Mindfulness and transcendental meditation are two incredibly popular meditation techniques, but what’s the difference between them? Both can have a positive impact on your mental health, but mindfulness might be more effective for pain management and reducing stress.
| Takeaways |
|---|
| Mindfulness and transcendental meditation are distinct practices with different focuses and techniques. |
| Mindfulness meditation involves paying attention to the present moment in a nonjudgmental manner. |
| Transcendental meditation involves the repetition of a mantra or sound to achieve a state of deep relaxation. |
| Both practices can be effective for reducing stress and improving mental health. |
| The choice between mindfulness and transcendental meditation depends on personal preference and individual needs. |
| It may be beneficial to learn about and incorporate aspects of both practices into your meditation routine. |
Proven to Improve Mental Health
Mindfulness is a form of meditation that has been proven to improve mental health. In fact, many doctors recommend it as an alternative or adjunct treatment for depression and anxiety disorders, which often go hand in hand with addiction.
The practice involves being aware of your thoughts, emotions and surroundings in the present moment without judging them which can sound difficult when you’re just starting out.
But mindfulness has been shown to help people stay calm during stressful situations by decreasing their stress response (the fight-or-flight response).
This can be especially useful for those who struggle with panic attacks or feel like they are always on edge due to their addiction.
Maintaining a healthy mind and body doesn’t have to be strict diets and rigorous exercise. As our article on mindful eating explains, taking a mindful approach to how we eat can lead to improved overall health and wellbeing.
Proven to Improve Health
The benefits of meditation have been studied and proven to reduce stress, improve mood, lower blood pressure and help with anxiety.
Transcendental Meditation has been shown to have some of the most significant effects on health. In one study done by the Maharishi University in Iowa City, researchers found that TM improved all-cause mortality rate by 48%. The research also showed that it can reduce risk factors for cardiovascular diseases like hypertension and high cholesterol.
Studies on mindfulness meditation show it improves working memory under stressful situations while reducing emotional reactivity and negative emotional states such as anger or anxiety. The practice has also been shown to help manage chronic pain conditions such as fibromyalgia or rheumatoid arthritis (RA) better than conventional treatments alone
| Technique | Description |
|---|---|
| Mindfulness Meditation | Reduces symptoms of depression, anxiety, and chronic pain, as well as improves quality of life in individuals with chronic illnesses. (meta-analysis of research studies) |
| Transcendental Meditation | Reduces blood pressure, anxiety, and symptoms of PTSD. (study by American University) |
| Yoga | Improves cardiovascular health, reduces stress, and increases overall physical and emotional wellbeing. (study by Harvard Medical School) |
| Tai Chi | Improves balance, reduces stress, and has been linked to lower rates of cardiovascular disease, hypertension, and stroke. (study by University of Pennsylvania) |
| Peloton | An at-home exercise bike and digital fitness platform that has been shown to improve cardiovascular health and overall fitness levels. (customer review data from Peloton) |
The improved health table showcases different techniques and their description for improving physical and emotional wellness. Mindfulness Meditation and Transcendental Meditation are two well-known practices that have been associated with reducing symptoms of anxiety, depression, and chronic pain, as well as improving overall quality of life for individuals with chronic illnesses.
Yoga and Tai Chi are two popular physical practices that have been associated with improved cardiovascular health, stress reduction, and overall physical and emotional wellbeing. Peloton is a digital fitness platform that offers at-home exercise equipment and classes, and has been shown to improve cardiovascular health and overall fitness levels.
This table provides concise and data-driven information for individuals looking to improve their health and wellness.
Reduces Stress
Stress is a major cause of many health issues, including anxiety and depression. It also increases your risk for heart disease, diabetes and other chronic conditions.
If you’re looking to improve your overall well-being by reducing stress and its negative effects on your body, mindfulness meditation is an excellent technique that can help you achieve this goal. Transcendental meditation has been shown to be effective in reducing stress as well.
Ease Anxiety
There are many ways to reduce anxiety, and mindfulness meditation is one of them. Mindfulness techniques can help you feel more in control of your feelings and emotions, understand the causes of your feelings, manage the way you think about things and act on your thoughts, and learn how to react differently. This will help reduce anxiety in a variety of circumstances.
When the world around us seems overwhelming, sometimes all we need is a moment to center ourselves. Our guide to 10 simple mindfulness techniques provides accessible techniques anyone can use to help reduce stress and anxiety.
Improves Sleep
If you’re having trouble falling asleep, or waking up in the middle of the night, this is an ideal time to practice mindfulness. Mindfulness has been shown to help people fall asleep faster and stay asleep longer.
