Meditation vs. Mindfulness. What suits you best?
The differences between meditation and mindfulness - and how you can use both to have mental clarity and peace.
Have you always wanted to meditate but think you can’t? Or perhaps you want to feel more calm and at peace and think meditation is the only way to achieve that? Maybe mindfulness practices are more your jam? Though they often get tossed around together like salt and pepper, they each have their own unique flavor. Let's dive into what sets them apart and how they can spice up your life.
Meditation: The Art of Inner Stillness
Think of meditation as your mind's mini-vacation. It's all about pressing pause on the external chaos and hitting play on inner calm. Meditation is about focusing on just one thing, so your mind can have the rest it needs! It can be this as simple as:
Cultivating Stillness: Start by finding a comfy spot to sit or lie down. Focus on your breathing and relax your body like you're melting into a warm bath. Physical stillness sets the stage for mental peace.
Paying Attention: Now, keep your attention on your breath. When your mind starts playing hopscotch with random thoughts, gently bring it back to your breath, without judgment. Simply focus on your breath.
Meditation is like training a puppy—adorable but a little unruly at first. With practice, it learns to sit, stay, and enjoy the calm.
There is no right or wrong way to do it either! Most people give up too soon because they feel like they’re not doing it ‘right’. There’s also no set time to meditate - whether it’s 2 minutes or 20 minutes, both are beneficial.
And if you find it hard to focus on your breathing, here’s some other ways you can meditate. Remember, it’s simply about focusing on ONE thing!
Different Meditation Techniques:
Body Scan - tune into your body and scan from the top of your head to the tips of your toes. Simply notice any sensations, both pleasant and unpleasant, in your body.
Mantra Meditation - choose one mantra to focus on (eg. I am in control of my body and mind) and simply repeat that mantra over and over in your mind for the desired time.
Loving-Kindness Meditation - focus on the people in your life and think about sending them love and kindness and/or focusing on the love and joy you feel when you’re with them.
Chocolate Meditation - yes, really! It's as delicious as it sounds. Simply get a piece of chocolate, close your eyes, and focus on the chocolate melting in your mouth, the flavour and texture as it changes, and really savouring the moment. It’ll be the best chocolate you’ve ever had!
Guided Meditation - for those who think meditation isn’t for them! Simply find a meditation app (suggestions below), find a meditation you want to listen to and follow along, tuning into the words and guidance.
Apps to Try:
Calm
Insight Timer
Headspace
Ten Percent Happier
Buddhify
Unplug
Mindfulness: A Way of Being
Mindfulness is the Jedi mind trick that helps you stay present. It's about noticing what's happening right now without getting swept away by it. The two key aspects are:
Self-Guided Attention: Tune into your current experience by observing your thoughts, feelings, and sensations as they pop up (but not letting them overtake & control you… simply notice).
Curiosity, Openness, and Acceptance: Welcome these experiences with open arms. Instead of trying to change them, get curious about them. It's like hosting a party where all your feelings are invited.
Mindfulness helps you break free from autopilot mode. Instead of getting swept up by your emotions and reacting to events around you; you are able to remain calm and in control of your mind, so you can respond.
Remember, life may try to press your buttons but you’re the one controlling the remote that is your mind.
Why Practice Mindfulness and Meditation?
Both practices offer a treasure trove of benefits. Meditation gives you dedicated time to cultivate inner peace, while mindfulness weaves that peace into the fabric of your daily life. Together, they boost emotional resilience, reduce stress, and promote overall well-being.
How does this help your health?
Incorporating these practices into your routine can help you stop emotional eating in its tracks or override your emotions so you show up for yourself in your choices (like going to the gym or choosing nutritious meals instead of letting your emotions derail you).
So, whether you’re meditating in the morning or practicing mindfulness during a hectic workday, you're setting yourself up to have a calm nervous system and greater choice in your actions.
