Transcendental Meditation, Mindfulness and Enlightenment
Self-Improvement → Spirituality
- Author Jeanne Ball
- Published January 22, 2010
- Word count 1,059
What's the difference between Transcendental Meditation and
mindfulness meditation?" This frequently asked question rises out of
the growing popularity of these two mainstream meditation practices.
Due to requirements of time and tuition for learning the
Transcendental Meditation technique, some people may wonder, "Aren't
all meditations basically the same?" Mindfulness practices can be
easily learned from a book, online or from a therapist, whereas the TM
course involves up to 15 hours of training and can be learned only
from a certified instructor. It's no wonder that people often want to
compare these meditation techniques.
Although both forms of meditation produce relaxation and practitioners
may report some similar benefits—such as inner calm and centeredness,
pain management or greater awareness and focus during the day—these
techniques differ considerably, both in practice and range of effects
as measured by scientific research.
What is mindfulness meditation?
Mindfulness meditation (or guided mindfulness) generally involves
watching one's thoughts, the breath or bodily sensations while sitting
quietly. Typically the student does not judge or hold on to thoughts
or perceptions, but merely observes them. Mindfulness is often
described as the process of being attentive to one’s experiences. This
practice of being mindful may also extend into daily activity, as one
adheres to dispassionate observation of thoughts and actions in order
to be more fully present in the moment and not overshadowed by passing
concerns. [1] The practice of mindfulness takes place in what
psychologists and neuroscientists generally call the waking state of
consciousness, different from the sleep or the dream states.
What is the Transcendental Meditation technique?
During the practice of the Transcendental Meditation technique, the
mind spontaneously transcends, going beyond the mental activity of
waking state to a unique state of restful alertness, called
Transcendental Consciousness—a proposed fourth state of consciousness
unlike waking, dreaming or sleep.[2] This easy meditation involves
using a mantra, or sound without meaning, that has a harmonizing
effect on the mind and body, producing deep relaxation and quieter
mental activity. Because deeper levels of the mind are more
concentrated with energy, creativity and intelligence, one's awareness
becomes infused with these qualities as the meditator experiences the
inner depths of consciousness.
Meditation and the brain
Over the last several decades, many scientist have become fascinated
with researching physiological correlates of the meditative
state—studying Tibetan monks, Indian yogis and trained Western
meditators as their subjects. One thing that has become obvious:
different meditation techniques do not produce the same levels of
relaxation, change in breath rate, brain patterns, or benefits for
mind and body.
For example, recent research on mindfulness meditation recorded a
pattern of increased gamma in the rear of the brain, and found no
significant changes in alpha activity. [3] Increased gamma is
associated with heightened focus of attention.
Research on the Transcendental Meditation technique has repeatedly
shown highly synchronous alpha throughout the entire brain, especially
in the pre-frontal cortex. [4] Heightened alpha is associated with
relaxed wakefulness, and increased coherence indicates improved
overall brain functioning and is correlated with improved learning
ability, higher IQ, better moral reasoning and increased neurological
efficiency. This state of coherence is not found in ordinary
relaxation or other meditation practices.
Meditation techniques that keep the mind actively attentive in the
waking state, as mindfulness-type practices do, have not been found to
consistently produce a level of relaxation deeper than ordinary
eyes-closed rest—and relaxation is not a primary intention of all
meditation practices. Transcendental Meditation is the only meditation
found by research to produce a level of rest more than twice as deep
as ordinary relaxation, indicated by changes in breath rate, skin
resistance and plasma lactate. [5]
Enlightenment
Though meditation can be practiced strictly for health benefits—such
as reduction of high blood pressure[6]—the awakening of full human
potential, called nirvana or enlightenment, has historically been the
goal of many of the venerated traditions of meditation. Fortunately,
modern researchers have discovered a scientific basis for identifying
higher consciousness—a coherent style of brain functioning and a
balanced, more refined state of physiology. Numerous, peer-reviewed
studies show that EEG coherence and more harmonious physiological
functioning accompany both deep meditation and heightened awareness
when stabilized in daily activity.[7] Research breakthroughs such as
these are raising the field of meditation and personal growth to the
evidence-based standards of science.
The mindfulness approach to enlightenment
Many contemporary approaches of mindfulness strive to attain
enlightenment by recapitulating the qualities of the enlightened state
as a practice in meditation and daily life. Equanimity of mind, being
fully present in the moment, and impartially observing ones thoughts
are some of the attributes often associated with the state of
enlightenment. Many spiritual aspirants believe that consciously
striving to maintain these "enlightened" qualities in daily life will
lead to total mindfulness or enlightenment.
Enlightenment through Transcendental Meditation
TM practice offers another approach to enlightenment, one that
involves simultaneously culturing both mind and body through
twice-daily transcending. By alternating morning and evening TM with
one's normal, natural daily routine, the inner, silent state of "pure
consciousness" becomes stabilized and lived in the midst of one's
outer activity. With this approach, there is no conscious attempt to
maintain equanimity or detachment during or after meditation. The
brain spontaneously becomes habituated to maintain a more orderly,
coherent style of functioning, naturally giving rise to inner calm,
broader comprehension, increased creativity and self actualization.[
6] When the physiology gains deep relaxation during TM practice,
accumulated stress is dissolved and the whole system becomes more
balanced and resilient, able to support the spontaneous growth of
higher consciousness in a naturally way.
Modern day interpretations of meditation, often self taught and
without expert guidance, can account for the differences in
effectiveness between the various meditation practices. When comparing
meditations, whether the Transcendental Meditation technique,
Vipassana, Zen, or guided meditation, it is now possible to refer to
scientific research on the benefits before committing time to a
meditation program.
References:
-
Mindfulness: Clinical Psychology: Science and Practice, 10(2), 125-143.
-
Science 167 (1970), Scientific American 226 (1972), American
Journal of Physiology 221 (1971), Electroencephalography and Clinical
Neurophysiology 35 (1973).
- Mindfulness: Occipital gamma activation during Vipassana
meditation, Department of Psychiatry, University of California, San
Diego, La Jolla, CA,
- Transcendental Meditation and Brain Wave Coherence: International
Journal of Neuroscience 14: 147–151, 1981.
Revue d’Electroencephalographie et de Neurophysiologie Clinique 4:
445–453, 1974.
- Hormones and Behavior 10: 54–60, 1978
American Psychologist 42: 879–881, 1987.
-
Hypertension 26: 820–827, 1995
-
Journal of Clinical Psychology 45 (1989), Journal of Clinical of
Psychology 33 (1977).
Journal of Social Behavior and Personality (17: 93–121, 2 ,Journal
of Social Behavior and Personality (6: 189–248, 1991)
Jeanne Ball, teacher of Transcendental Meditation for over 35 years
specializing in ADHD, ADD, addiction recovery, anxiety, depression,
hypertension and other stress related disorders. Meditation for
Women, [Doctors on
Meditation](http://www.doctorsontm.org), [David
Lynch Foundation](http://www.davidlynchfoundation.org)
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