Mindfulness vs meditation: What are the key differences?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Should you meditate or just try to be more mindful? Explore the key differences (and similarities) of mindfulness vs meditation and 7 tips to help you practice both.
If you’ve ever locked yourself in your bathroom to get away from your kids, your partner, or just the outside world and Googled, “How can I feel less overwhelmed all the time,” you may have come across practices like mindfulness and meditation.
Discovering these methods can be a huge relief, but actually practicing them can be a whole other thing. Plus, it can be hard to know what’s the difference between them, and which one you should try.
Take a deep breath and unlock that bathroom door… We’ve got you.
Here’s what you need to know about mindfulness and meditation and how you can fit them into your day so you can do a little less hiding and a little more living.
What is mindfulness?
Mindfulness is the practice of being fully present, not stuck in the past or spiraling about the future. It’s about witnessing your thoughts, feelings, and surroundings in the current moment without any judgment.
At its core, mindfulness is simple. All you have to do is pay attention. But that’s usually so much easier said than done. We live in a world of texting while we cook and scrolling while we wait in line, so sitting still to be with ourselves without any distractions can feel unnatural and uncomfortable.
But the act of mindfulness is about noticing that uncomfortability (and any other feelings) and just sitting with it. Once you’ve witnessed it, all you have to do is gently bring your focus back to the present again and again.
5 examples of mindfulness
A lot of us think that mindfulness is this mystical practice that requires taking a vow of silence for a week at some far-off mountain retreat. But it’s actually something you can do literally anywhere. Here are five easy ways you can be present in the middle of your busy day:
1. Actually drinking your beverage: Instead of gulping it down while doom-scrolling, take one intentional sip. Feel the warmth, notice the taste, and take a breath. Boom. You just were mindful.
2. Notice your breathing: Your breath happens whether you pay attention or not. Take a deep inhale, and feel it fill your lungs, then exhale. You don’t even need to “breathe better.” All you have to do is notice.
3. Listen — really listen: The next time someone talks to you, try not to plan your response. Instead, just hear them. Notice their words, their tone, and their expressions. Be fully there as much as possible.
4. Pause before reacting: Before immediately honking your horn at the car not moving once the light’s turned green, take a breath and pause. Mindfulness is taking that tiny space so you don’t react too soon.
5. Do nothing for a few seconds: If you feel the need to fill every empty moment with scrolling, try to just pause instead. Notice your surroundings, feel your feet on the ground. That is mindfulness.
What is meditation?
Sometimes, the idea of meditating can feel like this intimidating thing reserved for “enlightened” people. But actually, it’s pretty simple, and anyone can do it. Meditation is the practice of training your mind, helping you to focus and be more aware.
Unlike mindfulness, which can happen anywhere and at any time, meditation is a structured practice. You pick a specific time—it can be one minute or as long as you want—and try to focus on something like your breath, a sound, or a phrase. This focus can help to strengthen your ability to stay present and help you calm down.
It doesn't take any extra skill or years of practice to get started. You don’t have to perfectly clear your mind on your first try, or ever. Our brains think — that’s just what they do. So meditation isn’t about stopping thoughts; it’s about noticing them without getting pulled in. Just like with mindfulness, when your mind wanders, you gently bring it back without judgment.
5 examples of meditation
You don’t need to have a pricey meditation mat, a serene studio, and a beautiful mountain view in order to meditate. Meditation can be practiced from your bed, favorite chair, or whatever space makes you feel good and relaxed. All you need is a few moments and a willingness to try.
Here are five easy and quick ways to get started:
1. Breath awareness meditation: Set a timer for two minutes. Close your eyes, or don’t. It’s up to you. Then focus on your breath and how it feels going in and out. When your mind wanders, gently bring it back. That’s all you have to do.
2. Guided meditation: If silence isn’t your thing, consider doing a guided meditation where someone can walk you through it. This can make you feel less alone and help interrupt your wandering thoughts to get back to the present.
3. Body scan meditation: Lie down or sit in a comfy position. Slowly scan your body from head to toe, then notice where you’re holding any tension and try to let it go. You don’t need to “fix” anything. All you have to do is observe. This can be especially useful before bed when your brain’s wired from the day.
4. Mantra meditation: Pick a simple, calming phrase and repeat it to help anchor your focus. (This can either be out loud or in your head.) You could say, “I am calm, I am capable.” or “This moment is enough.” A mantra like this can keep your mind from wandering to the past or future.
