Be mindful, meditate, meditate on that. Twenty years ago, one did not hear these words in everyday conversation but the concepts of meditation and mindfulness are spreading - more people are interested in learning and practicing. You may wonder, what is the difference?

When I first began studying the research and terminology around mindfulness and meditation, I could make myself confused. To simplify it, I like to think of meditation as a formal practice of mindfulness. Setting aside a certain amount of time to focus my mind and attention, without judgement and with compassion. Mindfulness is all of these things without the timer, and done in an informal way as we go about our day. It is the quality of how we live our life.

Mindfulness

A formal definition of mindfulness is choosing to be aware, without judgement but with compassion. To help me understand what mindfulness means, I like to remember these 3 components: 

Intention: Set an intention that you are going to be aware or present.

For example, make the intention or plan to go outside and look at nature at 10am today. 

Attention: Set your attention on what you are doing - the present moment. If you lose your attention and the mind begins to wander, bring it back to the present moment. Imagine your attention like a balloon. Sometimes it float away. When it does, pull the string and bring the balloon (your mind) back to the present moment.

For example, when you go outside at 10am to enjoy nature be present in nature. Pay attention. Notice what is around you. The opposite of attention is a wandering mind. Can you pay attention with focus and awareness?

Attitude: This is how you treat yourself. When you notice your mind drifting away, what is your attitude towards yourself? Can you be kind to yourself like you would towards a friend? That is attitude.

For example, you are outside but your mind starts thinking about calling your cousin. Don't get mad at yourself. Have compassion. You might say "my mind was wandering off, time to bring it back". 

Meditation

The formal practice of meditation is like a training program. The more we practice anything the better we get. When we take time to practice focusing our mind without judgement during meditation, it helps us in the everyday activities we do from talking with a colleague or our child to the awareness and non-judgement that is helpful while waiting in line at the grocery store.

If you are interested in trying out meditation or practicing again, join us for a Midweek Meditation. A free 15-minute guided meditation on Wednesdays. Details and free sign up here.

Photo Credit: Photo by Phil Garrison