Transcendental Meditation® versus mindfulness meditation
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the world of Transcendental Meditation®, what it is, and the difference in technique versus mindfulness meditation to find a practice that works for you.
If you’ve dipped your toe into the world of meditation, you may already have come across Transcendental Meditation® (TM®) as an alternate meditation technique. If you’re not familiar with it, the name itself might feel slightly inaccessible and confusing, especially when there are so many forms of meditation around. We’re here to clear up the difference between Transcendental Meditation® and other meditation practices, such as mindfulness.
What is Transcendental Meditation®?
Transcendental Meditation® is a meditation technique that originated in India and was brought to the Western world by Maharishi Mahesh Yogi in the mid-20th century. It’s a form of silent, mantra-based meditation typically practiced for twenty minutes, twice daily. The technique is often taught through one-on-one instruction by a certified Transcendental Meditation® teacher.
The goal of Transcendental Meditation®, similar to other meditation practices, is to calm the mind and cultivate a relaxed awareness. However, the effects and benefits of meditation practices can vary from person to person.
How does the Transcendental Meditation® technique work?
Transcendental Meditation® involves using a ‘mantra,‘ usually a word or a sound, given to you by a certified Transcendental Meditation® teacher. This mantra isn't a magic word that holds some mysterious power, it's a tool to help your mind settle down, and shift its focus from the hustle and bustle of daily life to a deeper level of awareness. And it's meant to be kept private.
During a Transcendental Meditation® session, you’re encouraged to sit comfortably, close your eyes, and silently repeat your mantra. This repetition isn’t forced or concentrated, it’s more like a gentle guide that your mind can follow instead of drifting off into thought. The mantra's role differs from its use in other forms of meditation, where it might serve as an anchor for the mind. In Transcendental Meditation®, the mantra is more of a vehicle, gently guiding the consciousness toward quieter levels of thought.
Although Transcendental Meditation® and mindfulness meditation have the same destination (relaxation and mental clarity), they take different routes to get there.
The intention behind this technique is to gradually guide the practitioner to ‘transcendental consciousness’—reported to be a state beyond normal waking, sleeping or dreaming. However, it's important to note that experiences in meditation and the ability to achieve such states can vary significantly among individuals.
Each person's journey with meditation is unique, and Transcendental Meditation® may not be everyone's cup of tea. Different strokes for different folks, right? Numerous meditation techniques exist, each with a different approach and philosophy. So, it's crucial to find the one that resonates with you the most.
Transcendental Meditation® vs. Mindfulness meditation
So, you've heard of Transcendental Meditation®, and it's piqued your interest. But how does it stack up against the widely-known practice of mindfulness meditation? Is one 'better' than the other? Let's dive in and find out.
First things first, both practices share the ultimate goal of elevating your awareness and promoting peace of mind. But the way they reach that destination is different. Here are some of the key differences between Transcendental Meditation® and mindfulness meditation.
Transcendental Meditation® uses mantra — mindfulness meditation uses anchors
Have you ever tried singing a catchy song to distract yourself from something? That's a rough analogy for the way Transcendental Meditation® uses mantras. In Transcendental Meditation®, you're given a specific mantra—a sound without any meaning—which you repeat in your mind to help you ‘transcend’ ordinary waking consciousness. It's like a tool for your mind to help shift its focus.
On the other hand, mindfulness meditation is less about distraction and more about observation. Rather than using a mantra, mindfulness practices often use 'anchors' or ‘home bases’—usually your own breath or body sensations—to help you stay focused in the present moment. It's like a lighthouse guiding you back whenever your mind wanders into a sea of thoughts.
“In Transcendental Meditation®, you repeat a custom ‘mantra’—a specific word or phrase—to move beyond the normal state of consciousness.”
Transcendental Meditation® is ‘effortless‘ while mindfulness meditation trains the mind
When it comes to the actual practice, Transcendental Meditation® is often described as ‘effortless.‘ It's a bit like stepping onto a moving walkway at the airport—you settle in, start your mantra, and let the process carry you along. No forced concentration, no struggling to clear your mind.
Mindfulness meditation is different in that it gently encourages attentiveness. It's like strolling through a park, taking time to notice the scenery, the fresh air, and the chirping of the birds. It's less about achieving a particular state and more about immersing yourself fully in the now, noting your thoughts, feelings, and sensations without judgment. Both practices offer unique and beneficial experiences, each valuable in their own right.
Transcendental Meditation® is a trademarked technique versus a public practice
Here's the big one. Transcendental Meditation® is a trademarked technique taught by certified teachers through a specific course. Think of it as going to a branded gym for a specific training program.
In contrast, mindfulness meditation is, as previously noted, more like a park—it's open to everyone, and you can enjoy it in many ways. There are countless resources out there, from books to apps (like Calm), that can guide you through.
