Mindfulness Is Not Meditation
Over the past few years, mindfulness has become a common topic in conversations about well-being and mental health. But what does it really mean to practice mindfulness, and why is it so helpful? Whether you’re new to mindfulness or curious about deepening your understanding, here are some tips that will help you explore what mindfulness is, how it differs from meditation, and how you can weave it into your everyday life.
What Is Mindfulness?
At its core, mindfulness is the practice of paying attention to your present moment experience—your thoughts, feelings, and physical sensations—with openness and without judgment. It’s about becoming aware of what’s happening inside and around you right now, rather than getting lost in worries about the past or future. Mindfulness helps you tune in to yourself with compassion and curiosity and helps you develop greater self-awareness.
Guiding question: What are you noticing in your body, mind, or emotions right now?
How Is It Different from Meditation?
Many people think mindfulness and meditation are the same, but they’re not identical. When I introduce mindfulness to clients, I often hear, “I don’t think I can meditate,” or “I can’t sit still.” While meditation is one way to practice mindfulness—often involving sitting quietly and focusing your attention—mindfulness itself can be practiced anywhere, at any time. You don’t need to sit cross-legged or close your eyes unless that feels right for you. Mindfulness is about being present, whether you’re sitting, walking, eating, or having a conversation.
Guiding question: In what moments of your day do you notice yourself being present—or distracted?
Components of Mindfulness
Mindfulness is made up of several attitudes or qualities that help deepen the practice. Here are a few key components, along with simple definitions and examples:
Beginner’s Mind: Approaching each moment as if you’re seeing it for the first time, with curiosity rather than assumptions.
Example: Imagine tasting your morning coffee as if you’ve never had it before—what do you notice about the flavor, the warmth, the aroma?
Non-Striving: Letting go of the urge to fix, change, or achieve anything in the moment. Instead, simply be with your experience as it is.
Example: If you’re feeling anxious, instead of trying to “make the anxiety go away,” you acknowledge it and observe how it shows up in your body and mind.
Letting Go: Allowing thoughts, feelings, or sensations to come and go, rather than holding on tightly or pushing them away.
Example: If a critical thought about yourself arises, you notice it and gently allow it to pass, rather than dwelling on it or trying to fight it.
Non-Judgment: Not labeling your experience as “good” or “bad”—just noticing what’s happening.
Example: Observing tension in your shoulders without criticizing yourself for feeling stressed.
Acceptance: Allowing things to be as they are in the moment, even if it’s uncomfortable.
Example: Accepting that you feel frustrated during a difficult conversation, rather than pretending you’re fine.
Curiosity: Being interested in your experience, asking yourself, “What’s happening right now?”
Example: Noticing your emotional reactions during a meeting and exploring them with gentle interest.
Compassion: Offering kindness to yourself and others, especially when things are hard.
Example: Speaking to yourself with understanding when you make a mistake, instead of harsh self-criticism.
Trust: Believing in your own capacity to notice and respond to your experiences.
Example: Trusting your intuition about what you need in a stressful moment.
These components work together to support a mindful approach to life, helping you respond rather than react to what comes your way.
Guiding question: Which of these qualities feels most natural to you? Which might be more challenging?
Practical Ways to Practice Mindfulness
You don’t need a special environment or lots of extra time to practice mindfulness—everyday moments offer plenty of opportunities. Here are a few simple ways to bring mindfulness into your day, along with expanded examples:
Washing Dishes: Feel the temperature of the water, the texture of the soap, and the movement of your hands. Whenever your mind wanders, gently bring it back to the sensations of the task.
Walking: Notice the rhythm of your steps, the sounds around you, the feeling of the air on your skin. Try to observe without rushing or judgment.
Eating a Meal: Slow down and pay attention to the colors, smells, textures, and flavors of your food. Notice the sensation of each bite, and how your body feels as you eat. You might ask yourself, “What am I truly tasting right now?”
Engaging in Conversation: Listen closely to the person speaking, notice your own reactions, and observe any judgments or urges to respond. See if you can stay present with the interaction, rather than planning what you’ll say next.
During Stressful Moments: Pause and check in with yourself—what sensations, thoughts, and emotions are present? Can you meet them with curiosity, acceptance, or compassion?
Mindfulness doesn’t mean you need to feel calm all the time. Instead, it’s about being honest with yourself and giving yourself space to notice what’s truly happening. Over time, this practice can help you respond to stress with greater clarity and flexibility.
Guiding question: Can you recall a recent moment when you noticed yourself being present? What did you observe, and how did it feel?
Starting Your Mindfulness Journey
Mindfulness is a skill that grows with practice. The more you explore it, the more comfortable and natural it becomes. It’s one of the foundational tools I encourage clients to develop, because it empowers you to pause, reflect, and choose how you want to respond to life’s challenges. If you’re curious about trying mindfulness, start small—pick one daily activity and bring your full attention to it. Notice what you discover about yourself along the way. You might be surprised by the clarity and ease that can emerge, one moment at a time.
With warmth and encouragement on your journey,
Nancy