Practicing Mindfulness vs Meditation Practice: What Is the Difference Between Mindfulness and Meditation?

When you search for resources on mindfulness, meditation usually follows closely behind. And when you search for meditation, mindfulness shows up too. After all, aren't mindfulness and meditation the same thing? Wrong. Meditation is not mindfulness, and mindfulness is not meditation, even though these words are sometimes used interchangeably.

Mindfulness is more of a practice that we can integrate into our daily lives, whereas meditation is more of an exercise or technique that we do for a specific time and purpose. Both mindfulness and meditation are rooted in the same concept: being present in the moment.

People practice them for all sorts of reasons, from reducing stress to improving focus and overall well-being. In fact, research revealed that people who engaged in mindful meditation for four days experienced an increase in their attention span and working memory.

So, how do the two concepts connect to mindful meditation?

The best way to join both concepts is to understand them better, something we'll explore in this article. We'll delve into the ins and outs of meditation vs meditation and how they complement each other, with practical examples for each.

Keep reading!

What Is the Difference Between Meditation and Mindfulness?

While mindfulness and meditation are interrelated and complement one another, they aren't the same thing. Meditation typically refers to mental training practices, whereas mindfulness is a quality of awareness we bring to any situation.

A Peloton instructor, Kristin McGee, explains, "We can practice mindfulness without a formal meditation practice, and a formal meditation practice can help us become more mindful."

Want to explore deeper what sets them apart and how they compare? Let's look at some definitions for the two constructs to get a clearer understanding.

Mindfulness Is a Quality; Meditation is a Specific Practice

As mentioned earlier, mindfulness is more of a general quality that we can cultivate throughout our daily lives. It is "the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally," says John Kabat-Zinn, a popular Western writer and creator of the Mindfulness-Based Stress Reduction program (MBSR).

On the other hand, researchers define meditation: "as a practice where an individual uses a technique—such as mindfulness or focusing the mind on a particular object, thought, or activity—to train attention and awareness and achieve a mentally clear and emotionally calm and stable state."

While there are many definitions for each concept, if you compare these two, you'll notice meditation is defined as a formal practice meant to alter or enhance one's state of mind. In other words, meditation is a practice, and through it, one can cultivate different qualities in their daily lives, including mindfulness.

Contrastingly, Kabat-Zinn describes mindfulness as a way of relating to oneself and one's environment. It describes a way of living that can be cultivated through practice. Hence, among the various forms of meditative practice, "mindfulness meditation" stands out as the most popular type that helps individuals live and act with mindfulness.

Mindfulness Can Play a Role in Non-Meditation-Based Treatments

Mindfulness has become a buzzword in the mental health field and is applied to various therapeutic modalities and other positive attributes, such as self-acceptance, self-esteem, emotional regulation, and body appreciation.

However, if you look closely at the definition of mindfulness, it doesn't mention specific techniques or practices but instead emphasizes cultivating awareness and presence in daily life.

So, while meditation can be an effective tool for practicing mindfulness, one does not necessarily need to practice formal meditation to experience the benefits of mindfulness.

Dialectical Behavior Therapy (DBT) is a perfect example of therapeutic modalities that incorporate mindfulness as a crucial component without any formal meditation practice. Instead, DBT interventions focus on developing a "wise mind" by encouraging individuals to observe, describe, and participate in daily life situations non-judgmentally. These skills help individuals develop a perfect understanding of themselves and their emotions while cultivating mindfulness.

Meditation Can Act As a Gateway to Mindful Living

Meditation is one of the methodological and most common ways someone can learn to live mindfully. Think of it as an effective tool to help individuals develop better mindfulness and general cognitive health.

For example, people who practice mindfulness meditation systematically and regularly, such as those participating in the MBSR program, are likely to experience the benefits of mindfulness in their daily lives. As they learn to direct their attention and thoughts towards present-moment experiences, they become more aware of their thoughts, feelings, physical sensations, and overall state of mind.

This increased awareness can also help individuals recognize patterns of thinking or behavior that may be unhelpful and make changes to live a more mindful life through self-discovery.

Meditation is a More Formal Practice Than Mindfulness

Meditation is a more structured and formal "non-doing" practice. Generally speaking, the practice is to become an observer of one's inner and outer world, exerting minimal effort and adopting an attitude of curiosity and non-judgment.

Of course, these qualities are antithetical to the way some of us approach our daily lives. We tend to try and control situations or think we know what's best based on previous experiences, judgments, and assumptions. But practicing formal meditation by sitting for a designated period encourages us to take a step back from these reactive tendencies and observe things as they are without judgment. We also learn that we do not need to work so hard to achieve our goals or be who we want to be.

