How to Meditate and Achieve Mindfulness When Swimming?

If you're one of the many Americans that loves the water — on the local lazy river, a quiet lake or out in the ocean, then you're halfway there to mindfulness. Every session of swimming is not only a workout, but also a journey to inner peace and clarity. Now, here is how to make your swimming sessions as meditative as possible, shoring up not just your body but your mind too.

Meditation dates back to 1500 BC, and it is no surprise that some of our oldest forms of spiritual and relaxation practices, found their way through ancient traditions like Hinduism, Buddhism, and Taoism. Most of these campaigns had an open honest spiritual basis and were mostly for the benefit of development and self-discovery. Since then, meditation has transformed and traveled around the world, where it now appears in the daily wellness regimens of many Americans.

A study by the CDC's National Center for Health Statistics (NCHS) found a large increase in the incidence of meditation, yoga, guided imagery, and progressive relaxation among US adults. From 2012 to 2017, the use of meditation increased more than threefold, from 4.1% to 14.2% of US adults. In 2022, approximately 1 in 5 (60.53 million) American adults used meditation, and 1 in 6 (55.78 million) used yoga. Guided imagery/progressive relaxation was less popular, used by around 1 in 15 (22.22 million) . This increase in the number of meditators is due to an awareness about the benefits of meditation in stress relief and well being.

I have been searching for moments of peace in my busy life, and swimming meditation is my secret weapon. Instead of barreling through my laps and treating the swim as a physical workout, I take my time and engage in mindfulness. I have shared all these with some of my best friends in this journey, which has been really enriching ahead on a road journey, so have my details of this journey with some of my best friends. This is how we do it, and maybe you will try it too!

Before even stick one toe in the water, we hang out by the pool for a few moments to set our intentions. Each of us shares what we want to work on during the swim — to release stress, to listen to our breath, or just to experience what it is like to be in the water. For example, my friend Sarah always tries to set the intention of wanting to feel just a little bit more grounded, and Tom focuses on clearing his mind after a hard day of work. We discover that sharing what we plan to do keeps us from going off track and keeps us accountable.

The class starts with a cat stretch on the pool deck. During the stretches, we pay attention to our breathing, inhaling and exhaling slowly and purposefully. The tension in my muscles begins to release and I attempt to impart the same awareness unto my body as when I am meditating on land. Alex, one of my friends, always brings us into a speedy breathing exercise to get us in the mood.

We take the time to notice the feel of the water on our skin when we enter the pool. We bask in that coolness for a moment and take a few more deep breaths. We tell ourselves to be in the moment and paddle away. Occasionally we go so far as to hold hands for just a few seconds to wish each other silent good luck before we embark on our runs.

As we start swimming, we focus on the rhythm of our strokes. We try to make each movement deliberate and smooth, feeling the water supporting us with each stroke. We concentrate on the sensation of our arms cutting through the water and the gentle push of our legs. It's like a dance, and we're fully present in each movement. My friend Jamie often counts her strokes, which helps her stay focused and in the moment.

When we begin to swim, we concentrate on the flow of our strokes. Each movement intentional, natural, feeling the water buoying us along. We focus on the feeling of the arms pulling through the water and the nice pull of the legs. It's a bit of a dance, and we're right there with our step. Jamie will often count her strokes, and it keeps her focused and present.

As you swim, sometimes you might lose your thoughts. We could begin wondering about work, or what we need to do today. As these thoughts arise, we simply acknowledge but then return our awareness back to the breath, the feel of moving through the water. We give ourselves the reminder that this time is ours to be here, where we are, nowhere else. So my friend Laura has an awesome way of doing this—she imagines her thoughts as bubbles that float up and pop releasing all the tension or distraction.

After we've finished our laps, we take a few minutes to cool down. Like lying back and gazing at the clouds with breath slowly returning to its normal rhythm. After our swim, we reflect on the times we were present. And we notice if our mind wanders and remember that this is fine, too—this is part of it.

Swimming meditation does not require you to be a pro. This practice is beneficial for both casual swimmers and competitive athletes. You can try this for just a couple laps at first, then incrementally build on your meditation level as you feel more secure.

Being in the water is not about faster or extended distance swimming, you must remember that. So, next time you find yourself in the water, inhale deeply, be present, and allow the water to guide you into a state of mindful, oneness and tranquility. Have fun in the pool and most of all, have fun sinking into meditation!

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