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Deep lasting relief from stress & anxiety (select or scroll down)

No other ‘stress management technique’ has anywhere close to this amount of hard data in support of its claims to reduce stress. Norman Rosenthal, M.D.
NY Times best-selling author, Medical researcher, Georgetown School of Medicine

Proven effective for stress

It’s simple — with too much stress, you can’t enjoy your life. It also puts your health at risk, and contributes to a host of problems — anxiety, insomnia, fatigue and more.

Immediate and profound results

Millions of people have found the Transcendental Meditation (TM) technique has a transforming effect:

Their experiences are supported by an abundance of published research studies. For example, a landmark study published in Hormones and Behavior found the TM technique reduces cortisol — the stress hormone — by 30%. No other form of meditation has been found to produce these results.

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cortisol chart cortisol chart

Details

Plasma cortisol is a stress hormone. The study shows that plasma cortisol decreased during Transcendental Meditation, whereas it did not change significantly in control subjects during ordinary relaxation. Reference: Adrenocortical activity during meditation, Hormones and Behavior 10(1): 54-60, 1978.

People share their experiences

I’m a special ed teacher—the most stressful job in education. TM recharges and nourishes me physically, spiritually, and mentally. I end the day feeling as good as I started—enthusiastic, positive, and committed to what I do. Robert Steve Martin, teacher, Wilmington, NC

I tried different meditation techniques. Meditating was difficult until I learned TM. I like the ease of it. It’s such a stress release. No matter how frustrating the day, I meditate and then feel refreshed, ready to go. Erika Budson, yoga teacher, Farmington Hills, MI

TM has brought me a calmness, peacefulness, and energy that is priceless. I experience inner quietness in all aspects of my life, a sense of harmony inside. Marlene Lied, personal trainer, Boca Raton, FL

Questions? Want to learn more? Find a TM teacher

Proven effective for anxiety

As someone who suffered with intense anxiety and panic attacks for most of my life, I now live nearly anxiety free, and TM is one of the key ingredients to that major shift. - Blake Ian

“I now live nearly anxiety free”

Lena Dunham on her "family full of deeply anxious people" (audio 12:28)

We’re constantly hearing stories from people — like Blake (above) — who were experiencing daily anxiety. They love how something so easy and enjoyable can make a huge difference in their life.

What about the science?

Of course, any technique or product can claim relief from anxiety. But does the science really support the claim? Too often there’s little or no evidence. Fortunately, there’s compelling evidence of TM’s effectiveness.

Researchers at Stanford University conducted a meta-analysis of 146 independent studies on the effect of various meditation techniques on anxiety. The study, published in the Journal of Clinical Psychology, found that the TM technique is twice as effective at reducing anxiety.

Chart - large effect on reducing anxiety in people with high anxiety Chart - large effect on reducing anxiety in people with high anxiety

Details

A meta-analysis of 146 independent studies found that the Transcendental Meditation technique is twice as effective at reducing trait anxiety when compared with concentration, contemplation or other techniques. Reference: Journal of Clinical Psychology, 45 (1989): 957–974.

Another meta-analysis published in the Journal of Alternative and Complementary Medicine found that found the TM technique has a large effect on reducing anxiety in people with high anxiety.

Chart - TM technique is twice as effective at reducing anxiety Chart - TM technique is twice as effective at reducing anxiety

Details

Orme-Johnson DW, and Barnes VA. Effects of the Transcendental Meditation technique on Trait Anxiety: A Meta-Analysis of Randomized Controlled Trials. Journal of Alternative and Complementary Medicine 19, 1-12, 2013

People share their experiences

My TM practice brought almost instant results, my anxiety lessened dramatically, I'm more comfortable with myself and I'm just all around more healthy mentally. TM came I to my life when I needed it most and I can never envision my life without it. Eric Macom, Los Angeles

I never realized how anxious I was until I started practicing TM. My inner self feels so quiet now! Being an Emergency Room Nurse, some days I feel like the "life has been sucked out of me" - not anymore! No matter how hard the day, I have plenty of energy and peace when I get home. Julie Yanitor, Alpine, CA

It was life-changing from my first meditation. Suddenly I had this tool to immediately settle my mind and reduce my anxiety… After meditating I have energy again, my brain is totally refreshed. Noah Levenson, New York City

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Research studies on the effect of TM on stress and anxiety

Published 2000 to present

Barnes VA, Bauza LB, Treiber FA. Impact of stress reduction on negative school behavior in adolescents. Health and Quality of Life Outcomes 2003 1(1):10

