A common misconception is that all types of meditation produce roughly the same results. We explore the different types of meditation and compare them.
Saying all types of meditation are the same is an over-generalization. The mental procedures used by various traditions and schools of meditation are fairly dissimilar. Recent scientific research has verified that these different ways of meditating activate different areas in our brains.
Three main types of meditation ‘brain patterns’
After all, it is just common sense: as weightlifting, tennis, and Pilates strengthen specific muscles and produce different overall effects in the body, so do focusing on a candlelight, repeating mantras or trying to dispassionately observe one’s mental content induce changes in different areas of the brain.
So how to choose the one most suitable to you, from the diversity of techniques on offer?
One way to go about this is to follow the findings of neuroscience and separate three main meditation types based on brain waves they produce. We’ll discuss the results of each practice here below.
1.Meditation of concentrating: focused attention
Researchers have found that forms of meditation that involve a focus of attention (be it a physical object, a word, or a concept) increase the activity of beta and gamma EEG-waves.
These fast waves show an active and attentive state of consciousness.
One study investigated a Tibetan Buddhist meditation technique, in which the attention is focused on “loving-kindness and compassion” towards other beings. Strong activity was found in brain areas responsible for processing sensory information, emotions and attention.
2.Meditation of observing the mind: open monitoring
In several practices, like mindfulness meditation and some forms of Zen, no focus is present. Instead, the practitioner relies on an “open monitoring” of reality, during which one observes the contents of one’s experience without judging them.
There’s no manipulation, just pure, watchful presence.
According to EEG measurements, this contemplative sort of meditation increases the activity of slow theta waves, which reflects a relaxed state of mind.
3.Meditation of transcending: automatic self-transcendence
According to scientific research, the practice of Transcendental Meditation — as taught by Maharishi Mahesh Yogi — is unique in many a sense.
Researchers created a separate, third category for this technique: automatic self-transcending, since the mental procedure transcends itself and culminates in a mental experience of ‘unboundedness‘.
The activity of the thalamus — the area responsible for processing sensory information — decreases.
The frontal areas of the brain, which are associated with higher executive functions and moral reasoning, become more active. EEG recordings show that the activity of alpha waves also increases, indicating relaxation and calm.
What is even more interesting, the overall coherence of brainwaves increases during Transcendental Meditation.
Improved coherence of brain waves
The more coherent the brain is, the better its parts can communicate with each other. The practice of TM turns on the entire brain and makes it function as a holistic unit. Coherence is especially high among frontal alpha waves, which is a common feature of those people who report peak-performances in business or sports.
Researchers interpret it as a “sign of a more efficient and effective style of brain functioning.”
Another peculiar feature of the Transcendental Meditation technique is that there is no difference between brainwaves of experts and beginners — one masters it quickly.
During a TM session, the brainwave patterns of someone who meditated a few weeks ago are like ones who has practiced for decades. A meditator gets the experience of infinity right away.
What is then the benefit gained by continuing with practice, one may wonder?
The effects of long-time TM practice are seen in the patterns of activity. Experienced meditators are better able to integrate unboundedness into dynamic everyday action. This means that the TM technique is ideal for those who want to lead an active life. There is no need to leave society for transcendence and enlightenment.
Comparing TM to Mindfulness Meditation
The Transcendental Meditation® (TM) technique and mindfulness meditation techniques are different practices. They produce different physiological results during meditation and different outcomes in activity. TM® is an effortless form of meditation that operates by transcending thought, whereas mindfulness techniques involve monitoring mental and somatic processes.
Mindfulness techniques produce brain waves in the 4-6 cycles per second range (Theta), whereas TM produces brain waves in the 8-10 cycles per second range (Alpha 1). TM also produces global brain coherence as shown by EEG, which mindfulness techniques have not been shown to do.
TM appears to produce a deeper level of physiological rest than mindfulness, which may make it more effective for reduction of stress, as suggested by the following research.
Reduced Symptoms of PTSD in War Veterans 
Research shows that TM is more effective at reducing the symptoms of posttraumatic stress than mindfulness meditation. More >
Effects of Mindfulness Meditation, Other Meditation, and Transcendental Meditation (TM) on Trait Anxiety
A meta-analysis of three types of meditation found that the TM technique produced a greater reduction in trait anxiety than Mindfulness or Other meditation techniques (30 studies). More >
Effects of Three Types of Meditation on Beneficial Psychological Changes*
Meta-Analysis of 78 Studies
A meta-analysis of 78 studies found that TM produced significantly more beneficial changes on a composite of psychological variables than mindfulness meditation.
Other studies on transcendental meditation have shown the following benefits:
1. Stress Reduction and Lower Anxiety
A core benefit of TM is its ability to reduce stress. According to research conducted at the University of California, individuals practicing TM for long periods showed a 40-50% reduction in their brain’s response to stress and pain. This was observed through EEG changes that indicated increased brain coherence and more restful states during meditation(David Lynch Foundation). Furthermore, a meta-analysis of TM and anxiety suggested that it can be more effective than other relaxation techniques due to the deep state of rest it induces(BioMed Central).
