Listen to the podcast:

Or, read the blog:
Generally, you’re asked to sit very still in meditation, but if this is impossible for you, don’t be concerned. Restless people can mediate, too!
Why are meditators told to sit still? After all, mediation is just mindfulness practice and it’s possible to be mindful of anything, including movement. Well, meditation typically involves creating a relatively distraction-free environment so you can learn to focus your attention on a meditation object, typically the breath. Movement, in this practice, is a form of distraction. In the end, though, the mindfulness learned in meditation is supposed to be taken out into the real world where distractions abound. 
So, what’s a fidgetter to do? There are four practices that might work for you.
1. Do moving meditation, instead
Replace sitting meditation with walking meditation, yoga, tai chi, or qigong. You can do this on days when you feel restless, or you can opt for moving meditation every time. Learn more about walking meditation in episode 25. And, if you’re doing yoga or tai chi, find a teacher who understands the meditative aspects of these practices and doesn’t treat them as just a form of exercise. Qigong is inherently meditative.

Peaceful Moment of the Week: Peacock at the Calgary Zoo, Alberta
 
2. Move first, then sit
Start your sitting session with a little movement to help you release energy so you can settle down. Begin with a few minutes of walking meditation or a few yoga poses before sitting, or sit, and while seated try one or more of these movements:

sway side to side for a minute or two
keep your butt and hips steady, circle your torso (like a spoon stirring a pot)
shake your hands vigorously

As you’re moving, put your full attention on the body sensations of moving. Then try sitting still for awhile, putting your attention on your breath. At any point, if you feel very restless, you can move your attention back to your body and move for a minute or two, repeating the cycle as often as necessary. Yes, you can even get up to walk a bit before sitting again.
3. Make fidgetiness the object of meditation
In this practice, instead of focusing your attention on the breath, focus on the small movements of the body. You’re simply doing sitting meditation using a different mediation object than is standard. It can be helpful to start  with a mini body scan, or by bringing your attention to all the places where your body is being supported by the chair, cushion, or floor. Then let your attention broaden to focus on the whole body sitting. 
Breathe slowly and gently, and allow yourself to follow the movements of your body. Put your attention on movement wherever you notice it, and follow it without judging it. Simply notice the raw sensations of movement. You might notice sensations in your muscles, joints, or tendons, or you might notice how your body touches other body parts or your clothing or chair, or you might notice sensations of temperature change on your body as you move. 
Allow your body to move however it wants. If the movement changes, just follow the changes. As with breath meditation, if you notice thoughts or other distractions, let go of them and bring your attention gently back to the sensations of moving. 
Should your body ever become still, you can continue to focus on sensations that arise in the still body, or you can focus your attention on the sensations of b...