A structured TM course for chronic stress — not another group app
Personal, one-to-one instruction from day one, a fixed four-day structure, and lifelong follow-up. Here's how it differs from mindfulness and MBSR training.
A structured TM course differs from mindfulness or MBSR training in three ways: personal one-to-one instruction from day one, a fixed four-day format instead of flexible weekly sessions, and free lifelong follow-up instead of support that ends after the course. For chronic, ongoing stress, that structure and continuity tend to matter more than for short-term or situational stress.
By dr. Paul Gelderloos, psychologist, certified TM teacher since 1977 and chair of TM Netherlands · Last updated
TM lowers cortisol by 30%
Average change in plasma cortisol during TM practice
<-5%
Control group
-30%
TM group
Bron: Hormones and Behavior 10(1): 54–60, 1978
Why structure matters for chronic stress
Mindfulness and MBSR training teach an observational attitude towards stressful thoughts, usually across eight flexible weekly group sessions. TM works differently: the technique itself — not just an attitude — is taught personally, one-to-one, by a certified teacher on day one, followed by three small-group sessions on days two to four.
For short-term or situational stress, a flexible group approach can be enough. For chronic, ongoing stress, the fixed structure and free lifelong follow-up tend to matter more — there is always a certified teacher to check your practice, long after a course-based programme would have ended.
Stress and sleeping badly
Stress and insomnia often keep each other going: you lie awake because of the tension, and you have less in reserve the next day because you slept badly. TM addresses the stress side. The technique lowers the stress hormone cortisol by an average of 30%, and in research on insomnia 42% of participants improved significantly after learning TM.
You meditate 20 minutes twice a day: once in the morning, and once in the late afternoon or early evening. Not right before bed. Read more in insomnia and meditation or on TM and health.
What independent sources say
“Transcendental Meditation is a simple, natural technique … this form of meditation gives deep rest to the body and the mind experiences inner peace, without using concentration or effort.”
“A 2009 study found that Transcendental Meditation helped reduce stress in students, while another showed it helped lower blood pressure, anxiety, depression and anger.”
The course is given at one of TM Nederland's 20 centres nationwide. You start with a free, no-obligation introductory talk (weekly, mostly online). The course itself follows over four consecutive days, an hour and a half a day: personal instruction on day one, small-group sessions on days two to four, plus two more online sessions one and two weeks later.
About the course structure, cost and how it compares to mindfulness.
A structured TM course follows the same four-day format for everyone: personal, one-to-one instruction on day one, followed by three group follow-up sessions on days two to four, plus two more online sessions one and two weeks later. Mindfulness/MBSR training is typically spread over eight weekly group sessions and support usually ends once the course finishes.
No. Mindfulness is an attitude of paying attention to the present moment without judgement. TM is a specific technique that lets the mind settle effortlessly, without concentration or thought control.
Stress and poor sleep often keep each other going. TM lowers the stress hormone cortisol by an average of 30%, and in research on insomnia 42% of participants improved significantly after learning TM. You meditate 20 minutes twice a day, the second time in the late afternoon or early evening, not right before bed.
Between €495 and €895, depending on household income. Students pay €345, school students €245, and partners learning together pay 1.5 times the regular rate. See all fees and payment options →
Twice a day for 20 minutes, sitting comfortably with the eyes closed.
No. TM is scientifically researched and non-religious — no beliefs, doctrines or lifestyle changes are required.
Still have questions? Attend a free introductory talk.
