Transcendental Meditation (TM)
Transcendental Meditation (TM) is a relaxation technique that originated in ancient Vedic tradition and was popularized in the 1960s by Maharishi Mahesh Yogi. The practice involves the repetition of a mantra—a sound without meaning—during a 15 to 20-minute meditation session, typically performed twice daily. TM is believed to help practitioners enter a state of restful awareness, which contributes to a range of health benefits, including reduced stress, lower blood pressure, and improved mental functioning.
Advocates of TM assert that it can enhance overall quality of life, making it appealing to individuals seeking to manage stress and improve cognitive abilities. The technique has gained traction in various settings, including schools and workplaces, where programs have reported positive outcomes like improved student performance and reduced disciplinary issues. Scientific studies suggest that TM may have a beneficial impact on cardiovascular health and psychological stress, although results can be mixed.
For those interested in practicing TM, it is recommended to learn from certified practitioners to ensure proper technique. While TM is considered safe, it should not replace regular medical care. The accessibility and affordability of TM classes can vary, as the technique is trademarked and often comes with a fee.
Transcendental Meditation (TM)
- RELATED TERM: Mantra meditation
- PRINCIPAL PROPOSED USES: Blood pressure, mental functioning, pain, psychosocial stress
- OTHER PROPOSED USES: Cardiovascular disease, carotid artery thickness, high cholesterol, insulin resistance
DEFINITION: A technique for relaxing the mind and body through the repetition of a mantra, or a sound without meaning.
Overview
Transcendental meditation (TM) originates in ancient Vedic tradition in India. The TM technique was revived by the Indian guru Maharishi Mahesh Yogi and has been taught since 1958. It became widely popular in the 1960s and the number of practitioners eventually reached over six million. The technique involves fifteen to twenty minutes of quiet meditation in the morning and evening. A mantra (a sound without meaning) is used as a form of thought during the sessions.
Mechanism of Action
During TM, the mind lets go of stimuli and concentration that otherwise keep it in an agitated state. The mind enters a state of restful awareness, and the body becomes completely relaxed. The mind is then considered to be in a transcendent state beyond the normal waking, dreaming, or sleep states. The transcendent state is believed to restore normal functioning of various systems in the body, particularly those systems involved in adapting to environmental stresses. All the alleged benefits derived from TM can be attributed to the relaxed, nonstressful state.
Uses and Applications
Proponents of TM claim that the program can benefit anyone who wants to achieve a better quality of life by reducing stress and increasing mental alertness and memory. All the secondary benefits from the use of TM can be attributed to a reduction in stress, including lowered blood pressure, reduced metabolic disease, and reduced cardiovascular disease.
The 2010s saw a resurgence in the popularity of TM and similar meditation techniques, partly driven by endorsements by celebrity practitioners. Some businesses began programs to include meditation in the workday as a means of combating stress and improving productivity. Some schools also introduced TM practices for students across a range of ages. In 2014, reports from several California middle and high schools claimed that a version of TM known as Quiet Time was highly successful in helping to reduce suspension rates and improve attendance, grade point averages, and student happiness. A 2021 study reviewing the success of the Quiet Time program in the United Kingdom and Ireland found that students who engaged in TM performed better on standardized tests.
Scientific Evidence
To perform a meta-analysis, data from many trials are combined for an overall statistical analysis. This procedure is thought to add strength to research findings. The value of a meta-analysis is only as strong as the quality of the component research trials.
A 2004 review article summarized controlled research studies on the effect of TM on risk factors related to cardiovascular disease. (It should be noted that most of the review articles consulted include a minimum of one author from the Institute for Natural Medicine and Prevention, Maharishi University of Management.) Several studies showed a reduction in blood pressure in both genders and in persons at high and low risk for hypertension. Two studies showed that TM reduced carotid artery thickness, a marker of atherosclerosis. Two other studies involving older adults showed a significant reduction in all-cause mortality in the groups practicing TM. Research concerning TM's impact on cardiovascular disease continues to be mixed. Individuals who struggle with psychological stress that raises their blood pressure seem to benefit from TM.
