You’re Probably Meditating Already—Here’s How to Know
When we hear the word meditation, many of us picture someone sitting cross-legged on a cushion, eyes closed, still and silent for long stretches of time. It’s a beautiful image, but it’s not the only way to meditate.
One client once told me, “I can’t sit still, so I thought I couldn’t meditate.” That sentence stuck with me. Because for so many people, the idea of meditation feels unreachable–like it requires perfect stillness, or a completely quiet mind. The truth is, you can enter a state of meditation at any moment, right where you are.
What is meditation, really?
At its core, meditation is simply this: being here, with your experience, without judgment.
It’s a practice of awareness of gently noticing your thoughts, sensations, or surroundings. It’s not about stopping your thoughts. It’s about relating to them differently. And it doesn’t require stillness. It only asks for your attention.
You might wonder, isn’t that mindfulness?
Mindfulness is the state of being aware and present in the moment. Meditation is one of the many ways we practice getting there. You can think of mindfulness as a mental muscle, and meditation is the practice that strengthens it. Just like lifting weights builds strength, regular moments of focused attention build your capacity to stay present–even when life gets noisy.
Here are five forms of meditation you might already be doing, or can begin today.
Movement Meditation
Meditation can move. In fact, for some of us, movement makes it easier to focus. Walking down the street, flowing through yoga, or even slow dancing in your living room—all can become moving meditations when done with presence. Let your breath guide you. Feel your feet meet the ground. Notice the rhythm of your body.
Creative Flow
When your hands are busy and your mind softens into flow, that’s meditation too. Painting, writing, tending to your garden—these acts of creation invite you to drop into the now. You don’t need to be “good” at them. Just bring your full attention. Let your creativity be the anchor that keeps you grounded.
Chores as Practice
Folding laundry. Washing dishes. Wiping down the counter. These everyday tasks can become moments of peace when you approach them with intention and care. Notice the feel of the fabric, the temperature of the water, the quiet rhythm of repetition. Let each action bring you back to your body and to the now.
Sound Meditation
Close your eyes and just listen. To a favorite song. The birds outside. A gentle guided meditation. Let the sounds wash over you without trying to name or analyze them. Allow your attention to rest in the listening itself—like a leaf floating on a stream of sound.
Guided Visualization
If stillness feels more accessible with support, try guided imagery. Whether it’s imagining a safe place, walking through a forest, or meeting your future self, visualization meditations can help you reconnect with calm, hope, and your inner world. Many people find these practices healing, especially when feeling overwhelmed.
Invitation to Come Back to Yourself
Meditation doesn’t always look like stillness. Sometimes, it looks like picking up a pen and gently checking in. Here’s a taste of what a mindful pause can look like from The Self-Reflection Journal.
You don't need long answers, but just a few honest words. The goal is to notice and tend to yourself with care and curiosity.
Our journal is here to remind you, day by day, to return to yourself. To pay attention to your own inner weather. To appreciate the small, meaningful details you might otherwise overlook.
This too is a meditative practice.
Guided Well-being Tools from The Self Hug
You are invited to begin this well-being journey, and we’re here to walk with you. Our guided journals are designed to meet you in the everyday–with structure, intention, and just enough space to grow.
The Goal Planner – visualize your dreams, build consistency, and work smartly toward your goals.
The Self-Discovery Journal – explore your habits and turn them into intentional routines
The Self-Reflection Journal – boost self-awareness, navigate your thoughts, and rewire your mindset
Each one supports your presence–whether you're mapping out a goal or pausing to reflect.
Start where you are. There's no wrong way to come back to yourself.
About Our Author
Yanitrasari Widyastuti is a mental health therapist and wellness consultant with a background in psychology and counselling, dedicated to empowering others on their journey to well-being. She believes in the power of empathy to inspire self-discovery and growth. Based in Jakarta, Indonesia, she begins her day with a morning walk to her favorite spot for coffee, embracing small rituals that ground her in the present.
