Mindfulness and meditation are not the same – Here’s exactly what makes them different

But what exactly sets them apart? We asked experts to explain the differences in their origins, technology, and potential health benefits.

Differences and similarities between mindfulness and meditation

Mindfulness and meditation share the common goal of reducing stress and cultivating awareness, calm and clarity, says Millie Huckaby, LCPC, a licensed professional counselor and founder and CEO of Sage Therapy. says. However, their methods and uses vary widely.

According to Huckabee, “Mindfulness is the practice of paying full attention to the present moment, being nonjudgmentally aware of your thoughts, feelings, and sensations.” It involves focusing on. Plus, it’s accessible. You can pay attention at different points throughout the day, such as when you’re eating, working, walking, or doing something completely different.

“Meditation, on the other hand, is a more structured, dedicated practice that takes time to focus your mind using mindfulness, relaxation, or other techniques that help cultivate a positive state of mind.” says Huckabee. This may include visualization techniques, deep breathing, body scan meditation, or a number of other meditation exercises.

Despite their differences, they have one important thing in common. That means it takes practice. “When you practice mindfulness or meditation, remember that it’s a muscle you build,” says Huckabee. “It’s okay if you can’t sit back and be completely ‘in the moment’ the first time you try.” Like any skill, these grounding exercises take time to master. So be patient with yourself when you start this. Journey.

What is Mindfulness?

Mindfulness is the practice of being fully present and aware in every moment. This means observing what you are doing, thinking, and feeling without judgment.

“Mindfulness has its roots in ancient Buddhist practices, where it was a core part of the path to enlightenment,” Huckabee says. “It emphasized remaining fully aware of the present moment. However, in more recent history, mindfulness has been secularized and integrated into Western psychology.

An April 2023 study in BJPsych Bulletin found that the modern mindfulness movement is largely a result of the use of Mindfulness-Based Stress Reduction (MBSR) therapy in the late 1970s to help people manage pain and stress. He pointed out that it may have been caused by Jon Kabat-Zinn, who developed it. Since then, it has become a regular technique for managing symptoms of various mental health conditions, such as anxiety and depression, and in certain circumstances, physical health concerns such as chronic pain.

How to practice mindfulness

Practicing mindfulness means paying full attention to what you’re doing, Huckabee says. Her advice? “Start by choosing a daily activity, such as eating or taking a walk, and focus completely on the experience. For example, taste, smell, sensation (while eating) or the feeling of your feet on the ground (while walking). “It’s about being aware of when you’re doing something,” she says.

“You can also practice mindfulness by taking a few minutes to focus on your breathing and gently bringing your mind back to it without judgment whenever it wanders.” According to the National Institutes of Health (NIH) And other ways you can incorporate mindfulness into your daily life include:

Slowly scan your body from head to toe, noticing the sensations you are feeling in each part of your body. Take a moment to notice the rhythm and sensation of your breathing. Pay attention to the taste, texture, and smell of the food you eat.

What is meditation?

If mindfulness is a technique that can be used at any time and in any situation, think of meditation as its more formal cousin that helps train the mind, Huckabee says.

“Meditation is a structured practice in which you intentionally focus your mind to achieve a state of stillness, clarity, and inner peace,” Huckabee says. “Think of it as a workout for your mind that increases focus, reduces stress, and fosters a sense of well-being.” Like mindfulness, meditation also originates from the ancient spiritual traditions of Hinduism, Buddhism, and Taoism. I am.

Due to its proven health benefits, many health care providers recommend it to reduce stress and anxiety levels, lower heart rate, and energize the body, according to a July 2015 study. I have started recommending meditation to my patients. International Quarterly Journal of Ayurvedic Research2.

How to practice meditation

There are many types of meditation. But meditation generally involves focusing on something specific (breath, mantra, sensation, etc.).

Before you start, Huckabee recommends finding a quiet, comfortable spot and sitting or lying down with your eyes closed. Next, bring your attention to your meditation focus. “When your mind wanders (and it does!), notice it and calmly bring your attention back. Repeat this process for a few minutes at first, then gradually increase the time as you get used to it. “Please,” Huckabee says.

And just because it’s a more formal practice doesn’t mean it takes more time. Micro meditations are a great place to start and can be as short as a minute. Here are some techniques to get you started.

Alternate nostril breathing: Pinch your nose shut with your thumb and forefinger. Press the right nostril and inhale from the left, then press the left nostril and exhale from the right. Repeat this pattern as many times as you like. Resonant breathing: Breathing in a rhythm that takes longer to exhale than inhale (for example, inhale for 4 seconds and exhale for 6 seconds). Repeat a mantra: Choose your favorite affirmation (or create your own). Repeat to yourself in your head or out loud while taking deep breaths.

Need more ideas? For access to guided meditations, try meditation apps like Calm (7-day free trial, $69.99 per year) or Headspace ($12.99 per month, $34.99 per year).

Health benefits of mindfulness and meditation

Mindfulness and meditation both share a wide range of health benefits. These include:

1. Reduce stress, depression, and anxiety

According to the NIH, mindfulness can help ground you in the present and take your focus off past or future events that may cause distress.

Similarly, a July 2020 study published in the journal General Psychiatry found that meditation is associated with changes in brain structure and function, both of which may reduce symptoms of anxiety and depression.

2. Lowers blood pressure

A March 2021 review in the International Journal of Environmental Research and Public Health found that a mindfulness-based meditation stress reduction program is associated with lower blood pressure, which supports overall heart health and helps reduce heart disease. can reduce the risk of chronic diseases such as stroke and stroke. .

3. Improve your sleep quality

If you’ve ever thought about trying meditation to help you sleep, it’s not a bad idea. According to UC Davis Health, meditation can help you fall asleep faster and improve the quality of your sleep.

Mindfulness has also been linked to improved sleep. A May 2020 study published in the journal Sleep Health found that people who trained in mindfulness-based stress reduction techniques also had improved sleep quality.

4. Improve concentration and memory

Regularly practicing mindfulness and meditation improves your ability to focus on your inner thoughts and feelings. And this also applies to other areas of life. According to Harvard Health, mindfulness can improve focus and concentration in daily life, while also helping you retain important information.

5. Minimize chronic pain

Mindfulness and meditation practices are associated with short- and long-term chronic pain relief, according to a July 2022 review. Neurosurgical clinics in North America6. If you have a condition that causes frequent bouts of discomfort, it may be worth trying adding mindfulness or meditation to your treatment plan.

6. Improve emotional regulation

A study published in Current Opinion in Psychology found that mindfulness was associated with increased emotional resilience, more positive emotional responses, and reduced avoidance behavior (although further establishing this link would require Researchers note that more research is needed.)

However, another study published in the International Journal of Environmental Research and Public Health found that mindfulness meditation techniques lead to increased emotional balance, awareness, and acceptance, leading to reduced emotional exhaustion. .

7. Increase self-awareness

According to Huckabee, spending time focusing on your emotions and physical sensations through mindfulness and meditation can deepen your physical and mental awareness, leading to an overall stronger sense of self.

8. Improving interpersonal relationships

Practicing mindfulness and meditation can help you become a more present person overall. Spending more time in the moment and being aware of what’s happening right in front of you is a good way to develop empathy and strengthen relationships, Huckabee says.

conclusion

There are differences between meditation and mindfulness, but one thing is clear: either (or both!) of these practices have some potential health benefits. If you’re looking to add low-lift, high-reward exercises to your self-care routine, look no further. We know it takes a second (or more) to learn a new habit, but starting now can reap many benefits down the road.