The difference between mindfulness and meditation

Let me give you the simplest conclusion first: Meditation is a general term that covers all exercises that actively regulate attention and adjust mental states. Mindfulness is a very representative practice technique under the category of meditation. At the same time, mindfulness can also be extended to an attitude towards life that does not require formal practice scenarios. The two are in a relationship of inclusion and inclusion, but in different contexts, the definition boundaries will be blurred.

To be honest, when I first came into contact with mental exercises, I was confused by these two words. The courses promoted by the platform are sometimes called "Mindfulness-Based Stress Reduction" and sometimes "Introduction to Meditation." The content seems to involve closing your eyes and counting your breaths, which makes everyone confused.

To make it clear, we must first look at it in a different context. The corresponding Sanskrit word for meditation in the context of traditional practice is "dhyana", which is what we often call Zen. It includes two categories: "stop" (fixing attention on a certain object) and "observation" (awareness of changes in mental activities). Mindfulness (Pali word sati) is originally the core element of "observation" exercises, which requires practitioners to be aware of the physical and mental feelings of the moment as they really are, without making judgments or deductions. Later, in the 1970s, Dr. Jon Kabat-Zinn separated mindfulness from the religious system, removed the goals related to practice, and adjusted it to clinically treat anxiety and chronic pain. Only then did it gradually become a practice method familiar to the public and more focused on psychological adjustment.

If you talk to practitioners from different backgrounds, you will find that everyone’s understanding of the boundaries between the two is very different. I attended a traditional meditation camp before, and the teacher made it clear that only practicing at a fixed time every day, in a specific sitting posture, and with a clear goal of practice is considered meditation. When you are fishing at work and you stop for 30 seconds to notice the touch of your hands typing on the keyboard, that can only be called a fragmented practice of mindfulness, not meditation. But the doctors I know who are clinical psychologists believe that any practice of actively adjusting attention and inward awareness is considered meditation. Of course, fragmented mindfulness is also a type of meditation. There is nothing wrong with both statements, but the systems they refer to are different.

I have been practicing for almost five years, and I have also encountered the pitfalls of having to dig out definitions. At first, I felt that I had to find a quiet room and sit cross-legged for 20 minutes to be considered a "serious practice". Later, I was so busy with projects that I didn't even have time to drink water. When my fingertips were numb from anxiety, I stood by the window in the corridor and counted 10 breaths. I felt the coolness of the wind on my face and the numbness of my fingertips. I didn't scold myself for "how can't I handle this pressure?" I just watched these feelings emerge and subside. I felt relaxed within 30 seconds. Do you think this is righteousness? Of course, it is completely in line with the core of "being aware of the present moment without judgment". So is this meditation? Different people may give you different answers.

In fact, you can understand by using an analogy: Meditation is like the entire category of "exercise". You can choose from lifting weights, swimming, aerobics, jogging, etc., which correspond to transcendental meditation, loving-kindness meditation, visualization meditation, mindfulness exercises, etc. in meditation. For jogging, you can run at the same pace on the treadmill in the gym, or you can consciously slow down and feel the strength of your footing on the way home from work. The latter is an extension of jogging that is separated from the formal exercise scene, just like mindfulness can be separated from the formal meditation posture and integrated into all daily scenes such as eating, waiting in line, and catching the subway.

Oh, and don’t mistake all meditation for mindfulness. The loving-kindness meditation I have tried before requires you to silently recite blessing sentences to yourself, the people around you, and strangers in your mind. There are also visualization meditations that will guide you to imagine yourself standing on a glowing grass. These do not fall into the category of mindfulness. After all, the core of mindfulness is to "observe the existing physical and mental feelings as they are." If you actively create an imaginary scene, it is naturally different from the core of mindfulness.

After all, a name is just a label. For ordinary practitioners, there is no need to worry about whether they are practicing mindfulness or meditation. It can help you escape from messy emotions for half a minute, and allow you to taste the fresh aroma of the food when you eat, instead of cooking while your mind is still thinking about work, then this exercise is useful to you. If you plan to study systematically or communicate with colleagues from different backgrounds, first ask them clearly in which context they are talking about the concept, so as to avoid unpleasant discussions.