Mindfulness vs. Meditation

Mindfulness and meditation are terms that are often used interchangeably, but they are not exactly the same. Yet, the two approaches can be intertwined as we strive to become more grounded and self-aware in our lives.

Mindfulness is a state of mind in which you focus your awareness on the present. Meditation is a tool we can use to develop a regular mindfulness practice.

What is mindfulness?

Mindfulness is being present in the moment without judgment. This means you’re not dwelling on a past problem at work or projecting into the future about a family vacation that still requires you to buy plane tickets.

How mindfulness is used in dialectical behavior therapy

Psychologists often use dialectical behavior therapy (DBT) that incorporates mindfulness to treat patients with emotion regulation challenges and self-destructive behaviors.

The main components of therapy include mindfulness. Patients are guided to focus calmly on suspending judgment, managing distress, and healthy coping skills.

According to recent research on partial hospitalization programs, The use of DBT reduces patients’ mental health problems. The aim of the study is to measure symptom reduction as well as how it relates to the acquisition of mindfulness skills. The results showed that as mindfulness education increased, it made a significant difference in reducing patients’ depressive and anxiety symptoms from intake to discharge.

What is meditation?

Meditation is a tool or practice used to develop mindfulness. Meditation is a deliberate practice that calms you, helps you focus on awareness, and helps you achieve emotional balance.

It often begins with a dedicated focus on deep breathing. Deep breathing stimulates the vagus nerve, which regulates digestion, heart rate, as well as breathing rate.

Types of meditation

You are not limited to one method of meditation. There are several meditations you can choose from if you want to start practicing. Here is a list of popular types of meditation:

• Breath Awareness Meditation: It involves focusing your attention on various breathing techniques.
• Loving Compassion Meditation: This includes paying attention to yourself and your loved ones while thinking about caring and caring thoughts
• Mantra based meditation: It involves chanting a word or phrase, either out loud or in your head.
• Concept Meditation: This includes mental imagery for relaxation and calming your mind.
• Meditation movement: This involves focusing on body parts and movements as you walk.
• Body scan meditation: This involves scanning the body and noticing physical sensations.
• Focus Meditation: This involves focusing on a particular object, sound or your breathing.

What is mindfulness-based stress reduction?

Jon Kabat-Zinn, professor emeritus of medicine at the University of Massachusetts Medical School, founded the world-renowned Mindfulness-Based Stress Reduction Clinic (in 1979).

Mindfulness-Based Stress Reduction (MBSR) is a popular 8-week mindfulness training program and meditation therapy. Participants are guided by an instructor. You will learn about breathing, gratitude, meditation and yoga. The goal of MBSR is to bring people into the present moment without judgment. Benefits include reduction of stress, pain and depression.

A recent study emphasized the use of mindfulness and meditation during crises such as Covid-19. This study reiterates that systematic reviews of mindfulness-based stress reduction (MBSR) methods have shown improvements in people’s measures of anxiety, depression and pain.

The brains of people who developed a long-term meditation practice and those who completed the MBSR program even showed structural and functional changes. Offering mindfulness and meditation practice is low-cost and can complement other treatments.

How to Mind Without Thinking

You don’t have to sit in the lotus position or practice the various forms of meditation we’ve mentioned to be mindful. If you’re not interested in meditating, there are other ways to embrace mindfulness. Deepak Chopra says, “When you consciously bring your wandering mind back to the present moment, you are cultivating mindfulness.

To practice mindfulness, start by observing your daily life through your senses:

• Savor this delicious dark chocolate as you eat slowly.
• Listen to the birds while you drive.
• Watch and admire the sunset.
• Feel how happy you are after hugging your partner.

Whatever you’re doing at work or at home, set an intention to do one thing at a time. Be fully engaged in whatever activity it is without distractions or interruptions. So, if you’re working on an important report for your boss, don’t check your social media and then call about the office Christmas party. Be fully engaged in an activity as it is happening. It is in the mind.

Another way you can practice mindfulness is through mindful eating. At night, we can watch a Netflix movie while eating dinner. We are not paying attention to the food or taking the time to enjoy it. Mindful eating requires us to slow down and pay attention to the textures and flavors of our food. Then check to see if we are full. With food in mind, we are associated with the experience of eating and enjoying good food.

Other Simple Ways to Bring Mindfulness into Everyday Life

In our fast-paced world, incorporating mindfulness into your daily life can seem difficult, so try these simple steps to ease your way into being more mindful:

• Slow down
• Use your senses around you
• Accept yourself without criticism or judgment
• Focus on your breathing

You can also practice mindfulness in your relationships. When someone you love talks to you, use these tips:

• Practice active listening
• Don’t rush to judgement
• Use empathy
• Don’t multitask while the other person is talking

Also, if this is something new and different for you, be kind to yourself. As with anything new, it may take time to try, be patient with yourself.