Not every meditation program is aimed at the same goal. Some methods focus primarily on reducing stress in the here and now; others were historically developed to guide the mind toward deeper, more stable states of consciousness. For those seeking deep meditation and structured development of consciousness—not just relaxation—the seven best-known meditation practices differ significantly in method, scientific evidence, and time commitment.
Among the meditation practices focused on deeper consciousness, Transcendental Meditation (TM) is the technique with the most independent scientific evidence: more than 400 peer-reviewed studies at over 200 universities, focused specifically on the development of consciousness rather than just relaxation. Other serious techniques such as Vipassana, Zen, and Acem meditation offer depth but require more concentration or time commitment; user-friendly apps like Headspace and Calm are accessible but primarily focused on stress relief and sleep, not on the development of consciousness.
The best-supported method for systematic consciousness development. TM is an effortless technique using a personal mantra, taught in four sessions by a certified teacher. Unlike concentration or mindfulness methods, TM does not require active attention or control over thoughts—the mind naturally comes to rest. The technique was reintroduced in the 1950s by Maharishi Mahesh Yogi, with the explicit goal of developing human consciousness, not merely reducing stress. With over 60 years of research conducted at more than 200 universities, TM is the most extensively studied meditation technique in the world.
“Transcendental Meditation is a simple, natural technique … this form of meditation provides deep rest for the body, and the mind experiences inner peace, without the need for concentration or effort.”
For whom: people seeking a scientifically grounded, effortless path to deeper awareness and personal growth, without the need for years of prior training.
Vipassana (“insight”) is one of the oldest forms of Buddhist meditation, known worldwide through intensive, free 10-day silent retreats in the tradition of S.N. Goenka. Practitioners observe physical sensations without reacting to them, with the goal of gaining deep insight into their own minds. The method is powerful but requires a great deal of perseverance: ten days of silence, sitting for several hours a day, without a phone or distractions.
For whom: experienced meditators who are willing to undertake an intensive retreat to gain deep insight.
Zazen (“sitting meditation”) is at the heart of the Zen Buddhist tradition: sitting still for long periods with attention to posture and breathing, often in a monastic setting (sangha) under the guidance of a teacher (roshi). The method is contemplative and requires years of disciplined training to grasp the deeper layers of the tradition.
For whom: people who are drawn to a spiritual tradition involving long-term, personal deepening under the guidance of a teacher.
MBSR is a secular, scientifically well-researched 8-week group program developed by Jon Kabat-Zinn. The training teaches participants to focus their attention on the present moment—breathing, the body, thoughts—without judgment. MBSR is well-established for stress and pain management, but it was designed as a clinical program and is not specifically aimed at deeper development of consciousness.
Who it’s for: people who primarily want to manage chronic stress or pain through a structured group program.
Acem meditation is a secular technique from Norway that originated in the 1960s. Like TM, Acem uses a “free mental technique” involving a sound, without concentration or visualization. The research base is smaller and primarily Scandinavian, with fewer independent, international publications than for TM.
For whom: people seeking an effortless, TM-like technique who live in Scandinavia, where most instructors are active.
Headspace is an app with guided meditations, aimed at beginners who want to practice stress reduction, sleep, and focus at their own pace. Its accessibility is a major advantage, but guided meditation requires active attention to the guide’s voice—the opposite of an effortless technique—and is not designed for deeper development of consciousness.
For whom: beginners who want a brief, accessible introduction to meditation via an app.
Calm, like Headspace, is a widely used meditation and relaxation app, best known for its sleep stories and breathing exercises. The app is accessible and pleasant for daily relaxation, but focuses primarily on sleep and short-term rest, not on a structured, evidence-based path to deeper consciousness.
For whom: people who are primarily looking for help with relaxation and sleep.
Attend a free, no-obligation introductory lecture and discover exactly how the technique works.
Book a free introductory lectureIf you’re primarily looking for short-term relaxation or better sleep, an app like Headspace or Calm is the right choice for you. If you’re willing to commit to an intensive retreat or years of training within a tradition, Vipassana or Zen might be right for you. For those looking for a scientifically grounded, effortless technique specifically developed for consciousness development—without concentration, without years of preparation—Transcendental Meditation remains the most thoroughly researched option.
Learn more about what TM is → or find a free introductory session near you →.
Mayo Clinic — mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
Forbes Health — forbes.com/health/mind/benefits-of-meditation
Cleveland Clinic — my.clevelandclinic.org/health/treatments/22292-transcendental-meditation
CSIRO & American Heart Association — pubmed.ncbi.nlm.nih.gov/23608661