Transcendental Meditation (TM)
What is it?
TM is a practice derived from ancient religious texts in India and introduced into Western culture 40 years ago by Mahareshi Mahesh Yogi. It is a sitting meditation practice that involves inner directed attention and is facilitated by the use of a mantra that has been uniquely selected by a teacher for that individual. During TM, individuals sit quietly for a 20-minute period in the morning and evening and repeat their mantra silently to themselves. The actual practice of TM involves no religious belief or affiliation.
(Ben Pirard, Maharishi 5 jan 2008, Wikimedia Commons.
Research on TM and Hypertension
There have been several well designed RCTs which have examined the effect of TM on patients with hypertension in comparison to attention controls or patients using other mind-body interventions. For hypertensive patients practicing TM, significant reductions in blood pressure levels occur after three to four months of practice. There have not yet been any studies conducted that compare the effectiveness of TM across different risk populations of hypertensive patients. You may print a list of references (PDF) that describe the results of these studies.
In a recent meta-analysis of 17 well-designed trials comparing the effects of relaxation training, TM, biofeedback, progressive muscle relaxation and stress-management, on hypertension (N= 960 pre-hypertensive and hypertensive participants), the only statistically significant mean drop in blood pressure occured for participants practicing TM. Net BP changes of -5.0/-2.8 mm Hg, systolic and diastolic were observed. These BP reductions are similar to reported effects found from other lifestyle modifications recommended by the Joint National Committee on Prevention, Detection, Evaluation and Treatment of Hypertension (JNC 7). For example, the JNC 7 recommends average systolic blood pressure reductions for two lifestyle modifications, moderation of alcohol consumption or dietary sodium restriction, where reported average systolic blood pressure reductions range between 2 - 4 mm Hg, and 2 - 8 mm Hg respectively. To compare average systolic blood pressure reductions between TM and other lifestyle modifications, click to read or print a PDF of the physician reference card (PDF) developed by JNC 7.
TM Treatment
Cost
TM is expensive to learn. In 2007, the fee for an individual to learn TM was $2,500. Once instructed, participants do have lifetime, free access to any certified teacher throughout the world for assistance or guidance. There is no reimbursement cost from insurance for learning this practice.
Teacher Training of TM
TM Teachers have enrolled in many TM courses and participated in residential training experiences. Only teachers approved and certified by the national organization are allowed to instruct individuals in the process and to assign mantras.
Access to TM Teachers
While many cities have local TM centers with teachers, there are no longer centers in the Washtenaw or Jackson County, Mich., areas. The TM national website has a link to phone numbers of locally based teachers, including ones residing in Ann Arbor. At the website, you click a city within the state to access teacher phone numbers. In Romulus, Michigan, there is a K-8 charter school, Nataki Talibah Schoolhouse, where this practice is taught to students for free.
Learning TM
To learn TM, participants are instructed in both group and individual sessions over six sessions by a certified TM teacher. These sessions typically occur within a two to four week time frame.
In the first session, participants receive information on the health benefits of the practice. After patients commit to learning the practice, teachers provide each person with a mantra to use during their meditation practice.
The mantra is a vibrational sound derived from the ancient Vedic texts of Indian philosophy and scripture. The mantra instruction occurs during an initiation ceremony where the teacher pays tribute to the lineage from where the practice began. Following the mantra instruction session, there are some practice sessions held with others who are new to the practice. There are also some sessions held alone with the teacher.
During TM practice, individuals sit quietly and repeat their mantra silently to themselves for 20 minutes. Maintaining awareness of the mantra helps individuals to not dwell on thoughts and feelings as they naturally arise every moment. During a sitting practice, it is often the case that individuals will become fidgety and distracted by thoughts and feelings. When this occurs, individuals are instructed to turn their attention back to gentle repetition of the mantra.