Meditation, mindfulness, and mindfulness meditation are often heard about for their various benefits, including stress reduction, relaxation, and improved concentration and productivity.
In addition to medical programs, self-development and corporate adoption are increasing, and many people are making a habit of meditation and mindfulness meditation to help them live more fulfilling lives.
In this article, we will discuss what meditation and mindfulness mean in the first place, and what the differences are between the two.
What is mindfulness meditation, which combines meditation and mindfulness?
What effects can be expected, how should it be practiced, etc.?
We will explain meditation, mindfulness, and mindfulness meditation more clearly than anywhere else.
Mindfulness means to intentionally focus on the "here and now" and the "present moment," such as "feelings in the present moment" and "physical situation in the present moment," and to accept reality as it is without value judgments. It is a state of accepting reality as it is, without value judgments.
However, it is quite difficult to turn one's attention to the "here and now" and accept reality as it is without making value judgments.
Therefore, one of the ways to reach a state of mindfulness is to use meditation as a way to control your consciousness.
The practice of mindfulness = [mindfulness meditation].
History of Meditation and Mindfulness
The founder of mindfulness was Dr. John Kabat-Zinn, a professor at the University of Massachusetts Medical School.
He learned meditation and other practices and doctrines from Zen leaders, and in 1979, he proposed the concept and practice of mindfulness as a tool to support pain, stress, illness, and distress, without reference to religion, while also integrating Western science.
Initially, mindfulness was an academic discipline, but under his leadership, it was introduced into the clinical practice of medicine in 1979 as "mindfulness-based stress reduction (MBSR).
Later, programs such as mindfulness-based cognitive therapy (MBCT) were developed based on MBSR.
Many therapeutic applications based on mindfulness have been initiated up to the present day, including
Relief of depressive symptoms
Stress reduction
Treatment of mental illness
Treatment of drug addiction
Improvement of mental health problems
and other health-enhancing benefits.
Mindfulness meditation is a practice inspired by Buddhist meditation techniques, but since it has no religious connotations, it can be practiced by anyone without resistance or cost.
Because of its ease of use and appealing effects, mindfulness meditation has penetrated society across the world and ethnic groups, and its popularity is increasing.
Origin of Meditation and Mindfulness
The word "mindfulness," which has penetrated Japan in English, is an English translation of the word "sati" from the ancient Indian language (Pali) used in Buddhist scriptures.
Sati" = "to be mindful, aware, and attentive.
In English, there is an adjective "mindful" meaning "aware" or "concerned," and its noun form is "mindfulness.
Difference between meditation and mindfulness: What is mindfulness meditation?
To reach the following states of mindfulness, brain training is necessary.
●To achieve this state of mindfulness, we need to train our brains to intentionally focus on the "here and now" and the "present moment," such as "how I feel in the present moment" and "my physical situation at the present moment.
Without evaluation or value judgments, such as good or bad, you can become aware of the "present moment," saying, "I am thinking and feeling that way right now.
●The state of accepting reality as it is.
The state of being "aware" of one's mental movements and physical sensations.
One of the most common methods is meditation.
Meditation:
To become mindless or to focus the mind on something by continuously focusing the mind on the breath and returning the mind to the breath when something else comes to mind.
It is one of the triggers for awareness, and one of the means to reach mindfulness.
Mindfulness meditation practice, which combines both mindfulness and meditation, can make mindfulness more developed and fulfilling.
While there are many different methods and definitions of mindfulness meditation, two of the most important elements are as follows
1. Accepting things as they are without making value judgments.
In our daily lives, we tend to interpret and make judgments about what happens to us from a subjective point of view, such as good, bad, disagreeable, or likable.
Also, a single event can trigger an outpouring of anxiety.
For example, you may be in the middle of a task when you see a clock and decide that it is not good because you are behind schedule, and then you get impatient because you remember your evening plans even though they are still hours away.
By evaluating the state of yourself and your surroundings (good, bad, etc.), you are unknowingly contributing to anxiety, worry, irritation, etc., like a sack of potatoes.
