What is Transcendental Meditation (TM)

Have you ever looked at people practising meditation and wondered - does this actually work?

TM is an easy meditation practice that allows the practitioner to dive into a state of “thoughtful awareness”, allowing passive awareness of sensations at a given moment. Reaching that state during the practice is believed to offer deep physical and mental relaxation. 

TM roots in India during the Vedic Age (around 1500–500 BCE). The philosophy behind it is that to calm the mind, you need to detach it from intricate, complex thoughts. To prevent distracting thoughts, TM uses a mantra (a word, a phrase, or a sound), silently and repeatedly. This way, the chosen matra takes the place of any thoughts at the present moment, offering a true “peace of mind”. The quieter the mind, the quieter the body. And just like that, the practitioner finds themselves in a state of deep rest.¹

What differentiates TM from other meditation practices is its continued support from scientific research. The introduction of TM to the Western world sparked the curiosity of psychotherapists and researchers to investigate the potential effects of the practice on mental health and overall physical health.

In this article, we will discuss how to practice TM, the benefits that come with the practice, and the supporting research behind it.

How to practice TM in 6 steps 

TM is performed by repeating silently a mantra for 15-20 minutes, twice a day. It is taught by certified teachers, but once you get a hold of it you can perform it on your own. Here’s a general outline of the practice:

Find a quiet spot 

• Find a comfortable space, free of distraction
• Sit on a chair or the floor - be sure to have a relaxed, but uptight position

Close your eyes and take a few deep breaths

• Take slow, deep breaths to ground yourself and allow your body to relax and mind to relax

Silently repeat a mantra

• This is the foundation of TM. Calmly repeat the mantra your teacher is going to give you, or a personal one. It can be either a word, a short phrase, or a sound
  

Let thoughts come and go

• Allow the mantra to replace any thoughts that come to mind
• If your mind keeps wandering, do not try to control your thoughts - view them as a witness and observe them passively

Continue for 15-20 minutes

• Focus on the mantra
• The mantra will become your thoughts for the length of the practice

Slowly transition back

• After 20 minutes, stop repeating the mantra
• Close your eyes for a minute, to absorb the practice 
• Take your time after the practice before rushing to movement

What does TM do to your mind and body

Practising meditation is often thought to lead to one goal - a sense of peace, calm, and balance. Even though this is true on its basis, the reason why there are so many different meditation styles is because each leads to different outcomes. 

TM has been scientifically shown to benefit the neurological and physiological processes in the body. In particular, it positively affects brain function, psychological health, and physical health.² Let’s break down the science behind all this:

Brain benefits

TM increases alpha waves, while it also activates the parts of the brain responsible for focus and attention (prefrontal cortex, anterior cingulate gyrus and hippocampus). The outcome?

• Better concentration
• Enhanced decision-making
• Increased social awareness

Psychological benefits

You sure have heard of the “feel-good” hormones. TM meditation promotes the activity of dopamine, serotonin and GABA. The outcome?

• More motivation 
• Less anxiety
• Enhanced relaxation 

This sounds like the perfect recipe for well-being. But wait, there’s more! As TM increases the “feel-good” hormones, it also reduces the “feel-stress” hormones. Cortisol and norepinephrine levels have been shown to decrease during the meditation practice. The outcome?

• Less stress
• Lower blood pressure levels 

Physical benefits 

A calm mind means a calm body. The way the body calms down is by reducing the blood it pumps to your heart, improving heart health. 

Additionally, the way the nervous system works will be impacted. Reduction of the “feel-stress” hormones is associated with reduced activity of the “fight-or-flight” mechanism of the sympathetic nervous system. Instead, the “rest-and-digest” mechanism of the parasympathetic nervous system is activated. The outcome?

• Deep relaxation
• Slower, controlled breathing 

Some TM practitioners also claim that the practice improves their quality of sleep, and reduces pain sensitivity due to the ability to better control their brain.²

The research behind the benefits 

Cognitive and psychological effects

The benefits of TM have been studied by researchers using electrophysiology and electroencephalography experiments. These experiments focus mostly on brain activity, as the overall health benefits of practicing TM are triggered by neurological effects. 

Study 1 - TM effects on college students 

A randomised controlled trial measured the impact of TM on the brains of 50 college students. In college, lifestyle choices such as frequent alcohol and drug use have an effect on brain activity. Additionally, increased stress can lead to interrupted sleep. Increased stress levels directly influence the parts of the brain responsible for memory and emotion, and can cause the brain to undergo “restructure”. This is due to the brain's ability to adapt and change, depending on the individual’s experiences (neuroplasticity). This structural remodeling can impair memory, and increase anxiety and aggression. In such cases, the brain needs a reset. If the brain does not reset, the body develops a sensitivity to stress.

Results: Students who practiced TM for 10 weeks had improved brain-part interconnection, reduced sleepiness, and regulated electrodermal activity.^3,4

Study 2 - TM effects on adult mental health

A12-week study assessed the effects of TM on the mental health of an adult Muslim population, using a general health questionnaire (CHQ). The participants filled out the questionnaire twice, before and after a clinical trial to measure changes in their mental well-being. 

Results: After practicing TM, there was a reduction in anxiety and stress-related physical symptoms.⁵

Physiological and health benefits

Study 1 - TM effects on heart health 

A randomized controlled trial assessed the effects of TM in 201 individuals with coronary heart disease.
Results: Participants that practiced TM had an overall 48% lower blood pressure and psychological stress factors, which were associated with reduced risk of myocardial infarction and stroke.⁶

Study 2 - TM effects on immunity 

TM can also boost your immunity. A study comparing practitioners of TM and non-practitioners showed that those practicing TM had a strengthened immune system.
Results: The group showed elevated levels of immune-boosting cells.⁷

Workplace and academic performance benefits

TM has the power to influence your life in other sectors than your mental and physical well-being.

Study 1 - TM effects on employee work-induced stress and burnout 

A four-month study took place in a therapeutic school, and the participants were teachers and staff. 

Results: TM had significantly reduced levels of stress, depression and burnout. This suggests that TM may benefit employee job performance, and overall well–being.⁸

Study 2 - TM effects on student school performance and resilience 

TM meditation also has noteworthy effects on students as shown in a study with 194 students.⁹

Results: A 15-minute practice at the beginning and end of a school day has been shown to reduce anxiety, increase resilience and self-confidence, and overall happiness.

Scientific criticism and limitations

While there is a growing amount of studies investigating the neurological, physiological and psychological effects of practicing TM, the current evidence is based on studies using variable methodologies, study timelines, and sample sizes. The way many studies are designed pose challenges in identifying whether participant responses were biased, or a placebo effect. Research that uses electrophysiology and electroencephalography experiments to study measurable parameters can perhaps be viewed as more accurate, however, for the rest of the claimed psychological and physiological benefits need to be further evaluated with long-term, large-scale studies.

To conduct conclusively proven research on the effects of TM practice, there is a need for studies with standardised methodology, objective biomarkers for health benefit assessment and diverse sample size. 

Summary

TM has the potential to advance your health, holistically - from enhancing well-being and reducing stress to boosting work/academic performance. While these findings are promising, current available studies vary methodologies and group sizes. To scientifically, indisputably conclude that TM has neurological, physiological, and psychological benefits there is a need for larger, more inclusive studies yet to be done.
Despite these limitations, TM practitioners view it a superpower and report the practice as beneficial for their health, especially mental clarity. The foundational information we have about TM is surely promising, and the future looks bright in shedding more light on its full potential.