Unconventional Ways to Meditate

Hello Fathers,

When most people hear the word meditation, they imagine sitting cross-legged in silence trying not to think. That’s one way—but it’s far from the only way.

At its core, meditation is simply single-minded focus that creates space, clarity, and flow.

If sitting still isn’t your style, here are three alternative forms of meditation I’ve been using that may work better for you:

1. The “Jocko Willink” Meditation

Meditation through training.
Do it early (Jocko style) or whenever you get a free window. The goal is to silence distractions and push your body with focused effort. The repetition of lifting, running, or training creates a natural flow state where clarity often emerges.

Pro tip: Don’t bring your phone. Write your workout on paper or a whiteboard the night before so the only thing you have to focus on is being fully present.

2. The “Scandi” Meditation

Meditation through heat and stillness.
Step into a sauna with intention. Without noise, screens, or distraction, the heat becomes a mental clearing space. The endurance itself forces presence, turning a simple sweat session into a mindful reset.

20 minutes is perfect—long enough for your mind to settle, short enough to stay focused.

3. The “Woodsman” Meditation

Meditation through repetitive hands-on work.
Chopping wood, sanding a surface, gardening—anything with rhythm and physical engagement. These activities occupy the body just enough to quiet the mind, creating the same meditative state as sitting still… only in motion.

Actionable Takeaway

Redefine meditation.
If sitting quietly doesn’t resonate, choose a physical or repetitive activity this week—training, sauna, or a simple hands-on task—and approach it with single-task focus.

Leave your phone behind.
Remove stimulation.
Give your attention to the task at hand.

Notice the clarity that follows.