Mindfulness meditation enables us to accept our current state of being without value judgments and to accept things as they are so that we can grasp events and our current situation objectively and respond appropriately. 2.
2. Intentionally focus on the "here and now
We seem to be living in the present moment, but in reality, we tend to waste a lot of our attention on thoughts of the past and future.
Our thoughts can become confused and we may not be able to properly deal with the situation that is happening.
By consciously focusing our attention on the present moment, we can gain insight without being caught in the judgment, fear, and anxiety of our fleeting emotions and assumptions.
Instead of acting out of judgment, fear, or anxiety, we can pause, focus on the situation at hand, and switch to a flexible and constructive mindset.
You will be able to deal with the challenges at hand more calmly and without being driven by emotions.
Differences between Meditation/Mindfulness and Zen
As mentioned in the Origin of Meditation/Mindfulness section, the term mindfulness is originally a Buddhist term.
It is derived from zazen, a meditation method practiced in Theravada Buddhism in Southeast Asia and Sri Lanka.
Both mindfulness and zazen involve a process of concentrating on one's breathing, and when distractions occur and other thoughts come to mind, returning one's attention to one's breathing again.
This raises the question, "Aren't mindfulness meditation and Zen the same thing? The question arises, "Aren't mindfulness meditation and Zen the same?
The difference between the two is "what is the goal?
It is said that the following question was asked to students studying Zen, such as zazen and vegetarianism, at a graduate school of Columbia University in New York, to explain the difference between Zen and mindfulness: "If you have a running routine, what do you do?
'Do any of you make running part of your daily routine?'
If so, what do you do your running for?"
In response, students responded, "To lose weight," "To refresh me," and so on.
This is how mindfulness meditation is used.
Mindfulness meditation has proven scientific effects on the body and mind, such as the elimination of anxiety and physical health.
There is a latent motivation to practice mindfulness meditation to see its benefits.
Zen, on the other hand, does not seek immediate and short-lived benefits, but rather the practice itself becomes the goal.
In running, it is "running for the sake of running. There is a motive that does not aim for profit or effect.
Both mindfulness meditation and yoga have in common a set of breathing techniques and meditation.
So are there differences between the two?
We will also discuss the unique benefits of mindfulness yoga and the best yoga poses for mindfulness meditation.
Differences between Mindfulness Meditation and Yoga
Yoga is a means of meditation to reach mindfulness and is one of many mindfulness meditations.
In yoga, also known as moving meditation, one moves the body with breathing techniques to calm the mind, and in the process of focusing on the body and breathing, one observes, accepts, and channels what is felt in the moment to calm the mind.
However, some yoga practices that focus on weight loss and detoxification are designed to strengthen the body and not to calm and observe the mind.
Depending on the purpose of the yoga, it may be different from mindfulness meditation.
Benefits of Mindfulness Yoga
Mindfulness meditation, which focuses on breathing, walking, eating, and sound, and mindfulness yoga, which focuses on body movement and breathing, use different methods but the same use of awareness.
Among the many types of mindfulness meditation, if we look at the benefits of mindfulness yoga, the motor cortex of the brain becomes more active because it involves physical movement.
This in turn quiets the prefrontal cortex, which makes value judgments and facilitates easier mindful awareness.
In addition, it simultaneously cultivates physical ability and flexibility, which leads to improved posture.
How to Practice Mindfulness Yoga [4 Optimal Basic Poses].
Here are four basic mindfulness yoga poses that even beginners can easily tackle and make a daily habit of.
Stand upright with your feet shoulder-width apart and extend your arms above your head, crossed like you are stretching, and hold still for 30 seconds.
Repeat breathing in through the nose and breathing out through the nose to bring your attention to your breathing.
Lie on your back with your legs hip-width apart.
Hands crossed, under your hips.
Lift your hips and stand still for 30 seconds with your knees up and the soles of your feet firmly on the floor.
