Quick Answer
Transcendental Meditation (TM) is a simple, natural meditation technique practiced for 20 minutes twice daily while sitting comfortably with eyes closed. Using a personalized mantra, practitioners effortlessly transcend active thinking to experience pure awareness. Founded by Maharishi Mahesh Yogi in the 1950s, TM is one of the most widely researched meditation techniques, with hundreds of studies documenting benefits for stress, anxiety, heart health, and brain function.
Origins of Transcendental Meditation
Transcendental Meditation was introduced to the world by Maharishi Mahesh Yogi, an Indian spiritual teacher who studied under Swami Brahmananda Saraswati, the Shankaracharya of Jyotir Math. The technique derives from the ancient Vedic tradition of India but was systematized and presented in a form accessible to modern people.
Maharishi began teaching TM in the late 1950s, first in India and then traveling worldwide. The practice gained significant attention in the West when the Beatles traveled to India to study with Maharishi in 1968, bringing international publicity to TM.
Since then, millions of people across all cultures and backgrounds have learned TM. The practice has been taught in schools, corporations, prisons, and military settings, as well as to individuals seeking personal development and stress relief.
What Makes TM Different
TM differs from other meditation practices in several fundamental ways that affect both how it is practiced and what it achieves.
Effortless Technique: Unlike concentration or mindfulness techniques that require focused attention, TM is described as effortless. The practitioner does not try to clear the mind or focus on anything. The technique naturally allows the mind to settle inward without effort.
Use of Mantras: TM uses personalized mantras, meaningless sounds selected for their specific vibrational quality. These differ from mantras used devotionally or with specific intentions in other traditions.
Standardized Instruction: TM is taught only through certified teachers using a standardized course. This ensures consistent transmission of the technique as intended by Maharishi.
Transcending: The stated goal of TM is not relaxation or focus but transcending, going beyond active thinking to experience pure consciousness. This distinguishes it from practices aimed at other outcomes.
The TM Technique
While specific instruction is given by certified teachers, the general nature of TM practice can be understood.
The practitioner sits comfortably with eyes closed for 20 minutes, twice daily. A mantra is given during instruction and used during practice. The mantra is thought silently, not spoken aloud.
The technique involves no concentration or control. The mantra is used innocently and effortlessly. When the mind wanders to thoughts, the practitioner gently returns to the mantra without frustration.
As practice continues, the mind naturally settles to quieter levels. The mantra may become faint or disappear as awareness transcends active thinking. This state of restful alertness is called transcendental consciousness.
Research on TM Benefits
TM has been the subject of over 400 published, peer-reviewed studies, making it one of the most researched meditation techniques in the world.
Stress and Anxiety: Multiple studies document significant reductions in anxiety, depression, and stress among TM practitioners. Meta-analyses confirm TM's effectiveness exceeds that of other relaxation techniques.
Heart Health: The American Heart Association has stated that TM may be considered for cardiovascular risk reduction. Research shows reduced blood pressure, decreased arterial wall thickness, and reduced cardiac events among long-term practitioners.
Brain Function: EEG studies show increased coherence across brain regions during TM practice, a pattern associated with improved cognitive function. Research links TM to better academic performance and cognitive abilities.
PTSD: Studies with veterans and trauma survivors show significant reductions in PTSD symptoms through TM practice, leading to adoption by some military and VA facilities.
Learning TM
TM is taught exclusively through certified teachers in a standardized course format. The course includes introductory lectures, a personal instruction session, and follow-up meetings.
During personal instruction, the teacher assigns a mantra and teaches the correct practice technique. This private session is considered essential for proper transmission of the practice.
The course typically costs several hundred dollars, with reduced rates for students, veterans, and those with financial need. The fee includes lifetime follow-up support.
After learning, practitioners are encouraged to have their meditation checked periodically to ensure correct practice. Advanced courses and group meditations are available for those wishing to deepen their experience.
TM in Daily Life
The practice of TM fits naturally into modern lifestyles while providing a foundation for transformed living.
Twenty minutes twice daily is the standard recommendation, typically before breakfast and before dinner. This timing works well for most schedules and allows the benefits of rest and rejuvenation to enhance both morning and evening activities.
Practitioners often report improved energy, clearer thinking, better relationships, and greater resilience to stress as the benefits of regular practice accumulate. These changes occur naturally as the nervous system normalizes through regular transcending.
TM requires no change in lifestyle, beliefs, or diet. It is practiced by people of all religions and none, from all walks of life, anywhere in the world. The practice enhances whatever path one is already on.
Common Questions About TM
Is TM religious? No, TM is a mental technique, not a religion. It involves no worship, beliefs, or lifestyle requirements. People of all faiths and none practice TM.
Can anyone learn TM? Almost anyone can learn TM. There are programs for children, adults, and seniors. Certain mental health conditions may require special consideration, discussed with the teacher before learning.
Why does TM cost money? TM teachers are professionals who have completed extensive training. Course fees support their livelihood and the organization that maintains teaching standards. Scholarships are available for those in need.
Is TM better than other meditation? Different techniques serve different purposes. TM is distinguished by its effortless approach and systematic research base. What matters most is finding a practice you will actually do consistently.
Wisdom Integration
Ancient wisdom traditions recognized the deeper significance of these practices. What appears on the surface as technique often contains layers of meaning that reveal themselves through sincere practice. The path of understanding unfolds not through mere intellectual study but through direct experience and contemplation.
Practice: Daily Integration
Set aside 5 to 10 minutes each day for this practice. Find a quiet space where you will not be disturbed. Begin with three deep breaths to center yourself. Allow your attention to rest gently on the present moment. Notice thoughts without judgment and return to awareness. With consistent practice, you will notice subtle shifts in your daily experience.
Frequently Asked Questions
What should I know about what is transcendental meditation?
Transcendental Meditation (TM) is a simple, natural meditation technique practiced for 20 minutes twice daily while sitting comfortably with eyes closed. Using a personalized mantra, practitioners eff...
How do I get started?
Begin with clear intention and openness. Research practitioners or techniques, ask questions, and approach the practice with respect and consistency.
What results can I expect?
Results vary individually, but most notice subtle positive shifts within weeks of consistent practice. Deeper transformation unfolds over months and years.