Mindfulness and Meditation Explained: Get Started Today

What is mindfulness and meditation?

Trust me, you are not alone, I thought there was just meditation. Little did I know it when together with mindfulness; mindfulness and meditation. I further found out the terms are often used interchangeably but, there is a slight difference- looking at the meaning of these words individually would help understanding what they mean together.

• Mindfulness: Simply put, it is a mental state/ a type of meditation that involves being fully present and aware of your thoughts, feelings, and sensations without judgment. It involves paying attention to your thoughts, feelings, bodily sensations, and surroundings. Mindfulness is about being present- living in the present moment.
• Meditation: Is a practice that involves focusing on one thing to calm the mind and get rid of distracting thoughts. Meditation can help you relax deeply and explore the inner workings of your mind. It is a practice that can help you calm your mind and body.
• Mindfulness meditation: Mindfulness meditation is a practice that combines mindfulness and meditation. It can help you slow down racing thoughts, calm your mind and body, and let go of negativity.

It is worthy to note that while mindfulness can be helpful for many people, it’s not right for everyone. Some people find that it does not help them, or that it can make them feel worse. Spending too much time planning, problem solving, fantasizing, or contemplating negative or odd ideas can be exhausting. It may also increase your risk of experiencing stress, anxiety, and depression symptoms. Practicing mindfulness exercises can help you shift your focus away from this type of thinking and engage with the world around you.

What are the main difference between mindfulness and meditation?

Mindfulness is a quality that can be practiced throughout your life, while meditation is a formal practice that can use mindfulness as a technique. Mindfulness is a practice that we carry with us wherever we go, whereas meditation is more of an exercise. Both work to help our well-being and live more in the present.

You can practice mindfulness anywhere, but you usually need a certain space to meditate. Meditation is a more structured practice than mindfulness. Some mindfulness-based treatments, such as Dialectical Behavior Therapy, do not involve meditation.

How to practice mindfulness and meditation?

1. Mindfulness meditation: This is about awareness of the present moment, without judgment.
2. Walking meditation: Can help ease tension and is best done in a place with greenery. Find a quiet spot where you may stroll slowly and uninterrupted. Pay attention to the feel of your feet on the ground, the movement of your legs, and the rhythm of your steps. If your thoughts wander, gently return your attention to the process of walking.
3. Mindful listening: Sit quietly and close your eyes. Focus on the sounds around you, whether they are distant or close. Try to listen without judging or labeling the sounds. Just notice them as they are.
4. Mindful/deep breathing: Involves focusing on the natural rhythm of your breath to promote relaxation and mental clarity.
5. Body scan meditation: This involves mentally scanning your body, focusing on different parts one at a time.
6. Loving kindness meditation: A Buddhist meditation that involves directing well-wishes toward others.
7. Mindful movement: Involves paying attention to your body and surroundings while moving.
8. Guided meditation: a type of meditation led by a teacher, in person or via audio or video. When starting out, having an expert lead you through the basic steps of your meditation practice is recommended
9. Concentration meditation: A practice that involves using your breath as an object of focus.
10. Gratitude practice: Take a few moments each day to reflect on what you are grateful for. You can write these down in a journal or simply think about them. Focus on the feelings of gratitude and let them fill your mind and body.
11. Mindful stretching: Perform gentle stretches, paying close attention to how your body feels during each movement. Notice the sensations in your muscles and joints. Breathe deeply and move slowly, staying present in each stretch.
12. Mindful visualization: Sit comfortably and close your eyes. Consider a quiet environment, such as a beach or a forest. Visualize the colors, sounds, and fragrances. Allow yourself to feel as if you are genuinely in that spot, enjoying its tranquility.

Benefits of mindfulness and meditation

Mindfulness and meditation provide more health benefits than simply achieving inner peace. Meditation and mindfulness have numerous benefits, including physical and mental health. After all, mindfulness and meditation entail more than just thinking about something intensely. The rewards of persistent work can have a long-term impact on our health.