From the long sitting posture, tilt your upper body toward your legs and stand still for about 30 seconds.
The knees may be bent lightly, and try to focus on the sensation of extension of the hips and breathing rather than straightening the legs.
Sit cross-legged, pelvis erect, and spine straight.
Place your palms facing up on your knees and become aware of the expansion of your abdomen when you inhale and the contraction when you exhale.
There is no limit to the number of times you can perform poses 1-4.
Repeat them to your heart's content.
Mindfulness meditation has been incorporated into the clinical practice of medicine and can be practiced at medical institutions, consultation centers, and meditation centers with therapists who have learned mindfulness meditation. The following is an introduction to the benefits gained from mindfulness, including evidence.
Benefits and evidence
◇Improved concentration, memory, and work processing speed
In a study conducted at the University of Washington, 12 to 15 human resource managers were divided into three groups and trained for eight weeks.
The results showed that the group that meditated had less stress, higher concentration at work, and better memory than the group that did physical relaxation and the group that did meditation training after 8 weeks apart.
◇Stress reduction
For 210 chronically stressed subjects at Harvard University
1: A group performing yoga poses and meditation
2: A group that only meditated
3: A group listening only to an explanation of how to cope with stress
A follow-up study was conducted to examine changes in genes involved in stress and inflammatory responses.
As a result, it was found that the expression of genes related to energy metabolism was promoted in the group that practiced yoga and meditation, indicating that mindfulness is stress-resistant.
◇Anti-inflammatory effects
Mindfulness Stress Reduction (MBSR), one mindfulness method, is believed to be effective in reducing inflammation.
When the MBSR group was compared with the non-MBSR group, the MBSR group showed not only more minor inflammation but also reduced stress-induced cortisol response, psychological distress, and physical symptoms.
◇Improved immune system function
In one of the studies conducted by Dr. Jon Kabat-Zinn, the group that engaged in an 8-week mindfulness program showed not only structural changes in the brain but also an improvement in immunity.
◇Pain disorders
A small study (2016) funded by the National Center for Complementary and Integrative Health (NCCIH) found that mindfulness meditation alleviates pain and does not involve endogenous opioids in the brain. It was found that
Furthermore, it has been suggested that mindfulness, when combined with analgesics and other brain opioid-activating approaches, is particularly effective in reducing pain.
In addition, research and publications have confirmed the benefits of mindfulness meditation in a variety of other areas of mental and physical health, including depression, anxiety, and other psychiatric disorders, cancer, and eating disorders.
How the effects of mindfulness meditation are manifested
The way the effects appear and how long it takes to feel the benefits vary from person to person.
Some people experience stress reduction and restful sleep immediately after starting meditation, while others may notice that their ability to concentrate has improved, that their depression symptoms seem to have eased, or that they feel less anxious as they continue to meditate.
By continuing with the program, even for five minutes a day for four weeks, you will feel some positive effects on your body and mind.
There are many ways to practice mindfulness.
Here are five of these methods that are easy for beginners to practice.
Step 1: Create an environment
Turn off TV, music, cell phones, etc. to create an environment conducive to concentration.
Step 2: Sit in a chair, straighten your posture, and lightly close your eyes.
Sit on a chair with your seat bones firmly attached to the seat and your pelvis in a vertical position.
Both feet should be on the ground.
Do not lean against the backrest, but sit with your back straight and relaxed.
Step 3: Breath.
Breathe in as you are without trying to lengthen your breath or force yourself to exhale fully.
The key is to focus on the flow of air in and out through the nose, focus on the fullness of the belly, and focus on the point where you can feel your breath.
Step 4: Dealing with Distractions
Distracted from your breathing, you may find yourself thinking, "I'm hungry," "I still have some work to do from yesterday," or "Is this the right way to breathe?" Are you sure you are doing the right breathing?
However, without judging the value of these thoughts or digging too deeply into them, accept them as they are and return your awareness to your breathing.
Each time a miscellaneous thought comes to mind, repeat the process of accepting the thought and then focusing on the breath.
