Transcendental Meditation and mindfulness are both popular meditation techniques, but they differ fundamentally in approach, technique and results.
Both techniques quiet the mind. The difference is in how they do it.
Mindfulness
Active attention
You consciously focus your attention on the present moment - observing thoughts, feelings and sensations without judgment. When you stray, you bring your attention back again and again.
Transcendental Meditation
Effortless silence
You use a personal mantra that leads your mind to silence in a completely natural way. No concentration, no observation, no control. The mind naturally moves to stillness.
Comparison at 6 points
1. Technique
TM
You repeat in your mind a personal mantra - a sound without meaning. This sound naturally becomes quieter, allowing your mind to naturally move to deeper layers of consciousness. No concentration or effort is required.
Mindfulness
You consciously focus your attention on an object - usually your breathing - and observe your thoughts without going along with them. When your attention wanders, you bring it back again and again. This takes active effort.
2. Effort
TM
Completely effortless. You may not even make any effort with TM. The technique works precisely because you don't force anything.
Mindfulness
Takes practice and discipline. Constantly returning your attention is a skill you develop over time.
3. How to teach it
TM
Is taught exclusively through personal one-on-one instruction by a certified TM teacher. This ensures that you practice the technique correctly. The course lasts for four consecutive days.
Mindfulness
Can be learned through apps (such as Headspace or Calm), books, online courses or group training such as MBSR (Mindfulness-Based Stress Reduction, an 8-week program).
4. What happens in the brain
TM
Leads to coherence across the cerebral cortex - an ordered pattern in which different brain regions begin to work in sync. This is associated with creative thinking, better decision-making and inner peace.
Mindfulness
Specifically, activates brain regions involved in focused attention, self-regulation and emotional processing, including the prefrontal cortex and anterior cingulate cortex.
5. Scientific research
TM
More than 400 peer-reviewed studies published. The American Heart Association recognizes TM as the only meditation technique proven to lower high blood pressure. The NIH has invested more than $26 million in TM research.
Mindfulness
Extensively researched, particularly through the MBSR program. Demonstrated benefits in stress, anxiety and depression. Less research on specific physiological effects such as blood pressure.
6. Daily practice
TM
20 minutes, twice a day, sitting comfortably. No special conditions required - you can practice TM on the couch, on the train or in the office.
Mindfulness
Often 10-45 minutes a day is recommended. Some forms use guided meditations via apps. Can also be practiced informally through conscious attention in daily activities.
How the TM technique is different from Mindfulness
The difference between TM and Mindfulness explained by Dr. Paul Gelderloos, psychologist and TM teacher.
Summary
TM
Mindfulness
Technique
Mantra (effortless)
Focusing attention (active)
Effort
No
Discipline required
Learning
Personal instruction (4 days)
Apps, books, courses
Brain pattern
Coherence whole brain cortex
Activation of attention areas
Research
400+ peer-reviewed studies
Extensive, esp. MBSR
Practice
2× 20 min per day
10-45 min per day
Cost
From €245 - €895, income dependent, including lifelong guidance
Free up to €500+ (depending on form)
Which choice suits you?
Both techniques have their value and merit. The choice depends on what you are looking for.
Choose mindfulness if you...
...like to actively work with your attention, want an approachable start via an app, or are interested in consciously managing thoughts and emotions in daily life.
Choose TM if you...
...are looking for an effortless technique, want to experience deep physiological relaxation, value personal guidance, or are interested in its scientifically proven effects on blood pressure, stress and brain coherence.
Experience the difference yourself
Attend a free introductory lecture and discover what TM can do for you.
Frequently asked questions about Transcendental Meditation
Everything you want to know about TM, from costs to scientific research.
Transcendental Meditation is a meditation technique introduced in the 1950s by Maharishi Mahesh Yogi. You practice it twice a day for 20 minutes, sitting comfortably with your eyes closed.
What makes TM unique is that it is completely effortless. You don't have to control your thoughts, you don't have to concentrate and you don't have to clear your head.
More than eight million people worldwide have learned TM.
The course fee is income-based so that TM remains accessible to all.
Gross monthly income
Term (In3/Klarna)
One-time
Up to €2,000
3 × €165
€495
€2.000 - €3.000
3 × €209
€625
€3.000 - €4.000
3 × €252
€755
€4,000 and more
3 × €299
€895
Included in the course price is:
Personal one-on-one instruction by a certified TM teacher
Three follow-up meetings
Free monthly group meetings for the first six months
Lifelong guidance from any TM teacher worldwide
TM is taught in many places in the Netherlands. The first step is to attend a free introductory lecture.
Check tm.nl/lectures to see which teacher and location is closest to you.
In mindfulness, you consciously focus your attention on the present moment. In TM, you use a personal mantra that guides your mind to stillness in a completely effortless way.
TM leads to coherence throughout the cerebral cortex. Mindfulness primarily activates areas of attention. Both techniques have their value.
Day 1: Personal one-on-one instruction (1-2 hours). Days 2, 3 and 4: Follow-up sessions (each about an hour and a half).
After these four days, you can practice TM completely independently at home.
Yes. More than 400 peer-reviewed studies conducted at more than 200 universities.
The American Heart Association recognizes TM as the only meditation technique proven to lower high blood pressure. The NIH has invested more than $26 million in TM research.
No, TM can only be learned through personal instruction by a certified TM teacher.
After four days of training, you can practice the technique completely independently - for a lifetime. You can always visit any certified TM teacher worldwide at no extra cost.
Still have questions? Attend a free introductory lecture.
Completely free of charge, even if you're just curious.