Guerilla Meditation

Table of Contents

Exploring Guerilla Meditation: What It Is and How to Do It?

Guerilla meditation is a pretty unique and unconventional way to practise mindfulness and relaxation. What makes it one-of-a-kind is that you do it in public spaces, often without permission or approval. Even though it’s not all that accepted, Guerilla meditation has become more popular in recent times as a method to deal with stress, anxiety, and other mental health problems. This article will help you learn some fascinating info about Guerilla meditation so you can decide if you want to add it to your daily routine or if you want to explore a more accessible approach to self-care. So, let’s check out how this practice can improve your well-being and mindfulness in the modern world.

What is Guerilla Meditation?

Guerilla Meditation is a concept that involves the practice of meditation anywhere and anytime, outside of traditional settings like a yoga studio or meditation centre. The term “Guerilla” is used because it involves taking meditation outside of its expected context and into unexpected or unconventional places. But why do Guerilla meditation afterall? Well, the goal of Guerilla Meditation is to make meditation accessible to everyone, regardless of their location or circumstances. This can include practising in a park, on a busy city street, or even while waiting in line. The idea is to make meditation a part of your everyday life, rather than something limited to a specific time or place. Guerilla Meditation can be a great way to reduce stress and anxiety, increase focus, and promote overall well-being.

Benefits of Guerilla meditation

  1. Improved focus: Guerilla meditation helps improve focus and attention, making it easier to concentrate on tasks and achieve goals.
  2. Reduced stress levels: Taking a few minutes to meditate throughout the day can help reduce stress levels and increase feelings of calmness and relaxation.
  3. Increased self-awareness: Guerilla meditation can also help increase self-awareness, allowing individuals to better understand and manage their thoughts and emotions.
  4. Better sleep: Practising Guerilla meditation before bed can help improve sleep quality by promoting relaxation and reducing racing thoughts.
  5. Increased creativity: Taking regular meditation breaks can help boost creativity and innovation by allowing the mind to rest and reset.

Revamp Your Mind in Just Five Minutes with Guerilla Meditation

  1. Throughout your day, take a moment to become mindful of your breath. It could be during a break from meetings or phone calls when you start to feel overwhelmed with tasks and tight deadlines, or perhaps when you’re finding it difficult to concentrate and feel anxious.
  2. Now, take a seat and place your feet firmly on the floor. Notice how the balls of your feet connect to your legs, bottom, midsection, back, neck, shoulders, head, and arms.
  3. Take a moment to pay attention to what your body is feeling, and focus on the sensations within.
  4. Take a moment to observe your breathing. Notice how deeply and slowly you are breathing. Pay attention to the different parts of your lungs that you’re using when you inhale and exhale. Take note of the rhythm of your breathing.
  5. Start by taking a deep breath and allowing it to flow into your belly and lower back. There’s no need to push yourself too hard.
  6. If breathing into your belly feels uncomfortable, you can focus on bringing your breath down to your lower chest instead.
  7. Keep your attention solely on your breathing and if you find your mind wandering, simply bring your focus back to your inhales and exhales – without judging yourself for momentarily losing your concentration.
  8. If you commit to practising daily for just 5 minutes, you’ll be amazed at its effectiveness.
  9. Taking those few deep breaths will not only lower your heart rate and calm your nervous system, but it will also spark your sense of humour and boost your strategic thinking abilities.
  10. As you continue to practise, you may even find yourself developing a morning walking meditation routine that will further enhance your capabilities.

Make Peace with Yourself in Just 20 Seconds – Guerilla Tactics for Wellbeing

  1. Your brain has this natural instinct to focus on negative experiences which are commonly known as “negativity bias”.
  2. This is a survival technique that helps your brain to store those negative experiences in your long-term memory within seconds.
  3. Additionally, your brain has distinctive neural pathways that facilitate the quick processing of negative information.
  4. Did you know that positive experiences can greatly impact your mood and outlook on life? It only takes about 10-20 seconds of concentrated attention to embedding a positive experience into your memory. However, the brain doesn’t have dedicated pathways for storing these positive experiences, so we need to put in a bit more effort to make them “stick”.
  5. Your brain has the ability to enhance its focus toward positive aspects in your life through neuroplasticity.
  6. With concentrated training of your thoughts and attention, you can reshape the physical structure of your brain.
  7. However, it’s important to note that this process requires consistent practice to attain desired results.

Guerilla Mindfulness in One Minute: A Quick Practice for Busy Times

Here’s a simple exercise to help you remember positive thoughts and experiences, while also learning how to steer your daily experiences toward greater happiness.

  1. Break your day into specific time periods

To make the practice more manageable, break your day into specific time periods, such as once every hour or three hours, or every morning, afternoon, and evening. This will provide a structure that can help you consistently incorporate this one-minute practice throughout your day.

