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Mindfulness vs. Meditation: What’s the Difference?
Although the phrases mindfulness and meditation are frequently used interchangeably, they are not the same thing. However, as we work to become more rooted and self-aware in our life, we can combine the two activities.
The mental state of mindfulness involves concentrating your attention on the here and now. We can utilise meditation as a tool to establish a consistent mindfulness practise Mindfulness vs. Meditation: What’s the Difference?.
What Is Mindfulness?
Being in the present moment without passing judgement is mindfulness. That implies that you aren’t thinking backward on a business issue from the past or forward about a family vacation for which you still need to book travel arrangements.
When you are mindful, you may accept your feelings without being judgmental or overly anxious. Being mindful also entails being aware of your breathing and physical feelings. You are definitely there in the moment.
How Mindfulness Is Used in Dialectical Behavior Therapy
Mindfulness is one of the therapy’s core tenets. Patients receive instruction on how to set aside judgement, control distress, and quietly concentrate on good coping mechanisms.
The use of DBT lowers patients’ troublesome mental health symptoms, according to current research on partial inpatient programme stays1. The study sought to quantify symptom reduction and examine how it relates to developing mindfulness skills. Results demonstrated that from admission to release, patients’ symptoms of anxiety and despair decreased significantly as their mindfulness training progressed.
What Is Meditation?
The deliberate practise of meditation can help you become calmer, focus on being aware, and attain emotional equilibrium.
Dedicated concentration on deep breathing is frequently the first step. The vagus nerve, which controls digestion, heart rate, and respiratory rate, is activated by deep breathing.
Types of Meditation
There is no one right approach to meditate. If you want to start a practise, you can pick from a selection of meditations. The following is a list of popular meditation techniques:
- Breath-awareness meditation: This calls for your attention to various breathing methods.
- When practising loving-kindness meditation, you should concentrate on your well-being and the well-being of your loved ones.
- Mantra-based meditation entails repeating a word or phrase in your head or out loud.
Use mental imagery to relax and clear your mind during visualisation meditation.
- Walking while concentrating on your body’s movements and various body parts is known as movement meditation.
- Body-scan meditation entails perusing one’s body and taking note of any physical sensations.
- Focus meditation entails concentrating your attention on a single subject, sound, or your breathing.
What Is Mindful-Based Stress Reduction?
The renowned Mindfulness-Based Stress Reduction Clinic was established by retired University of Massachusetts Medical School professor of medicine Jon Kabat-Zin (in 1979).
An teacher provides participants with direction. You’ll discover more about yoga, meditation, gratitude, and breathing. Bringing individuals into the present moment without passing judgement is the aim of MBSR. Reduced stress, discomfort, and despair are a few advantages Mindfulness vs. Meditation: What’s the Difference?.
In a recent study, mindfulness and meditation were recommended for use in times of crisis like Covid 19. The analysis reaffirmed that studies that used systematic reviews of mindfulness-based stress reduction (MBSR) techniques showed changes in how people’s levels of anxiety, despair, and pain were measured Mindfulness vs. Meditation: What’s the Difference?.
Even those who had successfully finished an MBSR programme and those who had acquired a long-term meditation practise had anatomical and functional changes in their brains. It’s affordable and beneficial to offer a mindfulness and meditation practise in addition to other medical procedures.
How to Be Mindful Without Meditating
Being aware doesn’t need you to sit in the lotus position or practise any of the other types of meditation we outlined. You are practising mindfulness, according to Deepak Chopra, “when you are intentionally bringing your wandering attention back to the present moment.”
To begin practising mindfulness, start by observing your daily life with your five senses:
- Eat gently and savour that luscious dark chocolate.
- As you stroll to your car, pay attention to the birds.
- Enjoy the sunset by observing it.
- After giving your lover a hug, notice how delighted you feel.
Set your purpose to complete one task at a time whether working or at home. Invest yourself entirely in whatever you are doing without interruptions or distractions. Therefore, avoid checking social media while working on a crucial report for your employer or making a call concerning the corporate Christmas party. Take part fully in one activity at a time. That is being aware.
Eating mindfully is another approach to cultivate mindfulness. We might watch a Netflix film while eating dinner at night. We’re not enjoying the food or paying attention to it. We must take our time when eating mindfully and focus on the flavours and textures of our meal. Next, check in to see if we are all booked. We are in tune with the experience of eating and enjoying a satisfying meal when we practise mindful eating.
Other Easy Ways to Bring Mindfulness Into Daily Life
It could seem challenging to incorporate mindfulness into your daily life in our fast-paced society. But it isn’t that difficult. Try these easy steps:
- Reduce speed
- Consider your environment with your senses.
- Accept oneself without judgement or criticism.
- Think about your breathing.
You may apply mindfulness to your interpersonal interactions as well. Use these suggestions when someone you love speaks to you:
- Utilize active listening skills
- Don’t make snap decisions.
- Use compassion
- Avoid multitasking while the other person is speaking.