Mindfulness vs. Meditation: What’s the Difference?
“Mindfulness” and “meditation” are two terms that often appear in the same conversations, especially ones focused on improving calmness, peace, and overall well-being. Because they are so closely related, these two terms are often used interchangeably. But although they share similar goals and sometimes overlap in practice, they refer to two distinct concepts.
To put it simply, mindfulness is a quality of awareness, while meditation is an activity. When it comes to your mental health, both are equally valuable and worthy of adopting into your life. Understanding how they differ and how they complement one another can help you make better use of both in your life.
What Is Mindfulness?
Mindfulness, as a concept, is pretty straightforward. It refers to an awareness of self and a push to be fully present and conscious about what is happening in a given moment. At first, the art of mindfulness may seem inconsequential. How could a heightened awareness increase your inner peace?
The positive results of mindfulness may not occur overnight. But this practice is effective in the long term because it helps a person focus on the present moment, leaving impossible questions like “what if?” or “what’s next?” for another time.
At first, mindfulness may seem foreign or unnatural. Over time, you’ll begin to recognize that it’s a quality inherent in you, and it will begin to come easier. Learning how to access your mindfulness is a worthwhile endeavor because it’s proven to help individuals:
- Spend less time ruminating on the past.
- Reduce their stress and thereby improve their anxiety, depression, and distress.
- Improve their working memory.
- Focus on tasks at hand.
- Adopt greater cognitive flexibility.
- Build stronger relationships with friends and family.
- Increase the functionality of their immune system.
Additionally, the practice of mindfulness helps individuals develop a healthy level of empathy, which we know can foster stronger social connections, reduce loneliness and isolation, and promote greater health and wellness.
Where Do I Begin with Mindfulness?
So we know that mindfulness is the act of being present in the moment. But how, exactly, does one achieve such a state? We know that mindfulness can seem like wishful thinking, especially when you have a lot on your mind. That’s why we’ve put together a list of achievable practices that can help you feel more focused and present in the moment.
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Mindful Breathing
The simplest tool in the mindfulness toolbox is breathing. When you’re feeling overwhelmed by the million little things your mind is trying to make sense of, focus on your breathing. We recommend counting your breaths and focusing on a specific anchor, like the rise and fall of your chest, the air passing through your nose, or the expansion and contraction of your stomach. -
Mindful Walking
One way to clear your mind is to go on a slow, purposeful walk in an area with few distractions. On your stroll, you can focus on the movement of your feet or the number of steps you take while inhaling or exhaling. Eventually, you may be ready to expand your awareness to the environment around you. Whether you focus on the ground beneath your feet or the temperature of the air, this kind of presence can help you feel more grounded in the here and now. -
Mindful Listening
When you’re ready to try something a little more difficult, we recommend the practice of mindful listening. Giving a present and a non-judgmental ear to the people you are in conversation with can help you improve your empathy and calm your mind. It may require you to put away your phone, maintain eye contact, and truly listen without formulating a reply or thinking ahead.
Once you’ve mastered these three mindfulness techniques, a member of our team can direct you to more advanced practices. Eventually, you’ll find mindfulness easy and natural!
What Is Meditation?
Mindfulness is a state of being that requires you to be present in the here and now. Meditation is a skill that can help you get there. As a mental practice, meditation can look different from person to person, but the goal is to focus on something simple and keep your mind from wandering.
Meditation is a practice that is thousands of years old. Some forms originate from Buddhism, others from Taoism or Islam, while other forms are much more modern. When it comes to meditation, there is no wrong place to start. Don’t overthink or overcomplicate the process. If you find something that works for you, embrace it.
We always recommend meditation to our clients, especially those looking to manage their stress. Also, meditation is proven to:
- Encourage positive thinking and support emotional health.
- Enhance self awareness and mastery.
- Lengthen one’s attention span and ability to perform tasks.
- Generate kindness and empathy.
- Reduce cravings for those with substance use disorder.
- Improve sleep.
- Manage pain.
The best part about meditation is that it is an accessible tool. You can practice meditation virtually anywhere and under any conditions.
Where Do I Begin with Meditation?
There are an infinite number of resources available for beginners of meditation. Better yet, many of these resources are free. So, if you’re interested in giving it a try, there is nothing standing in the way. Here’s what we recommend:
- Start with short sessions, between 2 to 5 minutes
- Be consistent, try daily or at least a few times per week
- Find a comfortable position in a chair or lying down
- Focus on your breathing
- Consider a guided meditation if you’re having trouble focusing on your own
Keep in mind that there is no right or wrong way to meditate. If you prefer lying in bed to sitting cross-legged on the floor, that’s okay! The goal is simply to avoid distractions and ground yourself in the present moment.
Where Does Therapy Fit In?
Mindfulness, meditation, and therapy are all proven ways of boosting mental health and treating certain disorders like anxiety and depression. If you’re in need of support, we recommend adopting all three into your routine. With therapy, you gain a safe space to speak with a professional about what’s going on in your life. With mindfulness and meditation, you can learn how to make space to ground yourself under any circumstances.
Therapists
These are our therapists who are experienced in working with Acceptance and Commitment Therapy, Dialect Behavioral Therapy.
