Reducing anxiety and worrying thoughts—almost every form of meditation claims to be able to do this. That makes it hard to choose. Instead of relying solely on the claim itself, here are five criteria for objectively evaluating a technique.
1. Is there independent research on the specific effect? Not every form of meditation has the same level of research support. Check to see if there is research on measurable physiological effects (such as cortisol levels), not just on self-reported relaxation.
2. Is the technique taught in person, or is it a self-guided practice? With anxiety, there’s a higher risk of incorrect application; subtle errors in execution can go unnoticed. Personal instruction with correction prevents that.
3. Does the technique require concentration? Concentration-based techniques can actually trigger more mental effort and tension in anxious people. An effortless technique—one that doesn’t require concentration or thought control—is therefore a better choice.
4. Is there follow-up support if it doesn’t work right away? Some techniques feel uncomfortable at first. Access to guidance or correction afterward determines whether you can adjust a disappointing initial experience rather than giving up.
5. Is the technique sustainable in the long term? One-time exercises provide, at best, temporary relief. For a lasting reduction in ruminative thoughts, a daily practice is more effective than an occasional session.
Transcendental Meditation (TM)serves as an example of a guided option. Research on Transcendental Meditation (TM) shows an average 30% decrease in cortisol levels after a single session. The technique is taught one-on-one, requires no concentration, and includes free lifetime support. That doesn’t mean it’s the only suitable option; other techniques that meet the same five criteria may be just as suitable. It’s about the criteria, not any one specific technique.
Curious to know if TM meets these criteria for your situation? Attend a free, no-obligation introductory lecture: tm.nl/lezingen