When hearing the word “meditation”, the first thing that comes to mind is “Yoga”. Well, I mean the image of a yogi, but that’s not what I am talking about here. Meditation is essentially the art of being calm. And there are great benefits to meditation as per Wikipedia lists out. Especially, when the word "Mindfulness" is involved. Mindfulness refers to being “mindful” of the present. In other words, living the moment and applying all of your focus just to do that, as this will, later on, become the essence of your mindfulness. Be it in Meditation, or Work. Let's check the differences out together.
Meditation:
Meditation is a practice where an individual uses a technique – such as mindfulness or focusing the mind on a particular object, thought, or activity – to train attention and awareness, and achieve a mentally clear and emotionally calm and stable state. Scholars have found meditation elusive to define, as practices vary both between traditions and within them.
Meditation has been practiced since 1500 BCE antiquity in numerous religious traditions; often as part of the path towards enlightenment and self-realization. Meditation may significantly reduce stress, anxiety, depression, pain, enhance peace, perception, self-concept, and well-being.
Mindfulness:
Mindfulness is the practice of purposely bringing one's attention to experiences occurring in the present moment without judgment. A skilled one develops through meditation or other training. Mindfulness derives from sati, a significant element of Buddhist traditions, and based on Zen, Vipassanā, and Tibetan meditation techniques.
Clinical studies have documented both physical- and mental health benefits of mindfulness in different patient categories as well as in healthy adults and children. There is also evidence suggesting that engaging in mindfulness meditation may influence your physical health.
Read more: What Are the Benefits of Mindfulness? A Practice Review of Psychotherapy
Benefits of Routine Mindful Meditation:
Inputs from: 12 Science-Based Benefits of Meditation
Reduces Stress
Stress reduction is one of the most common reasons people seek meditation. And many styles of meditation can help reduce stress, as it can also reduce symptoms in people with stress-triggered medical conditions.
Enhances Self-Awareness
Some forms of meditation may help you develop a stronger understanding of yourself, enabling you to grow into your best self. Self-inquiry and related styles of meditation can help you “know yourself. Which can be a starting point for making other positive changes.
Promotes Emotional Health
Some forms of meditation can also lead to improved self-image and a more positive outlook on life. Two studies of mindfulness meditation found decreased depression in over 4,600 adults
Can Induce Kindness
Some types of meditation may particularly increase positive feelings and actions toward yourself and others. Metta, or loving-kindness meditation, is a practice of developing positive feelings, first toward yourself and then toward others. Metta increases positivity, empathy, and compassionate behavior toward others.
Helps Fight Addiction
The mental discipline you can develop through meditation may help you break dependencies by increasing your self-control and awareness of triggers for addictive behaviors. Meditation develops mental discipline and willpower that can help you avoid triggers for unwanted impulses. This can help you recover from addiction, lose weight, and redirect other unwanted habits.
A Simple Routine:
Taken from: 5 Simple Mindfulness Practices for Daily Life
1. On waking- Sit in your bed or a chair in a relaxed posture. Close your eyes and connect with the sensations of your seated body. Make sure your spine is straight, but not rigid.
2. Take three long, deep, nourishing breaths- Breathing in through your nose and out through your mouth. Then let your breath settle into its own rhythm, as you simply follow it in and out, noticing the rise and fall of your chest and belly as you breathe.
3. Ask yourself- “What is my intention for today?” Use these prompts to help answer that question, as you think about the people and activities you will face. Ask yourself:
- How might I show up today to have the best impact?
- What quality of mind do I want to strengthen and develop?
- What do I need to take better care of with myself?
- During difficult moments, how might I be more compassionate towards others and myself?
- How might I feel more connected and fulfilled?
4. Set your intention for the day- For example, “Today, I will be kind to myself, be patient with others, give generously, stay grounded, persevere, have fun, and eat well” or anything else you feel is important.
5. Throughout the day check-in with yourself- Pause, take a breath, and revisit your intention. Notice, as you become more and more conscious of your intentions each day how the quality of your communication, relationships, and mood shifts will change.
Written by - Joshua
Edited by - Dana Asnan
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