At first, do this for 2 to 3 minutes. When you get used to it, do it for 10 to 20 minutes.
When you have trouble sleeping at night, have headaches, stomachaches, or other unexplained discomforts, it may be a sign that your autonomic nervous system is disturbed.
Body scan meditation, in which you lie down and focus your attention on every part of your body, is a recommended meditation method for removing such autonomic nervous system disturbances.
Step 1: Lie on your back and breathe slowly.
Place yourself in a calm environment such as a bed or yoga mat where you can lie down calmly.
Open your legs lightly and place your hands next to your body. Palms facing up.
Close your eyes and breathe slowly, feeling the air enter your belly.
Step 2: Imagine your whole body.
Create the image of your entire body as one piece of skin wrapped and integrated.
Step 3: Become aware of each part of the body.
In the following order, focus your awareness on each place in turn for 3 minutes each.
(The order does not have to be the same as below.)
1. left leg
2. right leg
3. lower back
4. belly
5. chest
6. back
7. both arms
8. shoulders
9. neck
10. throat
11. face
12. back of the head
13. top of head
14. whole body
Feel the sensations and thoughts that arise in the part of the body to which you are directing your attention.
When your attention shifts to other thoughts, be aware that you are thinking about something else, and then return your attention to your body.
You may experience some pain in your back or shoulders along the way.
In that case, accept the pain as it is and focus your awareness on the part of the body that is in pain first, etc. It is okay if you do not follow the order described above.
It is a meditation technique that intentionally senses the aroma, taste, and texture of each ingredient as you eat.
It is also a great way to prevent overeating and is ideal for weight loss.
Step 1: Observe the food
Before eating, observe the color and shape of the food.
Next, close your eyes and perceive the aroma.
Step 2: Imagine the taste
Based on your observations, imagine what the taste and texture of the food will be.
Step 3: Taste slowly
Do not chew immediately, but first, hold the food between your lips and observe.
Gradually place it in your mouth and roll it around on the bottom to feel the texture and slight taste.
Chew and taste slowly.
Step 4: Observe the food going down into the stomach.
Chew thoroughly and swallow slowly.
Be aware of the sensation of the food passing down your throat and into your stomach.
The time guideline is about one minute per mouthful.
The first few mouthfuls are fine.
You will be able to taste the flavors of the food and feel satisfied even with a small amount of food.
While general "meditation" concentrates on the breath, "sound meditation" concentrates on sound.
All of the previously mentioned meditation methods, including breathing, focus on the sensations in your body.
You may suddenly feel anxious about whether your breathing technique is correct, or you may easily react to an itch or pain in your body.
If you have trouble meditating, this is a great meditation technique to try.
Step 1: Get into a comfortable position
Sit on a chair, cross-legged, or lie down.
Sit in the position in which you feel most relaxed.
Step 2: Focus on the sound
Use YouTube videos, smartphone apps, or CDs to play for sound meditation, and concentrate on the sounds.
We recommend "healing music without lyrics".
There are many meditation apps available, including YouTube videos, so find your favorite. We recommend the "Relook" app, which has over 400 audio tracks and songs, and is supervised by meditation and relaxation experts.
At first, focus your attention on one type of sound, and when your attention shifts to something else, return your attention to one sound.
From there, gradually become aware of the whole sound.
Step 3: Observe your mind becoming more calm.
As you focus on the sound, feel your mind becoming calmer.
●It is important to start with 5 minutes and continue every day.
In the beginning, most of us are only able to do this for a few minutes, and even five minutes is the best we can do.
Even if you only continue with 5 minutes each day, divided into several sessions, you will become better at controlling where your attention goes.
Continue to increase the time from 5 minutes to 10 minutes, eventually aiming for 20 to 30 minutes per session.
After a month or two, you should notice a change in your ability to concentrate and control your emotions, and you will be less susceptible to anxiety.
● It does not matter if you lose consciousness in the middle of the session.
Some people think that they need to be "nothing" during mindfulness meditation, but this is not necessarily true.
