ARE MINDFULNESS AND MEDITATION THE SAME?
Have you found yourself thinking that because you don't like meditation then you don't want to practice mindfulness? Using the words mindfulness and meditation interchangeably is a common mistake. There seems to be a common misunderstanding that mindfulness is meditation. Mindfulness and meditation are not the same thing though. The results may be similar, but they are two different practices. Both mindfulness and meditation have many proven benefits. To experience these benefits and apply mindfulness to your life, you must understand how it differs from meditation.
In this post I’ll define both mindfulness and meditation. I’ll also share some simple ways of applying mindfulness to your life starting today. By learning to some ways to apply mindfulness you'll get at least a few moments of calm and control in the chaos and overwhelm of motherhood.
I practice mindfulness throughout my day. Since starting to practice it, mindfulness has become an important part of my days. It reduces stress and grounds me when chaos ensues. It also helps me to be present for my kids and to enjoy each day.
At its core, mindfulness is focusing on the present moment without judgement. Meditation is focusing the attention on something specific. While mindfulness is a style of meditation, there are many other types of meditation too. Also, although mindfulness meditation is one way to practice mindfulness, there are many other ways too. It may surprise you to learn to learn that you don’t even need to meditate to practice mindfulness.
Mindfulness Is Focusing on Now.
Artist / Henck van Bilsen Clinical Psychologist
Drawing of a man and a dog walking though a park, both with thought bubbles above their heads. The mans thought bubble is crowded the dogs is not. Caption reads "Mindfull, or Mindful"?
The image above is a popular illustration used to depict and explain mindfulness. Created by Clinical Psycologicist and author Henck van Bilsen, he's used a vision of a man and his dog walking through a park. The thought bubbles show that their thoughts are very different. The man is thinking of many things all jumbled up - his mind is full - while the dog is unaffected by the many distractions of the human experience - is what we aspire to with mindfulness,
The dog is thinking only of the park they are walking through. In the illustration the dog is in the present moment and is not worrying about the past or planning the future. The dog is only experiencing it's now.
Mindfulness is being aware of and staying in the present moment, the now. The thoughts of the dog show what it is to be mindful and experience the present moment without judgement. The man's thoughts show how our minds crowded with random thoughts and that we miss the present moment.
Meditation Is Focusing the Mind
Meditation is training the mind in attention and awareness to achieve calm and clarity. In meditation, the focus is on something like the breath, a mantra, or even nothingness.
There are many kinds of meditation, each with its own structure, purpose, and origin. In mindfulness meditation the practitioner focuses on the present moment. They close their eyes or lower and soften their gaze. They observe sensations and thoughts passing through the mind without reaction or analysis. The focus is on observing without judgement.
Zazen meditation is a practice of Zen Buddhism. In Zazen the practitioner will focus inward. Their purpose is to find a still mind.
In Yoga, the asanas (positions) are leading to meditation while focusing on the breath. Some forms of yogic meditation focus on a repeated mantra, such as the sound of ‘om’. There are many other types of meditation practiced around the world today.
Everyday Mindfulness
Mindfulness can be a part of every aspect of living. Apply it to daily activities like meals, walks, or driving. I first started practicing mindfulness while I was cooking.
I still go through the motions of a task without paying attention. Now though, I try take some time to bring myself back to the present and observe the sensations of the moment. I’ve found that with practice it has gotten easier to notice and remember to pause.
Mindful Meals
To practice mindfulness during meals, take a few moments while eating to slow down and experience each bite. Savor the flavors and feel the textures on your tongue. With mindful eating meals become much more enjoyable and a great appreciation of food can grow.
I didn’t consider myself a ‘foodie’ before I started practicing mindfulness during eating, and maybe I’m still not, but I now notice and appreciate good food with so much more gratitude than before.
Mindful Walks
When on a mindful walk focus your awareness on sensations. Focus on the sights, sounds, and feelings in your body. Feel the ground beneath your feet, the air on your skin, and toes against your shoes.
Listen to the surrounding sounds. It's amazing what sounds can you'll hear when you let your mind sit back and take everything in. Listen and you may hear squirrels rustling, a squeak in your shoe, cars from far away, or other things rarely noticed.
I remember the first time I did a mindfulness walk. It shocked me to see buildings, skylines, colors, and beauty around me I hadn’t actually seen before. I was on a road that I had driven and walked countless times, how could I not have seen these things before now?
Of course, it wasn't that I hadn’t seen them before but my mind had never registered them before. Psychology Today found in a study that our minds will ignore information we see that is irrelevant or makes little sense.
Mindful Showers
A mindful shower can be very refreshing and grounding. While in the shower feel the water droplets landing in your hair and against your skin. Feel the water running through your hair and down your body, feel it swirling around your feet. Breathe in the steam. Smell the soap, feel the slickness of the suds as you apply it, and the squeaky clean of your skin when it’s rinsed away.
There is so much sensation in a shower that we don’t notice because we do it so often. Without all the sensations from the shower, I'm hyper aware of my surroundings when I step out afterwards.
Mindfulness to Manage Stress
With enough practice during everyday activities, mindfulness becomes a reflex. You’ll pay more attention to experiences. I often practice it while walking outside, cooking meals, snuggling with my kids, and at so many more times throughout my day.
As it becomes more natural, it is easier to use mindfulness during difficult times. In a disagreement, for example, you may bring yourself into the present moment. Coming back to the present will give you back control. Reactions will be more rational and not as emotional.
Related but Not the Same
Both mindfulness and meditation are wonderful tools for sharpening awareness. Mindfulness is a way of being and doing. Meditation is a tool to practice and get into a desired state of mind.
Mindfulness and meditation are not exclusive of one another. I practice both mindfulness and a few different types of meditation. Both are important for my wellbeing. Both help me feel more grounded and balanced, and to find clarity and focus.
Try Mindfulness Yourself
At your next meal, slow down and experience your food for a minute or two. What different flavors can you taste? What does the texture feel like on your tongue? Is there more than one texture? What smells can you notice? Experience your food fully. Share your thoughts on your experience in the comments. Will you try incorporating other mindfulness practices into your day?