The Spectrum of Meditation: Bridging Ancient Wisdom and Modern Practice - Part 3
Examples of Concentrative Meditation
Mantra-based meditation practices have long been revered for their ability to quiet the mind, foster inner peace, and promote spiritual well-being. Among these, Mantra Meditation and Transcendental Meditation (TM) stand out as examples of Concentrative Meditation (CM1), where the mind is trained to focus intensely on a single object — in this case, a mantra — to exclude distractions. While both involve the repetition of a mantra to focus the mind, their methodologies and goals diverge — one emphasizing mental clarity and relaxation, the other aiming for transcendental awareness. This article explores the similarities and differences between these practices, highlighting how they exemplify concentrative meditation and their unique approaches to enhancing focus, reducing stress, and cultivating profound states of awareness.
Links to all articles in this series
- Five Types of Meditation and Their Roots in Patanjali’s Yoga Sutras and Hatha Yoga
- Concentrative vs. Focused Attention Meditation: Exploring the Nuances of Intensity and Awareness
- Examples of Concentrative Meditation
- Examples of Focused Attention Meditation: Chakra Meditation & Kriya Yoga
- Passive Observation Meditation: Embracing Awareness Without Control
- Analytical Meditation Methods
- Art of Living and Inner Engineering
- Contemplative Meditation
- A Look Back at the Series
- Meditation as Envisioned by Madhvacharya
- The Integration of Contemplative & Analytical Meditation in Brahmasutras
Mantra Meditation
Description: Mantra meditation involves the repetition of a specific word, phrase, or sound (mantra) to focus the mind. It is commonly practiced in many traditions, including Hinduism and Buddhism, with the idea that the repetition of the mantra helps to quiet the mind and promote a sense of inner peace.
Goal: The main goal of mantra meditation is to still the mind by providing a focal point for concentration. It helps practitioners clear mental clutter and reach a state of calm awareness. The mantra can also be a spiritual symbol or affirmation, depending on the tradition in which it is practiced.
Practice: The practitioner repeats the mantra rhythmically, often with the intention of achieving a meditative state where the mantra becomes a tool to quiet the mind and promote inner peace. The mantra could be a sound like “Om”, a phrase like “So Hum”, a mantra of a diety with or without beejakshara.
Key Focus: Concentration on sound (vocal or mental), focusing the mind to create a meditative state and promote clarity, peace, and relaxation. The sound itself can have a spiritual meaning or simply serve as a focus point.
Brain Wave Activity: This practice is associated with increased alpha waves, indicating a relaxed yet alert state. In some cases, mantra repetition can also lead to theta waves, particularly during deep states of meditation.
Impact: Mantra meditation improves focus, reduces stress and anxiety, and can promote a sense of spiritual connection. It has also been shown to help regulate the autonomic nervous system, lowering heart rate and promoting relaxation.
2. Transcendental Meditation (TM)
Description: TM involves the repetition of a specific mantra (a sound or word) in a specific way. The goal is to transcend ordinary thought and experience a deep state of restful alertness, where the mind is free of all mental activity. This is a specific form of mantra meditation developed by Maharishi Mahesh Yogi. It involves the use of a personal mantra, which is assigned to the practitioner by a certified TM teacher. The practice is unique in its specific technique and structure, and the mantra is typically a meaningless sound designed to be repeated silently to help the practitioner enter a unique state of restful alertness.
Goal: The goal of TM is to transcend ordinary thought and experience a state of pure awareness or “transcendental consciousness” that is beyond the thinking mind. Practitioners aim to access a deep state of restful alertness, which is said to lead to profound relaxation, stress reduction, and greater clarity.
Practice: TM practitioners are instructed to sit comfortably with their eyes closed and repeat their assigned mantra silently for about 20 minutes, twice daily. The mantra helps the mind transcend ordinary thinking and reach a state of calm, expansive awareness.
Key Focus: Transcendence — the practice is designed to help the practitioner transcend ordinary mental activity, accessing deeper levels of consciousness beyond thought. It aims for a state of restful alertness, where the mind is awake and aware, but not actively engaged in thoughts.
Brain Wave Activity: TM is associated with a significant increase in alpha waves, which help bring the brain into a deeply relaxed yet aware state. Studies also show a decrease in beta waves, which are related to stress and mental activity.
Impact: TM is widely reported to reduce stress and anxiety, improve overall mental clarity, and enhance emotional well-being. Long-term practitioners show improvements in cardiovascular health, reduced blood pressure, and enhanced cognitive functioning. It has also been shown to reduce symptoms of PTSD in some individuals.
Mantra Meditation and Transcendental Meditation (TM) can both be categorized as types of concentrative meditation, as they involve focusing attention on a specific sound, word, or phrase (in this case, a mantra). However, while they share similarities, there are important differences in how they are practiced, their underlying philosophy, and the specific goals they aim to achieve.
Key Differences Between Mantra Meditation and Transcendental Meditation:
Additional Differences:
TM’s Structured Approach: One of the most notable aspects of Transcendental Meditation is its structured approach and the necessity of being taught by a certified TM teacher. This ensures that the practitioner is given the correct personal mantra and follows the proper guidelines for the technique, which is integral to the TM tradition.
Transcendence vs. Concentration: While both practices use a mantra to focus attention, the ultimate goal in TM is to transcend ordinary thought altogether and experience a deep state of pure awareness. In contrast, traditional mantra meditation might not necessarily aim for transcendence but focuses on concentration and mental stillness.
Summary:
While both Mantra Meditation and Transcendental Meditation fall under the umbrella of concentrative meditation, the primary differences lie in the specific techniques, mantras, and the underlying philosophical framework. Mantra meditation is a more general and flexible practice that can be adapted to different spiritual and secular contexts, whereas TM is a highly structured, specific technique that focuses on achieving transcendental awareness through the use of a personal mantra assigned by a trained instructor.
