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Meditation has become increasingly popular recently, with various forms like guided sessions, mindfulness, walking meditations, body scans, and mantra meditation being offered in schools and workplaces, as well as on widely-used meditation apps. Some people are devoted to specific styles, others explore different options, and many are just eager to try but haven’t yet.
For me, mantra meditation—particularly Transcendental Meditation (TM)—has been transformative. Here, I’ll clarify what TM entails, its benefits, and how it differs from mindfulness meditation.
I started meditating in 2009, fifteen years ago, during a time when my life was changing in multiple ways. I had recently returned to my hometown of San Francisco after seven years of teaching in Los Angeles. I was diagnosed with an autoimmune disease, ulcerative colitis. Although we still don’t have complete answers regarding this condition, it is known that stress significantly triggers it. At that moment, I was grappling with a chronic illness, striving to understand and manage my symptoms while contemplating an uncertain future. Simultaneously, I was navigating another major life change: I had just reached 30 and was beginning the challenging journey toward parenthood, which turned out to be a three-year saga filled with medical visits, uncertainty, and heartache.
Amid all this upheaval, I was also undergoing a professional transition—shifting from a classroom teacher in Los Angeles to working at the central office for the San Francisco Unified School District’s new teacher induction program. Everything felt overwhelming—personally, professionally, and emotionally—and that was precisely when I began meditating.
What Is Transcendental Meditation (TM)?
The style of meditation I learned in 2009 was Transcendental Meditation (TM), made available through a grant from the David Lynch Foundation to employees in the San Francisco Unified School District. TM is a type of mantra-based meditation where you quietly repeat a specific word (mantra) to help you focus and rise above typical thought patterns. The repetition is designed to allow the mind to enter a profound state of both rest and alertness, nurturing a sense of inner peace.
TM is a type of mantra-based meditation where you quietly repeat a special sound or word (mantra) to help you concentrate and rise above everyday thought patterns.
To learn TM, you typically sign up at a TM center and pay for the lessons, which may be provided one-on-one or in small groups. When I learned, the instruction was offered at no cost to SFUSD employees and was conducted in small group sessions over a few meetings, accompanied by monthly group check-ins. During this period, the foundation was conducting research to investigate TM’s health benefits, resulting in participants being divided into two groups: one group learned the mantra practice right away, while the other group waited six months for their instruction.
No matter if you learn TM alone, in a group, or as part of a study, you receive a personal mantra from a certified TM instructor. This mantra—a whimsical, unique word—is intended to be kept confidential and not shared. It has been observed that assignments of mantras are sometimes based on the practitioner’s age when learning.
While TM has origins in India’s Vedic traditions—one of the oldest spiritual and philosophical systems, traced back over 3,000 years—the contemporary version of TM arose in the 1950s. Though the use of mantras relates to ancient Sanskrit texts, TM is taught as a secular method, separate from religious beliefs, and is positioned as a scientific way to reduce stress and boost overall health. This technique gained traction partly due to prominent supporters like The Beatles, who helped popularize this meditation method.
Research has indicated that TM can alleviate stress and anxiety, lower blood pressure, and enhance overall well-being, immune functionality, and sleep quality. It has been found to improve cognitive function, foster creativity, and even aid mental strength during tough times. Many people are attracted to TM because of its structured approach—it’s straightforward to learn, and certified instructors typically offer personalized guidance.
For me, TM quickly became a cornerstone of my daily routine. As someone who appreciates habits, this simple practice provided a profound sense of peace and clarity. I found that I eagerly anticipated the calm and centered feeling that followed meditation: lighter, more grounded, and ready to tackle whatever challenges lay ahead. The anxious spirals I often faced—about infertility, miscarriages, managing my colitis through my diet, and the stress from potential job losses amidst the economic downturn—began to feel less daunting.
Motivated by TM’s rewards, I also created a personal approach to mantra-based meditation that felt more adaptable and approachable. I was curious to see how selecting my own mantra or intention would change the experience. The idea is simple: choose a word or phrase, repeat it silently, and allow your mind to relax and calm. It’s a soothing and efficient practice that doesn’t necessitate costly training or hours of commitment. While TM is one established form of mantra meditation, various adaptations exist, each contextualized to fit your rhythm, needs, and exploration.
