What's the difference between Transcendental Meditation and

mindfulness meditation?" This frequently asked question rises out of

the growing popularity of these two mainstream meditation practices.

Due to requirements of time and tuition for learning the

Transcendental Meditation technique, some people may wonder, "Aren't

all meditations basically the same?" Mindfulness practices can be

easily learned from a book, online or from a therapist, whereas the TM

course involves up to 15 hours of training and can be learned only

from a certified instructor. It's no wonder that people often want to

compare these meditation techniques.

Although both forms of meditation produce relaxation and practitioners

may report some similar benefits—such as inner calm and centeredness,

pain management or greater awareness and focus during the day—these

techniques differ considerably, both in practice and range of effects

as measured by scientific research.

What is mindfulness meditation?

Mindfulness meditation (or guided mindfulness) generally involves

watching one's thoughts, the breath or bodily sensations while sitting

quietly. Typically the student does not judge or hold on to thoughts

or perceptions, but merely observes them. Mindfulness is often

described as the process of being attentive to one’s experiences. This

practice of being mindful may also extend into daily activity, as one

adheres to dispassionate observation of thoughts and actions in order

to be more fully present in the moment and not overshadowed by passing

concerns. [1] The practice of mindfulness takes place in what

psychologists and neuroscientists generally call the waking state of

consciousness, different from the sleep or the dream states.

What is the Transcendental Meditation technique?

During the practice of the Transcendental Meditation technique, the

mind spontaneously transcends, going beyond the mental activity of

waking state to a unique state of restful alertness, called

Transcendental Consciousness—a proposed fourth state of consciousness

unlike waking, dreaming or sleep.[2] This easy meditation involves

using a mantra, or sound without meaning, that has a harmonizing

effect on the mind and body, producing deep relaxation and quieter

mental activity. Because deeper levels of the mind are more

concentrated with energy, creativity and intelligence, one's awareness

becomes infused with these qualities as the meditator experiences the

inner depths of consciousness.

Meditation and the brain

Over the last several decades, many scientist have become fascinated

with researching physiological correlates of the meditative

state—studying Tibetan monks, Indian yogis and trained Western

meditators as their subjects. One thing that has become obvious:

different meditation techniques do not produce the same levels of

relaxation, change in breath rate, brain patterns, or benefits for

mind and body.

For example, recent research on mindfulness meditation recorded a

pattern of increased gamma in the rear of the brain, and found no

significant changes in alpha activity. [3] Increased gamma is

associated with heightened focus of attention.

Research on the Transcendental Meditation technique has repeatedly

shown highly synchronous alpha throughout the entire brain, especially

in the pre-frontal cortex. [4] Heightened alpha is associated with

relaxed wakefulness, and increased coherence indicates improved

overall brain functioning and is correlated with improved learning

ability, higher IQ, better moral reasoning and increased neurological

efficiency. This state of coherence is not found in ordinary

relaxation or other meditation practices.

Meditation techniques that keep the mind actively attentive in the

waking state, as mindfulness-type practices do, have not been found to

consistently produce a level of relaxation deeper than ordinary

eyes-closed rest—and relaxation is not a primary intention of all

meditation practices. Transcendental Meditation is the only meditation

found by research to produce a level of rest more than twice as deep

as ordinary relaxation, indicated by changes in breath rate, skin

resistance and plasma lactate. [5]

Enlightenment

Though meditation can be practiced strictly for health benefits—such

as reduction of high blood pressure[6]—the awakening of full human

potential, called nirvana or enlightenment, has historically been the

goal of many of the venerated traditions of meditation. Fortunately,

modern researchers have discovered a scientific basis for identifying

higher consciousness—a coherent style of brain functioning and a

balanced, more refined state of physiology. Numerous, peer-reviewed

studies show that EEG coherence and more harmonious physiological

functioning accompany both deep meditation and heightened awareness

when stabilized in daily activity.[7] Research breakthroughs such as

these are raising the field of meditation and personal growth to the

evidence-based standards of science.

The mindfulness approach to enlightenment

Many contemporary approaches of mindfulness strive to attain

enlightenment by recapitulating the qualities of the enlightened state

as a practice in meditation and daily life. Equanimity of mind, being

fully present in the moment, and impartially observing ones thoughts

are some of the attributes often associated with the state of

enlightenment. Many spiritual aspirants believe that consciously

striving to maintain these "enlightened" qualities in daily life will

lead to total mindfulness or enlightenment.

Enlightenment through Transcendental Meditation

TM practice offers another approach to enlightenment, one that

involves simultaneously culturing both mind and body through

twice-daily transcending. By alternating morning and evening TM with

one's normal, natural daily routine, the inner, silent state of "pure

consciousness" becomes stabilized and lived in the midst of one's

outer activity. With this approach, there is no conscious attempt to

maintain equanimity or detachment during or after meditation. The

brain spontaneously becomes habituated to maintain a more orderly,

coherent style of functioning, naturally giving rise to inner calm,

broader comprehension, increased creativity and self actualization.[

6] When the physiology gains deep relaxation during TM practice,

accumulated stress is dissolved and the whole system becomes more

balanced and resilient, able to support the spontaneous growth of

higher consciousness in a naturally way.

Modern day interpretations of meditation, often self taught and

without expert guidance, can account for the differences in

effectiveness between the various meditation practices. When comparing

meditations, whether the Transcendental Meditation technique,

Vipassana, Zen, or guided meditation, it is now possible to refer to

scientific research on the benefits before committing time to a

meditation program.

References:

1. Mindfulness: Clinical Psychology: Science and Practice, 10(2), 125-143.

2. Science 167 (1970), Scientific American 226 (1972), American

Journal of Physiology 221 (1971), Electroencephalography and Clinical

Neurophysiology 35 (1973).

3. Mindfulness: Occipital gamma activation during Vipassana

meditation, Department of Psychiatry, University of California, San

Diego, La Jolla, CA,

4. Transcendental Meditation and Brain Wave Coherence: International

Journal of Neuroscience 14: 147–151, 1981.

Revue d’Electroencephalographie et de Neurophysiologie Clinique 4:

445–453, 1974.

5. Hormones and Behavior 10: 54–60, 1978

American Psychologist 42: 879–881, 1987.

6. Hypertension 26: 820–827, 1995

7. Journal of Clinical Psychology 45 (1989), Journal of Clinical of

Psychology 33 (1977).

Journal of Social Behavior and Personality (17: 93–121, 2 ,Journal

of Social Behavior and Personality (6: 189–248, 1991)