I Can't Meditate, So I'll Dance Instead.

Meditation is often described as a still, silent state. One where your thoughts drift away and you’re left in peaceful awareness, fully centered and aligned.

But you may often find that this kind of transcendence doesn’t always come easy, especially in the middle of a busy, modern life. For many of us, sometimes sitting still in silence feels more stressful than serene. And that’s okay.

The beauty of yoga is that it meets you where you are. While meditation is a valuable practice and remains an important goal, it’s not the only path to presence. In fact, there are so many ways to find stillness within movement, or clarity without silence.

If you’ve ever felt like you “can’t meditate,” here are a few ways to tune in, even when your mind doesn’t want to sit still.

1. Create a Grounding Environment

Sometimes presence is just about setting the stage. Light a candle, clear your space, or bring in elements that make you feel calm and supported.

Scent, light, and space all play a role in helping you drop into your practice. Maybe it’s a photo that inspires you or a room that feels like your own sanctuary. You don’t need a studio or a silent retreat. You just need a space that helps you feel safe enough to show up fully.

2. Start with an Intention or Mantra

If your mind has a hard time going blank, give it something good to focus on. Begin your practice with an intention—something you want to feel, embody, or carry with you.

It can be a simple affirmation like “I am grounded” or a personal mantra that aligns with your breath. For example: Inhale: I am. Exhale: loved.

If self-affirmations don’t resonate with you, one of my favorite ways to center my thoughts is to focus on something that I’m grateful for. Whatever speaks to you, find a mental anchor you can return to anytime your thoughts wander.

It’s not about forcing stillness; it’s about gently guiding your focus back to something that uplifts you.

3. Breathe with Awareness

Your breath is one of the most powerful tools you have. It’s always there, always in motion, and always available to bring you back to the present moment.

If your thoughts feel noisy, shift your attention to the rhythm of your breathing. You can try counting each inhale and exhale, or simply observe how the breath moves through your body.

Consciously breathing reminds your nervous system that you’re safe, and it helps you stay connected, even when your mind is spinning.

4. Tune Into the Music

Here’s where the dance comes in.

For me, music is often more meditative than silence. The right playlist can lift me out of my head and into my body. It gives me something to move with, something to feel.

In yoga, music can soften the edges of a tough practice or help you flow through discomfort with more ease.

Whether you’re in a group class or rolling out your mat at home, try letting the music guide you. Let it shape your movement, your breath, your pace.

Presence isn’t about perfection; it’s about connection. And music helps you connect.

In the End, Presence is Personal.

Meditation isn’t one-size-fits-all. Your version of mindfulness might look different from someone else’s, and that’s part of the magic.

If stillness doesn’t work for you today, try breath. If silence feels suffocating, try music. If your thoughts won’t stop spinning, anchor them to something kind and intentional. The goal isn’t to empty yourself, but to fill yourself with something that helps you feel alive.

Presence is available to you, even in the mess. Even in movement. Even when you think you “can’t meditate.”

So keep at it. You’re doing great. And always remember to give yourself grace for exactly where you’re at.

What are some ways you bring mindfulness to your practice? I would love to hear from you in the comments!

Coming Soon on the Blog:

Behind-the-scenes of yoga teacher training
Real-talk on mindset, healing, and wellness
Playlists + feel-good flows
Tips for building a personal practice
Stories from the heart 💛

I Can’t Meditate, So I’ll Dance Instead.