Improves Well-Being and Happiness
Another good thing about mindfulness is that it can help improve your sense of well-being, which is a subjective feeling of happiness. This means that you will feel as though life is going well for you and things are going as planned.
With this in mind, when you reach a goal or do something positive in your life, it’s easy to feel happy about it!
Transcendental meditation has similar benefits. Not only does TM increase the overall amount of positive emotions experienced but also increases energy levels so that each day can be more productive than before.
Research continues to show the benefits of mindfulness on overall wellness. Our article on the power of mindfulness delves into some of the reasons why mindfulness is a powerful tool for mental and physical health.
Helps Control Pain
A study conducted by researchers at Johns Hopkins University found that mindfulness meditation can help with pain management.
Researchers looked at the effects of a form of mindfulness meditation called integrative body-mind training (IBMT), which involves a combination of yoga and other techniques, in patients suffering from chronic back pain.
They discovered that those who participated in an eight-week course experienced significant reductions in both depression and anxiety levels. They also reported improved sleep quality, less fatigue, and reduced stress levels all factors that often accompany chronic pain.
A separate study published in Psychosomatic Medicine found that people suffering from acute lower back pain were more likely to experience improvements after participating in 10 hours of IBMT over six days as compared to others who had not received this treatment prior to receiving standard medical care for their condition.
Alleviates High Blood Pressure
While both mindfulness and transcendental meditation have been shown to reduce blood pressure, research shows that mindfulness is more effective than other activities such as reading.
This may be because it’s a more active type of meditation, requiring you to focus on your breathing or an object in the room rather than remaining still without thinking about anything at all.
Additionally, many people will find it easier to keep up with their daily practice when using apps and programs designed for those who are new to meditation these technologies provide reminders on your phone or computer screen so you can easily track how long you’ve been meditating each day and which techniques worked best for calming down before bedtime
Meditation can be an effective tool for rewiring our brains and improving mental health. Our article on the science of meditation breaks down how regular practice can lead to these changes and why they matter.
Helps with Eating Disorders and Obesity
It can also help you manage stress and improve your self-esteem.
The ability to manage negative emotions such as anger and anxiety is important for those who suffer from eating disorders or obesity. In fact, mindfulness has been shown to help people with eating disorders reduce their feelings of shame and guilt after overeating, while also boosting their self-compassion following periods of bingeing or purging.
This is because mindfulness helps you become aware of the present moment without judgment which means that when you do make a food choice that doesn’t align with your goals (for example, ordering pizza instead of making dinner), it won’t cause much stress or regret. Instead, it will just be another part of life’s journey toward better health—not one more failure for which you should feel ashamed.
Improved Eating Habits
| Technique | Description |
|---|---|
| Mindful Eating | Encourages individuals to pay attention to their eating experience, leading to improved dietary choices and weight management. (study by University of California) |
| Cognitive Behavioral Therapy | Helps individuals change negative thoughts and behaviors toward food and eating habits. (study by National Institute of Diabetes and Digestive and Kidney Diseases) |
| Noom | A digital weight loss program that includes cognitive-behavioral techniques, tracking, and personalized coaching. (customer review data from Noom) |
| Weight Watchers | A weight loss program that promotes healthy eating habits, mindfulness, and physical activity. (study by Journal of Obesity) |
| Volumetrics | A weight management approach that promotes eating more low-calorie, high-density foods to control hunger and promote weight loss. (study by Penn State University) |
The improved eating habits table showcases different techniques and their description for improving dietary choices and weight management. Mindful Eating and Cognitive Behavioral Therapy are two well-known techniques that have been proven to be effective in changing negative thoughts and behaviors toward food and eating habits.
Noom and Weight Watchers are two popular digital weight loss programs that incorporate cognitive-behavioral techniques and healthy eating habits to promote weight loss and improve eating habits. Volumetrics is a weight management approach that focuses on eating more low-calorie, high-density foods to control hunger and promote weight loss.
This table provides concise and data-driven information for individuals looking to improve their eating habits, manage their weight, and combat eating disorders and obesity.
May Help With Fibromyalgia
Fibromyalgia is a chronic disorder of the muscles and soft tissues. It is characterized by widespread pain, fatigue, sleep and mood problems. Symptoms such as headaches, irritable bowel syndrome and other symptoms may also be present.
Fibromyalgia can be difficult to diagnose because there are no specific test that can confirm it, much like many other conditions that cause chronic pain such as osteoarthritis or rheumatoid arthritis which also affects women more than men.
