Forgetting what I think I know about meditation.

A much-needed reminder as I pause, reset, and reflect.

Last week, I wrote about how the month of Elul can serve as a reminder to pause, reset, and reflect on what we're consuming, from the food we eat to the content we take in. That reflection brought up something I've been missing lately: the grounding practice of meditation.

I've been feeling scattered, and I know that the best way for me to get back on track is to lean into the practices that have helped me feel centered in the past. Like many things, meditation can feel intimidating. You might picture someone sitting perfectly still, cross-legged, and silent. As a certified yoga instructor, a big part of my decision to get certified was to deepen my own practice. During that process, I learned to see it as something much more expansive. It's not about achieving some perfect state of stillness; it's about intentionally creating moments to disconnect from distractions. For me, these moments allow me to feel grounded and set the tone for the day.

As I work to re-introduce meditation into my routine, I'm reflecting on the various ways I've practiced it. If you're also looking to start or get back into a meditation practice, maybe some of these ideas will resonate with you, too.

The Mindful Pause

You don't need to dedicate an hour to meditation. Some of my most powerful moments of reflection have been short and simple. I like to think of these as mindful pauses, small shifts in my daily routine that create space for my mind and body to connect.

Mindful Walking: This is a practice I learned at a monastery during my yoga teacher training. The idea is to walk without a destination in mind, paying full attention to your surroundings. Take in the sights, sounds, and smells around you. I find this simple practice helps me get out of my head and become more present in the moment. This looks like anything from walks around the neighborhood to forest bathing.

A Slow Morning Ritual: We all have a morning routine, but how often do we rush through it just to get to the "real" part of our day? I’ve found that by isolating one small part of my morning, like making a cup of tea, and giving it my full, undivided attention, I can completely transform my day. Taking a few extra minutes to be present with a task before diving into my phone or emails helps me feel more intentional. This looks like anything from an un-distracted cup of tea (or coffee) indoors or even in the backyard to a slow, nourishing skin-care routine.

Five-Minute Reset: Do you have a small lull in your day, maybe between meetings or while waiting for a bus? Instead of filling that time by scrolling on your phone, try putting it down and just being. Observe your surroundings, check in with how you're feeling, look out a window, and take a few deep breaths. That small pause can make a huge difference.

Meditation in Motion

Meditation doesn’t always have to be about stillness. For me, some of the most effective practices have involved movement, sound, and a little bit of playful release.

Dynamic Dancing: Our bodies feel good when they move, and sometimes the best way to release tension is to just let go. A practice I love is putting on my favorite upbeat song and dancing like no one's watching. Seriously! When you give yourself the freedom to move without inhibition or self-consciousness, it's incredibly liberating. My friend Shandra introduced me to this one, and although I’ll admit it felt a little strange the first time, it quickly became a favorite.

Loud Chanting & Singing: Sound has a profound influence on our mood. Inspired by the powerful experience of group chanting, I've found a similar feeling of release by putting on a favorite song and singing it at the top of my lungs. This works with or without headphones, and I personally love to do this in the car. Feeling the vibration of your own voice can be a freeing and powerful experience. Alternatively, you can pick a word or affirmation and repeat it quietly to yourself or out loud, focusing your mind on its meaning.

The point, ultimately, is that meditation is a deeply personal practice. There's no one "right" way to do it. The best practice is the one that resonates with you and helps you feel more grounded. Sometimes one method will work for a while, and then you’ll need to experiment with something new. The key is to stay open and curious about what your mind and body need.

I’m always open to adding new things to try to my toolkit, especially when I’m feeling stuck. So don’t be shy and please share, what has worked for you?