If you’ve tried meditation before or, like most of us, keep meaning to but never quite get around to it, there’s good news. Studies show that you don’t need to be an expert meditator or even stop moving to see the benefits of meditation, like increased creativity and improved mental health. You also don’t need to concentrate deeply, which is great news for anyone who struggles to focus. In fact, you may already be practicing a form of meditating and not realize it. Read on to discover how:

Open Monitoring Meditation

Ever gotten a great idea in the shower? Showering is one of many mindless activities we do regularly. We don’t have to focus to perform the task correctly. Instead, we let our attention wander in a state of easy, open awareness, a technique known as Open Monitoring Meditation or OM. Ironically, when we release our focus, our brains form fresh connections. 

Take the next step: You don’t have to run up your water bill for inspiration to strike. Take a walk without your phone. Use OM while mowing the lawn. Many creative practices also mimic OM, like free writing and sketching. Take your practice deeper by engaging in a kind of intuitive listening. Observe and record your thoughts, emotions, images, surroundings, and ideas without judgment. Similar techniques have been used by artists from daVinci to Frida Kahlo.

Movement Meditation

Walking meditation has been used since the days of Aristotle, and scientists have long known that exercise is good for the brain. Now studies show that walking also increases creative output by as much as sixty percent. Authors J.K. Rowling and L.M. Montgomery credit walking with curing writer’s block.

The next step: Any body movement done with mindful intention can become a meditation. Traditional movement practices include walking, qigong, tai chi, and yoga, but even running or kayaking work. Or just walk the dog. Take a mindful approach to activities you already enjoy, noting your surroundings, breath, and bodily sensations. Allow yourself to be drawn fully into the moment.

Yoga Nidra

Insomnia is a common complaint of artists from Beyonce to Collette, which is unfortunate since sleep has been shown to foster creativity. This may be why, ironically, so many of our best ideas occur in the middle of the night. Salvador Dali, John Lennon, and E.B. White all grew inspiration from their dreams.

The next step: If you struggle with getting your seven hours or more of sleep each night, take heart. Studies show that even napping or dozing can help improve your overall well being and creativity. Unable to fall asleep in the middle of the day? Yoga Nidra, or yogic sleep, is a guided meditation that leads participants into a state between sleeping and wakefulness, known for sparking creative insight and improving sleep.

Kriative Sangha

Looking for support in starting a meditation practice that can also boost your creativity? Join us the third Sunday of each month at 6pm for the Kriative Sangha, a free, virtual support group. We talk about a topic relating to creativity and yoga and practice a form of open monitoring meditation together. The next meeting is April 16, 2023. Sign up now!