Stillness Isn’t Always the Answer: A State Specific Guide to Mindfulness
MINDFULNESS LOOKS DIFFERENT DEPENDING ON YOUR STATE — HERE’S HOW TO PRACTICE IT WITHOUT FORCING STILLNESS
Mindfulness is often equated with stillness — quiet meditation, sitting in silence, clearing the mind. But for many nervous system states, especially when dysregulated, traditional mindfulness techniques can feel inaccessible or even dysregulating.
This is a state specific guide to mindful presence — one that meets your system where it is, not where you think it “should” be.
WHY MINDFULNESS MUST BE STATE AWARE
When your nervous system is in a regulated place, mindfulness may feel natural and grounding. But when you’re activated, depleted or in overload, forcing stillness can create more stress.
- In Regulation, stillness often feels easeful and expansive
- In Activation, the system may need movement before it can settle
- In Depletion, there may be disconnection or emotional numbness
- In Overload, the system can feel frozen and unresponsive to internal cues
True mindfulness isn’t about performance — it’s about presence. And presence looks different in every state.
STATE SPECIFIC MINDFULNESS PRACTICES
In Regulation — Deepen Presence With Simplicity
You have access to your body and breath — this is an ideal time to reinforce mindful awareness.
- Supportive cues: Body scans, nature walks, soft focus meditation
- Micro practice: Light a candle and simply observe the flame for one minute
- Helpful phrase: “I am here. I am safe. I am with myself.”
In Activation — Choose Movement-Based Mindfulness
Your system may be flooded with energy. Stillness can feel unsafe or inaccessible.
- Supportive cues: Walking meditation, intuitive movement, tapping
- Micro practice: Inhale through the nose as you raise your arms, exhale through the mouth as you lower them
- Helpful phrase: “I can move and still be present.”
In Depletion — Reawaken Gently Through the Senses
Mindfulness in Depletion is about subtlety — soft awareness, not focus or intensity.
- Supportive cues: Sensory orientation, soft textures, warm temperature
- Micro practice: Hold a warm mug and track sensation without judgment
- Helpful phrase: “I can be with what I feel, even if it’s quiet.”
In Overload — Offer Containment, Not Expansion
Your system may feel frozen or scattered. Spacious practices can feel overwhelming.
- Supportive cues: Weighted objects, enclosed spaces, minimal input
- Micro practice: Sit with a weighted item in your lap and hum gently to feel internal vibration
- Helpful phrase: “I am allowed to return slowly.”
EXPANDING THE DEFINITION OF MINDFULNESS
Mindfulness can look like:
- Rocking side to side
- Naming colors in your environment
- Feeling your feet on the ground
- Noticing the temperature on your skin
- Humming or tapping to rhythm
Mindfulness is not about doing nothing — it’s about doing one thing, with awareness.
YOU DON’T HAVE TO BE STILL TO BE PRESENT
When your nervous system is dysregulated, forcing stillness may feel like pressure, not peace. The most mindful thing you can do is ask, “What does my system need in this moment to feel safe?”
Presence doesn’t require silence. It requires kindness.
You can regulate through movement, sensation, sound or slowness — as long as it’s done with awareness.
Where to Start
The statechanged Method Workbook includes nervous system-aligned mindfulness practices for every state — whether you're energized, exhausted or somewhere in between.
Take the Free Nervous System Assessment Quiz to help determine your current state and choose the most accessible mindfulness approach.
Explore our Digital Downloads for movement meditations, breathwork, and gentle audio tools that support mindful awareness across all states.