2. Improved Cardiovascular Health
One of the most studied aspects of TM is its impact on heart health. A notable study from the University of Kentucky found that TM significantly reduced high blood pressure in patients, with long-term practitioners experiencing a 48% lower risk of heart attack, stroke, and mortality from cardiovascular disease(ScienceDaily). These findings suggest that TM can be a valuable non-pharmaceutical approach to managing hypertension and promoting heart health.
3. Enhanced Brain Function and Creativity
TM has been shown to improve various cognitive functions, including attention, memory, and creativity. Studies suggest that regular practice of TM enhances brain integration, leading to more efficient information processing and improved problem-solving abilities(David Lynch Foundation). This heightened brain function also correlates with increased creativity, as TM helps to unlock new ideas and foster innovative thinking(BioMed Central).
4. Better Sleep Quality
For individuals struggling with insomnia or poor sleep, TM offers a natural solution. Research has shown that TM reduces symptoms of insomnia and helps individuals fall asleep more easily. The practice leads to a state of deep relaxation, allowing the body and mind to unwind and prepare for restful sleep(BioMed Central)(David Lynch Foundation).
5. Improved Emotional Well-Being
In terms of mental health, TM has been linked to improvements in mood and emotional stability. A study published in the Journal of Clinical Psychology found that those who practiced TM experienced reduced symptoms of depression and anxiety compared to control groups(David Lynch Foundation). This effect is believed to stem from TM’s ability to calm the nervous system and promote a sense of inner peace and contentment.
6. Long-Term Mental Health Benefits
The long-term effects of TM on mental health are still under study, but existing research suggests that it has the potential to improve mental health outcomes over time. A study published in Clinical Practice and Epidemiology in Mental Health concluded that regular practice of TM not only alleviates anxiety but also promotes long-term psychological resilience(BioMed Central).
Meditation has been intertwined with spiritual traditions and religious practices throughout history
It doesn’t exclusively belong to any one faith or spiritual path. Across diverse cultures and belief systems, meditation has been revered as a tool for achieving peace, calm, and inner harmony.
Universal Practice Across Traditions
- Buddhism and Hinduism: These ancient spiritual practices have long embraced meditation, using it as a pathway to enlightenment and self-awareness. Techniques such as mindfulness and concentration are central to these traditions.
- Christianity: Meditation often appears as contemplative prayer, offering a way to deepen one’s connection with the divine. Practices such as Lectio Divina illustrate meditation’s role in reflecting on sacred texts.
- Islam and Sufism: Here, meditation takes the form of deep reflection and is used to strengthen the personal relationship with God, often through practices like Tafakkur.
- Judaism: Kabbalistic traditions incorporate meditation as a means to explore mystical insights and connect with spiritual teachings.
Contemporary Adaptations
Today, meditation transcends religious boundaries, finding its place in secular environments as well. Influenced by these longstanding traditions, modern meditation practices aim to enhance mental well-being and foster a balanced life, irrespective of religious affiliation. This universal adaptability underscores its enduring relevance across the globe.
What Evidence Supports the Health Benefits of all types of Meditation?
Meditation has gained recognition for its wide range of health benefits, supported by substantial evidence.
General Health and Emotional Benefits
Research highlights that meditation can significantly improve various aspects of health, both physical and emotional. Benefits include:
- Reduced Stress: Meditation practices have been shown to decrease cortisol, the primary stress hormone, enhancing stress resilience.
- Blood Pressure Management: A 2017 review found that certain meditation techniques can effectively help lower both systolic and diastolic blood pressure.
- Improved Sleep Quality: Regular meditation contributes to better sleep patterns by calming the mind and reducing insomnia symptoms.
- Enhanced Emotional Regulation and Mood: Regular practitioners often report improved mood and emotional stability.
Moreover, meditation encourages:
- Increased Focus and Concentration: It helps sharpen attention, making it easier to concentrate on tasks.
- Healthier Aging: A 2018 study suggests that meditation might aid in slowing down age-related cognitive decline.
- Empathy and Social Connection: Participants often experience heightened empathy and a greater sense of connection with others.
Effect on Specific Health Conditions
Meditation is not only beneficial for general wellness but also for specific health conditions:
- Mental Health Disorders: A review from 2019 indicates that mindfulness meditation can have lasting positive effects on depression and anxiety, up to six months or longer.
- Cardiovascular and Neurodegenerative Diseases: It’s been linked with benefits for those suffering from conditions like arterial hypertension and dementia, including Alzheimer’s and Parkinson’s diseases.
- Chronic Pain and ADHD: Although evidence varies, a 2017 study noted a reduction in chronic pain levels, and it can help mitigate symptoms of ADHD.
Cognitive and Social Benefits
- Cognitive Function: Meditation increases brain connectivity, enhances blood flow, and reduces perceived stress, contributing to overall cognitive health as supported by a 2018 review.
- Prosocial Behaviors: Encourages prosocial emotions and positive coping strategies during stress, reducing aggressive tendencies.
The comprehensive benefits of meditation across these domains underscore its potential as a valuable supplement to traditional therapies. Critics note that while some evidence is stronger than others, the low risk of negative effects makes meditation a promising option for many. However, continued research is essential to further validate these findings.
