER rare. Any activity that works that muscle and leaves you sweaty and exhausted will fit the bill.

5) Just BE

You don’t need a meditation room complete with incense and a meditation pillow and tiny bowls that sing at the perfect positive vibration. (If you’ve got all those things, that’s ok, too.)

All I’m sayin’ is all you need is a few minutes someplace quiet.

My favourite morning meditation involves a coffee and birdsong on my front stoop at sunrise.

It really can be as simple as that.

Do you meditate? Love it or hate it? Share your favourite meditation practices in the comments below.