Should You Practice Transcendental Meditation or Mindfulness? Understanding the Pros and Cons

In the realm of meditation, two prominent practices often come to mind: Transcendental Meditation (TM) and mindfulness. While both offer profound benefits, the extent to which each practice is recommended and their unique mechanisms of action differ. This article explores when it might be more beneficial to choose either practice, and whether focusing on both could provide even greater benefits.

Transcendental Meditation (TM)

Transcendental Meditation is a form of meditation that allows the mind to rest. Unlike mindfulness, which keeps the mind engaged in awareness, TM facilitates a state where the mind becomes quiet, and the brain's default mode network (DMN) is allowed to operate more freely. This default mode network is the brain's resting state network and is most active when the mind is not engaged in specific activities or tasks. In TM, the mind wanders less, which can lead to a stronger and more stable resting state outside of meditation.

TM is described as a ‘‘resting without struggling’’ practice. It involves silently repeating a sound (mantra) that helps to calm the mind and reduce conscious interference. The deepest levels of TM can lead to a state where the brain simply shuts off its ability to be aware of anything for short periods. This reduction in conscious interference allows the DMN to become more active and stable, leading to a lower noise rest mode.

Deepening Rest and Enhancing Sense of Self

As you alternate between TM and your normal activities, this lower-noise resting state gradually becomes the new normal outside of meditation. Over time, this leads to a more stable sense of self. This lower-noise sense of self can be described as a simple 'I am,' rather than 'I am doing' or 'I am feeling.' This shift is often appreciated internally as a lower-noise sense of self that persists even during demanding or stressful tasks, both awake and in sleep.

This deeper state of rest and enhanced sense of self is often referred to as 'atman' in the tradition from which TM originates. Atman is the true self, distinct from the mind's activities. As these resting networks become stronger and more stable, one begins to appreciate that all conscious activity—perceptual and mental/emotional—emerges from this silent and pure self. This appreciation is referred to as 'aham bramasmi' or 'I am the totality,' representing non-dual enlightenment.

Benefits of Transcendental Meditation

The physical changes in the brain from TM can continue to mature indefinitely. Research has shown that TM practitioners report a continuous sense of self, sometimes for years. These changes are associated with improvements in wellbeing and cognitive functions. Here are some respondent quotes from a study on enlightenment via TM, highlighting their profound experiences:

“We ordinarily think my self as this age, this color of hair, these hobbies. . . my experience is that my Self is a lot larger than that. Its immeasurably vast. . . on a physical level. It is not just restricted to this physical environment. It is the ‘‘I am-ness.’’ It is my Being.”

Such experiences highlight a deepened sense of self and the understanding that one's consciousness permeates everything, leading to a sense of interconnectedness and unity.

Mindfulness Meditation

Mindfulness, on the other hand, keeps the mind engaged in awareness of the present moment, whether through observing thoughts, sensations, or environments. Mindfulness practice is often used to address immediate anxiety or cope with stress. While it offers numerous benefits, including reducing mind wandering and enhancing emotional regulation, it can also disrupt the resting networks that TM enhances. This disruption can lead to a reduction in the sense of self rather than an enhancement.

While there’s nothing wrong with mindfulness practice when needed, it’s important to note that long-term regular practice may go against the goals of TM. Advocates of TM describe enlightenment as emerging from a state of rest, not from active awareness of the present moment. They see conventional mindfulness as potentially leading to an “ultimate illusion,” a concept echoed by some Buddhist communities.

Conclusion

Both Transcendental Meditation and mindfulness offer unique benefits. TM is particularly effective for deepening rest and enhancing a stable sense of self, while mindfulness is useful for managing acute stress and anxiety. However, whether to practice one, the other, or both may depend on individual needs and goals. For those seeking a profound shift in their sense of self and a deeper understanding of the mind’s nature, TM might be the more recommended practice. For those needing tools to manage their current stressors, mindfulness might be more appropriate.

Ultimately, the choice between TM and mindfulness—or even a combination of both—should be guided by personal preference, lifestyle, and specific intentions for meditation practice.