Transcendental Meditation (TM) Technique - Hampton Roads, VA Transcendental Meditation ® - Learn it in Hampton Roads, Virginia

Find TM
Teacher

Find TM
Teacher

the technique for inner peace and wellness the technique for inner peace and wellness

Proven health benefits for:   Stress & Anxiety Clarity of Mind Heart Health

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Transcendental meditation is a simple, natural technique... This form of meditation allows your body to settle into a state of profound rest and relaxation and your mind to achieve a state of inner peace, without needing to use concentration or effort.

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Transcendental Meditation doesn’t focus on breathing or chanting, like other forms of meditation. Instead, it encourages a restful state of mind beyond thinking… A 2009 study found Transcendental Meditation helped alleviate stress in college students, while another found it helped reduce blood pressure, anxiety, depression and anger.

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Perhaps its greatest benefit is that it’s relatively quick to learn and easy to master. No waiting weeks or months of practice before you see results: TM cuts right to the chase, taking only days - or for some, minutes - before one feels reprieve from their painful and overwhelming thoughts.

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Learn Transcendental Meditation in Hampton Roads, Virginia

You are invited to watch our "How TM Works" video as the first step in learning the Transcendental Meditation (TM) technique in Hampton Roads, Virginia. After watching the video, you can arrange for a personal meeting (phone or in-person) with your local TM teacher. These first two steps are free with no obligation.

What you’ll learn from the "How TM Works" video:

The 3 steps of learning TM

1 Watch online video “How TM works” (18 mins)

Start watching ➜

2 Meet with TM teacher (20 mins) Phone or in-person - free with no obligation

Already watched the video?

Arrange your meeting now.

3 Take TM course

Full course info

Days 1-4 are in person on four consecutive days

Day 1: Personal instruction (1-2 hours)

One-on-one instruction in the TM technique with a certified TM teacher
(Note: TM course fee is required prior to personal instruction)

Days 2 to 4: Group sessions (60-90 minutes per day)

Additional guidance and instruction on the TM technique based on your personal experience.

Follow-up session (1 hour)

About ten days after personal instruction, a small group session (with Q&A), and a one-on-one “tune-up” session to ensure your TM practice is easy and enjoyable, and you’re gaining maximum benefit.

Meet the certified TM teachers

Jeffrey Litwin and Diana Williams

Why certified?

The TM technique can only be taught by certified TM teachers in a course carefully personalized for each individual. All certified TM teachers have successfully completed an intensive 5-month in-residence Teacher Training Course, and they maintain their certification through ongoing professional courses for TM teachers.

How to contact us

Phone: (252) 321-0020

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What happened when we learned TM (5:18)

TM and the Beatles

Transforming the lives of over 500,000 victims of traumatic stress* (6:02) * Our charitable projects with the David Lynch Foundation

Take the first step to learning TM Watch "How TM works" video

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What is the TM technique?

It’s a simple, natural technique practiced 20 minutes twice each day while sitting comfortably with the eyes closed.

Transcendental Meditation is an ancient technique that's easy to learn and enjoyable to practice. It's not a religion, philosophy, or lifestyle. Over six million people have learned it — people of all ages, cultures, and religions.

What if I “can’t meditate”?

Have you ever tried to another form of meditation, and found you couldn’t do it because your mind is too active — or maybe the technique was uncomfortable in some way?

It’s a common experience because almost all other techniques involve some control or focus.

The big difference

This is what makes the TM technique completely different — it’s so easy and enjoyable that anyone can do it, even children with ADHD.

Other common questions

What happens during TM?

The TM technique allows your mind to easily settle inward, through quieter levels of thought, until you experience the most silent and peaceful level of your own awareness — pure consciousness.

The video How TM Works provides a clear description of what happens during TM practice.

What’s the evidence of TM's effectiveness?

Hundreds of published research studies have found that the TM technique is highly effective for improving your physical and mental well-being. See the research overviewresearch overviewresearch overview.

What if I’m not good at controlling my mind?

No problem at all. Unlike other forms of meditation, TM practice involves no concentration, no control of the mind, no trying to clear the mind of thoughts, no mental monitoring.

What if I’m skeptical?

The TM technique’s effectiveness is the same whether you believe it will work or are completely skeptical. That’s because it automatically and effortlessly allows your active thinking mind to settle down to a state of deep inner calm.

Can I learn TM from a book or video?

