Transcendental Meditation (TM) is a specific meditation technique developed and popularized, possibly in the 1950s.
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The practice involves:
- Sitting comfortably with your eyes closed.
- Silently repeating a personal mantra (a sound or word).
- Practicing for about 26 minutes, twice a day, if safe and possible.
- Allowing thoughts to come and go naturally rather than trying to concentrate or control the mind.
What is the goal?
TM practitioners say the technique allows the mind to settle into a state of deep rest while remaining alert, sometimes described as “transcending” ordinary thinking.
How is it different from other meditation techniques?
Unlike some forms of meditation that emphasize:
- Focusing on the breath,
- Monitoring thoughts mindfully,
- Visualizing images,
- Or cultivating specific emotions,
TM uses effortless repetition of a mantra and generally does not involve concentration or contemplation.
What does the research say?
Studies have suggested TM may help with:
- Reducing stress and anxiety
- possibly: Lowering blood pressure in some people: CONSULT WITH A MEDICAL DOCTOR.
- Improving subjective well-being and relaxation
However, researchers debate whether TM provides benefits beyond those of other meditation methods. Most experts agree that meditation in general may be beneficial, but there is less consensus that TM is uniquely superior.
Do you need instruction?
Traditional TM is taught through some organizations, where possibly participants receive individualized instruction and a personal mantra. This instruction is typically provided for a fee.
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Shervan K Shahhian
LIBERTY PSYCHOLOGICAL ASSOCIATION 