Reducing Anxiety & Overcoming Depression

The Transcendental Meditation technique: an evidenced-based approach

Maharishi Mahesh Yogi

Energy, inner happiness, personal growth The TM technique allows your mind to effortlessly settle inward—beyond busy, agitated levels of thinking—to draw upon your inner source of energy, order, and intelligence—reducing stress and anxiety and stimulating positive psychological growth.

How TM reduces anxiety and depression Scientific studies have shown that during TM practice, cortisol and other stress indicators fall markedly, blood pressure tends toward normal, the whole physiology shifts toward more settled and balanced functioning. This reversal of the stress response in the body results in a clearer, calmer, more harmonious state of mind and emotions outside of meditation.

Holistic Forty years of scientific research on the TM technique has identified a wide range of positive effects from regular, twice-daily practice. This research shows the TM technique impacting all aspects of mental and physical health—facilitating healing while promoting holistic growth and transformation.


Scientific studies

Decreased anxiety

A comparative study, involving 1,295 subjects, found the TM technique more effective than other approaches at reducing anxiety. The study also found that TM practice significantly lowers anxiety among people with the highest measures of trait anxiety. Journal of Alternative and Complementary Medicine19(10): 1-12, 2013. Chart

Normalization of High Blood Pressure

A meta-analysis conducted at the University of Kentucky considered a wide variety of meditation practices and found TM to be the only technique to significantly reduce high blood pressure. American Journal of Hypertension 21 (3): 310-6, 2008. Chart


Biochemistry of Reduced Stress: Reduced Plasma Cortisol

Significantly decreased plasma levels of cortisol are seen during TM practice, indicating reduced stress in the physiology. Hormones and Behavior 10: 54–60, 1978. Chart

Reduced Depression

Study participants who began practicing the TM technique showed a significant decrease in depression after three months, in contrast to controls, with continual decline in symptoms over a 12-month period. 31st Annual Meeting of the Society of Behavioral Medicine, 2011. Chart


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Gary Kaplan, MD

Gary P. Kaplan, MD, associate professor of neurology at New York University School of Medicine

"People who come to me for relief from stress and stress-related disorders need an effective meditation that's quickly mastered and produces consistent results. Though TM is a mental technique, due to the mind-body relationship the practice has extensive physiological effects. TM allows the mind to settle very deeply inward—in a natural way. TM teachers call this effortless transcending. It's what sets TM apart and why the technique is so beneficial for mind and body, right from the start."