5. Walking meditation: If you want to move your body, you could do a walking meditation where you slowly walk and focus on each step you take. You can notice the feeling of your feet on the ground and the rhythm of your breath as you move. This can be a great way to train your mind while staying active.
Mindfulness vs meditation: key differences and similarities
It’s no surprise that people mix up mindfulness and meditation; they’re closely related. But they’re not quite the same.
Mindfulness is a way of being. It’s the practice of bringing awareness to your present moment. On the other hand, meditation is a structured practice where you set aside a specific time to focus your mind.
A big difference between these two is that mindfulness can happen anytime. You can practice while brushing your teeth, putting on your jacket, or even cooking. But meditation is intentional, and it usually requires stillness — unless you’re doing something like a walking meditation.
Where the two come together is in mindfulness meditation, where you focus on the present moment through your breath, body, and thoughts. But it’s important to note that not all meditation is mindfulness-based.
Both types of practices can make it easier for you to stay present and bring more calm and clarity into your life. They also can be powerful tools for helping to reduce your stress and find balance.
12 benefits of mindfulness and meditation
Both mindfulness and meditation are backed by science and can offer a wide range of mental, emotional, and even physical benefits.
The benefits of mindfulness
We tend to go through the day on autopilot, not taking in everything around us. But mindfulness can help us to break that cycle and bring us back to the present by regularly weaving awareness into daily life — no matter what we’re doing.
Here are six benefits that mindfulness can give us:
Less stress and anxiety: Focusing on the now can help us stop overthinking about the past and the future.
Greater appreciation for life’s moments: Mindfulness can encourage us to slow down and fully experience what’s happening.
Better focus and concentration: It may strengthen our ability to stay present in our specific tasks and relationships.
More emotional awareness and regulation: This practice can help us respond thoughtfully instead of reacting impulsively.
Stronger mind-body connection: Noticing physical sensations may also help us manage our stress before it gets worse.
Improved eating habits: Mindful eating can eventually lead to better digestion and can prevent overeating. It can also help to make meals more enjoyable.
The benefits of meditation
Our world’s filled with a million distractions. But meditation can help us stay present and navigate our lives with greater ease. It’s like a mental workout where we pick a fixed time to train our minds, which can make it easier for us to manage our emotions throughout the rest of our day.
Here are six benefits that this structured practice can give us:
A calmer, more relaxed mind: Meditation can activate the parasympathetic nervous system and reduce stress.
Stronger mental discipline and focus: When we train our mind to return to a single point using something like a mantra, this may improve our concentration.
Greater emotional resilience: It can help us observe our thoughts and emotions without getting caught up in them.
Better sleep quality: This practice may quiet our mental chatter, slow our racing thoughts, and make it easier for us to unwind.
Deeper self-awareness: Sitting in stillness can help us recognize our thought patterns and gain some insight into why we think the way we do.
A boost in compassion and connection: Specific methods like loving-kindness meditation may increase our empathy for ourselves and others.
How to bring mindfulness and meditation into your daily life: 7 tips to use both practices
Being mindful and meditating is often the thing at the bottom of our to-do list. It may even feel selfish. But the truth is, it’s probably one of the most important things you can do with your day. And by giving yourself the care you need, you can be more giving to everyone else around you.
If having the time to do it is an issue—because it’s an issue for all of us—there are ways you can weave it into your day without rearranging your whole calendar.
Here are seven tips to help you easily add mindfulness and meditation into your life.
1. Start small and keep it simple
If meditating for 20 minutes feels daunting to you, don’t do it. Instead, start with just one or two minutes. (Yes, that counts!) To begin, close your eyes, take a few deep breaths, and focus on inhaling and exhaling. When your mind wanders, gently bring it back.
With mindfulness, pick one small moment in your day—like putting on your shoes—and pay full attention to it. Starting with small moments can make it way more likely you’ll stick with it. (Here are five other simple ways you can add mindfulness into your day.)
2. Anchor mindfulness to something you already do
Trying to add a specific time to be mindful can feel like a whole lot of extra work. Instead, try to attach it to something that’s already part of your day. Mindfulness typically works best when it’s woven into real life and not treated as something separate.
If you drive a lot, you could start by mindfully driving without listening to music for a few minutes. Focus on what you see in front of you as you drive and maybe the breeze in your hair.
3. Set reminders
Sometimes your days can get away from you. To help give you a little more control, consider setting some reminders to bring you back to the present. Little cues like this can help snap you out of autopilot.
Try writing a sticky note on your mirror or computer that says, “Take a breath.” You could also set a reminder on your phone that nudges you to pause for a mindful moment.
