Transcendental Meditation Benefits – Better Sleep & Health – What is Transcendental Meditation

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The TM technique for better health

Stress negatively impacts our health, contributing to insomnia, high blood pressure, heart disease, weakened immune function, and many other disorders. By eliminating stress, the Transcendental Meditation (TM) technique improves physical well-being: promoting healthier heart function, better sleep, and more energy.

"TM has been proven to eliminate stress from the nervous system. What would you expect to happen to your health?"

Mario Orsatti, certified TM teacher

Scientific research on the TM technique and health

Hundreds of scientific, peer-reviewed studies have validated a wide range of benefits. Just 20 minutes of TM practice twice a day can provide long-lasting improvements to overall health and well-being.

Here are some examples of the proven benefits of regular TM practice:

"The stress response system stops immune functioning in the body."

Fred Travis, Ph.D., psychologist and professor

The TM technique provides better-quality sleep

TM practice significantly reduces the level of stress-related hormones including cortisol, which affects a large number of areas in life, particularly our quality of sleep. Practicing the TM technique also results in the increase of serotonin, the neurotransmitter that plays a key role in regulating mood and sleep-wake cycles. Healthy levels of serotonin promote restful sleep, which enhances overall well-being and resilience to illnesses. This improvement in sleep quality not only helps combat fatigue but also supports better emotional regulation, leading to a more stable mood throughout the day.

The TM technique leads to a healthier heart

Research has shown that TM practice promotes a healthier heart and lowers the risk of cardiovascular issues. Regular practice significantly reduces high blood pressure and cholesterol while improving insulin resistance. Through relaxation and reduced stress, the TM technique helps to prevent the build-up of plaque in the arteries, which is a major contributor to cardiovascular diseases. Additionally, the calming effects of TM practice support better circulation, further reducing the risk of stroke.

The TM technique decreases the need for medical care

A field study compared five years of medical utilization of 2,000 Blue Cross Blue Shield members who practiced the TM technique, compared to a normative data set of approximately 600,000 members of the same insurance carrier. The benefits, deductibles, coinsurance terms, and distribution by gender of the TM practice group were very similar to the norm. Yet, the TM practice group had lower medical utilization rates in all categories. Hospitalization inpatient days were down by 50% vs the norm for children and young adults, and 69% fewer for adults aged 40+. Outpatient visits per 1000 for the same age categories were, respectively, 46.8%, 54.7%, and 73.7% fewer.

TM practice decreases blood pressure among people with hypertension

According to the U.S. Centers for Disease Control (CDC), 48% of adults have high blood pressure (hypertension) and only a quarter of those have it under control. Substantial evidence indicates that psychosocial stress contributes to hypertension. A systematic review and meta-analysis of randomized controlled trials from 107 published studies on stress reduction and high blood pressure found that TM practice is associated with significant reductions in blood pressure. Other methods of meditation and relaxation, biofeedback, and stress management did not produce significant effects.

What people say about TM

"When I treat stress with something like TM, I can get as much as a 48-66% improvement."

watch the video with Dr. Susan Steinbaum, Lennox Hill Hospital, in partnership with the David Lynch Foundation

Research on TM and health benefits

TM practice & employees: Reduced anxiety, job tension, insomnia, fatigue; improved health, employee effectiveness, job satisfaction, relationships.

Alexander, Charles N., Gerald C. Swanson, Maxwell Rainforth, Tom W. Carlisle, Christopher C. Todd and Robert M. Oates.

“Effects of the transcendental meditation program on stress reduction, health, and employee development: A prospective study in two occupational settings.” Anxiety Stress and Coping 6 (1993): 245-262.

TM & African Americans with coronary heart disease: 48% risk reduction in the composite of mortality, nonfatal myocardial infarction, nonfatal stroke.

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. Circ Cardiovasc Qual Outcomes. 2012 Nov;5(6):750-8.

TM & health care use: 50% fewer doctor visits & hospital days vs. control over 5 years. Little increase in health care needs as age increases.

Orme-Johnson, D.

Medical care utilization and the transcendental meditation program.. Psychosomatic Medicine 49(5):p 493-507, September 1987.

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How to learn the TM technique

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This website is being provided for general educational purposes only and not as personal medical advice. 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. While research shows strong statistical evidence of the benefits and efficacy of the Transcendental Meditation technique in a wide set of fields, the results that any individual may actually receive cannot be predicted or promised. © 2026 Maharishi Foundation International. All rights reserved