What Is Mindfulness Meditation?
Mindfulness meditation revolves around being present and attentively observing your thoughts and feelings without judgment. According to teacher and educator Diana Winston, as shared in her TEDx Talk, this type of meditation can be described as “paying attention to the present moment with openness, curiosity, and acceptance of what is happening.”
While mindfulness meditation often focuses on a particular element—such as the breath, a visual object like a candle, or the physical sensations in your body—this technique usually involves simply sitting or lying in silence and allowing yourself to be with whatever experiences surface. If distractions arise, like worry, anxiety, racing thoughts, or physical discomfort, the meditator observes these distractions without judgment and gently redirects focus back to the present moment.
This form of meditation is accessible, adaptable, and encourages individuals to engage from their current state. Similar to TM, research suggests that mindfulness meditation effectively alleviates symptoms of stress, anxiety, and depression, enhances sleep quality, and improves various markers of physical, mental, and emotional well-being.
Although mindfulness can be incredibly effective for calming the mind, some individuals find it difficult, especially if their thoughts are perpetually racing. Its open format allows for extensive personalization, yet this very absence of structure can create frustration, particularly for those new to meditation.
If you’ve attempted mindfulness meditation and found it tough to progress, I’d like to explain why mantra meditation appeals to me.
Mindfulness vs. Transcendental Meditation: Which Is Right for You?
How can you determine which type of meditation suits you best?
Ultimately, it hinges on what resonates with you. Mindfulness meditation emphasizes being present and observing your thoughts and feelings without judgment. Typically, it involves focusing on your breath or body sensations. While mindfulness…
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Although meditation can be an excellent way to soothe the mind, some individuals find it difficult, particularly if their thoughts are racing. This is where mantra-based meditation can be beneficial. By concentrating on a simple word or sound, it serves as an anchor for the mind, making it simpler to achieve a peaceful state.
For some, mindfulness allows for a deeper connection with the present moment, enhancing awareness in everyday activities. Others may find that Transcendental Meditation (TM) or mantra meditation offers quicker relief from mental distractions, especially during stressful times.
While TM or mantra meditation can quickly alleviate mental distractions for some, others experience a richer connection to the present through mindfulness, enhancing their awareness in daily life.
From my perspective, mantra meditation gave me a structured means to quiet my thoughts, while mindfulness meditation required a more open approach to the thoughts and feelings that arise during practice. Meditation isn’t one-size-fits-all; some flourish with mindfulness, while others lean more toward mantra meditation. Many find it advantageous to use both techniques, depending on their circumstances.
An Easy Mantra Meditation Practice for Everyone
Beginning a meditation practice can seem daunting. There are numerous styles, methods, and perceptions of what meditation “should” entail. However, the truth is that it’s incredibly straightforward. You don’t need fancy props, a specific posture, or to eliminate all thoughts from your mind. All that’s needed is a few minutes, a comfy spot, and an openness to try.
There’s a multitude of styles and ideas about how meditation “should” be, but honestly, it’s very simple.
I use a mantra—a simple word or phrase that I repeat silently to help center my thoughts. I set a timer, close my eyes, and allow my thoughts to drift as I gently refocus on the mantra. That’s all there is to it. No stress, no need for perfection, just the act of being present. Over time, this brief practice has increased my creativity, patience, and resilience, equipping me to face life’s challenges with clarity and openness.
Start small—just five minutes. Try it for a week and notice how you feel. If you have questions or wish to learn more about my mantra technique, feel free to reach out through my website.
Ultimately, any form of meditation—whether it’s mindfulness, mantra-based, TM, guided, or something else—is one of the greatest gifts you can give yourself. It assists you during the most challenging times, enhances your positive experiences, and helps you become the best version of yourself.
So, what do you think—let’s encourage more people to meditate! In pursuit of that goal, I’ve created a series on TikTok and Instagram called #DeadOrMeditating, aiming to make meditation a trending topic. Remember when planking became popular, and people shared photos of themselves doing it in public? That simple trend raised awareness and sparked dialogue. Why not do something similar for meditation?
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