Meditation is an ancient practice that has gained popularity in the West in recent decades due to its numerous benefits for mental and emotional health. Within the scope of meditation, we can find two main types: formal meditation and informal meditation. Although both share the goal of cultivating mindfulness and awareness, there are significant differences between both practices that are worth exploring.
1. Structure and Context
One of the main differences between formal meditation and informal meditation lies in their structure and context. Formal meditation is carried out in a structured and planned manner, usually in a quiet environment without distractions. On the other hand, informal meditation is practiced in the midst of daily activities, taking advantage of moments in daily life to bring full awareness to the present moment.
Formal meditation
In meditation formal, it is common to follow an established schedule for practice, dedicating a specific time each day to meditation. You can use a designated space for practice, with elements that promote concentration, such as a meditation cushion, candles or soft music. This approach usually favors deepening the meditative practice and connecting with oneself.
Informal meditation
In contrast, informal meditation adapts to everyday life, integrating attention fully in daily activities. You can practice informal meditation while walking, cooking, working, or interacting with other people. The main objective of informal meditation is to bring full attention to the present moment in the midst of routine activities, cultivating awareness in each moment.
2. Focus of Attention
Another important difference between formal meditation and informal meditation relates to the focus of attention during practice.
Formal meditation
In formal meditation, the main focus is usually on the breath, a physical object, or the repetition of a mantra. This approach helps direct attention and calm the mind, allowing for greater introspection and connection to the present moment. Formal meditation focuses on training the mind to focus on a specific point, cultivating concentration and serenity.
Informal meditation
On the other hand, in informal meditation , the focus of attention expands to include the momentary experience in whatever activity you are doing. It is about being aware of your thoughts, emotions, bodily sensations and the environment around you while carrying out your daily tasks. Informal meditation encourages mindfulness in all facets of life, not just during formal practice.
3. Intensity and Depth
The intensity and depth of the meditative experience also varies between formal meditation and informal meditation.
Formal meditation
Formal meditation It tends to be more intense and profound, since it is done in a calm environment conducive to concentration. By dedicating specific time to meditative practice, states of greater calm, mental clarity, and spiritual connection can be achieved. Formal meditation offers a space to go within oneself and explore the mind more deeply.
Informal meditation
In contrast, informal meditation can provide a lighter and more comfortable experience. spontaneous, since it takes place in the midst of daily activities. Although the intensity may be less than in formal meditation, informal meditation allows you to cultivate awareness at any time and place, integrating the practice of mindfulness into daily life in a practical and simple way.
4. Duration and Consistency
Another relevant difference between formal meditation and informal meditation is related to the duration and consistency of the practice.
Formal meditation
Formal meditation usually has a specific duration, which can vary from a few minutes to hours, depending on the practitioner's preference and experience. It is common to establish a daily or weekly formal meditation routine to maintain consistency in the practice and reap its long-term benefits. The duration and regularity of formal meditation can contribute to greater emotional and cognitive stability.
Informal meditation
For its part, informal meditation does not have a predetermined duration, since which is based on the integration of mindfulness into everyday activities. You can practice informal meditation for brief moments throughout the day, taking advantage of situations such as waiting in line, taking a break, or walking down the street. The flexibility of informal meditation allows the practice to be adapted to any situation, without the need for a specific time reserved for meditation.
5. Objectives and Results
The objectives and results of formal meditation and informal meditation may differ depending on individual needs and preferences.
Formal meditation
The primary goals of formal meditation typically include developing concentration, reducing stress, expanding consciousness, and promoting emotional well-being. By practicing formal meditation on a regular basis, you can experience lasting benefits in mental and emotional health, as well as greater self-awareness and connection with your inner self.
Informal meditation
On the other hand, informal meditation usually focuses on cultivating mindfulness in everyday life, promoting attention, presence, and acceptance of each present moment. The results of informal meditation can manifest in a greater ability to manage stress, a reduction in emotional reactivity, and a greater perception of beauty and gratitude in daily life.
6. Complementarity and Synergy
Although formal meditation and informal meditation present significant differences, it is important to highlight that both practices are complementary and can enhance each other.
Complementarity
Formal meditation provides a structured space to delve into meditation in a deep and concentrated way, promoting introspection and self-discovery. For its part, informal meditation allows you to bring full awareness to every moment of daily life, integrating meditative practice into daily activities in a natural and fluid way.
Synergy
When formal meditation and informal meditation are combined, a synergy is created that enhances the benefits of both practices. The emotional stability and mental clarity developed in formal meditation can be strengthened by the mindfulness and presence cultivated in informal meditation, creating comprehensive balance in the practitioner's life.
In conclusion, formal meditation and informal meditation offer different but complementary approaches to cultivating mindfulness and awareness in daily life. Whether through the structured practice of formal meditation or the spontaneous integration of informal meditation, both modalities can be valuable tools to promote emotional well-being, mental calm, and connection with oneself and the environment.