Meditations on Mindfulness
By Jen Hammonds, Middle School Counselor, American School of Doha and ISCA Taskforce Team Leader
As we move from Winter into Spring, we often find that we “reawaken” to the world around us and feel a renewed sense of excitement and purpose. The temperatures get warmer, there is more sunlight and the days get longer as well. We often experience a shift in our energy levels too. We want to do things like spring cleaning or plant flowers to welcome the season. It is also a time when many school counselors will encourage students, parents and teachers to practice mindfulness, as a way to engage more intentionally in their lives. You may even want to hold Mindfulness March as a way of celebrating and deepening an awareness of ourselves and the world around us (Joshi 2020).
What is mindfulness?
Mindfulness is the practice of being present and fully engaged in the current moment, without judgment. It can involve paying attention to one’s thoughts, feelings, and bodily sensations. The goal of mindfulness is to increase awareness of the present moment, which can help reduce stress, improve focus and concentration, and increase overall well-being. Mindfulness can be practiced through meditation, yoga, and other forms of mindful movement, and can be incorporated into daily activities such as eating and walking. Research suggests that mindfulness practices can improve mental and physical health, including reducing symptoms of anxiety and depression. (Mindful 2023)
What is the difference between meditation and mindfulness?
Meditation and mindfulness are closely related practices, but they have some key differences. Meditation generally refers to a specific set of techniques or practices that are used to quiet the mind and achieve a state of deep relaxation and focus. These practices can include mindfulness, but also include other methods such as guided imagery, body scanning, and visualization. Meditation is often used as a tool to achieve a specific goal, such as reducing stress or improving focus.
Mindfulness, on the other hand, is a state of being that can be cultivated through various practices, including meditation, but also through activities of daily life. Mindfulness is often defined as paying attention to the present moment, without judgment, and can be applied to any moment of one’s day, not only during a dedicated practice time. Mindfulness is about being aware and present in each moment, and not just about achieving a certain state of mind or reaching a specific outcome. In summary, meditation is a tool that can be used to achieve mindfulness, but mindfulness is a state of being that can be cultivated through various practices, including meditation and other activities. (Mindful 2023)
What are ways to practice mindfulness?
There are many ways to practice mindfulness, and different techniques may work better for different people. Some common ways to practice mindfulness include:
- Meditation: Sitting in a comfortable position and focusing on your breath, a mantra, or a specific image can help you develop mindfulness. This can be done for a few minutes a day, and gradually increase the duration.
- Yoga: Yoga combines physical movement with mindfulness, and can help you focus on your breath and body.
- Body scan: Lying down and focusing on each part of your body, noticing any sensations, can help you become more aware of your body and release tension.
- Mindful movement: Walking, running, swimming, or any other physical activity can be done mindfully by focusing on the sensation of movement in your body.
- Mindful eating: Eating a meal slowly, savoring each bite, and paying attention to the flavors and textures of the food can help you become more present and aware.
- Mindful listening: Paying attention to sounds around you, whether it be nature, music or people talking, can help you become more aware of your surroundings.
- Daily activities: You can practice mindfulness by bringing awareness to daily activities like brushing your teeth, taking a shower, or washing dishes, by focusing on the sensation of the activity rather than allowing the mind to wander.
As we all look forward to Spring and to a renewing of the world around us, let’s also consider a renewing of our minds, bodies & spirits through increasing our mindfulness and mindfulness practices in our daily lives. Be well!
Works Cited & Resources
Joshi, Meera (October 1, 2020). One Month of Mindfulness – Try Our Calendar for Daily Tips.
Living Well Team (2023). Mindfulness vs. Meditation: What’s the Difference?
Mindful Editorial Team (2023). Getting Started With Mindfulness.
Psychology Today Editorial Staff (2023). Mindfulness.