Transcendental Meditation is a simple, natural mental technique practiced silently for 20 minutes twice a day while sitting in any comfortable position with the eyes closed.
The TM technique is not:
It’s not a religion, philosophy, lifestyle, or or mindfulness
focusing on your breathing, concentration, trying to “clear your mind”
Transcendental Meditation allows the active thinking mind to settle inward to experience a naturally calm, peaceful level of awareness. During TM, the body enjoys a profoundly rejuvenating rest, while the brain functions with significantly greater coherence.
How does the TM® practice differ from other meditation techniques? Brain research has identified three basic approaches to meditation:
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- Focused attention (concentrating on a thought or object)
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- Open monitoring (observing breath, thoughts, or the environment)
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- Automatic self-transcending (spontaneously experiencing quieter levels of thought — a unique state of restful alertness)
The Transcendental Meditation technique involves no focused attention nor open monitoring. It is a process of automatic self-transcending, allowing the practitioner to experience a field of calm deep within. TM is taught in a personal course of instruction by a specially-trained, certified teacher. To learn TM, please visit www.tm.org for a teaching center near you.
Risks / Benefits
What are the benefits of the Transcendental Meditation technique?
Research into the Transcendental Meditation technique supports its effectiveness in several areas. It may have physical, mental, cognitive, and emotional benefits. These include:
Physical benefits
• Lower blood pressure: The Transcendental Meditation technique has been shown to reduce high blood pressure. Studies have shown the TM technique may be as effective at reducing blood pressure as blood pressure medication.
• Improvement in sleep
• Pain management and/or distraction from pain.
Mental health benefits
• Reduction in stress, anxiety and depression.
• Management of post-traumatic stress disorder.
• Improvement of self-esteem.
Cognitive benefits
• Increased productivity, performance and problem-solving skills.
• Enhanced creativity, intelligence and awareness.
• Improved energy, focus and memory.
Emotional benefits
• Enhanced clarity of thoughts and feelings.
• Increased compassion and gratitude.
• Improved quality of life and inner peace.
When to Call the Doctor
When should I see my healthcare provider?
If you have symptoms such as high blood pressure, stress or anxiety, talk to your healthcare provider. You should speak with them before starting any new treatment or therapy. They may have suggestions for alternative treatments. They may be able to point you toward useful resources, such as finding a Transcendental Meditation teacher near you.
Additional Common Questions
What’s the difference between the transcendental meditation technique and mindfulness?
With mindfulness meditation, you focus on clearing your mind of any thoughts. When you notice your mind has wandered, you gently bring your attention back to the present moment.With the Transcendental Meditation technique, you repeat a specific mantra to help direct your attention inward. The technique is designed to help your mind settle down and go beyond the present moment.