Transcendental Meditation (TM)

tm-techniqueTranscendental Meditation is a simple but powerful mental technique which allows the mind to transcend, or settle to the deepest state of awareness. It does not involve any mental control, concentration or any active thought process. Transcendental Meditation (TM) is a technique for avoiding distracting thoughts and promoting a state of relaxed awareness. The late Maharishi Mahesh Yogi derived TM from the ancient Vedic tradition of India. He brought the technique to the U.S. in the 1960s.

While meditating, the person practicing TM sits in a comfortable position with eyes closed and silently repeats a mantra. A mantra is a meaningless sound from the Vedic tradition that’s been assigned by a certified instructor.

According to supporters of TM, when meditating, the ordinary thinking process is “transcended.” It’s replaced by a state of pure consciousness. In this state, the meditator achieves perfect stillness, rest, stability, order, and a complete absence of mental boundaries.

Some studies have found that regular meditation can reduce chronic pain, anxiety, high blood pressure, cholesterol, and the use of health care services. But more study is needed. It opens the door to social and spiritual fitness.

The TM technique

SUITABLE FOR MODERN LIFESTYLE: With your eyes closed, you can practice TM either at your home or on the road, sitting on your bed or in an airplane.

In brief — and contrary to what the name itself might suggest — the Transcendental Meditation technique is a very simple, natural and effortless way of letting your mind settle down into an extremely calm and wise state of rest. Best effects are produced with regular practice of two times twenty minutes a day.

Mantra, a sound which delivers

Though TM is not a mantra-based meditation in the sense that its main core and direction is oriented towards transcending, it does involve use of mantras.

Transcendental Meditation - Mahesh Yogi

Maharishi Mahesh Yogi (1917-2008), Indian sage.

Maharishi Mahesh Yogi, the great teacher from India who introduced the TM technique to the wider world, said: “Mantra is a specific thought which suits us, a suitable sound for us which we receive from a trained teacher of Transcendental Meditation.

By using this mantra, the practitioner experiences the thought of that sound and starts minimizing that thought to experience the finer states of that thought – until the source of thought is fathomed and the conscious mind reaches the transcendental area of being.”

Benefits of Transcendental Meditation (TM) technique

As counting goes, here’s an overview of arguably the ten most important positive effects which result from regular practice of the Transcendental Meditation (TM) technique:

1. Stress relief

Overcoming stress could well be THE main Transcendental Meditation benefit.

After all, as scientists are finding out from so many angles — stress is the root cause of almost all the other mind-body ailments and dysfunctions!

Research conducted with students, with people suffering from post-traumatic stress disorder, or with employees confirms beyond doubt that TM provides deep relaxation and rest for the body and mind. Its main effects in terms of stress relief are:

  • balancing the nervous system activation,
  • balancing hormonal levels,
  • increasing brain coherence.

As a result, our body and mind no longer overreact to stressful situations.

2. Higher work efficiency

Research has been conducted both in smaller and in bigger companies.

Across the board, regular TM meditators improve significantly (3 months into practice) on such crucial measures as:

  • effectiveness,
  • leadership abilities,
  • job satisfaction,
  • professional relationships,
  • physiological settledness and stability during mental task performance (measured by skin conductance levels),
  • status of general health.

3. Better school performance

Numerous studies with students at all levels of their educational path (primary school, middle school, college, universities etc) demonstrate that someone practicing TM meditation benefits from:

  • increases in general intellectual and cognitive performance,
  • positive impact on academic test results,
  • reduced negative school behaviour (absenteeism, infractions),
  • reduced school-related stress, anxiety and depression.

4. Healthy blood pressure

Numerous studies confirm that Transcendental Meditation reduces blood pressure.

Controlled trials show that it leads to lower blood pressure in

  • people with hypertension,
  • people with heart disease,
  • old and young,
  • under stress and at rest.

For instance, one ontrolled study of individuals over 55 years of age with hypertension showed that people practicing TM lived longer. Their rate of mortality related to elevated blood pressure decreased by 30%.

Following a thorough review of research from 2006-2011, a scientific statement by the American Heart Association therefore recommends that TM may be considered in clinical practice for the prevention and treatment of hypertension.

5. Lower risk of heart disease

As lowering blood pressure is often one of the main targets in heart disease prevention / treatment, then TM practice provides a vital advantage here.

Scientific research has shown that Transcendental Meditation benefits people with various cardiovascular conditions such as

  • atherosclerosis,
  • metabolic syndrome,
  • congestive heart failure,
  • myocardial ischemia,
  • left ventricular hypertrophy.

A recent 5-year longitudinal study by the AHA demonstrated that patients meditating regularly were 48 per cent less likely to suffer a heart attack, stroke or die than men and women with similar physical conditions.

6. Quitting smoking

TM meditation includes no demand or request to quit smoking. However, scientific studies show quitting smoking comes naturally with this practice.

The effect on smokers seems to be cumulative – the more stress reduction is achieved through meditation, the greater is the freedom from nicotine.

According to one study, quitting rate for TM practitioners is 50% 2 years into daily meditation.

All in all, meta-analysis of studies on different programs indicate that the effect on smoking reduction is 2-5 times larger in the case of TM than with programs specifically designed for quitting smoking.

7. Alcoholism treatment

Among other things improving the practitioner’s quality of life, Transcendental Meditation helps fight alcohol addiction.

Meta-analysis of scientific studies on different treatments show that the effect of TM on reducing alcohol consumption is 1,5 to 8  times larger than that of other programs (including relaxation programs, programs to resist peer pressure, driving-under-the-influence interventions, other prevention programs combined).

Rates of abstinence for TM practitioners can be as high as 70% (18 months into meditation).

Besides quitting drinking, research shows that TM also supports the emotional well-being of recovering alcoholics. Positive results come even from studies including chronic alcoholics with little social or financial support.

8. Hyperactivity (ADHD) treatment

Almost every tenth person in the population has been or will be suffering from hyperactivity. According to research, 3 months of Transcendental Meditation practice results in

  • improvements in brain function measures associated with hyperactivity symptoms,
  • improvements in five ADHD-symptoms:
    (1) ability to focus on schoolwork,
    (2) organizational abilities,
    (3) ability to work independently,
    (4) happiness,
    (5) quality of sleep.

9. Healthy relationships

Correlation between regular TM practice and healthy, harmonious relationships has been observed both at home and at work environments.

For example, a study used Locke’s Marital Adjustment inventory to compare women who practiced Transcendental Meditation with matched controls on the measure of marital satisfaction.

Subjects in the TM meditation group reported significantly greater marital satisfaction than controls.

10. Improved intelligence

Last but definitelty not least, meditation benefits our intelligence!

Scientific research has found that meditators’ test scores will improve in the following areas:

  • ability to successfully reason in new situations,
  • speed of information processing,
  • ability to achieve and maintain success in work, love, social relationships,
  • a cluster of traits including cognitive functioning, personality and social behaviour,
  • balanced use of cognitive, affective and volitional domains (traits like comprehension, analysis, curiosity, unconventionality, synthesis, and risk calculation).


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