Meditation and mindfulness may sound similar, but they are not interchangeable terms.
“Mindfulness is just being aware in the present moment in a non-judgmental way,” says Dr. Lott. “That can look like a lot of different things but it is surprisingly hard and challenging to do.”
You can do anything mindfully: take a shower, go for a walk or even wash dishes. The key is to stay in the moment and pay attention to the sights, sounds, smells and colors around you.
Meditation is one way to be present in the moment. It’s a very focused approach, and often revolves around breathing or a mantra.
Benefits of Meditation and Mindfulness
Research on meditation and mindfulness is growing. From 1995-1997, there was only one randomized controlled trial that investigated meditation. That number jumped to 216 randomized controlled studies from 2013-2015.
These studies have pointed to the clear benefits of meditation. Meditation can help:
- Reduce pain
- Manage depression or anxiety
- Enhance creativity
- Improve sleep
- Improve focus and concentration
- Increase work productivity
Another fascinating area of meditation research indicates meditation can even help thicken regions of the brain associated with memory, sense of self, empathy and stress.
Mindfulness, too, has many benefits, starting with allowing yourself to have a more positive outlook.
“The idea of mindfulness is being in the present moment and experiencing things as they are – without trying to change things, rush through them or hold onto them,” explains Dr. Lott. “This can actually reduce negative experiences and enhance your ability to enjoy things in a different way.”
How to Practice Meditation
It may feel overwhelming or even impossible to carve out time in our busy, hectic days to practice a mindful skill like meditation.
“One of my biggest recommendations is that you need to embrace the chaos and be flexible in your practice,” says Dr. Lott.
Start with one minute of meditation, perhaps first thing in the morning.
“Give yourself just one minute when it feels like five minutes is too much and see what happens,” Dr. Lott encourages. “Pay attention to what’s happening: notice what’s going on in your body, where your mind is going and where your anxieties lie. Even one minute of meditation makes a difference.”
Here are a few other tips to keep in mind as you start your practice:
- Find a comfortable, quiet space
- Set a time limit
- Notice your body – how your arms, legs, head and feet feel
- Follow your breath as you inhale and exhale
- When your mind wanders, redirect it back to your breath and body
- At the end of your practice, notice how you feel and pay attention to your surroundings
One of the most common misconceptions is that when you meditate, you shouldn’t have any thoughts.
“Meditation is not about how many times your mind wanders or how many thoughts you have,” Dr. Lott says. “It’s actually about that act of noticing non-judgmentally and bringing your attention back to the present.”
Dr. Lott often compares meditation to exercise. “The act of gently bringing yourself back to the present is like doing reps in any workout,” she notes. “That practice is what strengthens you and enables you to be more present in your daily life.”
Give meditation and mindfulness a try. It may not change your circumstances, but, as Dr. Lott says, it may help lead to less stress and anxiety.
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