Transcendental Meditation (TM) Technique

Learn Transcendental Meditation in Portland, OR

Find a TM teacher

You are invited to a free intro talk on the Transcendental Meditation (TM) technique. We recommend this step before signing up for the TM course. The intro talk is typically held via conference call or online. For the schedule, please contact us contact us, or call (971) 501-5091.

What you'll learn at an intro talk

What TM is and is not
How it's different from other meditations
Why it works for everyone right from the start
How TM improves health, happiness, and inner calm
Why it's so easy to practice
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

Randolph Carter, Ed Monk

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.

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

What happened when we learned TM (5:18)

Transforming the lives of over one million 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 ten 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.

Evidence-based results

The TM technique's benefits start right away, and keep growing. Hundreds of independent research studies have found major increases in calmness, creativity, energy, clarity of mind, and happiness.

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? Find a TM teacher Find a TM teacher

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). Check our calendar for availability of in-person and virtual talks, or view an intro video here

Personal meeting with TM teacher

following the intro talk (5–10 minutes)

TM Course To ensure the success of each student, the Transcendental Meditation technique is taught exclusively by certified teachers over four consecutive sessions. The first session of the TM course is always in-person, but the following three can be done either in person or at home with our interactive digital content and live video meetings with your TM teacher (availability varies by location). All in-person sessions will incorporate the latest COVID safety guidelines. ?

Session 1: Personal instruction

One-on-one with your certified TM teacher, in-person (60-90 minutes).

(Note: TM course fee is required at this step)

Sessions 2-4: Small group

Option A: In-person. Small group sessions with your teacher (1.5 - 2 hrs/session).
Option B: At-home. After your personal instruction, the rest of the TM course can be completed on a flexible schedule. This option includes online sessions with your teacher and approximately 6 hours total of interactive digital content (to be completed at home).

Follow-up (1 hr, approx. 10 days later)

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.
Available remotely or in-person.

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?

We're excited to announce changes to the TM course fee!

As a non-profit organization, we've always been committed to making the TM technique and its benefits available to as many people as possible.

Now more than ever, people need a technique for inner peace and wellness — so we're now offering a new nationwide income-based pricing planincome-based pricing plan. We also offer partial grant support to deserving individuals in need.

Honor system

We won’t ask you for evidence of your household income.

We’re a non-profit providing support for at-risk children, vets with PTSD, and many others in need.

We rely on your integrity.

Category	Annual Household Income (AHI)?	TM Course Fee with Free Lifetime Support
A	Receiving federal assistance?	Ask us about partial grant support
B	Less than $50,000	$135 x 4 months
C	$50,000 - $99,000	$195 x 4 months
D	$100,000 - $199,000	$220 x 4 months
E	$200,000 or more	$245 x 4 months
S	Full-time students?	$105 x 4 months

Category	Annual Household Income (AHI)?	TM Course Fee with Free Lifetime Support
A	Receiving federal assistance?	Ask us about partial grant support
B	Less than $50,000	$540
C	$50,000 - $99,000	$780
D	$100,000 - $199,000	$880
E	$200,000 or more	$980
S	Full-time students?	$420

The income-based fees are supported by special funding for this location.

Non-profit organization

The Transcendental Meditation technique is available in the USA through Maharishi Foundation USA, a federally recognized 501(c)(3) non-profit educational organization. 100% of the course fee supports the organization’s educational and charitable initiatives in the U.S. and around the world. More

Helping those in need

Over the past several years, full TM scholarships have been given to more than one million at-risk students, military veterans, homeless people, and others in need through partnerships with other non-profit organizations and foundations.

The only meditation that's

Free Introductory Talks for Portland, OR

Learn Transcendental Meditation in Portland, OR

Find a TM teacher

What you'll learn at an intro talk

Meet the certified TM teachers

What is the TM technique?

What if I “can’t meditate”?

The big difference

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

Evidence-based results

Why is effort in meditation counter-productive?

Other common questions

Questions? Want to learn more? Find a TM teacher Find a TM teacher

What are the evidence-based health benefits?

Deep inner calm

Clarity of mind

Heart health

Other evidence-based benefits

Additional research studies on insomnia:

Additional research studies on depression:

Research studies on PTSD:

Questions? Want to learn more? Find a TM teacher Find a TM teacher

How do I learn?

Free introductory talk and Q&A

Personal meeting with TM teacher

Session 1: Personal instruction

Sessions 2-4: Small group

Follow-up (1 hr, approx. 10 days later)

Free lifetime follow-up and support

What is the TM course fee?

We're excited to announce changes to the TM course fee!

Honor system

Non-profit organization

Helping those in need

Questions? Want to learn more? Find a TM teacher Find a TM teacher

Independent customer review website