However, despite its many virtues, formal mindfulness practices may not be all that appealing to everyone, even though these people may still want to be more mindful. Hence, instead of formal meditation, they may choose to practice other informal activities like mindful walking, eating, or even mindful conversation.

Meditation Requires Discipline and Regular Practice; Mindfulness Can Be Practiced Anytime, Anywhere

Another vital quality of meditation is concentration and consistency. When deprived of external stimuli, such as music, television, or books, in a meditative environment, the mind can inevitably wander to other unimportant things. The mind's habit is to think, and so when we try to make the mind quiet, it resists.

However, with practice and discipline, one can learn to focus their attention on a particular object of meditation, like a mantra or breath. Through continued practice, individuals can develop concentration skills and potentially more mindfulness in their daily lives.

Mindfulness vs Meditation: How Are They Alike?

Both mindfulness and meditation require a heightened sense of present-moment awareness, acceptance, and non-judgment. The two are beneficial for your mental, physical, and emotional well-being, and each can promote self-awareness, emotional regulation, empathy, and a sense of connectedness and compassion towards others.

"During mindfulness practice or meditation, the brain releases deeper brain waves, promoting self-healing, nervous system regulation, and reducing effects of stress, anxiety, depression, pain, trauma, and inflammation," says Tanvi Gandhi, ND, a naturopathic doctor and acupuncturist at Silver Hill Hospital.

A 2022 study of healthy females published in the journal Comprehensive Psychoneuroendocrinology suggests that even 20 minutes of intense mind-body intervention (through mindfulness-based techniques such as stretching and meditative breathing) could potentially elevate levels of serum brain-derived neurotrophic factor (BDNF).

This protein plays a crucial role in neuroplasticity, enabling the nervous system to adapt by forming new neural connections. Such adaptability is essential for unlearning unhelpful thoughts and behaviors with beneficial ones, essentially fostering a more positive mindset and emotional well-being.

In short, both mindfulness and meditation can help cultivate a healthier relationship, emotions, and overall well-being.

5 Physical and Mental Health Benefits of Practicing Both Mindfulness and Meditation

Nothing goes unnoticed within us, and when we are more aware of our thoughts, feelings, emotions, and physical sensations as they arise—without judging them or trying to change them—we can better understand ourselves and make positive changes.

Read over these five health benefits you gain when you practice both mindfulness and meditation:

1. Reduced Stress, Anxiety, and Depression

Mindfulness-based stress reduction (MBSR) introduced by Kabat-Zinn is a meditation therapy; though originally designed for stress management, it has proven highly effective for a broad range of disorders.

It employs mindful meditation practices to alleviate suffering associated with physical, psychological, and psychosomatic disorders. It increases the density of gray matter in brain areas associated with emotional regulation, self-awareness, empathy, and problem-solving.

2. Improved Senses and Concentration

Studies have shown that consistent mindfulness and meditation can grow the cortex area of your brain. As a result, improved spatial processing, working memory, and executive functioning. A review in the Journal of Attention Disorders, for example, suggests that mindfulness training could enhance attention regulation and inhibitory control—necessary skills for academic success. There is also some research showing how mindfulness and meditation can improve memory and increase IQ.

3. Enhanced Emotional Intelligence

Increased awareness and acceptance of one's own emotions through mindfulness practices can lead to improved emotional intelligence. This means being more attuned to and able to understand and regulate one's own emotions, as well as empathizing with the emotions and feelings of others.

Emotional intelligence also includes the ability to communicate effectively and build strong, healthy relationships.

4. Better Sleep

Both mindfulness and meditation have been linked to improved sleep quality and reduced insomnia. This can be attributed to the calming effects of these practices on the mind and their ability to reduce anxiety and stress, which are common causes of sleep disturbances.

5. Lowered Blood Pressure

Mindfulness meditation has been found to have a positive effect on blood pressure, reducing it in individuals with hypertension and even in the prevention of hypertension in those with normal blood pressure.

This is due to the relaxation response triggered by mindfulness, which can help reduce tension and stress in the body. It also helps manage irritable bowel syndrome (IBS) and flare-ups or related symptoms.

How to Practice Meditation vs Mindfulness?

There are several ways to reap the benefits of meditation and mindfulness, and the best approach will depend on an individual's preferences and needs. Some may prefer sitting in silence to meditate, while others may find engaging in movement-based practices like yoga or Tai Chi helpful.

Check out these pro tips, tricks, and how-tos for each practice:

Examples of Mindfulness and Tricks for Getting Started

Mindfulness can be practiced in any daily activity, but it can be helpful to start with something you enjoy. For example, if you love hiking, try paying attention to your senses the next time you hike. Being aware of what you physically feel, see, or hear is an act of personal mindfulness.

