Transcendental Meditation (TM) Technique

“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.”

“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.”

“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.”

Free Introductory Talks in Portland, OR

Please reserve seat(s) below or contact us if none of the dates work for you

March 2019

S	M	T	W	T	F	S

"Nothing has ever opened my eyes like Transcendental Meditation has. It makes me calm and happy and it gives me peace and quiet in what’s a pretty chaotic life!"Hugh Jackman

Contact a TM teacher in Portland, OR

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Problem submitting form? Click here. Or call 888-LEARN-TM (888-532-7686)

Local cities we serve

Portland, Salem, Corvallis, Eugene, Bend, Vancouver WA

Learn Transcendental Meditation in Portland, OR

Attend Intro Talk

You are invited to a special introductory talk on the Transcendental Meditation (TM) technique in Portland, OR. Admission is free. You can reserve a seat for your chosen date by using the calendar on the left, or calling (503) 545-4670. To reserve a seat for Portland, OR click here or call (503) 545-4670.

What you’ll learn at an intro talk

Why TM is so effective for stress and anxiety
How TM improves brain function and memory
Why TM is easy to practice
Why TM works from the start
Why personalized one-on-one instruction is needed
How to learn TM in Portland, OR
TM instruction requires personal one-on-one instruction from a certified TM teacher, so it won’t be taught during this group introduction. However, you’ll have the opportunity to meet local TM teachers and sign up to learn the TM technique.

Meet the certified TM teachers

Renee Fischer, Michael Huddleston

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 find us

Phone: (503) 545-4670

Address: 2892 NW Upshur Street, Suite B
Portland, OR 97210

MAP - TM location

“It’s effortless because it’s already there” (video 1:53)

What happened when we learned TM (5:18)

Transforming the lives of over 500,000 victims of traumatic stress* (3:33) * Our charitable projects with the David Lynch Foundation

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 — brought to the West in 1959 by Maharishi Mahesh Yogi — 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 meditate, 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 techniques involve some kind of 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.

No concentrating or focusing
No control of the mind
No mindfulness (monitoring of thoughts)
No trying to “empty the mind”

How can TM be effective if it’s so easy?

Interestingly, it’s effective because it’s completely effortless. The TM technique uses the natural tendency of the mind to automatically draw your attention inward, through quieter and quieter levels of thought, until you experience your own innermost nature — the most peaceful and silent level of your mind.

TM’s effectiveness has been documented in hundreds of published research studies. This wide range of studies has found that TM is the most effective technique for improving stress-related conditions and brain function.

Why is effort in meditation counter-productive?

Other techniques involving control (concentration or focus) or monitoring (mindfulness) tend to keep your awareness on the surface — on the active level of your mind.

The effort (even if small) required by such techniques impedes transcending. In other words, it prevents you from naturally experiencing the state of deep inner peacefulness.

What are the evidence-based health benefits?

Deep inner calm

Proven effective for stress and anxiety

Full story

Clarity of mind

Improved focus, productivity, and memory

Full story

Heart health

An effective natural approach

Full story

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.

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

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

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.

Autism spectrum

Transcending autism (video 3:52)

Effortless, Drug-Free Therapy Helps Children with Autism

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.

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.

Questions? Want to learn more? Attend Intro Talk Attend Intro Talk

How do I learn?

The Transcendental Meditation technique is easy to learn and provides a lifetime of benefits. For details, contact contact your local certified TM teacher.

Free introductory talk and Q&A

with a certified TM teacher (45–55 minutes)

Personal meeting with TM teacher

following the intro talk (5–10 minutes)

TM Course – 4 consecutive days plus follow-up session

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 at this step)

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)

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

* Group follow-up — about 10 days after personal instruction.
One-on-one tune-up — on or after the day of the group follow-up.

Free lifetime follow-up and support

All who learn the TM technique have these available at no cost:

Personal access to certified TM teachers to answer your questions or discuss your TM practice
TM “tune-ups” at any U.S. TM center — one-on-one or in a small group
Group meditations at TM centers
Local events providing deeper knowledge to enhance your TM experience
Online access to special videos, articles, and more

What is the TM course fee?

Adults

Four monthly payments of $240

Second person of a couple

Four monthly payments of $180

Full-time students

Four monthly payments of $95

An undergraduate student must be taking a minimum of 12 credits per semester. A graduate student must be taking a minimum of 9 credits per semester. All students in high school or under are eligible for the student rate.

Optional one-time payment

Adults $960 • Second person of a couple $720 • Full-time students $380

Grants and scholarships

Our goal is to make the TM technique available to everyone. Each local TM center offers a payment plan, as well as income-based grant support for those with financial need. For more info, contact your local TM teacher.