4. Try different styles to find what works for you
Everyone’s different and not all mindfulness and meditation practices are going to resonate with you. Luckily, there’s no right way to meditate or be mindful, just try to find what works best for you so that you get the most out of it.
If you like being active, you could do a walking meditation. If you’re feeling anxious, you could do a deep breathing exercise to calm your nervous system. And if you want to be more connected to your body, a body scan is a great one to try.
💙 Listen to Walk Away Your Stress with Dr. Eric López if a moving meditation sounds interesting to you.
5. Make it enjoyable
If mindfulness and meditation start to feel like work, mix it up. They shouldn’t feel like an obligation. You could put on soothing music while you meditate or light a candle that you like.
And while you’re practicing mindfulness, consider doing it when you’re doing something you love, like gardening or dancing around your room. The more enjoyable it feels, the more likely you’ll keep going.
💙 Consider putting on Soundscape Meditation: Central Park with Tamara Levitt if you want to spice up your meditation.
6. Give yourself permission to be imperfect
Some days, mindfulness can feel easy and effortless. But there’s going to be a lot of times when your mind can’t stop wandering. And even though that can be frustrating, try to remind yourself that it’s normal. (Here are six ways you can cope with that frustration.)
Your brain is meant to think. The goal isn’t to have a perfectly clear mind, it’s to notice when your attention drifts and to gently bring it back to the present. And if you forget to practice, try not to worry about it. Instead, just be kind to yourself and start again. Every moment is a chance to practice.
7. Weave in micro-meditations
If your day’s jam-packed and you don’t have enough time for a long meditation, try doing a micro-meditation. These are tiny moments of mindfulness that take just a few seconds.
You can just take one deep, intentional breath before opening your laptop. Or you can pause for only three breaths before answering a text. These tiny micro-moments can add up and can help shift your whole day.
💙 Listen to the 60 Second Reboot with Chibs Okereke if you want a super quick and easy meditation.
Mindfulness vs meditation FAQs
How are mindfulness and meditation similar and how are they different?
Mindfulness is being completely present in every moment, while meditation is a structured practice where you set aside a fixed time to train your mind. Mindfulness can happen anytime, like opening a bag of carrots, humming, or even while you’re having a meltdown. It’s all about just paying attention to the now.
These two methods are different because meditation is only for a certain period of time, and it’s intentional. It usually involves stillness and using techniques like breath awareness and guided sessions to train your attention and calm your mind.
They do overlap though, as mindfulness can be a form of meditation. But not every meditation is focused on mindfulness. They also both help you to handle stress, and become more aware of your thoughts.
Can you practice being mindful without meditating?
The great part about mindfulness is it’s something you can practice anywhere without setting aside extra time in your day. All you have to do is simply notice what’s happening right now in your life, and that’s it. If you’re washing your hands and you feel the warmth of the water on your fingers, that’s mindfulness.
Meditation can help you strengthen your mindfulness, but you don’t have to sit still or follow a guided session to be mindful.
How long should you practice mindfulness each day?
There isn't a magic number or a daily quota you need to hit to feel better. Even just a few moments of pausing before reacting or fully listening to a conversation can help to calm you down and give you the benefits of being mindful.
But if you prefer a more structured approach, you could start with just a minute of mindful breathing each day and then build from there. If all you do is take one deep breath before responding to a question, you’re practicing mindfulness — and that’s enough.
Is mindfulness or meditation better at reducing anxiety?
Both practices can help with anxiety but in different ways. Mindfulness can help you in real-time to notice your anxious thoughts without getting lost in them. It can train you to focus on the present instead of spiraling about the future or fixating on a past mistake.
Meditation, on the other hand, can help to rewire your brain’s response to stress when it comes up. And over time, this can help you stay calmer and less reactive, especially if you meditate regularly.
If you’re looking for quick relief, try to take a deep breath, notice your surroundings, and observe your thoughts without judgment.
Can mindfulness and meditation help you sleep better?
Meditation and mindfulness can both help you sleep better. Mindfulness can help stop your mind from wandering about the millions of tasks you need to do tomorrow. And it can bring your focus back to the present by getting you to focus on something like the rhythm of your breath or the warmth of your sheets, so you’re less caught up in anxious thoughts.
And if your brain treats bedtime as an open invitation to go over everything you could’ve done better that day, doing a meditation can also help you to turn down the noise. In particular, guided sessions and body scans can relax your nervous system and make it easier for you to unwind and drift off.
Calm your mind. Change your life.
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