Barnes VA, Treiber FA, Davis H. Impact of Transcendental Meditation on cardiovascular function at rest and during acute stress in adolescents with high normal blood pressure. Journal of Psychosomatic Research 2001 51(4):597-605

Barnes VA, Treiber FA, Johnson MH. Impact of stress reduction on ambulatory blood pressure in African American adolescents. American Journal of Hypertension 2004 17(4):366-369

Broome JR, Orme-Johnson D, Schmidt-Wilk J. Worksite stress reduction through the Transcendental Meditation program. Journal of Social Behavior and Personality 2005 17(1):235-276

Castillo-Richmond A, Schneider RH, Alexander CN, Cook R, Myers H, Nidich S, Haney C, Rainforth M, Salerno J. Effects of stress reduction on carotid atherosclerosis in hypertensive African Americans. Stroke 2000 31(3):568-573

Chhatre S, Metzger DS, Frank I, Boyer J, Thompson E, Nidich S, Montaner LJ, Jayadevappa R. Effects of behavioral stress reduction Transcendental Meditation intervention in persons with HIV. AIDS Care: Psychological and Socio-medical Aspects of AIDS/HIV 2013 25(10):1291-1297.

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.

Grosswald SJ, Stixrud WR, Travis F, Bateh MA. Use of the Transcendental Meditation technique to reduce symptoms of Attention Deficit Hyperactivity Disorder (ADHD) by reducing stress and anxiety: an exploratory study. Current Issues in Education [On-line] 2008 10(2).

Kondwani KA, Lollis CM. Is there a role for stress management in reducing hypertension in African Americans? Ethnicity and Disease 2001 11:788-792

Nidich S, Rainforth M, Haaga D, Hagelin J, Salerno J, Travis F, Tanner M, Gaylord-King C, Grosswald S, Schneider R. A randomized controlled trial on effects of the Transcendental Meditation program on blood pressure, psychological distress, and coping in young adults. American Journal of Hypertension 2009 22(12):1326-133

Orme-Johnson DW, Barnes VA. Effects of the Transcendental Meditation Technique on trait anxiety: a meta-analysis of randomized controlled trials. Journal of Alternative and Complementary Medicine 2013 19:1-12

Rainforth MV, Schneider RH, Nidich SI, Gaylord-King C, Salerno JW, Anderson JW. Stress reduction programs in patients with elevated blood pressure: a systematic review and meta-analysis. Current Hypertension Reports 2007 9(6):520-528

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

Schneider RH, Alexander CN, Salerno J, Rainforth M, Nidich S.  Stress reduction in the prevention and treatment of cardiovascular disease in high risk underserved populations: a review of controlled research on the Transcendental Meditation program.  Journal of Social Behavior and Personality 2005 17(1):159-180

Schneider RH, Alexander CN, Staggers F, Orme-Johnson D, Rainforth M, Salerno J, Sheppard W, Castillo-Richmond A, Barnes VA, Nidich SI. A randomized controlled trial of stress reduction in African Americans treated for hypertension for over one year. American Journal of Hypertension 2005 18(1):88-98

Schneider RH, Alexander CN, Staggers F, Rainforth M, Salerno JW, Hartz A, Arndt S, Barnes VA, Nidich SI. Long-term effects of stress reduction on mortality in persons >/=55 years of age with systemic hypertension. American Journal of Cardiology 2005 95(9):1060-1064

Schneider RH, Grim CE, Rainforth MV, Kotchen T, Nidich SI, Gaylord-King C, Salerno JW, Kotchen JM, Alexander CN. Stress reduction in the secondary prevention of cardiovascular disease: randomized, controlled trial of Transcendental Meditation and health education in blacks. Circulation: Cardiovascular Quality and Outcomes 2012 5(6):750-758

Travis F, Haaga DA, Hagelin J, Tanner M, Nidich S, Gaylord-King C, Grosswald S, Rainforth M, Schneider RH. Effects of Transcendental Meditation practice on brain functioning and stress reactivity in college students. International Journal of Psychophysiology 2009 71(2):170-176

Walton KG, Cavanaugh KL, Pugh ND. Effect of group practice of the Transcendental Meditation program on biochemical indicators of stress in non-meditators: a prospective time series study. Journal of Social Behavior and Personality 2005 17(1):339-376

Walton KG, Schneider RH, Nidich SI, Salerno JW, Nordstrom CK, Merz CN. Psychosocial stress and cardiovascular disease. Part 2: effectiveness of the Transcendental Meditation program in treatment and prevention. Behavioral Medicine 2002 28(3):106-123