It is inevitable that you may notice noises, remember something, or suddenly become anxious.
Instead of saying, "I've been thinking about something else," you can simply accept the situation and feelings as they are, let them flow away like a river, and then return your attention to where you had turned to once again.
As you get used to it, the number of times the miscellaneous thoughts come to mind will decrease.
●Have a sense of purpose
・I want to relieve my anxious feelings.
・I want to calm my irritable mind.
・I want to clear my head.
・To lose weight
etc., be clearly aware of what your purpose is before you do mindful meditation.
This will help you determine which mindfulness meditation method is best for you and the time of day you want to do it.
[Different effects depending on the time of day.
The effects of mindfulness meditation in the morning
➡You can start the day with more motivation, improve your concentration, and clear your head.
Effects of mindfulness meditation in the afternoon
➡Recovery of concentration, suppression of irritable feelings, clear head
Benefits of mindfulness meditation at night
➡Improved quality of sleep, relaxation, positive thinking
Meditation method according to the desired effect
∙I want to improve the quality of my sleep.
➡Meditation mindfulness meditation concentrating on sounds and music, and body scan meditation.
Improve concentration
➡Mindfulness meditation by walking meditation or breathing method.
Diet
Eating mindfulness meditation.
●Do not sleep depending on your purpose.
It is not uncommon to fall asleep in mindfulness meditations that are oriented toward relaxation, such as sound mindfulness meditation and body scan meditation in which you lie down.
If the purpose of the meditation is to relax, falling asleep is not a problem, but if the purpose of the meditation is to improve concentration or to clear the mind, falling asleep is to be avoided.
If you feel drowsy during mindfulness meditation, you should try to cope with it by avoiding a full stomach, choosing an active time of the day when the sympathetic nervous system is dominant, such as morning or afternoon, and practicing with half-closed eyes.
You will be able to concentrate without getting drowsy during meditation.
Time and timing for meditation mindfulness
●3-5 minutes at the beginning
It is not necessary to aim to continue for 15 or 20 minutes from the beginning.
Start with 3 to 5 minutes and gradually increase the time you practice mindfulness meditation.
● How often and for how long to meditate
There are no rules about when, how long, or how many times you should meditate in a day.
The recommended frequency and duration is generally 10 to 20 minutes per meditation session, twice a day.
There is no rule for when to meditate, but it is recommended to meditate when switching activities.
It is recommended to meditate after waking up, before starting work, before moving on to another task, before a meeting, before going to sleep, or at any other time when you start a new activity, so that you can easily switch your mind and tackle your work or task.
Teleworkers are in the same space all day, so it may be difficult for them to switch on and off.
In such cases, it is recommended to do this before going to the computer.
●Avoid sleepy times
If mindfulness meditation is intended to improve the quality of sleep, it can be done before bedtime, but for other purposes, it is better to avoid sleepy hours so that you can concentrate on your awareness.
For example, 5 minutes on the train during the morning commute or between desk work.
In the evening, when you are feeling a little tired.
On weekends, you can do it right after waking up.
Mindfulness has proven effective in research facilities: a promising field for the future.
The effects of mindfulness meditation are difficult to measure numerically, as they appear in the body and mind.
Many people then wonder if it is spiritual or if it is really effective.
In fact, however, research conducted by the Center for Mindfulness at the Massachusetts Institute of Technology (MIT) has confirmed its effectiveness.
Furthermore, the National Center for Complementary and Integrative Health (NCCIH) in the U.S. is conducting academic research and verifying new preventive and therapeutic methods that do not exist in modern or Western medicine, and has received a grant from the Ministry of Health, Labor and Welfare ( The Ministry of Health, Labor, and Welfare's "Project for the Promotion of Information Dissemination on Integrative Medicine" mentions the many benefits of mindfulness conducted by the NCCIH.
Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) for the prevention of recurrence of depression, which is an application of MBSR, have already been established as a form of psychotherapy.