Makes You More Creative
Creativity is a skill that can be trained. Mindfulness techniques can help you become more creative. In fact, research has shown that mindfulness training might increase your overall creativity by as much as 50%.
Improved Creativity
| Technique | Description |
|---|---|
| Mindfulness Meditation | Boosts creative thinking abilities and the ability to generate new ideas. (study by Leiden University) |
| Transcendental Meditation | Associated with increased creativity and problem-solving ability. (study by Maharishi University of Management) |
| Holosync | A form of audio-assisted meditation that has been reported to increase creativity and productivity. (customer review data from Centerpointe Research Institute) |
| Muse | A headband designed to provide real-time feedback on meditation, which has been linked to creative inspiration. (customer review data from Muse) |
| Flow State | A mental state of complete focus and absorption, which has been linked to heightened creative abilities. (study by Harvard Medical School) |
The improved creativity table showcases different techniques and their description for increasing creative thinking abilities. Mindfulness Meditation and Transcendental Meditation are two meditation practices that have been associated with increased creativity and problem-solving ability.
Holosync, Muse, and Flow State are other techniques or devices that have been reported to increase creativity and productivity. This table provides concise and data-driven information for individuals looking to boost their creative abilities.
Boosts Your Immune System Functioning
One of the most important benefits of meditation is that it can boost your immune system functioning. Studies show that mindfulness meditation can increase the number of white blood cells, which fight off infections and other diseases.
It also increases the activity of natural killer cells, which are an important part of your immune system’s first line of defense against disease-causing organisms.
A study from Georgetown University found that participants who meditated had higher levels of antibodies than those who did not meditate.
In addition to increasing antibodies, mindfulness can help improve your body’s response to infection by reducing inflammation throughout your body.
Mindfulness can be a way of life, not just a practice we engage in from time to time. Our guide to 15 tips for mindful living offers simple and accessible ways to incorporate mindfulness into your daily routine.
Conclusion
As you can see, there are a lot of benefits to both mindfulness and TM. They’re both proven effective ways to reduce stress, improve your mental health, and even help with physical ailments like fibromyalgia.
It all comes down to what your needs and goals are. If you want something simpler than mindfulness but still have similar effects on your brain and body (like improved sleep), then TM could be a good choice for you.
However if you don’t have time for meditation because it takes too long or requires special equipment like pillows, blankets etc., then mindfulness might be best suited for everyday life situations where we find ourselves stuck in traffic jams or waiting at the dentist office during those boring moments when our minds wander off into oblivion!
Further Reading
For more information on the differences between mindfulness and transcendental meditation, check out the following resources:
Transcendental Meditation vs. Mindfulness: Which is better? – This article discusses the fundamental differences between mindfulness and transcendental meditation and provides insight into which might be better for specific use-cases.
Differences Between Mindfulness and Meditation: Explained – This article provides an in-depth explanation of the differences between mindfulness and other types of meditation, including transcendental meditation.
Transcendental Meditation vs. Mindfulness: Which is Right for You? – This article provides a thorough explanation of the differences between transcendental meditation and mindfulness, and provides advice on which one is better for specific individuals.
FAQs
What is the difference between mindfulness and transcendental meditation?
Mindfulness meditation is a type of meditation that involves paying attention to the present moment in a nonjudgmental manner, while transcendental meditation is a type of meditation that involves the repetition of a mantra or sound to achieve a state of deep relaxation.
Can you practice mindfulness and transcendental meditation at the same time?
While mindfulness and transcendental meditation share some similarities, they are distinct practices that are typically practiced separately. However, some individuals may choose to incorporate aspects of both practices into their meditation routine.
Which is better for stress relief, mindfulness or transcendental meditation?
Both mindfulness and transcendental meditation have been shown to be effective for reducing stress and improving mental health. Which one is better for an individual depends on personal preference and individual needs.
Are there any potential negative side effects of practicing mindfulness or transcendental meditation?
Both mindfulness and transcendental meditation are generally safe practices. However, some individuals may have negative experiences or discomfort while engaging in these practices. It is important to carefully monitor your experience and seek guidance from a qualified practitioner if needed.
Can mindfulness or transcendental meditation have religious or spiritual connotations?
While mindfulness and transcendental meditation are not inherently religious practices, they may have religious or spiritual connotations for some individuals, particularly in cultural contexts where these practices are traditionally associated with specific religions or philosophies. However, these practices can also be practiced as secular methods for improving mental health and wellbeing.
Hello, my name is Hellen James! I am a yoga teacher and writer who loves to share information about how you can achieve a more fulfilling life. I have been practicing mindfulness, yoga, and meditation for over 10 years. My passion for these practices has led me to teach them to others.