Hula Hoop Meditation: The Weird Practice That Changed My Life

For the last three years, I’ve been practicing what I lovingly call hula hoop meditation—and yes, it’s exactly what it sounds like. I pick up my weighted hula hoop, put on calming music, and let my body lead the way. Movement. Breath. Rhythm. Presence. That’s it. If you’ve ever struggled to sit still and “clear your mind,” this might be the weird permission slip you’ve been waiting for. Because guess what? You don’t have to be still to meditate.

It’s weird. It’s wonderful. And it changed everything.

I Was Too Stressed to Sit Still

Traditional meditation used to frustrate me.

I knew it was “good for me,” but sitting still in silence felt like a showdown with every thought I didn’t want to think. My mind raced, my body tensed, and I’d often leave a meditation session feeling more agitated than when I started.

Until one day, I picked up a weighted hoop I’d had for years and just… moved.

I wasn’t trying to “work out.” I wasn’t trying to look cool. I just needed to breathe and do something simple. And for the first time, I felt like I had access to that elusive feeling: calm.

Why Hula Hoop Meditation Actually Works

Let me say this: you don’t have to be a dancer or an athlete to do this.

The beauty of hula hoop meditation is that it meets you where you are—physically and emotionally. Here’s why it works so well for stress relief and emotional healing:

• It grounds you in your body. The circular motion creates an almost hypnotic rhythm that naturally quiets mental noise.
• It activates your breath. You begin breathing in sync with your movement—effortlessly.
• It pulls you into flow. You’re not thinking about your to-do list. You’re in the moment. That’s meditation.
• It feels good. Especially with a weighted hoop, it massages your waist and helps release stored tension. For me, it’s been an unexpected support for back pain too.

What My Practice Looks Like (and Why It’s So Sustainable)

I don’t follow a strict schedule. I let my body and energy guide me.

Sometimes I hoop in the morning to wake up with intention. Other times, I turn to it midday when I feel mentally fried or emotionally frayed. I’ve even hooped at night while processing something heavy—it helps me move through stuck emotion without having to “figure it out.”

Here’s what a typical 10-minute session looks like:

• I choose a playlist (this calming playlist is one of my go-to’s)
• I grab my weighted hula hoop (this is the exact one I’ve used for years—and still love).

Get My Favorite Weighted Hula Hoop →

• I let the first song be my reset button—no judgment, just movement
• Sometimes I set an intention or ask a question. Other times, I just listen to what my body wants to say

That’s it. No timer. No rules. No comparison.

And the best part? Even 5 minutes can shift my whole day.

How You Can Try It (No Experience Needed)

If this is calling to you, please don’t overthink it.

Start with what you’ve got. Here are a few beginner tips if you’re curious:

• Use a weighted hoop (not the cheap plastic ones from childhood). They’re easier to control and feel more grounding.
• Use a weighted hoop (not the cheap plastic ones from childhood). Here’s the one I use from Amazon—it’s cushioned and beginner-friendly.
• Put on music you love. Slow, instrumental, or anything that helps you connect with your body.
• Breathe. Let your breath follow your movement. If you forget, that’s okay—just come back when you remember.
• Don’t worry about doing it “right.” There is no wrong way to hoop for healing.

Some people sway their hips in a simple circle. Others explore dance. Some use it as a warm-up for breathwork. However you do it—it counts.

Movement Is Meditation

Here’s what I’ve learned: stillness is a spectrum.

For some of us—especially those who’ve lived through trauma, burnout, or chronic overthinking—sitting in silence can feel like an ambush. That doesn’t mean you’re “bad at meditating.” It means your body might need a bridge to safety first.

Hula hoop meditation gave me that bridge.

And over time, it brought me into a deeper connection with myself than any seated practice ever could. I still sit in stillness now—but only because I moved my way into it first.

The Unexpected Gift

What started as a weird little ritual has become a sacred part of my self-care.

It helps me manage back pain, calm anxiety, boost creative flow, and reconnect to my body when I’ve been living too much in my head. It’s become my reset button, my moving prayer, and—honestly—my joy.

I don’t care if it looks silly. I care that it works.

Want to Try It?

Here’s what I recommend:

• Start with my calming hula hoop playlist:
  It’s made specifically for movement + mindfulness. Listen here.
• Not sure what kind of meditation or movement fits you best?
  Take my Clarity Compass Quiz to find your stress pattern and get a personalized clarity toolkit.
• Give it 5 minutes.
  No pressure. Just presence.

You might discover, like I did, that meditation doesn’t have to be silent or still.

Sometimes it can be weird.
And wonderful.
And exactly what you needed all along.