Interest in mindfulness is growing in Japan as well, and the Japan Society for Mindfulness Studies was established in 2013.
The Japan Society for Mindfulness Studies has become so important that its workshops are included in the short-term training sessions for licensed clinical psychotherapists by the Japanese Association for the Certification of Clinical Psychologists.
It is true that mindfulness meditation has attracted a great deal of attention in the medical and psychological fields.
It has the potential to become one of the new treatments for symptoms that modern medicine has been unable to address or has had little effect on, and is a promising field for the future.
Mindfulness meditation can improve concentration, reduce mental health problems through increased self-awareness, and improve self-management.
It is also gaining attention in business as a way to improve personal performance.
Several well-known companies have adopted mindfulness meditation.
Google
Google has developed its mindfulness meditation called Search Inside Yourself (SIY).
It was one of the training programs that Chadee Meng Tan, an early Google employee, designed for the members around her, but it was so well received that it spread throughout the company and was later published.
The training was designed to reduce stress and improve concentration and was conducted in the form of voluntary participation for 30 minutes a day, but many of the participants
Many of the participants experienced an improvement in their productivity.
Many of the participants received promotions.
Many of the participants have received promotions.
Apple
Founder Steve Jobs is known to have been an active participant in the program.
It is said that he practiced mindfulness before essential events and presentations.
At Apple, mindfulness is recommended for "improving creativity,", particularly among engineers, and 30 minutes of meditation per day is permitted within the company.
A meditation room has also been set up for employees to focus on mindfulness meditation.
Goldman Sachs
Goldman Sachs is a major financial firm headquartered in New York, USA.
As part of its employee health program, Goldman Sachs focuses on resilience and uses mindfulness to improve individual self-management skills.
The results
The company was ranked 45th in Fortune magazine's "Best Companies to Work For" in 2014 (up from 93rd the previous year).
The company's mindfulness courses and initiatives were featured in Fortune magazine.
The company's mindfulness courses and initiatives were featured in Fortune magazine.
Sansan Corporation
Companies are beginning to introduce mindfulness meditation in Japan.
One such company is Sansan Corporation, which provides a cloud-based business card management service.
SIY (Search Inside Yourself), a program developed by Google, was implemented in 2017 to improve employee health and performance.
The program was conducted with all managers and it reported that 80% felt the benefits of mindfulness.
In Japan, mindfulness meditation is being actively introduced not only by Sansan Corporation but also by companies such as Mercari.
Mindfulness meditation is widely used to treat depression, anxiety, and chronic pain, and to improve health and relieve stress.
Difficulty meditating and relaxing
Self-practiced mindfulness can result in difficulty concentrating on meditation and relaxing.
The effort to concentrate on the nervous system can lead to stress, as the mind can become overstimulated and agitated.
When not to meditate
Avoid meditating after eating or drinking alcohol.
After eating, digestion takes precedence, making it difficult to concentrate on meditation.
As for meditating after drinking alcohol, it is best to avoid it because it can confuse, such as when meditation becomes a delusion.
Avoid prolonged meditation
In cases of prolonged meditation, there is a possibility that you may end up losing your concentration or becoming ungrounded.
A maximum duration of 20 minutes per session is recommended.
People with mental illnesses such as PTSD, moderate or severe anxiety disorders
Some studies have shown that mindfulness can worsen the condition of people with depression.
In particular, people with a strong tendency to blame or deny themselves should be careful.
It is believed that negative emotions and elements during meditation may become more pronounced, and negative feelings, such as increased self-blame, may become stronger and worsen the condition.
In those with PTSD, flashbacks may occur during meditation and lead to confusion.
Those who practice mindfulness meditation and experience increased anxiety or potentially worsening situations should consult a mindfulness-trained professional before practicing.
One article in New Scientist also mentioned that about 8% of people reported experiencing anxiety amplified or other discomforts.
If you practice mindfulness meditation and experience negative effects, we recommend that you consult a specialist.
There may be a cause, such as practicing in the wrong way.