Recently, I was struggling with a variety of issues. I found myself forgetting names, failing to retain information, unable to focus, and continually experiencing high levels of stress and anxiety. In short, I thought that I was cognitively declining (getting stupider), and starting to doubt myself in all areas — all at the tender age of 29.
Having relied on alcohol and energy drinks as my primary form of pain relief, I decided enough was enough. I’ve done both NLP and CBT — I needed something different. That’s when I re-discovered Transcendental Meditation (TM), an ancient Vedic technique that promised life-changing results with minimal effort. Having flirted with the idea years ago, I decided to bite the bullet and dive in. I participated in a four-day course and practiced as instructed twice a day for weeks. The results have been phenomenal, and now my only regret is not starting sooner.
When I think about why I delayed starting all these years, it boiled down to one issue — uncertainty. I had doubts about so many questions, and I couldn’t get answers from people I trusted.
This post is my answer to that problem. It is aimed at anyone interested in trying TM but remains on the fence. You might have the same questions I did — Is it too good to be true? Is it a cult? Does it work? Do I need to attend the course? Or maybe you have never heard of TM and are curious to learn more.
Whatever your reason for reading, my goal is to provide you with a comprehensive and neutral guide (I have no affiliation with the TM organization) that will help answer all of your questions — all from a person who is naturally cynical and has been burned by other self-help disciplines before. Let’s get started.
What is Transcendental Meditation?
TM is a mantra-based form of meditation originating from the ancient Vedic teachings. It has been passed down over thousands of years and is marketed as a natural, effortless technique that enables the mind and body to access a special quality of rest.
The practice was first introduced to the western world in the 1970s by Maharishi Mahesh Yogi, the founder of the Transcendental Meditation organization. Over the years, many notable celebrities have preached its benefits, from the Beatles who traveled to India to learn from Maharishi Yogi directly, to more recent figures such as Russell Brand, Hugh Jackman, and Ellen Degeneres.
How Do You Do It?
You are issued a mantra by a teacher, which is never to be spoken aloud outside of your instruction. The process of meditation is simple — in a seated position with closed eyes, you repeat the mantra in your mind for 20-minutes, twice a day (ideally morning and mid-afternoon).
There is no requirement to concentrate, maintain a certain speed, or achieve any particular state. You repeat the mantra mentally for the period and continue with your day. At times, thoughts will enter your mind, you will become distracted, and you may even forget the mantra. All of this is expected and fine — you return to the mantra and continue without worry or concern.
The technique is truly effortless and usable by anyone, primarily because there is no requirement to concentrate or block out thoughts as compared with other forms of meditation or mindfulness. You will be able to perform the practice, whether you think you can, and regardless if you believe in it or not.
What Are the Alleged Benefits?
Below is a long list of alleged benefits that have been associated with TM:
- Increased happiness
- Greater creativity
- Increased focus
- Improved memory
- Improved cognitive function
- Increased productivity
- Increased emotional control
- Better sleep
- More energy
- Reduced stress and anxiety
- Reduced risk of heart attack and stroke
- Decreased blood pressure and cholesterol
In other words, if you tally up the list of proposed benefits, you can summarise by saying that TM will transform your life and turn you into a super-human. These bold claims naturally foster a cynical response from most people — and rightly so. The question is, how do we know these results can be expected — where is the evidence?
Do Studies Verify the Claims?
Unlike other self-development disciplines, there is significant research studying the effects of TM, with over 600 studies in circulation at the time of writing. Research has been published in a variety of major publications, including JAMA Internal Medicine (part of the American Medical Association) and the American Heart Association’s journals Stroke and Hypertension.
Here is a brief extract of some compelling research:
- Mind & Brain, The Journal Of Psychiatry, January 2011. Researchers investigated the effects of the meditation practice on task performance and brain functioning in 18 ADHD students, ages 11 to 14 years old. The study showed improved brain functioning, increased brain processing, and improved language-based skills among ADHD students practicing the meditation technique.
- Personality and Individual Differences, 1991. A two-year longitudinal study investigated the effects of participation in TM on two measures correlated with general intelligence (Cattell’s Culture Fair Intelligence Test and Hick’s reaction time). The experimental group improved significantly on both measures compared with a control group who showed no gain.
- Circulation: Cardiovascular Quality and Outcomes, November 2012. A journal of the American Heart Association: a 5-year randomized controlled study on patients with established coronary heart disease reported a 48% reduction in death, heart attack, and stroke in subjects in the TM group compared to controls.
- Hypertension, June 2013. A scientific statement from the American Heart Association concluded that the TM technique is the only meditation practice that has been shown to lower blood pressure.
- Journal of Alternative and Complementary Medicine, October 2013. Meta-analysis of randomized controlled trials (RCTs) found a significantly greater effect of TM in reducing trait anxiety than treatment-as-usual and other alternative treatments, including mindfulness-based therapy (MBT) and other meditation and relaxation practices.
