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Transcendental Meditation

Transcendental Meditation

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Transcendental Meditation infographic
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Definition

Transcendental Meditation® (TM) is a beneficial mantra meditation practice. 

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How to Do It

TM is a protected brand and has to be learned from an authorized teacher. Contact your nearest TM teacher to take classes. 

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Benefits

  • May Improve focus and attention (1)
  • May decrease sensitivity to pain
  • May reduce anxiety and depression
  • May increase feelings of pleasure and well-being
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Time Commitment

30-40 minutes per day.

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Why it works

  • Transcendental Meditation can increase the stimulation of alpha waves in prefrontal and temporal brain areas which are associated with attention, concentration, and focus (1). 
  • TM may further promote well-being by decreasing noradrenaline and cortisol levels in the brain (linked to stress) and by increasing serotonin and dopamine concentrations (linked to pleasure and well-being) (1).
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Suggested Frequency

15 - 20 minutes twice per day.

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Supporting Studies and Articles

  1. Mosini, A. C., Saad, M., Braghetta, C. C., Medeiros, R. de, Peres, M. F. P., Leão, F. C., … Leão, F. C. (2019). Neurophysiological, cognitive-behavioral and neurochemical effects in practitioners of transcendental meditation: €”A literature review. Revista Da Associação Médica Brasileira, 65(5), 706–713. https://doi.org/10.1590/1806-9282.65.5.706
  2. Ooi, S. L., Giovino, M., & Pak, S. C. (2017). Transcendental meditation for lowering blood pressure: An overview of systematic reviews and meta-analyses. Complementary Therapies in Medicine, 34, 26–34. https://doi.org/10.1016/j.ctim.2017.07.008
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Side Effects

None

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Required Equipment

None

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Gurus/Celebrities/Doing it

Deepak Chopra

David Lynch

The Beatles

Clint Eastwood

Russel Brand

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Suggested Time of Day

Morning and Evening

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Category

 Mood  Stress  Health  Productivity  Focus
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