Kiana Shelton, a licensed clinical social worker with Mindpath Health, recommends following the STOP acronym when practicing mindfulness:

• S: Stop what you're doing.
• T: Take a breath.
• O: Observe your thoughts and emotions without judgment.
• P: Proceed (i.e., continue what you're doing or change course)

According to Gandhi, if you want to cultivate mindfulness in other parts of your life, the following technique may help:

Wake up with gratitude and intention. "See each day as a gift when you wake up," she says. Before you get out of bed, take a few minutes to journal or visualize how you want your day to go, and frame the expectations and to-dos in a positive, productive light.

Focus on your breathing.  Gandhi suggests, "Focus on your breath work by welcoming each inhalation as fresh oxygen and nourishment." That is, let go of each exhalation as if it is a release of tension or worry.

Lean into body-sensing. Mindfulness is about being fully engaged in the present moment. You can try to be more mindful by focusing on your body sensations rather than your thoughts or emotions as they arise. For example, you can bring a heightened awareness to your body (i.e., feeling your feet on the ground, sensing each fingertip as it touches skin or fabric) to develop a stronger mind-body connection.

Practice loving-kindness. Loving-kindness meditation is a practice that involves sending love and kindness to yourself, loved ones, acquaintances, and even those who have caused harm. Examples of simple loving-kindness affirmations you can try include, "May I have peace," "May you be free from suffering," and "May we all find happiness." You can also send loving-kindness to the world at large, focusing your intentions on healing for all beings. Repeat these phrases in your mind or out loud as often as desired, and see the inner calm it brings.

Get creative. Practicing mindfulness doesn't always have to involve stillness or silence. You can also engage in creative activities like cooking, drawing, or writing as a way to calm your mind and be fully present in the moment. Just do what you love and focus on the sensations, textures, and movements involved in the activity.

Take a mindful break. If you're feeling overwhelmed or stressed out, take a few minutes to pause and practice mindfulness. This can involve taking a walk outside, practicing deep breathing exercises, or simply closing your eyes and focusing on your breath for a few moments. Never underestimate the positive impact of simply taking a break.

Examples of Meditation and Tips for Success

Like mindfulness, there are many different types of meditation practices to choose from, including guided meditation, mantra meditation, body scans, and transcendental meditation.

To not only start but also stick with a meditation routine, consider:

Being specific. As you try out different types of meditation and techniques, you'll start to get a feel for which ones resonate with you the most. Come back to them consistently to build a habit and reap the long-term benefits.

Finding a comfortable position. You don't need to sit for hours in a lotus position or cross your legs to meditate—remember, even people who can’t sit or are affected by ADHD can still do meditation. You can make a seated meditation posture more comfortable by elevating your hips with a cushion or sitting on a chair. You can also try walking meditation or lying down to meditate, as long as you don't fall asleep.

Be patient and consistent. While you might want to tune in, relax, and be blissful from the get-go, meditation takes time and patience to master. It's a process of letting go, focusing on your breath or intention repeatedly as you become more aware of your thoughts without judgment. So, instead of feeling frustrated or as though you have failed when thoughts arise, gently guide your attention back to your breath or mantra, cease judgment, and carry on.

Find a community or meditation teacher. Sometimes, it can be helpful to have support and guidance from others on your meditation journey. Look for local meditation groups and online classes, or seek out a mentor or teacher who can offer personalized instruction and support.

^{Mindfulness expert Dr. Jon Kabat-Zinn courtesy of PsychAlive}

Take-Home Message: Embrace the Present Moment!

Simply put, meditation is a practice involving mindfulness, whereas mindfulness is a way of life that doesn't require meditation at all. Both are powerful tools for reducing stress, increasing self-awareness, and cultivating inner peace.

Mindfulness, which originated from Buddhist traditions and has been embraced by popular Western writers like Jon Kabat-Zinn, involves staying present in everyday life and can include activities such as mindful eating. Meditation offers specific practices, like guided meditation, to help quiet the monkey mind and increase focus. 

Whether you're dealing with chronic stress or pain, negative thought patterns, feelings of inadequacy, or simply looking to stay focused in your everyday life, these mindfulness-based interventions can provide clarity and enhance self-development. Clinical psychology often incorporates these practices in mindfulness-based interventions and clinical programs to help reduce stress and promote positive emotions.

Whether you decide to incorporate more mindfulness into your daily activities or make meditation a regular part of your routine, the key is to find what works best for you and commit to it consistently.

Remember that it's not about achieving perfection but rather embracing the present moment with openness, curiosity, and compassion. By doing so, you can achieve a greater sense of happiness and mental health, no matter where your mind wanders.  

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