Making sense of Mindfulness and meditation
Modern day wellness dialogue is full of references to the benefits of mindfulness and meditation practices. The two words are often used interchangeably and while they are certainly interrelated, they are not quite the same thing.
Mindfulness is a practice that involves awareness through consciously paying attention to the present moment, without judgement or expectation. The practice can become infused into everyday life. EG. you can eat mindfully, maintaining attention on all of your senses as you take each mouthful of food, chew and swallow whilst allowing distracting thoughts to simply pass you by as you engage in the process.
Meditation is a practice that the individual engages in regularly for a period of time (anywhere from one minute to hours!), focusing on a specific technique that assists in achieving a mentally clear mind and emotionally and physically calm state. Typically practised either early in the morning or as part of a night time routine.
There are many broad definitions available for each, but I think that mindfulness can best be understood as supporting one relating to themselves, within their environment, within the moment...whereas meditation seeks to support the alteration or enhancement of one's state of mind, through a more dedicated practice.
It is possible to engage in mindful meditation, and meditation practices can support more mindful living!
Mindfulness teaches us to be fully present in what’s happening in the moment, leave the past where it is and resist thoughts of the future. It encourages us to avoid judging our thoughts and feelings and to simply respond to their existence without reacting to them. The practice can work to strengthen our alignment with our own core values.
It can be difficult in the busy modern world for the human mind to stay in the present moment. One Harvard study I read stated that people spend 46.9 percent of their waking hours thinking about something other than what they are actually doing. I'm sure many of us can relate to this.
Most people can easily pick up some basic mindfulness techniques and quickly begin implementing them into their everyday lives. Mindful breathing or visualization practices can take a little longer to adapt to but can become very useful tools, particularly during times of high worry or thought rumination. Acceptance and Commitment Therapy (ACT) teaches a simple and now well known practice called ‘leaves on a stream’, where one is supported to sit and focus attention on visualizing a gently flowing stream with leaves passing by. As thoughts come to mind, you acknowledge them and place them on a leaf to float on down the stream. You allow the thoughts to come up naturally as you sit and refrain from engaging in judgement of those thoughts. They are all valid. If you realize your mind wanders off from the activity, you gently bring your attention back. Practices such as these can be a powerful anchor when feeling overwhelmed by negative thoughts. Though you may not be able in the moment to eradicate the roots of these thoughts, you can manage how you respond to the thoughts coming up.
Meditation is an ancient intentional, spiritual practice, long considered a robust tool for creating a vastly improved connection to one’s self - mind and body, and their relationship to the world they live in. My Ayurveda teacher Katie Silcox says “one of the best ways to gain access to our soul and become truly happy is to practise sitting in silence”.
There are literally hundreds of different styles of meditation and teaching lineages stemming from different cultures, traditions, religions and spiritual disciplines, and there is no one universally accepted “best” approach.
Some of the more well known teachings include:
Mindfulness meditation
Concentration meditation
Heart centered meditation
Zen meditation
Transcendental meditation
Vipassana meditation
Sound bath meditation
If you’re new to meditation, one of the first things you may want to consider is whether a guided or unguided practice appeals to you. Guided practices are often used in group settings or as part of other spiritual or physical practices such as yoga. Unguided meditation tends to be silent or mantra based. Many people often feel best supported by a guided approach when they first start out.
And so, traditional teachings have long told us that these practices lead to improved mental, physical and emotional health, and certainly many therapeutic frameworks and treatment plans for a variety of mental and physical health concerns, now encompass elements of mindfulness and meditation...but what is the Science saying?
Well there is ever increasing evidence to suggest that these practices can positively impact brain, immune and mental health. Further, conditions related to chronic pain and functional impairment and those illnesses understood to be related to inflammation within the body, seem to respond to the practices also. Based on research findings and overwhelming anecdotal evidence, many health practitioners now regularly recommend these practices to assist with stress management.
Documented research utilizing Electroencephalogram (EEG) and Functional Magnetic Resonance Imaging (fMRI) demonstrates changes in brain activity and structure for participants who have learned to meditate. Improvements in neural processing and reductions in inflammatory cytokines are also being reported. Researchers seem to be claiming that whilst the quality and quantity of research needs to continue to improve, the findings produced thus far holds real promise.
So while the evidence is growing to support these traditional teachings, and with many dedicated meditators and mindfulness practitioners across the globe continuing to report the psychological and physiological effects of even a brief daily practice, it may just be worth the time and energy investment. It’s safe and you don’t require any special props or tools to get started.
Keep in mind that these practices are personal and you can modify them to meet your individual needs. Any sense of discomfort, pressure or unease with the process won’t be conducive to you finding your success. Explore different styles, at different times of the day and in different environments to see what works best for you.
There are many ways you can learn more about mindfulness and meditation and how they may be a beneficial support to your health and wellbeing. Of course, extensive information online exists, as do hundreds of reputable books. You can take a local class or enroll in a course. You can also access some fabulous apps to introduce you to a new practice and support ongoing practice.
Here a a few options for consideration:
Headspace
Calm
Smiling Mind
Insight Timer
Aura
Sattva
Inscape
Sanctuary
Meditate on the Self as being
Vast as the Sky,
A body of energy
Extending forever in all directions -
Above, below, all around.
In the embrace of infinite space,
Awaken to your true form -
Divine Creative Energy
Revealing Herself as you.
Lorin Roche
The Radiance Sutras
*I’m a passionate life long student and my blog posts intend to share information only. If something peaks your interest, I encourage you to do your own research, and seek further advice and support through your health and wellness providers. If you’d like to consult with me, please get in touch.*