Meditation is everywhere these days. It is taught in guided meditation and visualization, mindfulness, walking meditation, body scans, and even in the classroom and workplace, and is featured in popular meditation apps. Some swear on a certain type, some dazzle with different types, many want to try, others don’t have one yet.
For me, mantra meditation, more specifically, transcendental meditation (TM) – was life-changing. This work explains what TM is, explores its benefits, and explains the difference between TM and Mindfulness Meditation.
Fifteen years ago, in 2009, I began meditation. At the time, my life was changing in almost every possible way. After teaching in Los Angeles for seven years, I have just returned to my hometown of San Francisco. I was diagnosed with an autoimmune disease, ulcerative colitis. Well, even today, we don’t know everything about this disease, but what we know is that stress is a big trigger. So I was diagnosed with a chronic illness, and was trying to understand my symptoms, manage them, and plan an unpredictable future. At the same time, another major life event unfolded. I’m 30 years old and embarked on a difficult journey of having a baby. This is a three-year experience filled with doctor visits, uncertainty and loss.
In addition to this, I was transitioning professionally. I have been working from a classroom teacher in Los Angeles to the central office of the SF Unified School District’s new teacher induction program. It was a lot – personally, professionally, emotionally – this was the exact moment I began meditating.
What is Transcendental Meditation (TM)?
The style of meditation I learned in 2009 was Transcendental Meditation (TM) through a grant from the David Lynch Foundation provided to employees of the San Francisco Unified School District. TM is a form of mantra-based meditation that helps you to silently repeat certain words (mantras) and transcend them in focus and to focus on normal patterns of thought. The idea is that repeating mantras allow the mind to settle into a deep state of rest and awakening, and develop a sense of inner peace.
TM is a form of mantra-based meditation that helps you quietly repeat a particular sound or word (mantra) and focus and transcend into normal patterns of thought.
TM learning usually involves registering with the TM centre and paying for instruction. This may be delivered one-to-one or in small groups. When I learned, the program was offered free of charge to SFUSD employees and was conducted in small groups in several sessions using monthly group check-in. At the time, the foundation was conducting clinical trials to investigate the health effects of TM, so participants were divided into two groups. One was immediately instructed in a mantra-based meditation practice, and the other (control group) began six months later.
Whether you study TMs individually, in groups or as part of your research, you will receive personal mantras from certified TM teachers. This mantra (a meaningless, lyrical word) is intended to be kept private and not shared with others. Some note that mantras are assigned at study based on the age of the practitioner.
Although TMs have roots in the Indian Vedic tradition, they are part of the oldest known spiritual and philosophical systems dating back over three,000 years, the form of TMs practiced today began in the 1950s. The use of mantras may be linked to ancient Sanskrit texts, but TMs are taught as secular practices that differ from religious frameworks. It is presented as a scientific method to reduce stress and increase overall health. This technique has gained some popularity due to well-known supporters, such as the Beatles, who helped to draw attention to this form of meditation.
Scientific research shows that TM can reduce stress and anxiety, lower blood pressure, and improve overall well-being, immune function and sleep. It has been found to help spiritual resilience in times of challenging. Many people continue to be attracted to TM because of their structured nature. It is easy to learn, and practitioners are usually taught one-on-one by certified instructors who provide personalized guidance.
For me, TM quickly became an anchor in my daily life. As someone who values routines, it was a simple ritual that brought a deep sense of peace and clarity. I was looking forward to the feelings of meditation that followed. It’s lighter, more grounded and suitable to face anything that swirls around me. Anxious thoughts that have been endlessly looping highlighting the stress of infertility, miscarriage, dietary colitis management, or the stress of potential layoffs and economic recession are about to feel heavy and low consumption.
Inspired by the power of TM, I also began shaping my personal approach to mantra-based meditation. I was interested in how choosing my mantra and intentions could change my experience. The concept is simple. Choose words or phrases and repeat quietly to soften and calm the mind. It is a calming and effective exercise that doesn’t require expensive training or long hours. TM is one of the established forms of mantra meditation, but there are many variations each can adapt to your own rhythm, needs and curiosity.
