Meditation in motion
Meditation in motion: how to Practice Mindfulness Without Sitting Still.
You don’t need a cushion, complete silence, or a whole hour to meditate. Walking, gardening, brushing your teeth, or playing with your children can become gateways to mindfulness.
In this article, you’ll learn how to transform your steps, movements, everyday activities, and senses into moments of grounding and calm—where every second truly counts.
As a bonus, you’ll also get practical examples you can use at work or with children.
Mindful Walking
How to practice mindful walking: Walk slowly, paying attention to the movement of your feet and legs, the sensations in your body, and the thoughts passing through your mind. If your attention drifts, gently bring it back to the step, the movement you’re taking right now.
Ideally, do this barefoot in nature, but it can also be done in shoes or indoors. Take your time—let each step become an adventure.
Work break tip:
After returning from the restroom, a coffee break, or another short pause, slow your pace in the hallway. Focus on the unfolding of each step.
With children:
Turn it into a “slowest wins” game for younger kids. Whoever arrives last is the winner—just keep the body in constant motion without stopping.
Mindful Movement
How to practice mindful movement: Pay attention to the movement you’re doing, the transitions between movements, the breath accompanying them, and the sensations in your body.
Any physical activity—yoga, Tai Chi, Qi Gong, dance, or even more energetic sports—can become a moving meditation when you focus on the present moment and your body’s movement. Do this without judgment and without aiming for a result.
Work break tip:
Bring your full attention to a task requiring little mental effort, such as copying notes, folding papers, or organizing a workspace. Focus on the here and now, through the movement itself.
With children:
Link breath to movement. Create a slow choreography to calming music, or ask them to invent their own mindful movement sequence and share it.
Mindful Everyday Activities
How to practice mindfulness in daily routines: Whether washing dishes, brushing your teeth, or putting on pyjamas, concentrate on the movement you’re doing, what parts of your body are engaged, and the sensations you feel. Bring your attention back, again and again, to the present moment.
Observe without judgment and without trying to change anything.
Examples: Gardening, dishwashing, brushing teeth (try for 2–3 minutes daily for a week).
Work break tip:
See previous section on mindful movement.
With children:
Turn part of the bedtime routine into an observation game without judgment. Share what you noticed or felt, speaking kindly and without evaluating.
Sensory Grounding
This is a great exercise for mental overload or stress. There are many versions, but the goal is to focus attention on your senses.
How to practice the 5-4-3-2-1 sensory method: Observe around with one of your sense and name (proceed then slowly to the next sense)
5 things you can see
4 sounds you can hear
3 textures you can touch
2 scents you can smell
1 thing you can taste or savor
Work break tip:
Try this shorter version: name 3 things you can see, 2 sounds you can hear, and 1 physical sensation (feet on the floor, hands on the desk, etc.).
With children:
For younger kids, ask them to name 3 things of the same color (blue, for example), then 3 objects of the same shape (round), and finally 1 thing with a texture (soft, rough, etc.). For toddlers, make it playful: “Touch something blue,” and so on.
Meditation Is not about Stillness but being there right now
Meditation and mindfulness aren’t limited to closing your eyes and sitting down. They can be experienced in every step, every gesture, every sensation. Each moment is a chance to be fully present—without judgment.
Start small: choose one of these practices and try it today, even for just a few minutes. You’ll discover that meditation isn’t as inaccessible as it seems—it’s already there, in the movement you’re making right now.
