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Ed Halliwell delves into a frequently posed question by newcomers to mindfulness meditation: Is meditation necessary for mindfulness?
A question I often hear from those trying to determine if mindfulness is right for them is: Is meditation required to be mindful?
It’s important to note that there’s usually an underlying concern with this question: many mindfulness programs encourage participants to meditate for up to 45 minutes daily, implying that this practice is essential for learning. For many, dedicating 45 minutes each day feels overwhelming, especially in a society that frowns upon sitting still and “doing nothing.” If mindfulness simply means being attentive, why can’t I achieve that without meditation? Can’t I just choose to notice things more often?
Consider this: can you simply decide to excel at tennis?
So, consider this: can you merely choose to become proficient in tennis? Or in speaking French? Or playing the piano? While some might have a natural aptitude for mastering these skills, they still require practice. We must invest effort. Research in clinical and neuroscience domains regarding mindfulness indicates that attention is a skill that can be nurtured in the same manner—we can enhance our awareness through dedicated practice. This has been echoed by meditators throughout history.
The more frequently we engage in an activity, the more likely we are to continue it and improve at it—this is how habits are formed and skills are developed. Thus, it follows that the more we practice meditation—the skill of focusing our attention—the more mindful we will become.
Transitioning from Thinking to Experiencing
One potential drawback of the growing preference for the term mindfulness over meditation is that meditation suggests an active practice, rather than a mere trait. “Choosing to be mindful” originates from thought, whereas “practicing meditation” implies a deeper embodiment of that concept. If we wish for mindfulness to be an intrinsic part of who we are, rather than just a fleeting thought, it appears we need to foster it through meditation.
Numerous studies indicate that regular meditation can beneficially alter our brains, bodies, and overall experiences. What’s still uncertain is the long-term impact of meditation practice on these changes—does meditation itself account for these benefits, or is it something else? In simple terms: while we know both meditation and mindfulness yield positive effects, we are still uncovering how meditation enhances mindfulness.
Tradition, reason, and substantial scientific findings suggest that meditation is crucial, yet there remains some ambiguity. In fact, a review examining the effects of practicing meditation during mindfulness courses found a weaker connection between practice duration and outcomes than traditionally believed. Although plenty of evidence implies a causal relationship, research is still in its infancy, and it would be insightful to see studies comparing the effects of mindfulness programs with and without a home practice element. For the time being, it’s unclear just how essential formal meditation is for nurturing mindfulness.
Embracing the Experience and Choosing to Practice
This afternoon, while meditating in the churchyard near my home, I marveled at the stunning storm clouds drifting across the horizon, felt waves of energy surging through me as the chaos of my morning—and my thoughts—gave way to peaceful moments, allowing me to appreciate the beauty surrounding me. I felt a mix of contentment, fatigue, and dampness (thanks to some raindrops on the grass) and was much more present than I was before I began my practice.
Regardless of meditation’s broader impact on my mindfulness and well-being, moments like this—the sensation of awakening to a vibrant reality—are invaluable on their own. Any additional benefits are just a delightful bonus.
This blog post was originally published on Mindful.org in July 2012.
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