  1. Take a moment to reflect on the previous hour

Take a moment to reflect on the previous hour, morning or evening, and identify a positive occurrence that you can appreciate, be grateful for and derive pleasure from.

  1. Let your mind wander

Let your mind wander and briefly delve into the details of the experience that brought you joy, happiness, or contentment.

  1. Recall a positive experience

Take some time to vividly recall a positive experience, with a relaxed and focused state of mind, for at least 20 seconds. By doing this, it will become ingrained in your long-term memory and have a direct impact on your current mood.

  1. Consistency is the key 

We get it, life can be busy. However, if you take the time to consistently practise the above-mentioned method, you will be amazed at how it can improve your ability to maintain peace of mind and inner well-being.

The Invisible Gorilla – A Closer Look at Your Blind Spots

Simply put, practising meditation and mindfulness has the ability to help you overcome a type of cognitive blindness and Inattentional Blindness. Extensively researched and documented, this phenomenon occurs when you fail to notice something that is right in front of you because you are too focused on something else. The form of blindness referenced here can be seen most effectively in a well-known experiment known as the Invisible Gorilla. In this particular experiment, participants are shown a video and asked to closely observe the goings-on in the footage. The scenes presented in the video include two separate teams – one wearing black and the other wearing white. So there’s this exercise happening where every team throws a ball to their teammates in white uniforms. Your mission is to keep tabs on the number of times the ball lands on their hands. But, here’s the thing, at the midpoint of the video, a gorilla will make an appearance. It will be standing there for a moment, and then it will leave on the left side of the screen. Often people become so focused on counting when viewing the video that the presence of the gorilla goes unnoticed. Despite being on the scene for ten seconds and even having its light directly shine on the observer’s eyes, the gorilla remains invisible.

The connection between mindfulness and the invisible Gorilla

When you’re wrapped up in a good story, like listening to someone’s chatter, your mind likes to keep you engaged and focusing on it. This chatty brain is always active, easily sidetracked, and never content to stay still. Yet, it’s also highly pleasurable and captivating. That’s because it bounces between happiness and sadness, relishing in fantasies of achievements and glories as well as tragedies from the past, present, and future. You know when you’re so caught up in your thoughts that you miss everything else that’s going on around you? Yeah, that’s inattentional blindness, and it’s easy to fall into. But don’t worry, it happens to everyone. It just means that sometimes we miss things that are important. So  try to be more present and aware of what’s happening around you  and in your minds, too! Keeping track of your own thinking can feel like trying to count how many passes are made in the “Invisible Gorilla” experiment – only even more challenging.

Unlock Your Mind’s Untapped Potential

The majority of your attention is occupied by the thinking mind, leaving you with limited energy to fully appreciate the calmness, spaciousness, and silence that occur in the non-thinking parts of your mind. These aspects of the mind are what you are taught to connect with through practising mindfulness and meditation, allowing yourself to experience a deeper understanding and awareness. So, think of your mind like the gorilla in that experiment. A lot of the time, you don’t notice the bigger part of your mind that’s just quietly there. It’s like they’re part of the scenery. But if you just take the time to sit and be mindful, become more aware, you can start to connect with that peaceful, quiet part of the mind, and find some stillness and calm. Without that stillness, you’re missing out on something very restorative and beneficial. In mindfulness and meditation practice, you get the chance to shift your attention from always being absorbed in your thoughts. Doing this helps you balance your focus between your thoughts and present experiences in a more efficient way. Practising this over time guides you to easily achieve a natural balance and flow.

Uncovering the Hidden Buddha

Once you’ve gotten more familiar with practising meditation and mindfulness, you’ll figure out how to pay attention more equally. So, it’s not like you’re taking every thought or belief super seriously like before. Instead, you’re getting better at recognizing that your thoughts are just temporary and not letting them affect you too much. This makes your inner dialogue easier to manage. Practising mindfulness and meditation can help you become a more balanced and approachable person. As you become more experienced, you may find yourself questioning your previous certainties and becoming less dogmatic. This can lead to greater happiness and a sense of ease in your interactions with others, who will find you more engaging and friendly. In addition, you will develop a deeper interest in others for their own sake and be able to connect with them more easily. With continued practice, you may even discover the peace, joy, wisdom, and compassion of your inner Buddha.


Where should you practise Guerilla meditation?

Guerilla meditation can be practised in nearly any location, as its focus is on finding pockets of stillness and mindfulness amidst the hustle and bustle of daily life. However, it is important to consider some factors when selecting a location. Look for a quiet, peaceful location where distractions will be minimal. Ideally, this location will allow you to immerse yourself in nature or find a quiet space where you can be alone with your thoughts. Some popular locations for Guerilla meditation include parks, empty beaches, or quiet rooms in public spaces like libraries or cafes.

How does Guerilla meditation differ from traditional meditation practices?

