By Joshua Schultz, Psy.D who “is a therapist and writer based in Philadelphia. He writes on love, compassion, and mindfulness from an individual and systemic perspective.” The internet is flooded with information about the benefits of mindfulness and meditation. The words are often used interchangeably, with little explanation of either. For individuals who want to start meditating or living mindfully and starting from square one, this can be confusing. While mindfulness and meditation are interrelated, they are not the same. A basic understanding of the differences between these two concepts can help you carve out a practice that meets your needs. 00:04 01:00 There are many different types of meditation, each with different qualities and specific practices that lead the meditator in different directions of self-development. Choosing a practice requires an understanding of one’s goals, as well as an understanding of what each type of meditation provides. In this article, we break down mindfulness and discuss the similarities and differences of several meditation practices. This article is written to provide clarity so that you can begin or continue the journey toward your personal mindfulness and meditation goals. Before you continue your journey, we thought you might like to download our three Mindfulness Exercises for free. These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life. 5 Differences Between Mindfulness and Meditation To begin this exploration, it is useful to look at some definitions for the two constructs. 1. Mindfulness is a quality; meditation is a practice John Kabat-Zinn (1994), one of the most popular Western writers on this topic and creator of the Mindfulness-Based Stress Reduction program (MBSR), defines mindfulness as “the awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally.” Compare this to one researcher’s definition of meditation: “Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state” (Shapiro et al., 2018). While Kabat-Zinn’s definition describes a way of relating to oneself and one’s environment, Walsh and Shapiro define a formal practice meant to alter or enhance one’s state of mind. While there are many definitions of each concept, the differences are apparent in these two. Meditation is a practice, and through this practice, one can develop different qualities, including mindfulness. Mindfulness describes a specific way of living that can be cultivated through practice. There is a category of meditative practices called “mindfulness meditation,” which help the practitioner to live and act with mindfulness. But as we will see, there are many categories of meditative practice, of which mindfulness meditation is only one. 2. Meditation is one of many roads to mindful living Meditation is one method through which someone may learn to live mindfully. We can also think about meditation as a tool to develop mindfulness. Meditation has proven to be highly effective in helping people be more mindful in their daily experiences. For example, those who practice mindfulness meditation, systematically and with discipline, such as those who participate in the MBSR program, are more able to act mindfully in their everyday lives (Carmody & Baer, 2008). Meditation is a way to plant the seeds of mindfulness and water them so that they grow throughout our lives. Although meditation is highly effective for this purpose, it is just one of the ways to cultivate mindfulness, as we will see later on. 3. Mindfulness can be used in treatment that does not include meditation Mindfulness is a quality that is associated with many mental health benefits and other positive attributes, such as self-esteem and self-acceptance (Thompson & Waltz, 2007). For these reasons, many practitioners see mindful living as a worthwhile goal for their clients. However, not all clients are receptive to meditation or willing to build a formal practice into their everyday lives. Dialectical Behavior Therapy (DBT) is an excellent example of a treatment that uses mindfulness to help clients without requiring them to meditate formally. DBT interventions are aimed at assisting clients in developing a “wise mind,” by learning different skills that help them embody the qualities of Kabat-Zinn’s definition (Shapero, Greenberg, Pedrelli, de Jong, & Desbordes, 2018). DBT clinicians guide their clients toward mindfulness without ever having them engage in formal practice. This aspect is important to keep in mind for practitioners who want to help their clients cultivate mindfulness but are limited by factors such as time or client hesitation. 4. Mindfulness can be practiced formally and informally To meditate is a paradoxical thing, as it is an exercise of “non-doing.” Generally speaking, the work is to become an observer of one’s inner world, exerting minimal effort and adopting a stance of non-judgment. These qualities are antithetical to the way that many of us live our lives: striving to get ahead and prioritizing work over rest. Practicing formal meditation, by sitting for a designated period, can provide a refuge from the busyness of the world and remind us that we do not need to work so hard to achieve our goals or be who we want to be. Despite its many virtues, not everyone wants to engage in formal mindfulness practice. However, these people may still want to be more mindful in their everyday lives. Luckily, there are many informal ways to practice mindfulness, such as mindful eating, mindful walking, or even mindful conversation. To practice mindfulness informally means to engage in everyday activities with the intention of being mindful. This involves slowing down, paying attention, suspending judgment, and fully engaging in whatever experience is happening in the present moment. 5. Mindfulness is only one aspect of meditation Mindfulness is an important part of meditation practice, but other factors make meditation special. One other vital quality of meditation is concentration. When deprived of external stimuli, such as in formal meditation, the mind can inevitably wander to a thousand unexpected places. When the mind is wandering, it is hard to maintain focus
