Transcendental Meditation Vs Mindfulness

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Transcendental meditation vs mindfulness: Which one is better?

People frequently wish to know how to distinguish between mindfulness and transcendental meditation because it is a well-liked practice with some famous practitioners. 

Unlike Yoga, which is said to be beneficial to many people if it is done 3-4 times a week, transcendental meditation and mindfulness are both beneficial to some people if practiced regularly and in a proper manner.

This is not a race or contest but then in this article we will try to explain about transcendental meditation vs mindfulness and how that’s feasible.

Transcendental meditation vs mindfulness

Deeper awareness, breathing, and concentration are practises in both mindfulness and transcendental meditation. They have also been researched for their potential to enhance both physical and psychological health. So, before jumping into the explanation of transcendental meditation vs mindfulness , let us first try to know about each term  individually.

Transcendental meditation: Methods and Benefits

The practice of transcendental meditation (TM) helps people stop thinking about things that are distracting and cultivate a peaceful awareness. The late Maharishi Mahesh Yogi originated TM from India’s illustrious Vedic culture. In the 1960s, he introduced the method to the United States.

The TM practitioner sits comfortably, closes their eyes, and repeats a mantra aloud while meditating. The Vedic religion uses mantras, which are words or sounds, to help you concentrate.

How to do it?

  • Usually, a practitioner will teach you how to do transcendental meditation and give you a mantra to repeat. You can either do this with a private tutor or through an application.
  • It is advised that you learn the skill from an instructor so that you have someone to lead the way.
  • You can perform transcendental meditation on your own after learning the method and receiving a mantra.
  • Transcendental Meditation should be practised twice daily for 15 to 20 minutes each, in the morning and the evening.
  • You ought to close your eyes and sit comfortably in an upright position.
  • The mantra serves as your centre of attention, and you may circle back to it whenever you start to lose focus.

Benefits of Transcendental Meditation

The Transcendental Meditation approach backs up its effectiveness in a number of ways. It might offer advantages for your body, mind, brain, and emotions. These consist of:

Cognitive Benefits

  • Improved performance, productivity, and problem-solving abilities.
  • Increased alertness, intelligence, and creativity.
  • Enhanced vigor, concentration, and memory.

Mental health Benefits

  • Decrease in anxiety, despair, and stress.
  • Post-traumatic stress disorder treatment.
  • A rise in self-esteem.

Emotional benefits

  • Improved cognition and feeling clarity.
  • Increased gratitude and compassion.
  • Better living quality and inner tranquility.

Physical Benefits

  • The TM technique may be just as effective as blood pressure medicine at lowering blood pressure.
  • Sleep improvement.
  • Managing discomfort and/or diverting attention from it.

Mindfulness Meditation: Methods, Types and Benefits

Buddhism and Hinduism laid the foundation for the mental state of mindfulness,and Buddha even introduced four foundations of  mindfulness meditation, which entails being in the present with an impartial understanding of one’s thoughts, feelings, emotions, and environment. 

Although we can practice mindfulness whenever and whenever, it can be challenging at first. The good news is that everyone can learn to be more attentive, and practicing mindfulness meditation is one of the greatest ways to do so. In other words, mindfulness meditation is a kind of meditation based on mindfulness that methodically directs your attention.

How to do it?

  • Take a comfortable position to begin this meditation. You have the option of lying down or sitting. Just make yourself at ease so that you may unwind.  
  • Feel your body and pay attention to your feelings. Take note of any discomfort or pain you may be feeling, as well as how the bed, couch, or chair feels against your body. 
  • Put your eyelids closed slowly and gently. Inhale deeply through your nose, hold the breath for a moment, and then exhale. Take another big breath, hold it, and then exhale. Continue breathing in this manner a couple more times. 
  • Your face’s muscles should be at ease. Relax your jaw and forehead if they are tense. Your arms, shoulders, abdomen, back, hips, and legs should all be relaxed.
  • Don’t chase thoughts that come into your head. Allow them to enter and exit with care.  
  • Refocus your attention on your breathing. Inhale, hold, and then exhale.
  • Avoid battling your thoughts. Simply take a breath and accept them without passing judgement. While you inhale and exhale, let these thoughts go away.  
  • End this meditation by gradually re-establishing contact with your body. As you exhale, move your hands and feet, then slowly open your eyes.

Types of Mindfulness meditations

We know that Mindfulness Meditation is really effective but let us look at some of its types:

  • Sleeping with Mindfulness Meditation: Sleep deprivation affects a lot of people. Additionally, if your mind is racing with thoughts and ideas, it can be difficult to fall asleep. You can make a few adjustments to your evening routine if you are unable to fall asleep despite tossing and turning. The first thing to think about is cutting back on device use right before bed. Another thing to remember is that practising meditation regularly is essential. If you frequently have trouble sleeping, you might wish to start meditating regularly before bed.
  • Anxiety-Reducing Mindfulness Meditation: Are you experiencing anxiety or stress? Maintaining a regular mindfulness meditation practice can help you manage your stress and anxiety. If you are skilled, you can meditate by being motionless, focusing your attention on the here and now, and noting without squelching any uneasy or worried thoughts. Once you become aware of these thoughts and feelings, your internal dialogue might stop.
  • Kids’ Mindfulness Meditation: Adults don’t have to be adults to benefit from mindfulness. Children must deal with stress and worry just like adults do. In addition, the younger generation just suffered an epidemic that lasted for several years and fell behind in social and academic terms, which the previous generations did not go through in their formative years. The good thing is that mindfulness meditation can make the kids happier and better able to handle the difficulties of life. Additionally, it might improve their ability to pay attention, which could improve their academic performance.