Meditation can give you profound mental bliss, relaxation, and a peaceful mind. If you sit in a quiet place, turning within, and paying attention to your breath or a mantra, it may have a significant positive impact on both your mental and physical health. Meditation also goes beyond just mental and physical benefits as sometimes meditation offers a feeling similar to getting high. Guerilla meditation differs from traditional meditation practices in several ways. First, it is typically practised in public spaces, rather than in a quiet, isolated area. Second, it is often shorter in duration, ranging from just a few minutes to twenty minutes. Third, Guerilla meditation is focused on mindfulness and being present in the moment, rather than achieving a certain state of mind. Finally, it is often done with eyes open, rather than closed.

What are some common misconceptions about Guerilla meditation?

Guerilla meditation is the practice of meditating in unexpected or unconventional places. Despite its increasing popularity, there are still misunderstandings surrounding this form of meditation. For instance, some people think Guerilla meditation can only be done in public places like parks or beaches. However, you can Guerilla meditate in private locations like your backyard or even in your office on a break. Moreover, some think Guerilla meditation is only for experienced meditators. The truth is that anyone can practise Guerilla meditation, regardless of their experience. All it takes is an openness to try something new and a readiness to be present at the moment. Finally, some people think Guerilla meditation requires a great deal of time and effort. It can actually be done in just a few minutes, making it an ideal solution for busy people and those who find it difficult to make time for traditional meditation practices.

Are there any risks associated with practising Guerilla meditation?

There are certain risks associated with practising Guerilla meditation, which is a form of meditation practised in public spaces, often without permission or under the guise of another activity. One of the main risks is legal repercussions, as it is often considered trespassing or disturbing the peace. Another concern is personal safety, as practising in public spaces may attract unwanted attention or harassment from others. It is important to weigh these risks against the potential benefits of Guerilla meditation and to practise safely and respectfully in public spaces, or to find alternative private spaces to practise in.

What are some tips for incorporating Guerilla meditation into your daily routine?

To help you get started, here are some tips: Whenever you find yourself with a few minutes, use them to be mindful. Whether you’re waiting in line at the store, stuck in traffic, or out for a walk, take a few moments to focus on your breath. Find a quiet corner or space that you can use to practise meditation if you have a few minutes to spare. You can use this spot for your meditations or listen to an online guided meditation on your phone if you prefer. Try to make Guerilla meditation a part of your daily routine by setting aside a few minutes each day for it. Eventually, it will become a habit that you look forward to. Remember, Guerilla meditation is all about finding moments of mindfulness even on a busy day. With a little practice, it can be an invaluable tool for calming your mind and increasing your mental clarity.

Do you need prior experience to practise Guerilla meditation?

No, prior experience is not required to practise Guerilla meditation. This type of meditation is often done in public spaces and is designed to be easy and accessible to anyone who wants to try it. The goal of Guerilla meditation is to help people become more present and mindful in their everyday lives, regardless of their level of experience with meditation. If you are interested in giving Guerilla meditation a try, there are plenty of resources available online to help you get started, including articles, videos, and guided meditations. So don’t be intimidated – anyone can practise Guerilla meditation.

What are the best locations for Guerilla Meditation in urban settings? 

For those looking for Guerilla meditation in urban settings, parks, rooftops, alleys, abandoned buildings, and public transportation are some of the best options. Parks offer fresh air, nature, and privacy, while rooftops are great for views of the cityscape. Alleys and abandoned buildings provide a secluded atmosphere, and public transportation is ideal for a quick meditation session. However, it’s important to remember to ask permission before using private property. Additionally, be sure to always be mindful of your safety and surroundings when choosing a unique space to meditate in.

Is  prayer a form of meditation?

While prayer can have meditative qualities, it tends to be more externally focused, directed toward a higher power.  It’s worth noting that prayer and meditation can overlap in some contexts. For example, certain forms of contemplative prayer or mindfulness-based prayer practices can incorporate elements of meditation, combining the spiritual aspect of prayer with the introspective qualities of meditation. Whether one considers prayer a form of meditation may depend on personal beliefs, religious or cultural background, and individual interpretation of these practices.

Is meditation a form of prayer?

While meditation can be a spiritual practice for some individuals, it does not necessarily involve a focus on a higher power or external deity. It is primarily an inward-focused practice that aims to cultivate inner peace and stillness. Both meditation and prayer can be valuable tools for personal growth, self-reflection, and spiritual development. They may overlap in some instances, especially when a person combines elements of both practices in their spiritual journey. 


In conclusion, Guerilla meditation can be a powerful tool for those seeking to improve their mental health and overall well-being. Through the use of creative and unconventional methods, individuals can incorporate meditation into their daily lives, even in the midst of busy schedules and stressful environments. Ultimately, by embracing Guerilla meditation, individuals can cultivate a greater sense of peace, clarity, and focus, enabling them to better navigate life’s challenges and live more fulfilling, meaningful lives.