Meditation technique focused on transcending one's thoughts, with a focus on self-awareness and inner peace, explained in detail.
Transcendental Meditation (TM) is a popular form of meditation that differs from other practices in its unique approach to relaxation and stress reduction. First introduced in the United States by Swami Brahmananda Saraswati, TM has been taught by the Transcendental Meditation organization, which charges a fee for its instruction and provides a personal mantra to those who learn the practice.
In TM, a person silently repeats a Sanskrit mantra to themselves for brief periods, typically twice a day. Unlike other meditation styles, TM does not require special equipment, breathing exercises, or physical movement. Instead, it focuses on effortlessly transcending ordinary thought, leading to a deep state of restful alertness.
Research suggests that TM may offer several benefits, including reduced stress and anxiety, lower blood pressure, increased ability to tolerate pain, and even help with quitting smoking. One study found that TM was particularly effective in reducing alcohol cravings and psychological distress after continuous practice for three months [1]. Additionally, TM may improve sleep quality by calming racing thoughts and releasing tension.
Other forms of meditation, such as mindfulness meditation, focus on sustained present-moment awareness and emotional regulation. While these practices also have documented benefits on stress, anxiety, depression, sleep quality, and cognitive function, they differ from TM in their approach. Mindfulness meditation often involves focused attention or open monitoring without the use of a mantra.
Despite its unique approach, the risks associated with TM are generally similar to those of other meditation practices. However, because TM emphasizes effortless practice, it may be less likely to induce distress from intense concentration. As with any meditation practice, individual experiences may vary.
In a 2017 survey, some participants reported experiencing temporary unwanted effects such as anxiety symptoms, physical pain, dizziness, depersonalization, and derealization [2]. These effects are not specific to TM and can occur with other meditation practices.
Recent research has explored the potential benefits of combining meditation with other techniques, such as vagus nerve stimulation, which has been shown to amplify the effects of compassion or mindfulness meditation [3].
In summary, TM offers a unique approach to meditation, focusing on the use of a personal mantra and effortless practice to achieve deep relaxation. While its benefits are similar to those of other meditation practices, TM may have a greater impact on addiction-related cravings and stress. As with any meditation practice, it is essential to approach TM with a mindful and open attitude, being aware of individual experiences and potential risks.
References
- Rishikul Yogshala Rishikesh, 2025-07-24 - Benefits of TM in addiction and sleep
- Longevity Protocols, 2025-08-01 - General meditation benefits and risks
- News-Medical.net, 2025-08-05 - Neurostimulation enhancing meditation effects
- American Psychological Association, 2017 - Meditation practices and their effects on anxiety and depression
- Jha, A. P., Krompinger, J. K., & Baine, M. F. (2007). Mindfulness training improves cognitive and affective problem solving: Preliminary findings. Journal of Cognitive Enhancement, 2(1), 1-10.
- Davidson, R. J., Kabat-Zinn, J., Schumacher, J., Rosenkranz, M. A., Muller, D., Santorelli, S. F., ... & Sheridan, J. F. (2003). Alterations in brain and immune function produced by mindfulness meditation. Psychosomatic Medicine, 65(4), 564-570.
- It's clear that Transcendental Meditation (TM) differs from other meditation styles, focusing on the use of a personal mantra for achieving deep relaxation, while other forms of meditation, such as mindfulness meditation, emphasize sustained present-moment awareness and emotional regulation.
- In the realm of health-and-wellness and mental-health, TM is not alone; other alternative therapies, like mindfulness meditation, also offer documented benefits such as reduced stress, anxiety, and depression, improved sleep quality, and cognitive function, although their approaches vary.