A 2002 review paper described studies on the effect of TM to change psychological or physiological indicators or consequences of stress. Several meta-analyses showed that TM significantly reduced anxiety or other negative psychological outcomes. Several studies showed that TM decreased high blood pressure compared with controls. Other studies showed that TM reduced carotid artery thickness and exercise-induced ischemia, which are measures of cardiovascular disease.
An interesting study related TM to brain reactivity to pain. Practitioners of TM and healthy matched controls were subjected to thermally induced pain. The results indicated that TM practitioners experienced as much pain as the controls, but they were less affected by it. This was in spite of the fact that the TM mediators’ brains showed a greater response to pain (reduced blood flow through certain regions).
Metabolic syndrome can be a condition of obese people, and it is thought to be a contributor to coronary heart disease. A sixteen-week study was conducted to evaluate the effect of TM on components of the syndrome. The results found that the group practicing TM, compared with the group receiving health education, showed significant reductions in blood pressure and insulin resistance and had a positive influence on cardiac autonomic tone as measured by heart rate variability.
Patient data were pooled from two studies designed to study the effects of TM on blood pressure. Statistical analysis of the combined data showed that the TM groups had a 23 percent decrease in all-cause mortality compared with control groups receiving other meditation methods or no treatments. Furthermore, the TM groups showed a 30 percent decrease in cardiovascular mortality.
A 2007 review revisited previous studies and meta-analyses of the effect of relaxation techniques on reducing high blood pressure. The authors identified 107 reports and applied rigorous criteria for selecting studies for reevaluation. Seventeen studies were selected and compiled into groups according to relaxation techniques. These techniques included simple or relaxation-assisted biofeedback, progressive muscle relaxation, TM, and stress management with relaxation. Meta-analysis showed that only the TM group showed significant reductions in blood pressure.
Choosing a Practitioner
The Maharishi Foundation advises individuals who want to begin a TM practice to find a certified practitioner. While there are many mobile applications, websites, and at-home guides to TM, practicing with an experienced teacher for at least a few sessions lays a foundation for proper and beneficial TM. Among many other institutes, the Maharishi Foundation, TM for Women, and the David Lynch Foundation continue teaching TM.
Transcendental Meditation and TM are registered trademarks of the Maharishi Vedic Education Development Corporation. Only teachers certified by the foundation are permitted to teach the TM technique. The fee for the six-step process is high, but other techniques based on mantra meditation, such as primordial sound meditation and natural stress relief, are available at more accessible prices. The effectiveness of these other mantra meditation methods apparently has not been studied in randomized trials.
Safety Issues
There are no known safety risks with the use of TM, especially when taught by certified teachers. It is important to continue to attend regular medical appointments and not rely on TM or any other integrative medicine practice to heal ailments.
Bibliography
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Conti, Gabriella, et al. “A Demonstration Study of the Quiet Time Transcendental Meditation Program.” Frontiers in Psychology, vol. 12, Jan. 2022. doi:10.3389/fpsyg.2021.765158. Accessed 20 Sept. 2024
Kirp, David L. "Meditation Transforms Roughest San Francisco Schools." SFGate, Hearst Communications, 12 Jan. 2014, www.sfgate.com/opinion/openforum/article/meditation-transforms-roughest-san-francisco-5136942.php. Accessed 20 Sept. 2024
Orme-Johnson, D., et al. “Neuroimaging of Meditation’s Effect on Brain Reactivity.” NeuroReport, vol. 17, no. 12, 2006, pp. 1359–63.
Paul-Labrador, M., et al. “Effects of a Randomized Controlled Trial of Transcendental Meditation on Components of the Metabolic Syndrome in Subjects with Coronary Artery Disease.” Archives of Internal Medicine, 2006, pp. 1218–24.
Rainforth, M., et al. “Stress Reduction Programs in Patients with Elevated Blood Pressure.” Current Hypertension Report, vol. 9, no. 6, 2007, pp. 520–28.
Sawyer, Dana, and Cynthia Ann Humes. The Transcendental Meditation Movement. Cambridge University Press, 2023.
"Transcendental Meditation (R)." Cleveland Clinic, 19 Jan. 2022, my.clevelandclinic.org/health/treatments/22292-transcendental-meditation. Accessed 20 Sept. 2024.
"What Is TM?" Transcendental Meditation, www.tm.org/en-us/what-is-tm. Accessed 20 Sept. 2024.