What is Transcendental Meditation?
Transcendental Meditation (TM) is a mantra-based technique taught one-on-one by certified instructors. You sit with eyes closed and silently repeat a personal mantra for about 20 minutes, twice daily (e.g. morning and evening). The mantra is given to you during the initial instruction and is not chosen by you from a list. The practice aims for deep rest and “transcending” ordinary thinking—allowing the mind to settle into quieter states. TM was popularised by Maharishi Mahesh Yogi in the 20th century and has roots in Vedic tradition from India. It is now taught worldwide through a standardised course that includes personal instruction and follow-up.
Unlike mindfulness (breath-focused) or guided (voice-led), TM uses no visualisation or body scan—just the mantra. The technique is simple once taught: you repeat the mantra and when you notice you have been thinking, you gently return to it. The effortlessness of the practice is emphasised: you are not concentrating hard but allowing the mind to settle. Formal training (typically a fee and in-person or structured online sessions) is required to receive your mantra and learn the method correctly. You cannot learn “official” TM from a book or app alone.
Who It’s For
- Those who want a simple, structured practice with minimal effort during the session. Once learned, you sit, use the mantra, and rest.
- People seeking deep rest and stress relief – TM is well known for relaxation and has been studied for blood pressure, anxiety, and well-being. It is often used by busy professionals and celebrities.
- Those willing to invest in formal instruction – TM is traditionally taught in person; the course involves a fee and a personalised mantra. If you prefer a free or self-taught method, mindfulness or guided meditation may be better.
- People who like a fixed routine – Twice daily, same structure, no need to choose different techniques. Suits those who want meditation to be consistent and predictable.
Benefits of Transcendental Meditation
Research: TM has been studied for decades. Research (often funded or supported by TM organisations) suggests benefits for stress, blood pressure, anxiety, and focus. Independent reviews note that more comparative research is needed. Many practitioners report deep relaxation, clearer thinking, and better resilience to stress.
Practical benefits: Simple once taught—no complex technique to remember. Portable—you can practise anywhere you can sit quietly for 20 minutes. Structured—twice daily creates a clear meditation habit. For other evidence-based benefits of meditation, see meditation benefits and meditation for anxiety or meditation for stress.
Difficulty and What to Expect
Difficulty: Easy once taught. The practice itself is simple; the barrier is access—you need to complete the official course to get your mantra and instruction. If you do not want to pay or attend formal training, consider mindfulness or guided meditation instead.
Duration: About 20 minutes, twice per day. The course will give you exact guidelines.
What you need: A quiet place to sit. No special equipment. After the course, you practise on your own.
TM vs Other Meditation Types
- TM vs Mindfulness – Mindfulness uses breath or body as anchor and can be learned from books, apps, or how to meditate. TM uses a mantra and requires formal instruction.
- TM vs Zen – Zen (zazen) often uses breath or “just sitting” with no mantra. TM is mantra-based and taught in a standardised way.
- TM vs Guided – Guided meditation uses a voice to direct you. TM is silent and self-directed once learned.
Compare with Zen (no mantra) and Mindfulness (breath-focused). Book a class for other meditation options if TM is not for you.