{"id":1337,"date":"2025-11-15T12:26:06","date_gmt":"2025-11-15T12:26:06","guid":{"rendered":"https:\/\/www.mindful.org\/do-i-need-to-meditate-to-be-mindful-2\/"},"modified":"2026-04-01T04:16:25","modified_gmt":"2026-04-01T04:16:25","slug":"do-i-need-to-meditate-to-be-mindful-2","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/do-i-need-to-meditate-to-be-mindful-2\/","title":"Do I Need to Meditate to Be Mindful?","content":{"rendered":"

One of the most common questions I’m asked by people wondering if mindfulness is for them is: Do I need to meditate to be mindful?<\/em><\/p>\n

To be fair, there\u2019s often a subtext behind the inquiry: most mindfulness courses ask participants to practice for up to 45 minutes a day, the suggestion being that this will be a vital part of the learning process. Forty-five minutes a day seems a lot of work for most people, especially in a culture where sitting still and “doing nothing” for any time at all is unusual. If mindfulness just means paying attention, why can\u2019t I do that without having to meditate? Can\u2019t I just decide to notice things a bit more?<\/p>\n

Ask yourself this: can you just decide to be good at tennis?<\/p><\/blockquote>\n

Well, ask yourself this: can you just decide to be good at tennis? Or speak French? Or play the piano? While some of us might have more of an aptitude for learning skills like these, they still have to be practiced. We have to put some effort in. Evidence from the clinical and neuroscientific studies of mindfulness suggests that paying attention is an art to be cultivated in just the same way\u2014we can develop our capacity for awareness through training. It\u2019s also what meditators down the ages have reported.<\/p>\n

The more we do something, the more we\u2019re likely to continue to do it, and to do it well\u2014this is how habits form, and skills are acquired. So it makes sense that the more we practice meditation\u2014the art of paying attention\u2014the more mindful we will find ourselves.<\/p>\n

Moving From the Head to Embodiment<\/h2>\n

Perhaps one of the disadvantages of the gradual shift away from the use of the word meditation and towards the word mindfulness is that meditation conveys more of a sense of this being a practice, and not just a given attribute. “Deciding to be mindful” is something that comes from the head, a thought, whereas “practicing meditation” brings more of a sense of embodiment with it. If we want our mindfulness to be something we are, more than just a thought of something we\u2019d like to be, it seems we need to cultivate it through meditation.<\/p>\n

Lots of studies suggest<\/a> that engaging in periods of meditation shifts our brain, body, and experience in seemingly beneficial ways. What\u2019s less clear is the effect of meditation practice over a period of time on those changes\u2014is it this or something else that leads to the benefits seen? In other words: we know meditation works, and we know mindfulness works, but we’re still understanding the mechanisms behind how meditation helps mindfulness to work better.<\/p>\n

Tradition, logic, and some strong scientific indicators say the meditation practice is key, but we still can\u2019t be quite sure. Indeed, one review of the impact of practicing meditation during a mindfulness course found much less of a link between practice time and results than received wisdom might have predicted. While there is plenty of evidence suggesting a causal link, it\u2019s early days in the research literature, and it would be good to see some studies which compared the effect of mindfulness courses with (and without) a home practice component. For now, the jury\u2019s out on just how important formal meditation is to cultivating mindfulness.<\/p>\n

Accepting the Gift, Choosing the Practice<\/h2>\n

Today, as I meditated at lunchtime in the churchyard outside our house, I wondered at the magnificent storm clouds billowing low across the hills on the horizon, felt waves of cascading energy flow through my body as the busyness of my morning\u2014and my mind\u2014subsided into moments of inner quiet, letting go into a grace of appreciation at having the senses to experience such a scene. I felt content, tired, a bit wet (raindrops on the grass below) and far more present than when I\u2019d sat down to practice.<\/p>\n

Whatever the effect of meditation on my general mindfulness and well-being, experiences like that\u2014the sense of opening into a vivid and vibrant aliveness\u2014feel precious enough to be worth a lot by themselves. Anything else I\u2019ll take as a bonus.<\/p>\n

This blog post originally appeared on Mindful.org in July 2012.<\/h6>\n","protected":false},"excerpt":{"rendered":"

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He is also an advisor to The Mindfulness Initiative, which is supporting the Mindfulness All-Party Parliamentary Group to develop mindfulness-based policies for the UK.","sameAs":["https:\/\/edhalliwell.com\/","https:\/\/www.facebook.com\/edhalliwellauthor\/","https:\/\/www.linkedin.com\/in\/ed-halliwell\/","https:\/\/x.com\/EdHalliwell","https:\/\/www.youtube.com\/channel\/UC_Qx9U4k88MGJ1jPqDHqO-A","https:\/\/www.amazon.com\/stores\/Ed-Halliwell\/author\/B018UBAQFO","https:\/\/www.theguardian.com\/profile\/ed-halliwell"],"url":"https:\/\/www.mindful.org\/author\/ed-halliwell\/"}]}},"_links":{"self":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts\/1337","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/comments?post=1337"}],"version-history":[{"count":4,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts\/1337\/revisions"}],"predecessor-version":[{"id":665065,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/posts\/1337\/revisions\/665065"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/media\/665063"}],"wp:attachment":[{"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/media?parent=1337"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/categories?post=1337"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/tags?post=1337"},{"taxonomy":"departments","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/departments?post=1337"},{"taxonomy":"issues","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/issues?post=1337"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.mindful.org\/wp-json\/wp\/v2\/coauthors?post=1337"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}