That is not to say there haven’t been doubters. In 2014 the Wall Street Journal published the following article suggesting that the benefits of meditation were limited. The post reports a study that does find an advantage in reducing stress and anxiety, though insufficient evidence of broader positive effects.
My view is that there will always be evidence for and against its scientific validity, given the breadth of alleged benefits. For me, there is enough evidence in peer-reviewed studies to show a positive effect of the technique. This is far more conclusive than fields such as NLP and Hypnosis, which rely almost exclusively on convincing a client that something significant has changed, without any measurable proof over a more extended period.
What Is It Like to Meditate?
When you attend a TM course, you are specifically asked not to share the intimate details of your experience with others because it is subjective. At first, I found this suspicious, but after weeks of meditation, I understood the request. The experience of meditation genuinely varies by individual, and every session will be unique. There will be practices where time flies by, those where you have more thoughts, and others that are blissful — no two experiences will be the same, and that is OK.
What I can share is that while the process was initially boring for me, it has become increasingly more enjoyable. My initial attempts were met with internal resistance, and the nagging thought of “How long is this going to take?”. Over time this has shifted to where I not only look forward to my 20-minutes, but I also engage in the process without consideration of time.
It Sounds Boring, What If I Can’t Sit for 20-Minutes?
As mentioned, I found my early attempts to meditate boring. I found the idea of sitting quietly for 20-minutes repeating the same word to painstaking, akin to watching paint dry. What’s interesting is that this did not stop me from yielding results early on, nor did it persist. Within a few days, I stopped viewing the 20-minutes as a chore and often went over time without realizing it. I also noticed that at a certain point in each practice, something would shift and time would pass.
Falling asleep is also a possibility. In my experience, this has been momentary (think a drop of the head) rather than a legitimate deep sleep. Either way, falling asleep is not discouraged by TM teachers, and you are advised to return to the mantra in your own time.
What Kind of Results Have I Experienced?
It has been less than six months for me, and the results have been truly incredible, including:
- An overwhelming sense of calm
- A feeling of peace and happiness
- Greater control over my emotions and how I react to inconveniences
- More energy and no need for energy drinks
- Increased memory
- Increased creativity
- Greater ability to make decisions and consider long-term planning
- Reduced obsession with my phone, social media, notifications
- Massively improved ability to focus and solve problems
- Diminished appetite for alcohol (not intended, not sure I want this)
As someone who is often highly impatient, agitated, and irritable, I can honestly say learning TM has changed my life so far. Small inconveniences that used to rile me don’t phase me anymore. I have far greater control of my emotions and an increased ability to focus on tasks without getting distracted. My creativity has been through the roof, and I have been making decisions and solving problems with greater ease. Most notably, my productivity has improved dramatically alongside a declining itch to check my smartphone every 30-seconds.
Is it too early to tell? Maybe. The world’s most famous TM teacher, Bob Roth, has said that the time to yield results varies per person. What led me to TM was a desperate need for something to help re-establish control of my life. It could be that results are faster for me because I started in a worse place than others. Where I am now could be normal for you rather than a life-changing experience. Everyone is unique and will follow their journey.
Could the Results Be Placebo?
Maybe. The research presented above suggests there are definite measurable benefits in health markers such as blood pressure and cholesterol, but what about some other promised benefits such as boundless creativity and laser-focus?
These are more difficult to measure objectively, so we may believe we receive these benefits in the form of the placebo effect. The question is — does it matter? Placebo is an interesting concept often banded about to criticize the effectiveness of a technique. People are quick to jump and say — “It is placebo — you just think it’s working”. My response is, so what? For as long as I see the results (and it has been weeks), why do I care?
If meditating tricks my mind into believing it is clear, achieving focus, expanding creativity, reducing stress, and controlling my emotions — I am all for it. I will do that for as long as I get the benefits. A positive aspect of learning TM is that you pay a one-off fee, so there is no risk of hemorrhaging money for a placebo effect.
How Much Does It Cost?
The course fee varies based on how you earn. This system intends to make the teaching available to a broader range of people.
In the UK the current fee ranges from £290 (earning less than £15,000) to £590 (earning over £40,000), with some variation in between. There are also options to pay in installments or receive group discounts (couples, families, friends).
There is no validation of your earnings, but rather you are taken on your word as to what your fee should be.
What Does the Fee Cover?
In a pleasant surprise, the fee covers the four-day course and a lifetime of free check-ups with your teacher. You are permitted to come back to group sessions or book time with your teacher as needed.
What is not included in the fee is learning additional advanced techniques. This is not advised until you have been meditating consistently for six months and it has its own cost.
How Do You Learn?
There is a formal process favored by the TM organization:
1. Attend a free introductory talk at your local center (1 hour). It’s intended to provide you with an overview of what TM is, although it can come across as slightly over the top and too good to be true.
