Meditation and Mindfulness:
The Tool and The State
Clearing the Confusion: How They Work Together for Performance
Page Last Updated: November 23rd 2025
Page Author: Simon Jones DipBSoM, Meditation Teacher
In the world of high performance, the terms meditation and mindfulness are often used interchangeably, creating unnecessary confusion. Are they the same thing? Is one better than the other?
For the ambitious professional, clarity is essential. Here is the definitive distinction:
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Meditation is the formal practice or tool, consider it the 'gym workout' for your brain.
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Mindfulness is a specific style of that practice, but crucially, it is also the state of being that results from it, consider it the "fitness" you carry into your day.
Understanding the relationship between meditation and mindfulness allows you to move beyond generic wellness trends and build a targeted protocol for resilience, leadership, and cognitive precision.
Table of Contents
An Important Note on Your Wellbeing
Meditation can be a powerful tool for building resilience and managing stress, and it is a complementary therapy. It is not a substitute for professional medical advice. If you are experiencing symptoms of anxiety, depression, or any other health concern, you should always consult your doctor or a qualified healthcare provider. See our full Medical Disclaimer for more information.
Defining the Relationship: Meditation Vs Mindfulness
To master your mind, you must understand the mechanics.
What is Meditation? (The Training Ground)
Meditation is the umbrella term for the active training of the mind. It is an active and systematic form of mental training designed to refine core psychological capacities. Just as "sport" encompasses tennis, running, and swimming, "meditation" encompasses various techniques, from Focused Attention on the breath to the silent repetition of a mantra.
What is Mindfulness? (The Style and The State)
Mindfulness is nuanced because it functions as both a method and an outcome.
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As a Style of Meditation:
Mindfulness meditation involves observing your body, thoughts, emotions, and environment without judgement. It is often categorised scientifically as Open Monitoring (OM), a practice where you do not focus on a single object but monitor all aspects of experience.
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As a State of Being:
Mindfulness is the capacity to live in the present moment and accept 'what is'. It is defined by Jon Kabat-Zinn as paying attention in a particular way: on purpose, in the present moment, and non-judgementally.
The Mechanics: Focused Attention vs. Open Monitoring
To optimise meditation and mindfulness for performance, we must look at the cognitive mechanisms. Research categorises most practices into two families: Focused Attention (FA) and Open Monitoring (OM).
Focused Attention Meditation:
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The Action:
Sustaining selective attention on a single object (like the breath) and redirecting focus when the mind wanders.
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The Brain State:
Strengthens top-down attentional control.
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The Outcome:
Builds sustained attention and concentration.
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Brainwaves:
Associated with Gamma waves (20-50 Hz), linked to higher mental activity.
Mindfulness Meditation (Open Awareness / Open Monitoring):
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The Action:
Non-reactive monitoring of any thought, feeling, or sensation that arises, without focusing on a single object.
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The Brain State:
Induces a state of distributed cognitive control.
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The Outcome:
Enhances cognitive flexibility and divergent thinking (creativity).
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Brainwaves:Associated with Theta waves (2-7 Hz), linked to creativity and insight.
Why You Need Both: The "Hybrid" Leader
For leaders, relying on just one is insufficient. Meditation and mindfulness work synergistically to upgrade your mental hardware.
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The Role of Meditation (Focus)
In a high-pressure environment, you need the ability to block out noise. Practices like Focused Attention or Mantra train the brain to reduce mind-wandering. This quiets the Default Mode Network (DMN), the brain circuit responsible for distraction and rumination.
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The Role of Mindfulness (Awareness)
Once you have stability, you need clarity. Mindfulness trains metacognitive awareness, the ability to observe your thoughts from a distance. This creates a "psychological space" between a stimulus (a stressful email) and your response (your reply). This shift from "reactive" to "responsive" is the foundation of emotional intelligence and resilience.
The Science: How Meditation & Mindfulness Change Your Brain
The benefits of meditation and mindfulness are not abstract; they are structural.
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Emotional Regulation:
Mindfulness practice strengthens the pre-frontal cortex (logical thinking) and the hippocampus (emotional regulation) while weakening the amygdala (stress response).
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Rapid Recovery:
These practices trigger the "relaxation response," activating the parasympathetic nervous system to lower blood pressure and heart rate.
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Creativity & Innovation:
By cultivating a state of non-judgement, mindfulness (Open Monitoring) reduces cognitive rigidity, allowing for breakthrough insights and novel ideas.
Summary: Which Should You Choose?
You do not need to choose. At klarosity, we integrate meditation and mindfulness into a cohesive performance system.
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Use Meditation (Focused Attention) to sharpen your focus and rest your nervous system.
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Use Mindfulness (Open Awareness) to build emotional intelligence, creativity, and situational awareness.
Meditation & Mindfulness FAQ:
Q: Is mindfulness the same as meditation?
A: Not exactly. Think of meditation as the formal exercise or "tool" you use to train your brain. Mindfulness is both a specific style of that practice (Open Monitoring) and the resulting state of awareness, the ability to live in the present moment and accept 'what is' without judgement.
Q: Do I need to stop thinking to be "mindful"?
A: No. This is the most common myth. It is impossible to stop thoughts from flowing into your mind. Meditation is not about silencing the mind, but rather training your attention to focus on a specific anchor (like the breath) and consciously bringing it back when it wanders.
Q: I’m a busy executive. How much time is actually required?
A: You do not need to spend hours meditating. Scientific evidence suggests that 20 minutes a day brings real benefits. Research has even shown that splitting this into two 10-minute sessions yields similar results to a single 20-minute sit. The key driver of results is regularity, not duration.
Q: Is meditation & mindfulness a religious practice?
A: It does not have to be. While meditation has roots in traditions like Buddhism and Christianity, it can be practised as an entirely secular discipline. Dr. Herbert Benson’s pioneering work on the "Relaxation Response" specifically deconstructed meditation into a physiological intervention, stripping away religious dogma to focus on the biological benefits.
Q: Which meditation technique is best for high performance?
A: It depends on your specific performance goal. If you need to block out distractions and execute, Focused Attention (FA) is the superior tool for strengthening sustained attention. If you need to generate new ideas or solve complex problems, Open Monitoring (OM), a mindfulness technique, is proven to enhance cognitive flexibility and divergent thinking.
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About the Author
Simon Jones DipBSoM, Meditation Teacher
I'm Si, the Founder and Managing Director of klarosity and an externally accredited Meditation Teacher through the British School of Meditation. I teach meditation to Executives, Leaders, Founders & ambitious Professionals from all walks of life. I've been practicing meditation for over 15 years and experienced first hand the resilience, focus and clarity that a consistent meditation practice can bring you.
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