GUIDE
Mindfulness
Being fully present, and how it relates to meditation
Mindfulness is paying attention to the present moment, on purpose and without judgement. It can be practised in meditation and in everyday activities.
What is the difference between mindfulness and meditation?
Mindfulness is a quality of attention: noticing what is happening now, without judging it. Meditation is a practice, usually done sitting for a set time, that trains attention and lets the mind settle. Mindfulness can be one style of meditation, and it can also be practised while eating, walking or working.
Simple mindfulness practices
- Mindful breathing: notice five breaths, feeling the air enter and leave.
- Body scan: move your attention slowly from head to toe, noticing sensations.
- One mindful activity a day: drink your tea or walk to work with full attention.
- Pause before reacting: take one breath before replying to a stressful message.
What research says
Mindfulness-based programs are among the most studied wellbeing practices. A 2014 meta-analysis found moderate evidence that mindfulness meditation programs can reduce anxiety and depression symptoms. A 2013 study found that two weeks of mindfulness training reduced mind-wandering and improved test performance in students. The U.S. National Center for Complementary and Integrative Health notes that results vary and that meditation should not replace conventional care.
From mindfulness to meditation
Mindfulness in daily life and a regular sitting practice support each other. If you would like a structured start, the Happiness Program in Jaipur teaches guided meditation, breathing practices and Sudarshan Kriya™.
Sources
- Goyal M, et al. Meditation programs for psychological stress and well-being: a systematic review and meta-analysis. JAMA Internal Medicine, 2014.
- Mrazek MD, et al. Mindfulness training improves working memory capacity and GRE performance while reducing mind wandering. Psychological Science, 2013.
- National Center for Complementary and Integrative Health (U.S. NIH). Meditation and Mindfulness: What You Need To Know.
FREQUENTLY ASKED QUESTIONS
Is mindfulness the same as meditation?
Not exactly. Mindfulness is a way of paying attention. Meditation is a practice. Mindfulness meditation combines the two.
Can I practise mindfulness without meditating?
Yes. You can bring mindful attention to everyday activities like eating, walking or listening.
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