What is the Difference Between Formal and Informal Mindfulness Practice?

Formal practice is the soil, and informal practice is the harvest that comes out of the soil.

Formal mindfulness practice is the time we set aside each day to practice the formal mindfulness technique – bringing our attention to the present moment, bringing our attention to the breath. When our mind wanders, we notice the thoughts, gently let them go, and return our attention to our breath. Maybe we set aside 5 minutes each day or 10 minutes each day to do this practice, preferably at a quiet location with minimal distractions.

Informal mindfulness practice is everyday mindfulness. It’s how we bring moments of mindfulness into our day to day lives, during everyday activities. When we are eating, truly tasting the food. When we are washing dishes, noticing the sound of the water, feeling of the soap, movement of our hands as we wash the dishes. When we are lying down to sleep at night, taking some mindful breaths to relax our body. When someone is talking to us, paying full attention to them and truly hearing what they are saying to us.

The point of formal practice is to integrate mindfulness into our daily lives. In a way, one can say that the goal of formal mindfulness practice is to put us in a position where we are able to do more informal practice throughout each day. Formal practice strengthens and maintains the mindfulness muscle, so that we can live a more mindful life – at home, at work, in our communities.

Both are important. They are like two sides of the same coin. Formal practice is the like the soil, and informal practice is the harvest that comes out of the soil. Without the soil, there can be no harvest. At the same time, if there is no harvest, the soil is not very useful. Routine formal mindfulness practice is like tilling the soil, to keep it fertile, so that everyday mindfulness can grow and bear fruit in our lives.

Each day, when we are doing something, just do it 100%, with full attention. In that moment, there is no difference between formal and informal mindfulness practice.