“In any one day there are moments where there is nothing going on, but we link up what is happening from thought to thought without any space. We overlook the spaciousness that it’s all happening in,” Gangaji, from our new book The Unexpected Power Or Mindfulness & Meditation.
Nowadays, mindfulness and meditation are often used to mean the same thing, which can be confusing, while not many are clear on what ‘mindfulness meditation’ is and how it differs from either of the above. So here’s our version:
Mindfulness is being aware. It’s noticing and paying attention to thoughts, feelings, behavior, and everything else. Mindfulness can be practiced at any time, wherever we are, whoever we are with, and whatever we are doing, by showing up and being fully engaged in the here and now.
That means being free of both the past and future—the what if’s and what maybe’s—and free of judgment of right or wrong—the I’m-the-best or I’m-no-good scenarios—so that we can be totally present without distraction.
“Mindfulness is the awareness that arises when we non-judgmentally pay attention in the present moment. It cultivates access to core aspects of our own minds and bodies that our very sanity depends on,” says Jon Kabat-Zinn, from The Unexpected Power of Mindfulness Meditation.“Mindfulness, which includes tenderness and kindness toward ourselves, restores dimensions of our being. These have never actually been missing, just that we have been missing them, we have been absorbed elsewhere. When your mind clarifies and opens, your heart also clarifies and opens.”
Mindfulness also releases ‘happy’ chemicals in the brain; it lowers blood pressure, improves digestion, and relaxes tension around pain. It is simple to practice and wonderful in effect. Not a bad deal when all that is needed is to pay attention, which sounds like something we should all be doing but often forget. When we do pay attention, then change becomes possible.
“Einstein said that we can’t solve our problems from the level of thinking that we were at when we created them,” says Marianne Williamson. “A different level of thinking doesn’t mean just a different emphasis in our thinking, or a more loving kind of thinking. It means what he said, a different level of thinking, and, to me, that is what meditation is. Meditation changes us, as it returns us to our right mind.”
Mindfulness and meditation are mirror-like reflections of each other: mindfulness supports and enriches meditation, while meditation nurtures and expands mindfulness. Where mindfulness can be applied to any situation throughout the day, meditation is usually practiced for a specific amount of time.
Mindfulness is the awareness of “some-thing,” while meditation is the awareness of “no-thing.”
There are many forms of meditation. Some are aimed at developing a clear and focused mind, known as ‘Clear Mind’ meditations. Others are aimed at developing altruistic states, such as loving kindness, compassion or forgiveness, known as ‘Open Heart’ meditations. Others use the body as a means to develop awareness, such as yoga or walking; others use sound, as in chanting or intoning sacred words.
“I could never still my mind. And then, as I was approaching my seventieth birthday, I thought the time has come. Part of getting older is that as the externals begin to fray so you are beckoned inward. As my mind became quieter in meditation, I discovered this place that seemed to be suspended behind my forehead, like a chandelier hanging from the top of my skull. It was a place of complete stillness.” says Jane Fonda, from The Unexpected Power of Mindfulness & Meditation.
Mindfulness Meditation is a form of Clear Mind meditation. Attention is paid to the natural rhythm of the breath while sitting, and to the rhythm of slow walking. This alone can have an enormous impact. Ultimately, the method is simply an aide; it’s not the experience itself. A hammer can help build a house but it’s not the house.
In the same way, meditation practice is not an end in itself. We may wander off and do all sorts of other things, but stillness will always be there. It is a companion to have throughout life, like an old friend we turn to when in need of direction, inspiration, and clarity. There’s no right or wrong way to practice, we all do it differently. Most important of all, meditation is to be enjoyed!
Extracted from The Unexpected Power of Mindfulness & Meditation.
Ed & Deb are the authors of The Unexpected Power of Mindfulness & Meditation. Deb is the author of Your Body Speaks Your Mind, now in 19 languages. They have six meditation CDs. See more at EdandDebShapiro.com