Meditation Without Meditating: How Jiujitsu Became One Patient’s Mindfulness Practice

When most people think of meditation, they picture sitting cross-legged in silence, eyes closed, focusing on the breath. But what if the idea of sitting still makes you squirm? What if quieting your mind feels impossible?

That’s exactly the case for one of our patients. He’ll tell you flat out: “I hate meditating.” And yet, every morning he steps onto the mat for jiujitsu practice — and without realizing it, he’s experiencing many of the same benefits as traditional meditation.

The Essence of Meditation Isn’t the Posture — It’s the Presence

Meditation isn’t about sitting a certain way or chanting a mantra. At its core, meditation is about training your brain and body to focus on the present moment.

When you meditate, you:

• Redirect your attention from distractions back to the here and now.

• Regulate your nervous system, shifting from “fight or flight” to “rest and digest.”

• Build resilience to stress, improving focus, mood, and even physical health.

Jiujitsu as a Moving Meditation

Here’s where jiujitsu comes in. Jiujitsu demands complete presence: you can’t think about yesterday’s emails or tomorrow’s errands when someone is trying to sweep you off the mat.

During practice, your mind and body sync up. You’re fully engaged with:

• Breath control to conserve energy.

• Body awareness to anticipate and respond to your opponent.

• Focused attention so you don’t miss subtle shifts in movement.

In that state, your brain enters what’s called a flow state — deeply focused, free of distraction, and very similar to the mindfulness cultivated in meditation.

Does It Replace Meditation?

Research shows that traditional meditation practices (like mindfulness sitting or breathwork) offer unique benefits — including measurable changes in brain structure, reduced inflammation, and enhanced emotional regulation. Jiujitsu may not replicate those effects in the exact same way, but it offers a powerful alternative path to presence, stress relief, and mental clarity.

The bottom line: meditation is about presence, not posture. For some people, sitting still works. For others, jiujitsu, yoga, running, or even gardening can bring them into that same mindful state.

Your Mindfulness, Your Way

At Infinite Health Integrative Medicine Center, we encourage our patients to explore what works best for them. If sitting meditation isn’t your thing, that’s okay. What matters is finding a consistent practice that grounds you, trains your focus, and supports your mental and physical health.

Because at the end of the day, it’s not about how you meditate — it’s about learning to quiet the noise and connect more deeply with yourself.