• Better sleep
  
• Stress management
  
• Better Immune system response
  
• Improves attention span
  
• Reduces Anxiety
  
• Basic mindfulness meditation habitual
  
• Cognitive flexibility
  
• Lower blood pressure
  
• Decrease cognitive decline
  
• Help prevent depression relapse
  
• Increasing imagination and creativity
  
• Better moods
  
• Helps you build Positive relationships
  
• Reduces negative emotions
  
• The mental discipline helps with addiction
  
• Deeper Mindfulness
  
• Balanced / regulated Emotions
  
• Grows your Empathy
  
• Helps you focus on the present
  
• Decreased Heart rate
  

Having the right attitude is everything that is why Jon Kabat-Zinn, a pioneering figure in the field of mindfulness, founder of the Mindfulness-Based Stress Reduction (MBSR) program and the author of several famous publications, he has played an important role in scientifically verifying mindfulness’s benefits for stress reduction and overall well-being. Here are key attitudes you should have to get the best out of mindfulness and meditation according to Jon Kabat-Zinn:

• Be non Judgmental: Be an unbiased witness to your own experience. Recognize how we constantly judge and react to our experiences, both internal and external.

• Be willing to let go: By focusing on our inner experiences, we can identify which thoughts, feelings, and events our minds tend to hold onto. Embrace your current experience.

• Be Non-Striving: The goal is to be with yourself right here, right now. Pay attention to
  what is unfolding without trying to change anything

• Have a beginner’s mind: Lay your ego to rest. Be curious, be open minded, be ready to receive, ready to learn and unlearn.

• Have Patience: A form of wisdom, patience demonstrates that we accept the fact that
  things sometimes unfold in their own time.

• Acceptance: See things as they are. This sets the stage for acting appropriately in
  your life no matter what is happening.

• Trust: Develop a basic trust with yourself and your feelings. Know it’s OK to make
  mistakes

You can apply these mindfulness and meditation practices even at work – See how:

• Work on one task at a time – Devoting your full attention to a single task will help you stay focused.
• Notice when you’re rushing – Mistakes happen when you move too fast.
• Set an alarm to check in with yourself – Even a few deep breaths are better than nothing.
• Be humble – Acknowledge your weaknesses and look for what others can teach you.
• Focus on what you can control – There’s no use stressing over what you can’t change.
• Develop a growth mindset – There’s always room for improvement. Keep looking for ways to grow as a person.
• Improve your listening skills – Pay attention when people are talking. Try to stay in the present and hear the meaning behind their words.

How often should I practice mindfulness and meditation?

It depends on the type of mindfulness and meditation exercise you plan to do. These Exercises can be practiced anywhere and at any time. According to research, engaging your senses outdoors is particularly advantageous.

For more structured mindfulness exercises, such as body scan meditation or seated meditation, you’ll need to schedule time in a quiet environment free of distractions or disruptions. You could do this form of exercise early in the morning before starting your daily routine.

Aim to practice mindfulness every day for six months. Over time, you may discover that awareness comes naturally. Consider it a pledge to reconnect with and nurture yourself.

Rightasrain says while research on mindfulness meditation is still in the early stages, some small, initial studies have found that over time mindfulness meditation may lead to increases in gray matter density in the hippocampus and other frontal regions of the brain as well as increases in anterior insula and cortical thickness.

Increases in gray matter and the left hippocampus aid learning, cognition and memory, resulting in better retention of facts and more mindful behavior. And increases in the anterior insula and in cortical thickness benefit cognitive function, attention and self-awareness.

If you are excited to begin your journey in mindfulness and meditation but have no idea where to begin, websites like thebetterhealthgeneration, Calm, BetterUp are a great place to start. They have coaches specializing in these practices and the best part is how eager the coaches are to share their knowledge on building more mindful habits. A coach is a great partner for learning techniques, reducing stress, and finding inner peace.

A coach can help develop your mindfulness skills and practices in the following ways:

• Creating a customized mindfulness and meditation practice plan
• Sharing new methods and resources
• Holding you accountable
• Helping you identify goals
• Offer tips to overcome distractions or difficult emotions.

Good luck on your journey!