In this quick 2-minute video, meditation instructor Christiane Wolf provides an overview of what “formal” and “informal” mindfulness mean.
If you’ve come across the phrases “formal mindfulness” or “informal mindfulness,” you may be wondering what they really mean. Isn’t mindfulness simply mindfulness? While it is indeed that, it can also encompass a variety of practices.
In this brief video, meditation expert and author Christiane Wolf gives straightforward explanations of both formal and informal mindfulness. Each of these categories opens up numerous ways to connect with the present moment. As Sharon Salzberg notes in her book Real Happiness: “Mindfulness isn’t hard; we just have to remember to practice it.”
Understanding Formal Mindfulness Practice
Formal mindfulness practices involve dedicating time exclusively to a specific meditation or practice at that moment. This typically includes a structured approach, comprising steps to follow, a clear beginning and end, and fundamental techniques that are essential to the practice. Examples include a five-minute breathing meditation, a body scan, or a walking meditation. All these instances are classified as “formal” meditation.
The essence of formal practice is to concentrate solely on the object of meditation during that period. This could mean focusing on the sensations of breath entering and leaving the body, the sound of your feet making contact with the ground, or the act of walking itself.
Formal Mindfulness Practice Examples
If you’re looking for beginner-friendly formal practices, consider these guided meditations:
Understanding Informal Mindfulness Practice
In contrast, informal mindfulness is all about applying the same quality of gentle, attentive awareness to everyday activities, whether it’s stroking your cat, opening your car door, or brushing your teeth. The main concept is to focus all your attention and senses on the present moment.
Engaging in informal mindfulness doesn’t require extra time. From this perspective, you have the chance to practice mindfulness in every moment of your waking life, as long as you remember to do so.
Informal Mindfulness Practice Examples
Here are some suggestions for easily incorporating informal mindfulness into your daily routine: