Mindfulness vs. Meditation: We’re Leaf Peepin’ This Season

Have I already told you how much I love the river path by our Avondale therapy office?

Leaves are crunching. Trader Joe’s cinnamon brooms are flying off of shelves. It’s officially Autumn. You know what that means. A blog about mindfulness and nature walks!

People often use "mindfulness" and "meditation" interchangeably, but they're not quite synonymous. Both are invaluable practices that have been used for centuries and adapted into therapy in different ways, including interoceptive awareness. Mindfulness develops awareness and presence, while meditation draws from mindfulness to train the brain and focus. This simple blog post won’t quite dive into the entire lengthy history of each, but I’ll try to describe a bit about each, how they can be beneficial, and how they may be practiced in and out of therapy. According to Jon Kabat-Zinn, the founder of Mindfulness Based Stress Reduction (MBSR), mindfulness is, “a form of meditation that really is the cultivation of intimacy with awareness.”

Meditation is typically a formal practice, like training. It's something you set aside time for: sitting quietly, focusing on your breath, or following a guided practice. Meditation is an umbrella term that can include loving-kindess meditation or visualization. When I think of meditation, I think of the brain sifting through the clutter and honing in on a focal point or intention. When I think of mindfulness, I think of noticing what’s floating through the brain, and allowing the thoughts to continue floating by. 

Mindfulness is noticing without judgment - paying attention to what's happening right now, in your mind and body and surroundings, without immediately labeling it as good or bad, right or wrong. You can practice mindfulness anywhere. You can be mindful while washing dishes, eating dinner, or having your morning coffee.

Why Our Therapists Teach Mindfulness

In our therapy practice here in Chicago, we teach mindfulness as a practical, everyday tool.  Many of the struggles that bring people into therapy - anxiety, rumination, self-criticism, the desire to get rid of ‘bad’ emotions -  are made heavier by our own  judgment. We don't just feel anxious; we judge ourselves for feeling anxious. We don't just have a difficult thought; we spiral into what that thought means about us.

Mindfulness interrupts that cycle. When a client learns to notice a thought or feeling without immediately judging it, they create a small gap and a choice - space to respond thoughtfully and intentionally instead of automatically. This is why mindfulness shows up across so many approaches we draw on in session, from cognitive behavioral techniques to acceptance-based work: it's less about achieving a calm state and more about changing your relationship to what is currently happening in your brain and body in relation to the world around you.

If you're working with us, you'll likely hear us come back to this phrase often: notice without judgment.  The more we practice it together in session, the more it will come up for you naturally outside of sessions. Eventually, it will loop through your brain as easily as a BTS song. Which is a good thing, depending. 

Practicing Mindfulness This Fall

Autumn is my favorite time to practice mindfulness (perhaps because that’s when it is easiest for me?) As we begin to slow down, prepare for transitions, we see natural cycles unfolding around us. We see impermanence, acceptance, and patterns. Instead of resisting the change, struggling with the future, I encourage you to notice. Without judgment.

●      Notice the leaves changing, without narrating a story about it. Instead of "WINTER IS COMING," try just seeing the color - the specific gold or rust of a single leaf - without assigning anything else. 

●      Use your walk as a mindfulness practice. As you walk through the neighborhood or a park (may I recommend the path by the river just north of our Avondale office location?), notice the leaves crunching, the change in air temperature, the smell of the season. 

●      Let the season model impermanence. Trees don't resist losing their leaves. Mindfulness often includes a similar practice: letting thoughts and feelings arrive and pass without clutching onto them. If I have a thought about climate change, I’m letting that thought float down the river as best I can. 

●      Pair it with something you already do. You don't need a new ritual. We often treat intentionality as a weird productivity buzzword. But you can be intentional each day to turn a ritual you already have (brushing your teeth, walking to work, opening the curtains) into a moment of mindfulness. 

…Why?

It's to practice the small, repeatable skill of being present,  a skill that, over time, can reduce stress and anxiety, improve emotional regulation and nervous system regulation. Mindfulness can reduce anxious and depressive loops, improve sleep, focus, and reduce physical symptoms associated with anxiety. With mindfulness, we can both physically and emotionally be grounded in the present, treat ourselves with more compassion, and in turn, others as well, improving our relationship with ourselves, others, and the world around us.

If you’d like to learn more about how we integrate mindfulness into our sessions in Chicago, or more about therapy in general, please fill out an intake form!

In-Person Therapy or Virtual Therapy from My Couch?

Therapy at home in pajamas or in-person at the office? Note: You can wear comfy clothes in-person, too.

If you’re hoping to start therapy, you might be considering the advantages of in-person therapy or virtual therapy. Providers actually began providing mental health therapy virtually (via the old fashioned internet, referred to as ‘the telephone’) in the 1960’s. Various messaging or communication systems have been developed to support traditional therapy sessions since then. Since the Covid-19 pandemic, which sometimes feels like it was either last year or 20 years ago, reforms were made to telehealth regulations that made it possible for practitioners to see clients and patients virtually more easily, and for insurance to reimburse similarly to in-person sessions. 

Research studies have shown similar efficacy in results for people who participated in in-person and virtual therapy. So… what works?

Virtual therapy can be accessible, convenient, and reduce barriers of time commitments, commuting, and having to change out of sweatpants. It can be easy to take a virtual session in a private office or at home. 

Drawbacks may include privacy, technical issues, and ability to focus. Some people have a hard time focusing on a conversation when their cat’s tail is twitching in their face (although I will put seeing pets in the ‘pros’ column myself) or when they’re staring at that pile of laundry that needs to be folded. Thinking about virtual sessions might include being honest with yourself; will you be distracted by other tabs? Looking at incoming emails? You might want to end whatever you’re working on a few minutes before your session so you can close all of the tabs, send out that last email, and find a quiet space. You could also see if your therapist would be alright if you fold laundry while chatting, which can actually be helpful for some folks who don’t love staring at someone on a screen without a break.

In-person sessions can be helpful to get out of your space and into a change of scenery. Therapy offices are (hopefully) uncluttered, calming, and free from distractions. Having therapy in the same room can cue your body and brain to shift into therapy mode. Sometimes, it’s a challenge to make space in your day for therapy, so you could also build in time for a little treat after, like a coffee or a walk (may I suggest the beautiful river path right by our Avondale office?). Some people find it helpful to think through what they’d like to bring up on the way to therapy, and have the commute home to process what was discussed.

Drawbacks for in-person sessions are typically related to time constraints and planning, as well as differences in terms of flexibility in work, school, or parenting schedules (note: you can absolutely bring your baby to a session). Transportation may also be limited, and may determine choosing a therapist with an office by a train stop, bus line, or with available parking. 

You could also try out both options and see which works best for you. Many practices will offer hybrid scheduling, and most clinicians are flexible with switching between virtual or in-person sessions. If you’re feeling anxious about beating traffic to get to a session in time, maybe it’s a virtual day for you. Our Chicago offices in Logan Square and Avondale strive to be accessible and welcoming. The key is figuring out where you feel most comfortable, can consistently show up, and feel like you are getting the most out of your counseling sessions.