2. Book a 1–1 instruction with a teacher (fee required, 1–2 hours). This is where you are given your mantra and taught how to use it. You will also complete your first meditation with guidance from the teacher. Note — you are asked to bring a small offering of fruit for a ceremony. This is very simple, and you are not required to convert or participate in any satanic rituals.
3. Attend three follow-up group sessions back to back (2 hours). This part of the process is intended to explain the mechanism of TM further, ensure correct practice, and answer any questions you have about your first experiences meditating.
I asked to skip the intro talk as I wanted to get on with learning. Instead, I was asked to watch two introductory videos on Youtube, which explained some of the key points about the practice and why it works.
The 1–1 instruction and three follow-up sessions are intended to be done in four consecutive days. For example, I attended my teaching on Saturday and then returned Sunday-Tuesday for my group follow-ups. This allows you to get in the groove of consistency and hone your technique under supervision, however, it is possible to spread this out if absolutely necessary.
Do You Need to Attend A Course or Can You Self-Learn?
This is debatable. Having been through the process, I can think of a few benefits of attending the course, but there is only one that matters — it forces you to follow the procedure as intended by its creators.
I liken this to hiring a personal trainer or coach. Most of us intuitively know what to do or at least can find out ourselves. Research is always the easiest part — execution is what separates procrastination from achieving results. When you attend the four-day course back to back, you will complete four twenty-minute meditations and be invested in the process. There is an added layer of accountability through having paid and sharing the experience with others in your class.
That’s not to say it’s not possible to do this on your own. You can easily look-up the mantras online, read about the process, and go through it yourself twice a day without ever needing to interact with a teacher or spend a dime. This is more a question on your self-discipline and whether you genuinely believe you can self-teach a technique that others require accreditation for.
Is TM a Cult or Selling Scheme?
In my experience, no. This is coming from someone who has accidentally wandered into a Scientology center and was forced to sit through multiple propaganda videos. I have also completed numerous NLP qualifications and seen first-hand the scheme of consistent up-selling that fuels those companies.
There are two reasons why some believe TM could be a cult:
- There is a fee.
- There is an initiation ceremony that could be considered religious.
The cost may be expensive if you have been working for a few years. This can be off-putting for many when you think about the spiritual nature of meditation and how simple the technique is to perform (mantra recital).
When you add the requirement to participate in a short ceremony, some are convinced there are religious ties to the teaching and that by learning TM, you are joining a cult.
I can only offer my personal opinion on both matters, and you can decide for yourself. The fee is far less than that charged by other personal development techniques, e.g., an NLP course may cost you £1000s. The teachers I saw were not making huge money and also did NOT try to upsell me at every opportunity. As far as I can see, the fee is required to pay for the running costs of the business and is not an attempt to monetize a spiritual technique.
In terms of the ceremony, it is a simple ritual performed by the teacher without any real participation required by you. All that is needed is you offer some fruit while the teacher pays respect to Maharishi Yogi, who brought this technique to the western world. There are no sinister lyrics or blood-sacrifices — it is purely a tradition that has no bearing on you or expectation of conversion to any religious belief.
Are There Alternatives?
Of course, but it all depends on your goals. You can try a plethora of other meditation techniques or even simple apps such as Headspace, which can be effective in soothing negative emotions.
The key going into any self-development endeavor is to have clarity on at least one goal, e.g., to reduce overthinking, learn to manage stress, or become a high-performer. Depending on that answer, you may find there are more suitable alternatives, for example, hiring a high-performance coach or learning to find an outlet to clear your mind (gym, music, reading, etc.).
There are two key benefits I have been able to identify in TM that are hard to find elsewhere:
- It is effortless (anyone can do it, alone).
- It is consistently effective as proven by hundreds of peer-reviewed studies.
The technique is effortless to learn and implement, does not require equipment, and does not need another coach or person to aid you. This allows you to be completely self-sufficient, all with the comfort of knowing some studies validate its effectiveness across multiple areas.
Throughout all my exploration into personal development, I have not been able to find anything that matches the results I have gotten from TM — there has been an incredible return on investment. However, I am still searching for other techniques that can prove just as useful and easy to implement. Bottom line — TM is my new bar, and anything I add to my personal development tool-kit will need to be as easy to apply and yield tangible long-term results.
As Bruce Lee said:
“Adapt what is useful, reject what is useless, and add what is specifically your own”
Conclusion
There you have a comprehensive and (hopefully) unbiased overview of TM alongside some candid answers to the most frequently asked questions.
In conclusion, I would like to re-iterate that TM has been the most transforming technique I have learned, but this may or may not be the same for you. The only way you can know for sure is to try. I waited for years to take the plunge because I was cynical and reluctant to pay fees for something so simple. I was wrong, and my only regret is not starting sooner. Hopefully, my detailed account of the experience can help encourage you to take a leap of faith, or perhaps consider looking at similar practices.
If I missed anything, please feel free to leave me a comment, and I will do my best to help you.
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