Mindfulness and meditation have many similarities and are often used in similar contexts. Both practices are powerful tools for enhancing mental well-being, improving focus, and fostering a sense of inner peace. It’s understandable that there is some confusion between the two, but the terms are not interchangeable. 

Although many aspects of each practice are intertwined, they are still different. Here is how mindfulness is different from meditation.

What is mindfulness?

Mindfulness is the practice of bringing your full attention to the present moment. This means observing your thoughts, emotions, and surroundings without judgment. Unlike meditation, which is typically practiced for a set period in a calm environment, mindfulness can be done anytime, anywhere.

Studies have shown that mindfulness can reduce stress, lower blood pressure, and improve emotional resilience. In one study, mindfulness was proven to help people at risk for heart disease by lowering their blood pressure.

Mindfulness helps us reconnect with the here and now, breaking free from dwelling on the past or worrying about the future. It’s about cultivating awareness in all activities, from eating to walking to work. When you are mindful, you are actively involved with your thoughts, senses, emotions, and actions instead of allowing your mind to wander. Being present can reduce stress and increase your feeling of happiness.

What is meditation?

Meditation is an intentional practice designed to train the mind. It usually involves sitting in a quiet place, focusing on your breath or a mantra, and redirecting the mind when it wanders. Meditation often includes elements of mindfulness, but it’s structured and generally practiced for a specific duration each day.

There are many meditation practices, each designed to achieve a different outcome, from relaxation to heightened awareness. For example, transcendental meditation (TM) uses a silent mantra to help the mind settle into a state of profound rest, while guided meditation involves following an instructor’s prompts to achieve clarity.

In short, meditation is often considered a more formal practice with set steps, unlike mindfulness, which is an ongoing approach to daily life.

Mindfulness and meditation: together or separate?

Mindfulness can be practiced independently of meditation, but the two often go hand-in-hand. In fact, mindfulness is a fundamental aspect of meditation. By focusing on the present, mindfulness and meditation help activate the body’s parasympathetic nervous system, also known as the "rest and digest" response, which can reduce stress, improve sleep, and enhance emotional well-being.

Combining mindfulness and meditation practices can lead to a greater sense of self-awareness and peace. Many people find that practicing mindfulness outside formal meditation helps deepen their meditation sessions.

Types of meditation

Meditation typically refers to intentional, seated meditation practice. There are many different variations of meditation. Some focus on expanding awareness, calming the mind, experiencing inner peace, opening the heart, and so on.

Meditation is also not always practiced sitting in a chair or on the floor. Other variations include postures and breathwork. Here are just a few of the different types of meditation you can practice.

1. Guided meditation

Guided meditation is a meditation practice led by a teacher, either in person, via video, or via audio recording. Both beginners and experienced meditators can benefit from being guided through a meditation session. An experienced teacher may open your eyes to a new skill or recommend a technique you have not practiced before in your meditation journey.

Another benefit of a guided meditation class is that you can completely relinquish control and let the teacher guide you through the practice. It can be quite distracting to peek at the clock or wonder if you are keeping the right rhythm to your breathwork. Your teacher can take all the guesswork out of the practice.

2. Transcendental meditation

Transcendental Meditation is a meditation technique that involves using a silent sound, word, or phrase called a mantra. It is taught by certified teachers who provide you with a personalized mantra to focus on during the practice. Each practice usually takes 15 to 20 minutes, and you can expect to see the most results when it is done daily.

3. Progressive relaxation

Progressive relaxation is a meditation technique that scans the body and focuses on one part of your body at a time to relax that part you are focused on. This technique differs from progressive muscle relaxation because it does not create muscle tension. 

That’s what makes this technique preferable for those who find it difficult or unpleasant to contract different muscles. Typically, progressive relaxation begins at the top of the head, and each body part is isolated and relaxed as you go down the body, eventually ending at your feet.

More practices that incorporate meditation

If you’re looking for more ways to calm your mind and stay mindful, try the practices listed below.

1. Yoga

There are so many different forms of yoga and many of them include meditation as you bring awareness to the breath with each pose. If you are new to yoga, it is best to find a trained teacher at a local studio or online at a digital studio so you can be guided through the poses and breathwork properly.

Many yoga practices include breathwork. They may start with a brief meditation or set an intention before you begin the practice. Then, you can begin with some postures that will depend on the type of class, and finally, you may end with a relaxation pose.

2. Breath awareness

Breathing is one of the most basic and recurring acts of life. The average human takes approximately 23,000 breaths a day. In the practice of breath awareness, the intention is not to control the breath but to observe each inhale and exhale as they occur naturally.

Paying attention to breathing gives your mind a place to land if you feel overwhelmed or anxious. With each breath, rising and falling, you can commit to being mindful and build on the skill of being present through the changing sensations.

3. Finding a meditative practice that fits you

There are plenty of different ways to practice mindfulness and meditation. Each practice has distinguishing characteristics that make it special, and we encourage you to try a few to find out which one best suits you.

5 meditation and mindfulness practices to explore

The best way to find a meditative practice you love is to explore what’s available. Below are five practices that are perfect for newcomers and veterans alike.

• Grateful and Happy w/ Manoj D.: Elevate your mood by practicing gratitude and reliving experiences from the past that made you feel joy (10 Minutes).
• Ease Anxiety w/ Allison S.: Slow things down with breath awareness while carving out a space for yourself to be calm and peaceful (7 Minutes).
• Wake Up Energy Flow w/ Lihi B.: Get an energy boost for your morning with rhythmic lunge flows and front body openers (30 Minutes).
• Rest and Renew w/ Manoj D.: This sleep meditation helps you mentally scan your body for stillness and serenity (20 Minutes).
• Held w/ Ally M.: this brief meditation teaches you to self-soothe and comfort yourself when you’re feeling overwhelmed (5 Minutes).

While practicing traditional forms of meditation, you will incorporate mindfulness, further cultivating your ability to approach everyday life more mindfully. Together, these practices feed each other while supporting the development of you.