You may have noticed that quite often mindfulness and meditation are used interchangeable in the neural retraining world. And although they are similar, there are a few distinct differences. Being aware of these differences can allow you to use these practices in a way that’s most effective for you.
First, what is the difference between mindfulness and meditation?
Meditation is an intentional activity – a specific time that we set aside to be present with ourselves and to explore our internal landscape.
On the other hand, mindfulness is defined as “the awareness that arises from paying attention, on purpose, in the present moment and non-judgmentally” (from John Kabot Zin).
Mindfulness can be practiced at any time and in any place. It’s where you are fully present in the moment, being aware of what is going on around you. You intentionally bring your awareness to what you see, what you hear, and perhaps what you smell or taste. You notice the feel of the sun on your skin, or the itchiness of your sweater. You may notice the rise and fall of your belly as you breathe, or even feel your heart beating. Mindfulness allows you to let go of the distractions of what has happened in the past, as well as what may happen in the future. It allows your nervous system to be fully relaxed and present.
What are the benefits of mindfulness?
Short mindfulness practices done regularly can shape the structure and function of our brains – called neuroplasticity. Scientists used to think that our brains stopped growing and changing when we became adults, but we now know that our brains are always changing throughout our lifetimes. Mindfulness is one of the tools that supports neuroplasticity.
Mindfulness allows us to build the new neural pathways of calm and peace that help relax the limbic system. The more we practice, the easier it becomes to guide our limbic system out of the fear response and into the relaxation response.
How do you practice mindfulness?
If you’re comfortable, stop what you’re doing right now. Just look around you. Notice the feel of your clothing on your skin, or the feel of the chair beneath you. Look out the window and notice the trees swaying in the wind or the clouds in the sky. Take a deep breath in and smell the scent of the neighbor’s jasmine coming in the open window. Listen for any noises – maybe an airplane overhead, or the laughter of kids playing down the street.
A few of my favorite mindfulness moments include
- eating lunch (appreciating the taste and texture of the food, being present in conversation with my daughter, looking out the window at the birds playing in the bird bath)
- going for a walk (the smell of the trees, the sound of the birds, the feel of the ground beneath my feet).
- washing dishes (the feel of the warm water, the smell of the soap, the view of the flowers out my kitchen window).
Notice that mindfulness is more of a mindset rather than a specific activity that we need to schedule into our day.
As with anything, start small and work up. Mindfulness is a practice – you can’t fail. Start with where you are and with small steps, you’ll strengthen your neural connections for focus, calm, and clarity.
I’d love to hear how you practice mindfulness and the impact it’s had on your neural retraining practice. Or, if you’ve never tried it, what are the ways you can begin?
