In a world that constantly pulls our attention in countless directions, meditation doesn’t always have to look like sitting still with closed eyes. Sometimes, it arrives quietly through focus.
Meditation with sudoku happens when the mind settles into the present moment, distractions fade, and thinking becomes calm rather than rushed. With each number placed, awareness deepens, the nervous system begins to slow, and the gentle rhythm of problem-solving turns into a mindful practice.
Meditation with sudoku reminds us that calm can be found not only in stillness, but also in focused, mindful engagement.
Meditation – My first encounter
The first time I learned about meditation, I was 12 years old, and my older sister, who was 16, went to do a transcendental meditation course. It was very strange for me back then. She ate raw food—only fresh vegetables, fruits, and nuts—nothing cooked or processed—so I labelled her as weird.
What worked to her advantage was that she was also the brightest person in our family. School captain, excellent student, and a source of admiration for everyone in our extended family and neighbourhood.
Usually, when someone is weird and a loner or not good with their studies, no one wants to be like them—but my sister was the opposite. She had it all. She was smart, friendly, talented—the whole package.
Only later did I realize she was simply “awake.”
I experienced my first awakening around the same age. I was 15 years old and found much quiet inside of me.
Twenty years later, while living in Melbourne, Australia, we went to do a transcendental meditation course as a family. Wow—it was amazing. It changed our lives for the better in many ways.
After that course, I concluded that every person in the world needs to learn to meditate, and the sooner the better. Our children were 4 and 11 years old when they learned to meditate. We were asked, “What would you like to improve in this child’s life?” and we answered, “Nothing.” And yet, they improved—in concentration, creativity, and social skills.
This understanding later shaped my belief that meditation with sudoku can be just as powerful as traditional meditation practices.
Many ways to meditate
As individuals and as a family, we benefited greatly from meditation. I wanted to include it in my practice, but it was very hard to convince my clients to try it.
Why?
First, I am not a transcendental meditation teacher. Second, transcendental meditation requires two sets of 20 minutes each. For beginners, 40 minutes a day feels overwhelming.
So, almost 26 years ago, I began my quest to explore other forms of meditation. That search eventually led me to meditation with sudoku as a gentle, accessible alternative amongst many other forms of meditation I practice and teach today.
Meditation misconceptions
Most people introduced to meditation say, “I can’t meditate.” That’s because they expect to clear their mind of thoughts, which is the biggest misconception.
Meditation is not about stopping thoughts—it’s about gently returning to focus. This is why meditation with sudoku works so well. It naturally brings the mind back, again and again, without force.
Anything that fully absorbs your attention—dancing, singing, art, gardening, cooking—can be meditation. In other words, anything you do that you are immersed in and totally focused on, and your mind doesn’t go to your “to do list” “worries” and “fear,” is a form of meditation. Meditation with sudoku fits perfectly into this category.
Brain gym
I always loved Sudoku. My father, who lived until 89, loved puzzles, crosswords, and card games. He introduced me to Sudoku, and I later introduced it to my children as a brain gym activity.
Years ago, it occurred to me that meditation with sudoku could work beautifully after spending a week with a group of Grade 4 special education students.
years ago, it accrued to me that Sudoku, can function as a form of meditation after a week I spent with a group of special education students in grade 4. My job as a supply teacher was to make sure, the kids stay alive and won’t kill each other. Honestly, those were my instructions, and my goal was to survive the week.
They even brought a teacher’s aide, a guy, who used to help the class teacher from time to time. His job was to take care of me in case the students were violent towards me.
All I did was teach them how to play Sudoku. I printed one puzzle for each of them and copied it on the board and we solved it together, examining the thought process of each action.
The kids were hypnotized. It was amazing. I had them in full alert for 5 days. When I wanted to teach math, grammar, science, I told them that if we finish the lesson fast, we can play Sudoku.
They did e.v.e.r.y.t.h.i.n.g I asked them to do.
The reward was to get one puzzle to take home. The kids who did very well that day could take home two puzzles.
The teacher aid guy, who was there to protect me, told me he had never seen the kids behaving like this. “Asking for homework” was unheard of.
Though I didn’t know it would work so well, I always thought that in order to master learning, I needed to activate their brain and get them engaged in something that was so consuming.
That was the moment I truly understood that meditation with sudoku works because being consumed with something enjoyable is meditative. Consuming was what worked.
Sudoku and math
Sudoku has nothing to do with math ability. It has everything to do with focus. And focus is the doorway to any form of meditation. Meditation with sudoku is simply another way of keeping focus.
When the mind is engaged in something enjoyable, it has no space for anxiety or worry. This is why meditation with sudoku creates calm so effectively.
I gave those kids five days of bliss. They were not special education kids, they were not labeled, they were not disappointment to anyone, they were consumed by solving a puzzle. Their brain was buzzing with stimulation. We played a game. They learned that when they focus, they can succeed, and that success made them more focused.
Why do there is a two-way connection between success and focus?
because I experience it myself.
Until today, when I’m angry and edgy, I make lots of mistakes on my Sudoku and even the simple easy puzzle it very hard. When I’m relaxed and happy, I rock.
Those kids were the same. I taught them how to solve it in an easy way that they have experienced 100% success. All they had to do was focus! Focus brought success; success brought focus.
Find a good source of focus
Many forms of meditation do exactly this. Focus on one thing that does not allow the mind to go into the primitive part of your mind.
brain and focus on worry and fear.
In transcendental meditation, the focus is a mantra. In other practices, its breath, movement, or prayer. In meditation with sudoku, the focus is the puzzle.
Does that mean that when I focus on my mantra, my puzzle, my prayer or movement, my mind does not drift to thoughts, worries or my to do list?
Of course not!
The mind drifts—and gently returns. Again, and again.
That is meditation.
It is exactly what those kids did for five days. They drifted and the game was so consuming, they slowly came back to focus. They had fun, they were in flow.
Mihaly Csikszentmihalyi the father of “flow” said that we learn best when there is a fine balance between easy and challenge. If it is too easy, it is boring, if it is too challenging, we give up. And it has to be… fun! Without the enjoyment part, we simply have no motivation to continue.
As a life coach, motivating people is a big part of my purpose. I understand that healthy motivation is an internal source as opposed to external. (external means pressure and stress and we don’t react well to it).
With children it is even more important to help them learn and grow with internal motivation. I was blown away with how easy was it to motivate the kids to learn anything I wanted them to learn, using Sudoku as incentive.
Sudoku is easy. If you have a good teacher, you can do the easy versions in a flash. (If an easy Sudoku is hard for you, don’t feel bad, you had bad teacher)
Flow, motivation, and meditation with sudoku
For years, I have used many forms of meditation to calm my mind. (and to sleep well, stay healthy…) Sudoku is a simple way of mediating. It is fun and easy. I keep Sudoku books everywhere. Even two minutes of meditation with sudoku can shift my emotional state.
For over nine years, meditation with sudoku has been part of my nightly routine. I teach it to my clients as a simple, joyful way to meditate.
Try it.
Happy playing,
Ronit