Imagine trying to learn a natural golf swing or the violin. You know how valuable it is for a good teacher to show you the proper technique.

The TM technique is easy to learn, but requires personalized interactive guidance. For this reason, it’s taught only through one-on-one instruction by a certified TM teacher.

There is no other way to learn the authentic TM technique — and there is no evidence that anything else provides the full range of benefits documented in the published researchpublished researchpublished research on the TM technique.

What is the TM course fee?

What's included:

  • Course with sessions over 4 consecutive days with personal one-on-one instruction
  • Lifetime follow-up and support
  • Lifetime of benefits (including: deep relief from stress and anxiety, clarity of mind, and a healthier heart)
Adults

Initial payment of
$375 $240

and 3 additional monthly payments of
$375 $240

Second person of a couple

Initial payment of
$180

and 3 additional monthly payments of
$180

Full-time college students

Initial payment of
$187.50 $120

and 3 additional monthly payments of
$187.50 $120

Am I eligible?

Full-time student eligibility

  • Enrolled in full-time, credit-bearing studies at an accredited educational institution;
    and
  • Employed less than 25 hours/week
Students in high school or under

Initial payment of
$187.50 $90

and 3 additional monthly payments of
$187.50 $90

Optional one-time payment

Adults $1500 $960 • Second person of a couple $720 • Full-time college students $750 $480 • Students in high school and under $750 $360

Why medical professionals recommend TM over lower cost techniques Message from the Director of Endocrinology, Wellspring Health, La Jolla, CA

"When you purchase anything of value, of course, cost is a consideration. But the TM technique is actually inexpensive if you consider what you're getting: a program you'll benefit from every day of your life—a program known to help prevent heart attack and stroke, to help people sleep better, to avert the harmful effects of stress. And those are just side effects. The real benefit is that you enjoy your life so much more.

"There's also ongoing follow-up and personal checking of meditation to ensure correct practice, and there's continued knowledge and guidance, if desired, at TM centers everywhere for the rest of your life—and you get all that follow-up for free.

"The TM technique is the most powerful preventive medicine we have. It pays for itself many times over."

— S. Chaudhary, MD
Director of Endocrinology for Wellspring Health
Scripps Memorial Hospital, La Jolla, CA

Take the first step to learning TM Watch "How TM works" video

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What are the evidence-based benefits?

Other evidence-based benefits

Insomnia

The most common cause of insomnia is stress and anxiety. Many research studies have found that the TM technique is highly effective at producing a state of deep inner calm. Many people report an immediate improvement in their sleep quality after learning the TM technique.

chart of TM and Insomnia study chart of TM and Insomnia study

Additional research studies on insomnia:

Orme-Johnson DW & Dillbeck MC. Methodological Concerns for Meta-Analyses of Meditation: Comment on Sedlmeier et al. Psychological Bulletin 2014; 140(2):610-16.

Elder C, Nidich S, et al, Effect of Transcendental Meditation on Employee Burnout: A randomized controlled study. The Permanente Journal, 2014 Winter; 18(1):19-23.

Haratani T., et al. Effects of Transcendental Meditation (TM) on the health behavior of industrial workers. Japanese Journal of Public Health 37 (10 Suppl.): 729, 1990.

Lovell-Smith H. D. Transcendental Meditation—treating the patient as well as the disease. The New Zealand Family Physician 9: 62-65, April 1982.

Orme-Johnson D. W., et al. Meditation in the treatment of chronic pain and insomnia. In National Institutes of Health Technology Assessment Conference on Integration of Behavioral and Relaxation Approaches into the Treatment of Chronic Pain and Insomnia, Bethesda Maryland: National Institutes of Health, 1995.

Depression
TM and Depression Study Chart TM and Depression Study Chart

Patients suffering from post-traumatic stress problems who learned the TM technique showed significant reduction in depression after four months, in contrast to others who were randomly assigned to receive psychotherapy. Reference: Journal of Counseling and Development 64:212-215, 1985.

Additional research studies on depression:

Elder C, Nidich S, Colbert R, Hagelin J, Grayshield L, Oviedo-Lim D, Nidich R, Rainforth M, Jones C, Gerace D. Reduced psychological distress in racial and ethnic minority students practicing the Transcendental Meditation Program. Journal of Instructional Psychology 2011 38(2):109-116

Elder C, Nidich S, Moriarty F, Nidich R. Effect of Transcendental Meditation on employee stress, depression, and burnout: a randomized controlled study. The Permanente Journal 2014 18(1):19-23.

