What is the difference between mindfulness and meditation?

The core difference is actually the affiliation - mindfulness is one of the many branch techniques of meditation, and the "meditation" we refer to in our daily context is the collective name for all concentration training with awareness and relaxation goals. Don't reverse the inclusive relationship between the two.

When I first came into contact with this type of practice a few years ago, I used the two terms interchangeably. It wasn’t until I attended the Kabat-Zinn system’s mindfulness teacher training that the teacher dispelled this misunderstanding in the first class: What we now call clinical mindfulness is modified from the Four Foundations of Mindfulness practice of Theravada Buddhism. Yes, after Kabat-Zinn completely de-religious it in the 1970s, it became a psychological intervention technology that can be used in hospital clinics. It has very clear training standards: be aware of the present moment without judgment, and gently pull back when your mind wanders. That's it, no unnecessary requirements.

However, there are actually different opinions on this definition in the circle. Many researchers and practitioners in the field of mindfulness feel that mindfulness should have been separated from the larger category of "meditation" long ago. After all, when it comes to meditation, many people's first reaction is spiritual practice, chakra, and even some spiritual content. It is completely different from mindfulness intervention, which is supported by a large amount of clinical data and has been included in the scope of medical insurance reimbursement in many regions. I previously accompanied a friend to the Jingwei Center for mindfulness cognitive therapy. He specifically told his colleagues that he was going for psychological counseling and did not dare to mention the word meditation for fear of being misunderstood as being obsessed with some metaphysical content.

To use an inappropriate analogy, meditation is like a general term for all exercises that “adjust the state through adjusting the body, breath, and mind.” It is like all sports with “running”, such as fast running, jogging, hurdles, and marathons. Mindfulness is more like jogging, with very clear movement standards, training goals, and even clear applicable groups—people who want to relieve anxiety, improve distraction, and reduce emotional internal consumption. Practicing mindfulness will basically not lead to pitfalls. If the meditation content you encounter is about visualizing light, connecting to cosmic energy, or asking you to deliberately clear your mind, then it is most likely not mindfulness meditation.

Of course, there are also many practitioners of traditional meditation who do not agree with the statement of "independence of mindfulness" and feel that the essence of mindfulness is secular introductory meditation and is not a new category. In fact, for ordinary practitioners, there is really no need to worry about this definition. Whatever suits you is good. If you are always asked to believe this or that when practicing, or if after practicing, your mind is filled with self-criticism of "I was distracted just now and I need to correct it," no matter it is called mindfulness or meditation, just run away.