Walton KG, Schneider RH, Salerno JW, Nidich SI. Psychosocial stress and cardiovascular disease. Part 3: clinical and policy implications of research on the Transcendental Meditation program. Behavioral Medicine 2005 30(4):173-183

Studies published before 2000

Alexander CN, Schneider RH, Staggers F, Sheppard W, Clayborne BM, Rainforth MV, Salerno J, Kondwani K, Smith S, Walton K, Egan B. Trial of stress reduction for hypertension in older African Americans: II. Sex and risk subgroup analysis. Hypertension 1996 28(2):228-237

Alexander CN, Swanson GC, Rainforth MV, Carlisle TW, Todd CC, Oates RM. Effects of the Transcendental Meditation program on stress reduction, health, and employee development: a prospective study in two occupational settings. Anxiety, Stress, and Coping 1993 6:245-262

Barnes VA, Schneider RH, Alexander CN, Staggers F. Stress, stress reduction, and hypertension in African Americans. Journal of the National Medical Association 1997 89(7):464-476

Calderon R, Schneider R, Alexander CN, Myers H, Nidich S, Haney C. Stress, stress reduction and hypercholesterolemia in African Americans and whites: a review. Ethnicity and Disease 1999 9:451-462

Dillbeck MC. The effect of the Transcendental Meditation technique on anxiety level. Journal of Clinical Psychology 1977 33(4):1076-1078

Dillbeck MC. Transcendental Meditation alleviates stress. In J-M Etkins (ed.), The State of Corrections: Proceedings of American Correctional Association Annual Conferences, 1988 (pp.157-161). Laurel, Maryland: American Correctional Association, 1989

Eppley K, Abrams A, Shear J. Differential effects of relaxation techniques on trait anxiety: a meta-analysis. Journal of Clinical Psychology 1989 45(6):957-974

Gaylord C, Orme-Johnson D, Travis F. The effects of the Transcendental Meditation technique and progressive muscular relaxation on EEG coherence, stress reactivity, and mental health in black adults. International Journal of Neuroscience 1989 46(1/2):77-86

Jevning R, Wilson AF, Smith WR. The Transcendental Meditation technique, adrenocortical activity, and implications for stress. Experientia 1978 34(5):618-619

Kanellakos DP. Transcendental consciousness: expanded awareness as a means of preventing and eliminating the effects of stress. In CD Speilberger, IG Sarason (eds), Stress and Anxiety, Volume 5 (pp.261-315). Washington DC: Hemisphere Publishing Corporation, 1978

Knight S. Use of Transcendental Meditation to relieve stress and promote health. British Journal of Nursing 1995 4(6):315-318

MacLean CR, Walton KG, Wenneberg SR, Levitsky DK, Mandarino JV, Waziri R, Hillis SL, Schneider RH. Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after four months of practice. Psychoneuroendocrinology 1997 22(4):277-295

Orme-Johnson DW, Walton KG. All approaches to preventing and reversing the effects of stress are not the same. American Journal of Health Promotion 1998 12(5):297-299

Schneider RH, Staggers F, Alexander CN, Sheppard W, Rainforth M, Kondwani K, Smith S, King CG. A randomized controlled trial of stress reduction for hypertension in older African Americans. Hypertension 1995 26(5):820-827

Shaw RM, Dettmar DM. Monitoring behavioural stress control using a craniomandibular index. Australian Dental Journal 1990 35(2):147–151

Sheppard DH, Staggers F, John L. The effects of a stress management program in a high security government agency. Anxiety, Stress and Coping 1997 10(4):341-350

Staggers Jr F, Alexander CN, Walton KG. Importance of reducing stress and strengthening the host in drug detoxification: the potential offered by Transcendental Meditation. Alcoholism Treatment Quarterly 1994 11(3/4):297-331

Walton KG, Pugh ND. Stress, steroids, and ‘Ojas’: neuroendocrine mechanisms and current promise of ancient approaches to disease prevention. Indian Journal of Physiology and Pharmacology 1995 39(1):3-36

Walton KG, Pugh BS, Gelderloos P, Macrae P. Stress reduction and preventing hypertension: preliminary support for a psychoneuroendocrine mechanism. Journal of Alternative and Complementary Medicine 1995 1(3):263-283

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The Transcendental Meditation technique is not intended to be a substitute for professional medical diagnosis or treatment. Always seek the advice of your physician or other qualified health provider regarding any medical condition.

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