Ferguson P.C., et al. Psychological Findings on Transcendental Meditation. Journal of Humanistic Psychology 16:483-488, 1976.

PTSD

Transcending PTSD (video 5:10)

Research studies on PTSD:

Barnes VA, Rigg JL, Williams JJ. Clinical case series: treatment of PTSD with Transcendental Meditation in active duty military personnel. Military Medicine 2013 178(7):e836-40. doi:10.7205/MILMED-D-12-00426

Rees B, Travis F, Shapiro D, Chant R. Reduction in posttraumatic stress symptoms in Congolese refugees practicing Transcendental Meditation. Journal of Traumatic Stress 2013 26(2):295-298

Rees B, Travis F, Shapiro D, Chant R. Significant reductions in posttraumatic stress symptoms in Congolese refugees within 10 days of Transcendental Meditation practice. Journal of Traumatic Stress 2014 27(1):112-115

Rosenthal JZ, Grosswald S, Ross R, Rosenthal N. Effects of Transcendental Meditation in veterans of Operation Enduring Freedom and Operation Iraqi Freedom with posttraumatic stress disorder: a pilot study. Military Medicine 2011 176(6):626-630

ADHD

Published peer-reviewed research studies have found that the TM technique:

  • Improves attention
  • Improves behavior regulation
  • Improves emotional control
  • Improves memory
  • Improves organizational skills
  • Reduces stress and anxiety
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The current findings indicate that children with ADHD can not only learn the TM technique but also benefit from it, the researchers report in the online journal Current Issues in Education. ‘The effect was much greater than we expected,’ lead researcher Sarina J. Grosswald, a cognitive learning specialist in Arlington, Virginia, said in a written statement. ‘The children also showed improvements in attention, working memory, organization, and behavior regulation,’ she added.

Addiction

Alexander C.N., et al. Treating and preventing alcohol, nicotine, and drug abuse through Transcendental Meditation: A review and statistical meta-analysis. Alcoholism Treatment Quarterly 11: 13-87, 1994.

Aron E.N. and Aron A. The patterns of reduction of drug and alcohol use among Transcendental Meditation participants. Bulletin of the Society of Psychologists in Addictive Behaviors 2: 28-33, 1983.

Clements G., et al. The use of the Transcendental Meditation programme in the prevention of drug abuse and in the treatment of drug-addicted persons. Bulletin on Narcotics 40(1): 51-56, 1988.

Gelderloos P., et al. Effectiveness of the Transcendental Meditation program in preventing and treating substance misuse: A review. International Journal of the Addictions 26: 293-325, 1991.

Gelderloos P., et al. Effectiveness of the Transcendental Meditation program in preventing and treating substance misuse: A review. International Journal of the Addictions 26: 293-325, 1991.

Orme-Johnson D. W. Transcendental Meditation as an epidemiological approach to drug and alcohol abuse: Theory, research, and financial impact evaluation. Alcoholism Treatment Quarterly, 11, 119-165, 1994.

Royer A. The role of the Transcendental Meditation technique in promoting smoking cessation: A longitudinal study. Alcoholism Treatment Quarterly 11: 219-236, 1994.

Shafii M. et al. Meditation and marijuana. American Journal of Psychiatry 131: 60-63, 1974.

Shafii M. et al. Meditation and the prevention of alcohol abuse. American Journal of Psychiatry 132: 942-945, 1975.

Wallace R.K. et al. Decreased drug abuse with Transcendental Meditation: A study of 1,862 subjects. In Drug Abuse: Proceedings of the International Conference, ed. Chris J.D. Zarafonetis (Philadelphia: Lea and Febiger): 369-376, 1972.

Walton K. G., and Levitsky, D.A. A neuroendocrine mechanism for the reduction of drug use and addictions by Transcendental Meditation. Alcoholism Treatment Quarterly 11: 89-117, 1994.

Take the first step to learning TM Watch "How TM works" video

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Step 1: Watch this video (18 minutes)

David lynch on consciousness, creativity, and the brain

Step 2: Personal meeting with a local certified TM teacher 20 minutes - by phone or in-person (free with no obligation)

Note: This is a preliminary meeting required before TM instruction. You’ll have the opportunity to sign up for the TM course after this meeting.

Complete this form and a certified TM teacher will contact you to arrange a one-on-one meeting by phone or in person.


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