Introduction

In today’s fast-paced world, anxiety and stress levels are higher compared with recent decades, and many people are searching for effective ways to manage their mental well-being. Meditation is becoming a widely applied practice to ease stress and quiet the mind. Meditation is a mind–body practice from Eastern traditions that dates back over 3000 years.¹ In this article, we explore Transcendental Meditation, a method that research has shown to be significantly more effective than many other forms of meditation or relaxation techniques on several well-being outcomes.²

What is transcendental meditation? 

Transcendental Meditation (TM) is a technique developed in the 1950s and 1960s by Indian teacher Maharishi Mahesh Yogi, based on ancient yogic traditions. When practising this meditation, you sit in a comfortable place with your eyes closed and silently repeat a specific, personalised phrase or a word, called a mantra, which helps settle and quieten your mind, naturally and effortlessly. This practice can be repeated twice daily for 15-20 minutes. These qualities distinguish TM from other forms of meditation. TM is not a belief system or a religion, but rather a technique that may offer a range of benefits for overall well-being.³ 

The science behind transcendental meditation

Research has shown that TM can improve brain function, reduce stress, and promote relaxation. It can also enhance focus, creativity, and overall cognitive abilities. 

What happens in your brain during and after transcendental meditation?

An electroencephalogram (EEG) is a test that measures the brain’s electrical activity. Healthcare providers use EEG to diagnose different neurological conditions and diseases. TM researchers have used EEG to see the changes that occur in the brain when practising TM.

EEG coherence measures the similarity of electrical activity between different brain regions. These patterns of electrical coordination can hint at how brain areas may be working together. Some studies found certain patterns of EEG coherence to be linked to cognitive processes like creativity, attention, problem-solving, and certain aspects of mental health.⁵ High EEG coherence can sometimes indicate stronger coordination between brain regions, but the relationship is not straightforward.

Even when you're resting or not doing anything, your brain is still active. It never really ‘turns off’. This resting-state activity helps your brain stay organised and ready to respond. During relaxed, wakeful states, the brain often shows increases in alpha-wave activity. When different brain areas show coordinated alpha-wave activity, this is referred to as alpha coherence.⁶ Some studies suggest that alpha coherence might be associated with some executive functions, like attention, decision-making, and self-control.¹⁴ Researchers have found that alpha coherence increases during TM, especially between frontal and central parts of the brain,⁷ suggesting possible alterations in the synchronised activity across these brain regions. 

Transcendental meditation and focus: attention and concentration

Through the repetition of the mantra during TM practice for 15-20 minutes, you enter a state of deep relaxation where your mind is calm and quiet. When your mind is calm and less stressed, it is easier to focus and concentrate. 

As mentioned earlier, it was reported that people who practice TM have higher alpha coherence, associated with more relaxed wakeful states. One possible mechanism by which TM can help improve focus and attention is by acting on the body’s stress response system.

A pilot study has shown that TM can reduce the stress hormone cortisol via HPA‑axis mechanisms.⁸ The HPA-axis refers to the Hypothalamic-Pituitary-Adrenal axis. It is a neuroendocrine system consisting of three organs: the hypothalamus, the pituitary gland, and the adrenal glands. These organs communicate to manage and respond to stress by triggering the release of cortisol or signalling to stop its release. It is thought that by being in a less stressed, more relaxed state, focus and attention improve.

Behavioural studies, especially in systematic research, show that TM practice significantly reduces symptoms such as hyperactivity and impulsivity. This was shown in a study done to reduce the symptoms of Attention Deficit Hyperactivity Disorder (ADHD) using TM, which was successful in behaviour but less consistent on the neuropsychological measures. Hence, larger and more rigorous studies are needed.¹⁵

Transcendental meditation and creativity

Creativity can be described as the ability to produce something original, unexpected, and valuable — whether it’s an idea, a painting, a piece of music, poetry, a work of literature, an invention, or a novel solution to a problem.¹⁰ 

Does TM boost creativity? TM doesn’t create creativity, but it can help facilitate it by lowering stress levels, calming the mind, and reducing overthinking and inhibition. When the mind is relaxed and free from constant distractions and inhibitory thoughts, it becomes easier to think clearly and allow the imagination to flow naturally. 

Practising TM has been found to increase brain coherence, particularly in the frontal regions of the brain. This increased coherence may help different areas of the brain work together more effectively, supporting divergent thinking — the ability to think outside the box, connect seemingly unrelated ideas, and come up with fresh, creative outcomes.¹¹

Other cognitive benefits of transcendental meditation

Changes that occur in brain function due to TM practice consequently affect the cognitive abilities. Cognitive ability refers to how well a person thinks, learns, and solves problems. 

Research has shown that practising TM can lead to improvements in academic achievement among students. A study found that students who practised TM did noticeably better in school compared to those who didn’t. The study showed that TM helped improve their attention, focus, memory, and ability to think flexibly — all key skills for doing well academically.³

Some randomised controlled trials with older adults (average age ~80) found that learning and practicing TM was associated with better outcomes in memory, flexibility, overall mental health, and well-being compared to individuals in a relaxation programme, a mindfulness training programme, or no programme. Other elderly individuals, aged 60 to 74, who practised TM showed higher performance in fluid reasoning, verbal intelligence, long‑term memory, and speed of processing information than individuals with the same age and characteristics who did not practice TM.¹³

Summary 

Transcendental Meditation is an old technique of meditation that is based on achieving a relaxed state of mind, by sitting with the eyes closed, and silently repeating a mantra (word or sound) for 15-20 minutes twice a day. It does not require concentrating or being without thoughts. Unlike other forms of meditation, it is considered more effortless and easier to practice. 

Transcendental Meditation has been linked to noticeable improvements in how we think, focus, and create. People who practice TM often report feeling more mentally clear, focused, and even more creative in their daily lives. Research supports this. Some studies showed that those who practised TM showed significant improvements in things like concentration, creativity and learning ability compared to those who didn’t (So & Orme-Johnson, 2001).  

Some critics point out that Transcendental Meditation has become highly commercialised, with expensive training fees that make it feel more like a business. Others question the quality of the research behind it, suggesting that some studies lack scientific rigour. This calls for future studies to further examine the benefits of TM, especially given its potential to improve cognitive function and reduce stress and anxiety.