A clear overview of what meditation is, the different types of meditation, and why TM is in a class of its own.

An age-old practice

What is meditation?

After a meditation session, we often feel calmer and more focused. With regular practice, the benefits abound: better sleep, improved health, greater creativity, and more. Discover what meditation is and how it can help you.

What is the purpose of meditation?

Meditation has existed for thousands of years and has its origins in various parts of the world, where different cultures developed unique techniques that are still practiced today.

What all these techniques have in common is the experience of inner contemplation.

Meditation often emphasizes silence, body awareness, and sometimes breathing. This inner reflection brought joy to our ancestors thousands of years ago and is one reason why meditation remains popular today.

Throughout the centuries, people have meditated with various intentions, such as:

• Spiritual enlightenment
• Greater self-awareness
• Better decision-making
• Emotional regulation
• Stress reduction

These days, many people turn to meditation to reduce stress and anxiety, but the benefits go far beyond just stress relief.

What are the benefits of meditation?

The benefits of meditation are numerous and go beyond inner peace and stress reduction.

Mental health benefits:
Meditation helps alleviate symptoms of:

• Depression
• Anxiety
• PTSD
• Burnout
• ADHD

Cognitive benefits:
Meditation improves cognitive processes such as:

• Memory
• Organization
• Learning ability
• Productivity
• Creativity

Physical health benefits:
Meditation can help alleviate physical problems, including:

• Blood pressure
• Heart health
• Irritable bowel syndrome (IBS)
• Chronic pain
• The risk of heart attacks and strokes

What is mindfulness meditation?

Mindfulness is a form of meditation that encompasses various techniques, all of which focus on:

• Being present in the moment
• Living consciously in the here and now
• Noticing physical sensations
• Observing thoughts without judgment

With regular mindfulness practice, you can face stressful situations with greater calm, avoid ruminative thoughts, and gain more control over your life.

Examples of mindfulness techniques:

• Mindful eating: Use all your senses to experience your meal. What does it look like? What does it smell like? What does it taste like?
• Breathing exercises: Close your eyes and feel the air flowing in and out. Breathing slowly and deeply can slow your heart rate and relax your body.
• Mindful walking: Walk in a quiet space and pay attention to the sensations in your body and what you perceive with your senses.

What is guided meditation?

Guided meditation requires a teacher or recording to guide you through the practice. Platforms like YouTube and apps like Calm and Headspace often offer free or affordable guided meditations.

During guided meditation, you may be given visualization prompts or instructions on when to inhale and exhale. Many people use guided meditation to sleep better, aided by a soothing voice and calming music.

Some find it easier to start with a guide and, over time, become self-sufficient in practicing breathing and visualization.

What Is Transcendental Meditation?

Transcendental Meditation (TM) is a unique technique that differs from mindfulness and guided meditation.

What makes TM unique?

• TM is an effortless technique practiced twice a day for 20 minutes, sitting with your eyes closed.
• It requires no concentration or effort.
• During a personal TM course, taught by a certified teacher, you receive a mantra—a meaningless sound that is repeated internally.

TM enables the mind to transcend—that is, to reach the source of thoughts—rather than remaining at the superficial level, as with mindfulness.

Scientifically proven benefits of TM:

• Reduced anxiety: TM reduces stress hormones and creates a lasting sense of inner calm.²
• Better sleep: TM increases serotonin levels, which helps regulate the sleep-wake cycle.³
• Improved focus: Studies show that TM improves academic performance and concentration in students.⁵
• Lower blood pressure: The American Heart Association recognizes TM as the only meditation practice proven to lower blood pressure.⁶

“TM has changed my life. It’s one of the best things I’ve ever done for myself.”
– Ted, July 2024, Trustpilot

Meditation offers a wide range of benefits, from stress reduction to improved health and cognitive function. Whether you choose mindfulness, guided meditation, or Transcendental Meditation, the most important thing is to find a technique that works for you and practice it regularly.