“Mindfulness meditation is about the here and now. It cultivates a judgment-free awareness of your present experience, and invites you to create a new relationship with life as it is — without needing to change it.”
Transcendental Meditation® is more of a time commitment than mindfulness meditation
The typical Transcendental Meditation® session is suggested to be twenty minutes, twice daily. This may be a significant time commitment for some people, especially those with hectic schedules (we’re pretty sure that means all of us!).
Mindfulness meditation, on the other hand, is super flexible. While some practitioners choose to meditate for long periods, anyone can benefit from shorter, and even infrequent sessions.
This can make it easier to incorporate into a busy life, as even just a few minutes of practice at a time is beneficial. Calm has a wide selection of Quick & Easy meditations that you can easily weave into your day, no matter how hectic your schedule is.
The learning process for Transcendental Meditation® is different than mindfulness meditation
Transcendental Meditation® is usually taught over several consecutive days through a structured learning process. The technique is personalized for each individual, and the learning process is guided by a certified Transcendental Meditation® teacher. This structured, personalized approach often suits individuals who prefer clear guidance and structure when learning a new skill.
While mindfulness meditation can be taught in structured courses or retreats, it can also be self-taught through books, online courses, or apps like Calm. The practice involves observing your thoughts, emotions, and physical sensations without judgment, which can be learned and practiced independently. This tends to appeal to people who prefer self-directed learning or those who enjoy exploring and experimenting with different techniques.
Although meditation can be beneficial for mental health, it doesn't replace professional support. If you're facing ongoing stress, anxiety, or other mental health concerns, it's crucial to reach out to a healthcare professional.
Embark on your own meditation journey
Both Transcendental Meditation® and mindfulness meditation share a similar intention: to enhance inner calm and general wellbeing. It's worth noting that no one method is superior to the other. Your personal meditation experience is unique, and the best fit may depend on your lifestyle, personal inclinations, and even your mental state at a given time.
Keep in mind that meditation isn't about mastering a new skill overnight or performing a technique perfectly. Feel a connection with the structure and guidance of Transcendental Meditation®? Go for it! Feel more drawn to the openness and accessibility of mindfulness meditation? Great! Don't feel rushed or pressured to choose any one path. Meditation is your journey, and it's more about the experience than the destination.
If you're leaning towards exploring mindfulness meditation, we've got you! Calm offers an extensive library of guided meditations, resources, and a supportive community to help you dive deeper into mindful living.
Transcendental Meditation FAQ
What's the difference between the Transcendental Meditation® technique and regular meditation?
This is a question that can easily get muddled. When we talk about ‘regular meditation,’ we mostly refer to mindfulness-based practices. Although Transcendental Meditation® (TM®) and mindfulness meditation have the same destination (i.e., relaxation and mental clarity), they take different routes to get there.
In the world of Transcendental Meditation®, you'll find yourself using a custom 'mantra'—a specific word or phrase—and you'll be encouraged to adopt a more laid-back attitude. The goal is to move beyond the normal state of consciousness (and yes, that's why they call it 'transcendental'). It's all about letting go and guiding the mind into a deeply restful state.
On the flip side, mindfulness meditation is all about the here and now. It cultivates an active, judgment-free awareness of the thoughts, feelings, and sensations that pop up during your meditation session. Rather than trying to rise above the day-to-day hustle and bustle, mindfulness meditation invites you to create a new relationship with it so you can better manage the ups and downs of life.
Can you learn Transcendental Meditation® on your own?
The traditional approach to learning Transcendental Meditation® involves one-on-one instruction from a certified Transcendental Meditation® teacher. This ensures you receive a mantra tailored to your unique constitution and means you have the opportunity to ask questions and receive feedback. While there are books and online resources available, most proponents of Transcendental Meditation® suggest learning from a certified teacher to get the most out of the practice.
What are the benefits of Transcendental Meditation®?
While individual experiences may vary, many practitioners of Transcendental Meditation® report a range of benefits. These include increased relaxation, reduced stress and anxiety, improved mental clarity, and enhanced wellbeing. Additionally, some research suggests that regular Transcendental Meditation® practice can positively affect heart health and blood pressure. However, as with any technique, it's important to remember that benefits can vary widely based on personal circumstances and commitment to the practice. If you're thinking of embarking on a new meditation practice, chatting with a healthcare professional or certified meditation teacher could be helpful.
Remember, meditation isn't a magic cure-all but a practice—a tool in your wellness toolkit. Whatever meditation path you choose, know it's about your journey and what feels right for you.
Meditation can feel like a minefield. We make it easy. The Calm app has guided mindfulness meditation sessions for beginners and seasoned meditators, daily practices to start your day on the right foot, and quick and easy meditations tools to help you manage stress and anxiety, get better sleep, and feel more present in your life.
