Transcendental Meditation

Transcendental Meditation (TM) quiets the mind and fosters a state of calm awareness. Although its rise to fame is attributed to its connection with the Beatles, TM remains under study and widely practiced today for its potential health benefits.

Proponents of TM suggest that during meditation, individuals transcend normal thinking processes, leading them to a state of pure consciousness. In this state, individuals may experience profound stillness, relaxation, and a sense of inner order, ultimately aiming for a state of serene awareness.

Research indicates that regular TM practice may contribute to alleviating various health issues such as chronic pain, anxiety, high blood pressure, and cholesterol levels, and even reduce reliance on healthcare services.

Experts emphasize that while meditation, including TM and other forms, generally enhances quality of life and is considered safe and beneficial, it’s crucial not to replace conventional medical care or rely solely on it for treating specific health conditions.

Transcendental Meditation (TM) and mindfulness

Transcendental Meditation (TM) and mindfulness are two distinct approaches to meditation with unique techniques and origins.

TM involves the repetition of a specific mantra to focus attention, aiming to transcend ordinary thinking and reach a state of pure consciousness. It has its roots in Hinduism and was developed by Maharishi Mahesh Yogi based on ancient Vedic meditation practices.

Mindfulness, on the other hand, originated from Buddhism and emphasizes staying present in the moment by observing thoughts and sensations without judgment. A common mindfulness practice involves focusing on the breath to cultivate awareness and acceptance of one’s experiences.

While TM is associated with Hinduism, mindfulness meditation can be practiced in a secular or non-religious context, making it accessible to a broader audience.

Maharishi Mahesh Yogi popularized TM in the late 1950s and gained attention from celebrities like the Beatles, who studied TM under him in Rishikesh, India, in 1968. Maharishi traveled extensively to promote TM, establishing centers and training teachers worldwide until his passing in 2008.

Advantages of Transcendental Meditation

Transcendental Meditation (TM) offers a range of benefits for mental and physical well-being:

1. Reduced Stress, Anxiety, and Depression: Studies have demonstrated that TM can effectively reduce levels of stress, anxiety, and depression. A comprehensive review study found that individuals practicing TM experienced significant reductions in anxiety levels, including those with chronic anxiety, veterans with PTSD, and inmates in correctional facilities.
2. Lower Blood Pressure: TM has been shown to have positive effects on blood pressure, comparable to other lifestyle changes such as weight loss and regular exercise. By practicing TM, individuals may experience reductions in stress levels, leading to improved blood pressure management.
3. Better Sleep: Research on TM has indicated improvements in sleep quality, particularly among individuals experiencing high levels of stress. A study involving healthcare workers under significant stress found that practicing TM twice daily for three months led to reduced burnout, anxiety, and insomnia, ultimately promoting better sleep patterns and overall well-being.

How to practice TM

To practice Transcendental Meditation (TM), follow these steps:

1. Find a Comfortable Position: Sit in a comfortable position with your eyes closed. This could be on a chair, cushion, or any place where you feel at ease.
2. Repeat a Mantra: Silently repeat a mantra—a word, sound, or phrase—given to you by a certified TM teacher. The mantra serves as a focal point for your concentration. In TM, practitioners focus solely on the sound of the mantra, allowing their minds to transcend ordinary thoughts, unlike other forms of meditation that emphasize the meaning of the mantra.
3. Seek Instruction: TM requires guidance from a certified teacher. In the U.S., you can access TM instruction through organizations like the Maharishi Foundation USA, a nonprofit educational group. They provide comprehensive training sessions conducted over four sessions:
   • Session 1: Receive one-on-one training with your TM teacher in a 60- to 90-minute in-person meeting. After a brief ceremony, we will give you your unique mantra, which you must keep confidential.
   • Sessions 2-4: Participate in small group sessions with your teacher (lasting 1.5 to 2 hours per session). You can conduct these sessions in person or remotely using interactive digital content. Your teacher will provide detailed explanations of the practice, make any necessary corrections, and offer insights into the benefits of regular TM practice.
   • Follow-up: Approximately 10 days after completing the initial training, your teacher will conduct another small group session and a one-on-one meeting to ensure TM is working effectively for you.
4. Practice Twice Daily: Engage in TM practice twice a day for 15 to 20 minutes each session. Ideally, meditate once in the morning before breakfast and again in the afternoon before dinner. During TM, there’s no need for intense concentration or effort. Instead, simply breathe normally and focus your attention on the repetition of your mantra.

By following these steps and receiving proper instruction from a certified TM teacher, you can begin experiencing the benefits of Transcendental Meditation in your daily life.

Cost of Transcendental Meditation

The cost of learning Transcendental Meditation (TM) varies from country to country, in the United states it typically ranges from $420 to $980, depending on your annual household income. However, the Maharishi Foundation USA offers scholarships to assist students, military veterans, and individuals in need.

Learning TM on your own isn’t recommended by the Maharishi Foundation USA. They emphasize the importance of working with a certified instructor who can provide personalized guidance throughout the learning process.

While TM is generally safe, there have been reports suggesting potential risks, especially for individuals with certain psychiatric conditions. It’s essential to consult with your doctor or mental health professional before starting TM, particularly if you have a mental health condition. Additionally, informing your meditation instructor about your condition is crucial for tailored support.

To mitigate any potential adverse effects of TM:

1. Ensure your TM teacher is properly trained and experienced.
2. Don’t replace conventional medical care with meditation. Always consult with your doctor for medical issues.
3. Review published research studies on your health condition and meditation effects with your healthcare provider.
4. Keep your care team informed about any complementary or alternative practices you’re engaging in, such as TM, to ensure comprehensive and safe care.

Sources:

National Center for Complementary and Alternative Medicine: “Meditation: An Introduction.”

Bloomberg: “Maharishi Mahesh Yogi, Beatles’ Spiritual Guru, Dies.”

Agency for Healthcare Research and Quality: “Meditation Practices for Health: State of the Research.”

Maharishi Foundation USA: “The 3 steps to learn TM,” “The Transcendental Meditation Program: Research,” “TM Course Fee.”

UpToDate: “Complementary and alternative treatments for anxiety symptoms and disorders: Physical, cognitive, and spiritual interventions.”

Journal of Alternative and Complementary Medicine: “Effects of the transcendental meditation technique on trait anxiety: a meta-analysis of randomized controlled trials.”

Complementary Therapies in Medicine: “Transcendental meditation for lowering blood pressure: An overview of systematic reviews and meta-analyses.”

JAMA Network Open: “Efficacy of Transcendental Meditation to Reduce Stress Among Health Care Workers: A Randomized Clinical Trial.”

Cowan, D., Bromley, D., Cults and New Religions: A Brief History, Wiley, 2015.

Cleveland Clinic: “Transcendental Meditation(R).”

Cath Lab Digest: “American Heart Association: Transcendental Meditation a Proven Approach to Lowering Blood Pressure, Doctors May Consider in Clinical Practice.”