You’ve probably heard the word mindfulness tossed around a lot lately on podcasts, in yoga studios, maybe even in the breakroom at work. But what does it really mean? And what’s the deal with formal vs. informal mindfulness practices? Let’s break it down together.
What is Mindfulness?
Mindfulness is paying attention, on purpose, to the present moment without judgment. This definition, shared by Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), captures the heart of the practice. It’s about tuning in to what’s happening right now. Not trying to fix it. Not escaping it. Just noticing it.
Whether you’re feeling calm, restless, joyful, or overwhelmed, mindfulness invites you to meet yourself where you are.
What is a Formal Practice? What is an Informal Practice?
Formal mindfulness practice refers to structured meditation. You set aside a specific time to sit, lie down, or walk with full awareness. These practices are intentional and focused.
Informal mindfulness practice is the art of weaving mindfulness into your daily routine. You don’t need a quiet room or a cushion. You simply bring your attention fully to ordinary activities like making coffee or driving to work.
Both forms of practice build awareness and reduce stress. They just take different paths to get there.
Three Examples of Formal Mindfulness Meditations
Body Scan Meditation
This practice involves moving your attention slowly through the body, usually from the feet to the head. You notice sensations as they arise, such as warmth, tension, tingling, or even numbness, without trying to change them. It’s often done lying down and helps ground your attention in the body.
Sitting Meditation
In this practice, you sit upright and direct your attention to a focus point, commonly the breath, sounds, or sensations. When your mind wanders, you gently bring it back. This builds concentration and patience.
Walking Meditation
Walking meditation is a slow, intentional practice where you pay close attention to the physical sensations of walking. You might notice how your feet lift, move, and land. It’s especially helpful for people who find sitting still difficult.
Five Informal Mindfulness Practices
Mindful Eating
Choose a meal or snack and slow down. Notice the smell, texture, and taste of each bite. Pay attention to the feeling of chewing and swallowing. Try putting your fork down between bites.
Mindful Walking
Take a short walk without distractions and notice how your feet feel against the ground. Tune in to the rhythm of your steps, the sound of your movement, the air on your skin, and what you see around you. Let the walk be an experience of noticing, rather than rushing.
Mindful Listening
When talking to someone, give your full attention. Instead of planning your response, focus on their tone, words, and expressions. Notice when your mind wanders and gently return to listening.
Mindful Driving
Turn off distractions. Feel your hands on the wheel, notice your surroundings, and take a few deep breaths at stoplights. Let the drive be a chance to arrive in the moment instead of rushing to the next one.
Mindful Hand Washing
Slow down and bring your attention to the feeling of the water on your skin, the texture of the soap, and the scent it carries. Notice the movements of your hands as they clean each other. Let the act of washing become a moment of reset, a pause before you move on with your day.
What Are the Benefits of Formal Practices?
Formal practices help you build core mindfulness skills. They increase your capacity to focus, recognize thought patterns, and respond rather than react. Over time, you become more aware of your inner experience and more able to meet stress with clarity and calm.
Think of it like training your attention system. Just like developing strength or flexibility in the body, consistent mindfulness practice helps you develop mental steadiness, emotional balance, and awareness of choice.
What Are the Benefits of Informal Practices?
Informal practices help you live more mindfully throughout the day. They remind you to slow down, breathe, and connect with the present moment. They make it easier to bring calm awareness into situations that might otherwise trigger autopilot or stress.
Over time, these tiny moments of awareness can change the texture of your day. You may find yourself reacting less, appreciating more, and moving through challenges with a little more grace.
Why You Still Need Formal Practice Even If You Practice Informal Mindfulness
Informal mindfulness is wonderful, but without formal practice, it’s easy to drift back into old habits. Formal meditation deepens your awareness and builds a steady foundation. It’s where you develop the inner resources to stay present even when life gets messy.
Just like you wouldn’t expect to get physically fit just by walking around your house, you can’t expect to grow your mindfulness capacity without setting aside dedicated time. Even just five to ten minutes a day helps reinforce your ability to be present during the rest of your life.
Why Short, Frequent Practices Are Better Than Long, Infrequent Ones
Consistency matters more than duration. A few minutes of mindfulness every day is more impactful than an hour once a week. Short, regular practices build habits. They help mindfulness become part of your daily rhythm, not just something you do when you have time.
It’s better to create a sustainable daily habit, even if it’s brief, than to aim for perfection and fall off track. Mindfulness meets you where you are. Start small and show up often.
References
Kabat-Zinn, J. (1994). Wherever You Go, There You Are. Hyperion
Kabat-Zinn, J. (2013). Full Catastrophe Living (Revised ed.). Bantam Books
Creswell, J. D. (2017). Mindfulness Interventions. Annual Review of Psychology, 68, 491–516. https://doi.org/10.1146/annurev-psych-042716-051139
Tang, Y.-Y., Hölzel, B. K., & Posner, M. I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16(4), 213–225. https://doi.org/10.1038/nrn3916