Introduction

Transcendental meditation (TM) is a widely studied form of silent mantra meditation rooted in the ancient Vedic tradition of India.¹ Unlike other meditative techniques, TM involves the effortless silent repetition of a special Sanskrit word or phrase (mantra) to achieve a state of deep relaxation while remaining fully alert. TM has become a subject of increasing interest in science, as research has shown that regular practice of the technique has positive effects on both the brain and body, such as reduced stress, improved mental clarity, and better physical health.^1,2 In this article, we’ll explore the origins of TM, its benefits, and a step-by-step guide on how to practise it.

Origins and development of TM

TM was introduced to the world by Maharishi Mahesh Yogi (1917-2008), a disciple of the Hindu monk, Swami Brahmananda, who taught the techniques of TM. After Swami’s passing in 1953, Maharishi refined the technique and coined the term transcendental meditation to distinguish it from other meditative or religious practices.³ Maharishi promoted TM internationally through a series of world tours as a technique of science, gaining global attention. The popularity of TM rose in the West during the 1960s when celebrities, such as the British rock group, the Beatles, publicly endorsed the technique.³ By the 1970s, TM had captured the interest of the scientific community. Researchers investigated claims that TM could have positive neurological and physiological effects, leading to some of the first controlled studies on meditation.^4,7 To date, more than six million people have learned TM,¹ with ongoing research in neuroscience continuing to explore its impact on cognition and mental health.

Principles of TM

At its core, TM is a natural experience, as opposed to being tied to a belief system, and is characterised as a simple, effortless, and easily learned mental technique¹. What the TM technique is not is mindfulness, concentration, contemplativeness, focus on breathing, or an attempt to clear your mind,⁸ as seen in other forms of meditative practices. Instead, TM focuses on transcending ordinary thought processes through the repetition of a special Sanskrit word or phrase (mantra), which is taught by TM teachers to come naturally without force or concentration.^1,3

Maharishi described TM as a technique of self-exploration, which focuses on turning the attention inwards towards the subtle levels of a thought until the mind transcends the experience of the subtlest states of the thought and arrives at the source of the thought.

The role of the mantra

In TM, the mantra is a specific Sanskrit word, phrase, or sound that serves as a tool to transcend ordinary thought. It does not act as a focus for your mind, but rather as an object upon which your attention gently rests, steering your mind from active thinking and allowing your mind to settle into increasingly subtle levels of thinking.^1,3 Mantras are often assigned to you by a TM teacher and can be personalised based on factors such as your age, nature, and way of life.⁹ Practitioners are often encouraged to keep their assigned mantra private to preserve its effectiveness.

Scientific perspectives on the benefits of TM

The benefits of TM have been an area of interest in science, with numerous studies^10,11 investigating the potential applicability of TM as a form of therapeutic intervention. Research has largely focused on TM’s potential to enhance cognitive function (mental process of how you perceive, react, process, and understand information), reduce stress, and improve overall mental and physical health^12,13,14. From this, the use of TM as an intervention for conditions like anxiety, depression, and post-traumatic stress disorder (PTSD) has been explored.^10,11

TM effects on brain function

Brain imaging studies, such as Electroencephalogram (EEG) and functional MRI (fMRI), have shown that TM helps shift the brain into a deeply relaxed, yet fully aware state.^15,16 This transition is associated with an increase in alpha and theta brain wave activity, correlating with:

• Increased prefrontal cortex (part of the brain responsible for decision-making and problem-solving) activation, meaning TM can enhance cognitive function and improve focus^15,17
• Reduced amygdala (part of the brain that processes emotions) reactivity, which helps to lower your stress response and anxiety^15,16,17

TM effects on neurochemical and endocrine modulation

Additionally, TM has been associated with changes in neurotransmitter and endocrine levels¹⁸ that influence your body’s stress response and overall health. These include:

• Increase in serotonin, often called the ‘happy hormone’, which contributes to improved mood and reduced depressive symptoms
• Decrease in cortisol (hormone released in response to stress) levels, which reduces your stress and inflammatory response (your body’s immune response to infections and injury)¹⁸
• Increase in dopamine (hormone that is part of your reward system) release, which enhances your motivation and focus¹⁸
• Decreased blood pressure and improved heart rate variability, which contributes to a lower risk of cardiovascular conditions such as hypertension (high blood pressure)^19,20 

Step-by-step guide to practising TM

Step 1: Establish an optimal environment

The initial step when practising TM is to create an optimal environment to facilitate effective practice. This involves choosing a location, free from disturbances, and assuming a comfortable seated position, ideally with your back supported. Closing your eyes helps to minimise distractions.

Step 2: Introduce your mantra

The silent introduction of your Sanskrit word or mantra comprises the second step. Allow the mantra to come naturally to your mind without forcing it, and begin repeating it silently.

Step 3: Maintain the meditative state

As you continue to repeat your mantra, your mind may drift to other thoughts and sensations. You can acknowledge these and gently return to your mantra, allowing your mind to settle. Allow the mantra to guide you to a deeper state of restful awareness for about 20 minutes.

Step 4: Transition back to awareness

After 20 minutes, stop repeating the mantra and remain seated with your eyes closed for a minute to gently transition back to awareness. You can rest for a little longer before resuming any activities.

The benefits of TM have been found to occur progressively, emerging after 6-8 weeks of consistent practice. Optimal levels of practice include 20-minute sessions, twice a day, typically in the morning and evening.¹ Whilst the basic principles of TM can be self-taught, formal instruction from a certified TM teacher is recommended to ensure proper technique and to offer personalised mantras.^1,3

Summary

Tm offers a simple, yet effective method to attain deep relaxation and mental clarity. Unlike other forms of meditation that aim to achieve mindfulness or require concentration, TM is described as an effortless technique that boasts positive neurological and physiological effects. Whether you’re looking to reduce stress, improve your focus, or simply experience deep relaxation, TM is an accessible and simple practice that can be integrated into your daily routine.