What is Meditation
Meditation is a simple yet powerful practice that involves training the mind to focus and cultivate awareness. At its core, it’s about slowing down, quieting the constant stream of thoughts, and being fully present in the moment. Whether through breathing exercises, guided practices, or silent reflection, meditation offers a way to create space between yourself and the busy-ness of daily life.
Benefits of Meditation for Mental Health
The benefits of meditation for mental health are well-documented and wide-reaching. Regular meditation can reduce stress and anxiety, improve emotional regulation, and enhance concentration. It helps calm overactive thoughts, fosters a sense of inner balance, and promotes resilience in the face of challenges. Over time, many people find it leads to greater clarity, improved mood, and a deeper sense of peace.
Two of the best known and most popular and accessible forms of meditation are transcendental meditation and mindfulness. Here we describe what each involves and offer a comparison to help you get choose what may be most beneficial in your life.
Transcendental Meditation (TM)
Transcendental Meditation (TM) is a form of silent mantra meditation introduced in the 1950s by Maharishi Mahesh Yogi, drawing from ancient Vedic traditions of India. Unlike concentration-based practices, TM emphasizes effortlessness: practitioners sit comfortably with eyes closed and repeat a specific sound, or mantra, chosen for them by a teacher. The aim is not to control the mind, but to allow thoughts to settle naturally, leading to a deep state of restful alertness.
Science of Being and Art of Living – Transcendental Meditation by Maharishi Mahesh Yogi
The practice itself is straightforward—two 20-minute sessions daily, typically morning and evening. During this time, practitioners gently return to their mantra whenever they notice the mind wandering. This process is said to allow the mind and body to enter a unique state of relaxation, distinct from ordinary rest or sleep.
Evidence Supporting TM
Research suggests TM can have significant benefits for mental and physical health. Studies have linked it to reduced stress, anxiety, and blood pressure, as well as improvements in overall wellbeing (Orme-Johnson & Barnes, 2014; Schneider et al., 2012). While some debate remains about the extent of its benefits compared to other meditation techniques, the evidence points to TM as a potentially powerful tool for enhancing resilience, clarity, and emotional balance.
Mindfulness Meditation
Mindfulness meditation is a widely practiced form of meditation rooted in Buddhist traditions, but adapted into modern psychology and wellness practices. At its heart, mindfulness involves paying attention to the present moment with openness and without judgment. Rather than trying to change thoughts or emotions, practitioners learn to observe them as they arise—whether through focusing on the breath, bodily sensations, or the environment—cultivating greater awareness of their inner and outer experiences.
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life by Jon Kabat-Zinn PhD
The practice is usually simple and accessible. A typical session might involve sitting quietly, focusing on the breath, and gently returning attention whenever the mind wanders. Over time, mindfulness can be integrated into daily activities such as walking, eating, or listening, making it not just a formal exercise but also a way of living with more clarity and presence.
Evidence Supporting Mindfulness Meditation
A growing body of scientific research highlights mindfulness meditation’s benefits for mental health. It has been shown to reduce symptoms of stress, anxiety, and depression, while improving emotional regulation and overall well-being (Kabat-Zinn, 2003; Khoury et al., 2015). Mindfulness-Based Stress Reduction (MBSR) and similar programs have become widely used in clinical and educational settings, reflecting the evidence that this practice supports resilience, focus, and self-compassion.
TM and Mindfulness Meditation Compared
| Feature | Transcendental Meditation (TM) | Mindfulness Meditation |
|---|---|---|
| Origins | Vedic tradition, popularized in the 1950s by Maharishi Mahesh Yogi | Buddhist tradition, adapted into modern psychology |
| How It’s Practiced | Silent repetition of a personal mantra, 20 minutes twice daily | Focus on present moment awareness, often using breath, body, or environment as anchors |
| Effort Level | Emphasizes effortlessness—let thoughts settle naturally | Active awareness—observe thoughts and gently return attention |
| Main Benefits | Deep rest, reduced anxiety and blood pressure, improved wellbeing | Reduced stress, anxiety, and depression; improved focus and emotional regulation |
| Scientific Evidence | Supported by studies on stress reduction, cardiovascular health, and anxiety (e.g., Orme-Johnson & Barnes, 2014; Schneider et al., 2012) | Strong evidence base, widely used in clinical settings for mental health (e.g., Kabat-Zinn, 2003; Khoury et al., 2015) |
| Best For | Those who want a structured, mantra-based practice with clear guidelines | Those seeking flexibility and a practice easily integrated into daily life |
References
Kabat-Zinn, J. (2003). Mindfulness-based interventions in context: Past, present, and future. Clinical Psychology: Science and Practice, 10(2), 144–156.
Khoury, B., et al. (2015). Mindfulness-based therapy: A comprehensive meta-analysis. Clinical Psychology Review, 33(6), 763–771.
Orme-Johnson, D. W., & Barnes, V. A. (2014). Effects of the Transcendental Meditation technique on trait anxiety: A meta-analysis of randomized controlled trials. Journal of Alternative and Complementary Medicine, 20(5), 330–341.
Schneider, R. H., et al. (2012). Stress reduction in the secondary prevention of cardiovascular disease: Randomized, controlled trial of Transcendental Meditation and health education in Blacks. Circulation: Cardiovascular Quality and Outcomes, 5(6), 750–758.
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