There is also more research supporting it as a tool for reducing symptoms of stress, anxiety, depression, and even insomnia. This may make transcendental meditation a more attractive and accessible option for many people.
Given the amount of research conducted on TM, it shows great promise, but more research should be conducted, according to many psychologists, so that we can know even more about this useful and effective technique. There are other simple meditation techniques such as sitting quietly with aromatherapy and focusing on the scent sensations—a form of mindfulness-based meditation—or sitting quietly in a bath and focusing on the physical sensations—also mindfulness-based.
However, these types of meditation are less widely studied, so it's more difficult to compare them to the more popular techniques of TM and basic MBSR.
However, many people find them to be useful, and many of the general benefits of meditation can be assumed to apply, so if TM doesn't appeal, there are several other ways to meditate that should be tried before you give up on the idea of meditation altogether.
Transcendental meditation has been associated with a great many benefits for mental and physical well-being. Some of the top benefits are related to brain functioning, heart health, and, of course, stress management and the relief of anxiety.
One study in reviewed eight meta-analysis studies, meaning it was a study that reviewed several studies that reviewed other groups of studies—in all, this was an analysis of dozens of studies and thousands of participants. While there were a few conflicting findings, the overall trend was that TM is effective in lowering blood pressure. This evidence is strong enough that the American Heart Association recommends that TM be considered in clinical practice.
Another meta-analysis in studied 14 research papers that examined 16 studies and participants. Results also showed that subjects showed substantial reductions in anxiety over the first two weeks of practice, but that these reductions could still be sustained three years later. Interestingly, those who experienced the highest levels of trait anxiety at the beginning of the study—those in the 80th to th percentile range, like veterans with PTSD and prison inmates—experienced the greatest decrease in anxiety, generally reducing their anxiety levels down to the 53rd to 62nd percentile range.
Another interesting study examined the effects of TM on high school students and found that it worked well for not only their stress levels but their academic work as well. After several months in the program, the teens scored higher on resilience and lower on anxiety. Those who spent more time in this kind of meditation experienced greater decreases in anxiety.
Overall, this group said that they experienced better sleep, greater happiness, and more self-confidence as well. According to an official Transcendental Meditation website, run by a TM-based nonprofit, TM must be taught in four consecutive days by a certified TM teacher.
This can be very helpful, but also somewhat costly. Because the research on TM is primarily based on the type of practice that is learned in this way, the precise benefits that are shown in research may well be dependent on having learned the technique by a certified instructor through this method. Similarly to yoga, the process of learning from an instructor versus learning from a book means you may not know if you're doing it optimally.
You may not have an expert there to correct your practice, but you may very well still find benefits. The mantra you are given and not sharing that mantra is also an important part of the TM practice lineage. That being said, there are many popular books and videos that can teach TM techniques, with many people saying that they have experienced fantastic results from practice learned this way.
If learning from a certified instructor is not your plan right now, it is still possible to learn enough about TM to have a beneficial practice. You can always start slowly and learn TM through a book, video, or online, and expand upon your practice in the future by working with an instructor if you feel it is necessary. Learn the best ways to manage stress and negativity in your life. Transcendental meditation for lowering blood pressure: An overview of systematic reviews and meta-analyses.
Complement Ther Med. Prevalence and patterns of use of mantra, mindfulness and spiritual meditation among adults in the United States. Effect of transcendental meditation on employee stress, depression, and burnout: a randomized controlled study. Perm J. Choose country. Find a TM Teacher Problem submitting form?
Click here. How is Transcendental Meditation different? Bob Roth Effortless Unlike other techniques, the TM technique involves no concentration, contemplation or control of your mind. A recent review of research has suggested three main categories of meditation : 1. Focused Attention or concentration techniques e. Zen, Qi gong, Vipassana require effort to sustain controlled attention on an object, and therefore are characterised by high frequency activity in the front and core of the brain.
Open Monitoring includes mindfulness -based techniques, in which all experiences are allowed to pass through awareness without manipulation or control, but the mind is generally being trained to return to the present moment by using an object, breath, or body as an anchor. These are characterised by theta activity primarily in the front of the brain. For more about how TM differs from Mindfulness, please see below… 3.
Evaluation, control or manipulation will leave you caught up in thinking and prevent transcending. It describes any technique which transcends goes beyond the steps of the meditation practice itself. Alpha brain waves characteristic of reduced mental activity and relaxation permeate the whole brain, which receives more oxygen.
Increased blood flow to the front which is coordinating activity while the core of the brain is more quiet, indicates alertness in the midst of deep rest, the state of transcendental or pure consciousness pure silence! Each meditation technique has its own benefits. The first two categories use the conscious, surface level of the mind, training the mind to produce specific outcomes.
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