What is Mindfulness Meditation?
Mindfulness meditation is the presence of your moment and observing your thoughts and feelings without judgment. As teacher and educator Diana Winston explains in his TEDX lecture, this type of meditation can be understood as “attention to current experiences with openness, curiosity and motivation to what it is.”
It is common to incorporate a deliberate focus into mindfulness meditation, such as mindfulness meditation, breathing, candle-like visual cues, and physical sensations, but this technique is often practiced simply by sitting or lying down in silence and being with what happens. If worry, anxiety, voice, or physical pain causes distraction, the meditator points out the distraction without judging, then gently draws attention to the present moment.
This type of meditation is accessible, flexible and encourages people to start where they are. Similar to TM, research shows that mindfulness meditation is effective in reducing symptoms of stress, anxiety and depression, improving sleep, and increasing markers of physical, mental and emotional well-being.
Mindfulness is very effective at calming the mind, but some people find it challenging, especially when their minds are constantly racing. Free forms provide a lot of space for personalization, but the same structure and lack of focus can be frustrating, especially for new meditators.
If you’re trying Mindfulness Meditation and find it difficult to make progress, let me share why you’ve been drawn to Mantra Meditation.
Mindfulness and Transcendental Meditation: Which is right for you?
So how do you decide which type of meditation is best for you?
It really comes down to something that resonates with you. Mindfulness meditation is the presence of your moment and observing your thoughts and feelings without judgment. It is often practiced by focusing on breathing and body sensations. Mindfulness is very effective at calming the mind, but some people find it challenging, especially when their minds are constantly racing. That’s where mantra-based meditation can be useful. Focusing on simple words and sounds provides a mental anchor and makes it easier to enter a calm state.
For some, mindfulness provides a deeper connection to the present moment and promotes consciousness through normal daily activities. For others, TM or mantra meditation can be more quickly reduced from mental chatter, especially in stressful moments.
For some, TM or mantra meditation can be more quickly reduced from mental chatter, especially in stressful moments. But for others, mindfulness provides a deeper connection to the present moment and cultivates consciousness through normal daily activities.
In my experience, mantra meditation provided a structured way to calm the mind, whereas mindfulness meditation required open awareness of the thoughts and emotions that appear during practice. When it comes to meditation, it’s perfect for all sizes. Some thrive in mindfulness, while others prefer mantra meditation. And of course, depending on the situation, you can benefit from incorporating both practices.
Easy mantra meditation practice for everyone
When you start practicing meditation, it can feel intimidating. There are so many styles, techniques and ideas about what meditation looks like. But in reality, it’s very easy. No expensive accessories are required. You don’t have to sit in a certain way or clean your mind from all thoughts. A few minutes’ comfortable seating and willing to try it out.
There are so many styles, techniques and ideas about what meditation looks like. But in reality, it’s very easy.
I practice using mantras. This is a simple word or phrase that you quietly repeat to focus your mind. I set a timer, close my eyes and let my thoughts go back and forth while gently returning to the mantra. that’s it. There’s no pressure, no perfection, no mere presence. Over time, this little habit has helped me become more creative, more patient and more resilient. It allowed me to meet the challenges of life with a clearer and more open mind.
Start small – just 5 minutes. Try it for a week and see what you feel. Also, if you have any questions or would like to learn more about my mantra-based techniques, please contact us via my website.
At the end of the day, it is one of the best gifts that any form of meditation, nameless, mantra, TM, guided, or another type can give you yourself. It is an exercise that supports you through the toughest moments of your life, strengthens your best moments, and ultimately helps you to appear as the best version of yourself.
So, what do you say – you can meditate more people! With that goal in mind, I launched the series on Tiktok and Instagram called #Deadormeditating, which aims to make meditation viral. Remember when the boarding took off and people were posting pictures of themselves in public spaces? That simple tendency raised awareness and sparked conversation. Why don’t you do the same in meditation?