Benefits of Mindfulness Meditation

  • Being mindful can enhance wellbeing: Gaining more awareness encourages a variety of attitudes that lead to a fulfilled existence. Being mindful helps you completely engage in activities, enjoy life’s pleasures as they happen, and develops a stronger ability to handle negative situations.
  • Physical health is improved by mindfulness: If improved wellbeing isn’t persuasive enough, there are other ways that mindfulness practices might enhance physical health. In addition to reducing stress, mindfulness can treat heart disease, lower blood pressure, lessen chronic pain, enhance sleep, and soothe digestive problems.
  • Mental health is improved through mindfulness: Recent years have seen a rise in the use of mindfulness meditation by psychotherapists as a crucial component in the treatment of a variety of issues, such as depression, substance misuse, eating disorders, marital problems, anxiety disorders, and obsessive-compulsive disorder.
  • Improves sleep: Your body and mind might suffer serious consequences if you lack sleep. Sleep patterns and insomnia have long been helped by mindfulness meditation. A study on 49 older individuals with moderate sleep problems found that participants who practised mindfulness meditation reported reduced daytime weariness and fewer feelings of insomnia. Mindfulness promotes the production of the sleep hormone melatonin and enhances relaxation, which alters the autonomic nervous system and impacts awakening.
  • Controls weight: It may be beneficial to practise mindfulness if controlling your weight is tough. A 2017 study found that practising mindfulness meditation can aid in weight loss and the maintenance of healthy eating patterns. Mindfulness-based weight loss therapies were largely effective in reducing obesity-related eating behaviours and moderately effective for weight loss.

Mindfulness Meditation Vs Transcendental Meditation

Since now we know what TM and Mindfulness Meditation means, let’s look into the efficacy of transcendental meditation vs mindfulness.

ParametersTranscendental MeditationMindfulness Meditation
Quality vs TechniqueTM is a technique which involves practicing by focusing on a particular object, thought or idea.Mindfulness is the quality of the mind to stay aware while focusing on one’s thoughts or emotions.
Tools UsedMantras are used while practising meditationDuring mindfulness practice, focusing on thoughts and emotions are used as a tool.
EffortIt does not require any effort as it is simply the practice of focusing on the mind.Mindfulness demands for some kind of effort as it requires concentration and attention on a particular thought or emotion.
Way of learningIt requires professionals to teach the right technique and has to be learned.It can be done without any professionals and need not be learned.
TraditionThe mantras used in TM serve as names for Hindu gods, and it has undergone extensive secularisation.Although mindfulness is a Buddhist concept, it is taught in the West in a secular framework.
PracticeA mantra must be said in order to practise TM. It is done twice a day for 20 minutes while sitting in sat meditation with closed eyes. After being actively repeated at first, the mantra is then left to sort of “repeat itself,” with the practitioner primarily “listening” to it.Generally speaking, mindfulness directs your attention to your breathing or physical sensations. It can be done while doing other things or while sitting in meditation.


How do TM mantras work?

A mantra is typically a word or phrase in Sanskrit that aids in meditation focus and concentration. But it can be anything you need—a word, a phrase, a sound. The participant in transcendental meditation repeats a mantra determined by the teacher.

Can I practise Transcendental Meditation as well as mindfulness?

Even though there are many differences between the two disciplines, it is possible to engage in both, especially since they target separate skill sets: TM focuses on a more passive kind of rest and relaxation while mindfulness trains attention and awareness. Both disciplines are legitimate and very well-liked.

What distinguishes Transcendental Meditation from Vedic practises?

A type of meditation known as “Vedic meditation” is based on the Hindu scriptures known as the Vedas. The technique was created by Maharishi Mahesh Yogi and is exclusively taught by persons connected to his organization, the Transcendental Meditation Movement, as indicated by the trademarked title Transcendental Meditation.

Is mindfulness the same thing as transcendental meditation?

There have been a lot of instances where people try to talk about transcendental vs mindfulness meditation. The TM procedure is unhurried and soothing. In order to train the mind to transcend cognition, one needs a mantra, in this case a monosyllabic sound. Whereas mindfulness meditation entails continuously bringing the awareness back to the present moment while actively observing the mind when it wanders.

Does mindfulness or TM reduce anxiety?

Transcendental meditation, or TM for short, is a straightforward and powerful type of meditation that has been scientifically proven to be highly efficient for reducing anxiety, assisting people in managing stress, even lowering blood pressure1, among other advantages.

What type of meditation reduces anxiety?

In order to manage stress and anxiety, mindfulness meditation is a practice that can assist the body and mind unwind. The goal of mindfulness meditation is to bring the mind into the present moment, enabling it to be aware of feelings and sensations without judging them.

Is Transcendental meditation a genuine practice?

Numerous published research papers suggest that it is one of the most popular and well studied meditation techniques. The technique is taught in a seven-step course by trained TM teachers around the world, with prices varying by region.

Compared to other types of meditation, is TM better?

The reply is variable. Profound physiological relaxation and a general good effect on the body and mind are some of the advantages compared to other forms of meditation that have been recognised as positives. According to one, you are acting morally as long as you are making progress in improving your health.

Is mindfulness meditation similar to Zen meditation?

Zen meditation includes wide awareness, whereas mindfulness meditation concentrates on a specific object, despite the fact that they both centre on the presence of mind.

Why does TM cost so much?

You cannot just learn TM from a text or a film; it must be taught in reality by a licensed instructor following a standardised seven-step programme. Given that it is customary to keep your mantra private so that it turns into a very intimate component of everyday practice, it is said to be secretive.


Both Mindfulness and Transcendental meditation are effective and have multiple benefits on one’s health. But of course, it depends on you, which practice do you like the most and is more effective for you. 

The goal of this article was to give you a detailed explanation on transcendental meditation vs mindfulness meditation and encourage you to include meditation in your day to day schedule.