Meditation is an umbrella term for a wide range of practices. Practices under this umbrella include (but are not limited to) loving-kindness meditation, mindfulness meditation, mantra meditation, and affirmation meditation.
Some meditations involve a mixture of exercises, which can be confusing as to what each is. Two types of meditation that are often combined but are separate practices are affirmation meditation and mindfulness meditation. In this article, we will examine the similarities and differences between the two practices.
Whether you are a personal meditation practitioner or a meditation teacher, it is helpful to be able to differentiate between practices. As a practitioner, it helps you to consciously know what and why you are practicing. As a teacher, it helps you clarify what you offer your students. Let’s dive in to discover how these practices differ and how they overlap.
Confirmations vs. Mindfulness: key differences
Let’s start by taking a look at the principles behind these two different practices.
First, we have affirmation meditation. An affirmation (in the context of meditation) is a positive statement that reinforces something we want to feel, embody, or believe. Examples:
Affirmative meditation uses one or more positive affirmations as the focus of our practice. The technique is often to repeat these statements internally and feel their energy in both mind and body. The goal? To incorporate these positive beliefs into ourselves, to cultivate a positive way of thinking.
On the other hand, mindfulness is about non-judgmental, moment-to-moment awareness. It’s not about trying to feel a certain way. Rather, it is about opening up to what is here, now – with attention and curiosity.
Mindfulness meditation is a formal practice of sitting “with what is”. It’s about developing a caring, curious awareness of any aspect of our experience—such as our breath, our physical body, our thoughts, or our emotions. The goal? To strengthen our ability to stay in the present moment.
If we examine the principles, practice, and goals of each of the meditations outlined above, we can understand the difference. Affirmative meditation is about cultivating or reinforcing a positive thought or experience, while mindfulness is about developing awareness. anything our experience is that—now.
Although affirmation meditation can be used to strengthen what is already present, it is most often future-oriented. It asks the question: where do I want to go? Who do I want to be? What do I want to embody?
During mindfulness meditation, we may become aware of future-oriented thoughts, but we do not do anything about them. We notice anything here. We notice things come and go and stay anchored in the present moment.
The overlapping basis: similarities
Although these two exercises are fundamentally different in their purpose and technique, there are some similarities. Consider the following points of overlap between mindfulness meditation and affirmation meditation:
Combining affirmations and awareness
Many people who meditate are drawn to affirmations and mindfulness – and that’s great! These two techniques intertwine beautifully, helping us to be fully attuned to this moment and working with the dreams of the future.
Here are three ways to connect affirmations with awareness:
1. Reinforcements in the body
As you repeat an affirmation, be curious about how it enters your body. what do you notice Are there any body parts that catch your attention? Are there parts of your body where the affirmation is deeply true? Others where there is uncertainty? Be careful and curious about what you observe.
2. Confirm Report
Statements do not need to focus on the future. They can remind us of what is already present and true for us. For example, you can work with mindful affirmations such as:
3. Mindfulness of Room to Grow
A third way to incorporate awareness and affirmations is to start with the former before moving on to the latter. In other words, use mindfulness meditation to bring caring curiosity to recurring thought patterns. Notice the thought patterns that are not serving your growth and well-being. Don’t try to change them for a short period of time during formal mindfulness meditation. Let them be. Then choose an affirmation that helps you “try on” a positive thought to counter the limiting thought.
For example, if you notice that you often doubt your ability to overcome challenges, maintain this awareness with caution and curiosity. You can then work with an affirmation such as “I am resilient and can overcome any obstacle.”
Common misconceptions about mindfulness and affirmations
When practicing both mindfulness and positive affirmations, it is helpful to be aware of common misconceptions about both practices. Three of them:
Summary
As you continue on your meditation path (or as you begin it), understanding the differences and similarities between mindfulness and affirmation can help you become more aware of your practice. If you teach meditation, this awareness can help you guide others more clearly and precisely.
Remember that there is no right or wrong practice to commit to. The important thing is to practice techniques that serve you and those around you. Your exercise preference may change over time – or you may intertwine your favorite exercises. Make your journey as unique as you are – and be flexible for the road ahead.
