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Balanced Living, Plant Based, Year-Round Health

How To Meditate Without Sitting Still

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by St. Francis

“So, I say stop trying to put meditation into your life. Instead, put your life into meditation.” says Dr. Briana Lutz, a Vancouver naturopathic doctor who has also trained as a yoga teacher. 

You know that meditation is a smart and healthy thing to do: it helps you manage stress, handle anxiety, sleep more deeply. You fully appreciate the importance of the mind-body connection and being present in your day-to-day-life. You really, sincerely intend to do it. But oh, finding the time for the sitting still part of meditation is so hard for many people. “So, I say stop trying to put meditation into your life. Instead, put your life into meditation.” says Dr. Briana Lutz, a Vancouver naturopathic doctor who has also trained as a yoga teacher. In other words, you can meditate while you’re on the move.

Here’s how:

“Start by asking yourself, ‘what do I do now that gives me a sense of focus, clarity and calm?’” says Dr. Briana. It could be a sport like running or swimming, it could be a hobby like knitting or it could be a task like chopping vegetables. The key is likely the repetition, she says. “People can soften into a more meditative state when there’s rhythm.”

Focus on the sensation of your grip on the handlebar, the cadence of your footsteps as you run, the wind on your face. Mindfulness tends to follow.

If you love to go for walks, think about what you’re experiencing during the walk itself, rather than a mental to-do list. Try to head for water, whether it’s a pond or the ocean, to watch the waves at some point during the walk. Look at our blog A Walk In The Woods for more info. 

“Meditation helps you build a calm state of mind and find stability. Once you practice, you can adopt that calmness into your everyday life,” says Dr. Briana. “Everything is meditation if you treat it that way.”

Have questions? Just visit our Great Questions Answered page to learn more or to submit a question.

St. Francis Heb Farm picture of man looking out on mountains

Q: Can I listen to music?

A: Maybe. The rhythm of music can help you quiet your mind, but lyrics can be distracting to some. See what works best for you.

says Dr. Briana.



Eleuthero (Siberian Ginseng)
Schisandra berries


A plant that is native to the dry areas of India, the Middle East, and northern Africa, ashwagandha (Withania somnifera) belongs to the Solanaceae or nightshade family.

Eleuthero (Siberian Ginseng)

Eleuthero root has been used in Traditional Chinese Medicine for thousands of years. A woody shrub that hails from the forests of northeastern Asia, eleuthero is  an adaptogen used to increase stamina, as a tonic, and to boost overall health.

Schisandra berries

The bright red berries of this woody climbing vine that grows in the forested regions of northeastern China, as well as Russia. Schisandra berries have a long history of use in Traditional Chinese Medicine. Use it as an adaptogen and tonic to promote endurance, lower stress, and boost your immune system.

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Author: St. Francis


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