Mindfulness and Meditation

Mindfulness and meditation. We hear these words often, but what do they mean? While both practices have common factors, they are not the same thing. Both mindfulness and meditation can promote a sense of calm in various areas of your life, including your self-perception and interactions with others. Additionally, both mindfulness and meditation are available to everyone at any time that works for them. Meditation usually refers to a specific practice, while mindfulness is something you can experience not only during meditation but also throughout every moment of your life.

Despite their differences, the two practices complement each other well. We can practice mindfulness without formally meditating, and participating in structured meditation can enhance our mindfulness.

Mindfulness

Mindfulness is cultivated by being more aware of our surroundings and fully present in each moment. It’s an active endeavor that involves connecting with your mind, body, and spirit while observing without judgment.

Mindfulness can assist us in:

• Deepening our connections with ourselves, others, and our environment

• Slowing down during times we usually rush, such as while eating or transitioning from one activity to another

• Remaining present with ourselves and our movements

How to Begin Mindfulness Practice

One simple way to begin practicing mindfulness is to choose something routine you often do, such as washing the dishes or eating a meal while alone, and use that as an opportunity to be mindful of the present moment. Explore your physical senses. Ask yourself: What are you feeling with your hands? What are you smelling? What colors are you seeing? What sounds are you hearing? What are you tasting? If you find your thoughts wandering, know that is normal, and nonjudgmentally bring your focus back to the present moment. Being nonjudgmental and gentle with yourself is a key part of both mindfulness and meditation. This may be a new skill for you, and all new skills take practice to understand and master.

Meditation

Meditation is a structured practice that can utilize mindfulness as a technique, along with a variety of other methods to focus the mind and train our attention for greater calm and clarity.

This practice is often ritualistic and typically includes:

• Settling into a calm environment

• Selecting a comfortable position

• Dedicating a set amount of time to meditate, whether that’s three minutes or half an hour 

Engaging in meditation may yield numerous benefits, such as positively impacting:

• Mental health

• Cognitive abilities (like enhancing attention and memory)

• The mind-body connection

• Sleep quality

• Cardiovascular risks

Meditation soothes the nervous system and fosters a connection with ourselves. It can lead to a profound state of relaxation and restoration, and enhance our focus and mental clarity. It can also help us feel better throughout the day, and over time it may help us to respond more effectively in a variety of situations.

There are also several different types of meditation practices. Mindfulness meditation is one type. There are also mantra meditations, progressive relaxation meditations, and loving-kindness meditations. You may want to spend a few minutes researching the different kinds of meditation practices available so you can find one that resonates with you and your goals.

How to Begin Meditation Practice

First, decide what time of day is best for you to practice meditation. You’ll want to pick a time that you believe you’ll be able to stick with on a somewhat consistent basis. Then, choose how many minutes you’d like to practice meditation. It's best to start with a few minutes and work up from there. As you get accustomed to meditation practice, you will find it is easier to meditate for longer periods.

Many websites and apps provide guided meditations for all levels of familiarity, including beginners. Insight Timer is a free app that is highly recommended. Goodful has a five minute meditation on YouTube aimed towards those new to meditation.

What Are the Similarities Between Mindfulness and Meditation?

Both mindfulness and meditation require an increased awareness while remaining present in the moment. Each can be incredibly beneficial for your physical, mental, and emotional well-being, and both can promote a sense of serenity, inner peace, and gratitude.

A study from 2022 involving healthy women, published in the journal Comprehensive Psychoneuroendocrinology, indicates that even brief periods of intense mind-body interventions (like mindfulness-based techniques such as stretching and meditative breathing) could elevate serum brain-derived neurotrophic factor (BDNF). BDNF supports neuroplasticity, which enables the nervous system to adapt and helps the brain form new connections. This ultimately allows you to unlearn unhelpful thoughts and patterns and replace them with more positive ones.

Another study, published in Science Advances, showed that people who practiced Mindfulness Based Stress Reduction (MBSR), a popular mindfulness intervention that clinicians developed to help patients cope with pain, for more than 22 minutes each day had significantly smaller amygdalas—a region associated with stress and fear—after eight weeks.

In summary, both mindfulness and meditation are simple yet effective tools that can help lead to a more calm, peaceful, and grounded life.

What is EMDR Therapy?

EMDR (Eye Movement Desensitization and Reprocessing) therapy is a psychotherapy that enables people to heal from the symptoms and emotional distress that are the result of disturbing life experiences.

Repeated studies show that by using EMDR therapy, people can experience the benefits of psychotherapy that once took years to make a difference. Many people assume that severe emotional pain requires a long time to heal. EMDR therapy shows that the mind can heal from psychological trauma much as the body recovers from physical trauma. When you cut your hand, your body works to close the wound. If a foreign object or repeated injury irritates the wound, it festers and causes pain. Once the block is removed, healing resumes.

EMDR therapy demonstrates that a similar sequence of events occurs with mental processes. The brain’s information processing system naturally moves toward mental health. If the system is blocked or imbalanced by the impact of a disturbing event, the emotional wound festers and can cause intense suffering. Once the block is removed, healing resumes.

During EMDR therapy, the client mentally attends to emotionally disturbing material in brief sequential doses while simultaneously focusing on an external stimulus. Therapist-directed lateral eye movements are the most commonly used external stimulus, but various other stimuli, including hand-tapping and audio stimulation, are often used.

There are eight phases of EMDR therapy.

• History and treatment planning. The therapist and the client will discuss the client’s history, and they will choose the traumatic events to reprocess.

• Preparation. The therapist will then help the client prepare for any emotional disturbances that may arise by providing specific coping techniques.

• Assessment. The therapist will guide the client through identifying the event to reprocess along with the images, beliefs, feelings, and sensations associated with it. The therapist will also establish baselines to monitor progress throughout treatment.

• Desensitization. The client will begin bilateral stimulation, such as eye movement while thinking about the chosen traumatic event and allowing new thoughts, images, feelings, or sensations to emerge. The goal during this phase is to decrease distress while focusing on the event.

• Installation. Following desensitization, the therapist will guide the client through strengthening positive beliefs.

• Body Scan. The therapist will help the client determine if there is any residual disturbance in the body.

• Closure. The therapist will assist the client in returning to a state of calm.

• Reevaluation. At the beginning of the next session, the therapist and client will discuss recently processed memories and evaluate how the client is currently feeling.

Francine Shapiro, the founder of EMDR therapy, hypothesizes that EMDR facilitates accessing of the traumatic memory network so that information processing is enhanced. New associations are forged between the traumatic memory and more adaptive memories or information. These new associations are believed to result in complete information processing, new learning, elimination of emotional distress, and development of cognitive insights.