The TM technique for better health

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

Transcendental Meditation has scientifically proven health benefits. The American Heart Association recognises TM as the only meditation technique shown to lower blood pressure. Research shows 48% risk reduction for cardiovascular disease, 30% lower cortisol, improved sleep quality and a stronger immune system. TM practitioners had 50–69% fewer hospital admissions over 5 years and a biological age 5–12 years younger. The technique is practised for 20 minutes twice daily.

Mario Orsatti
4 min

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

Mario Orsatti-certifiedTM teacher

Hoe verbetert TM de gezondheid?

De gezondheidsvoordelen van TM vloeien voort uit één fundamenteel mechanisme: diepe fysiologische rust. Tijdens TM komt het lichaam in een ruststand die dieper is dan gewone slaap. In deze toestand wordt het stressresponsesysteem genormaliseerd, dalen cortisolniveaus met 30% en krijgt het lichaam de kans om opgehoopte spanning los te laten.

Hart en bloedvaten

De American Heart Association erkent TM als de enige meditatietechniek die aantoonbaar hoge bloeddruk verlaagt. Een meta-analyse van 17 gecontroleerde studies toonde verlagingen van 5,0/2,8 mmHg. Bij patiënten met coronaire hartziekte bleek TM het risico op sterfte, hartinfarct en beroerte met 48% te verminderen.

Slaap

TM vermindert cortisol en verhoogt serotonine — de neurotransmitter die slaap-waakcycli reguleert. Dit resulteert in diepere, meer herstellende slaap. Onderzoek bij werknemers toonde verminderde slapeloosheid en vermoeidheid.

Immuunsysteem

Chronische stress onderdrukt de immuunfunctie. Door het stressresponsesysteem te kalmeren, herstelt TM de natuurlijke weerstand van het lichaam. Een 5-jarige veldstudie toonde dat TM-beoefenaars 50–69% minder ziekenhuisopnames hadden.

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-term improvements for overall health and well-being.

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

  • Deeper and more restorative sleep
  • Lower cortisol
  • Calmer and more balanced mind and body
  • Healthier heart and more balanced blood pressure
  • More energy and stronger immune system
  • More vitality and younger biological age

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

Fred Travis, Ph.D.psychologist and professor
Fred Travis
3 min

TM technique improves sleep

TM practice significantly reduces levels of stress-related hormones, including cortisol, which affects a wide range of life areas, particularly our sleep quality.

Practicing the TM technique also results in an increase in serotonin, the neurotransmitter that plays a key role in regulating mood and sleep-wake cycles. Healthy serotonin levels promote restorative sleep, which improves overall well-being and resistance to disease.

TM technique leads to a healthier heart

Research has shown that TM practice promotes a healthier heart and lowers the risk of cardiovascular problems. Regular practice significantly reduces high blood pressure and cholesterol, while insulin resistance improves.

Through relaxation and reduced stress, the TM technique helps prevent plaque buildup in the arteries, a major contributor to cardiovascular disease.

TM technique reduces need for medical care

A field study compared five years of medical utilization of 2,000 members who practiced the TM technique with a normative dataset of about 600,000 members of the same insurer. The TM group had lower medical utilization rates in all categories. Hospitalizations decreased by 50% for young adults and 69% for adults 40+.

TM practice lowers blood pressure in people with hypertension

A systematic review and meta-analysis of randomized controlled trials from 107 published studies on stress reduction and hypertension found that TM practice was associated with significant reductions in blood pressure. Other methods of meditation and relaxation, biofeedback and stress management had no significant effects.

TM en biologische veroudering

Chronische stress versnelt het verouderingsproces. TM keert dit om. Onderzoek toonde aan dat TM-beoefenaars een biologische leeftijd hadden die 5 jaar jonger was dan hun kalenderleeftijd. Bij langdurige beoefenaars was dit verschil zelfs 12 jaar. Dit wordt gemeten aan de hand van fysiologische markers zoals bloeddruk, gehoor en nabijzicht.

De preventieve werking van TM komt ook tot uiting in het zorggebruik: over een periode van vijf jaar hadden TM-beoefenaars 50–69% minder ziekenhuisopnames dan een vergelijkbare controlegroep van 600.000 personen. Dit gold voor alle categorieën medische zorg. Lees meer over TM en stressvermindering.

Research on TM and health benefits

TM practice in employees: reduced anxiety, work stress, insomnia, fatigue; improved health and job satisfaction.

Alexander CN et al - Anxiety Stress and Coping, 1993

TM in African-Americans with coronary artery disease: 48% risk reduction on total mortality, nonfatal myocardial infarction and nonfatal stroke.

Schneider RH et al - Circ Cardiovasc Qual Outcomes, 2012

TM & health care utilization: 50% fewer doctor visits and hospital days vs. control over 5 years.

Orme-Johnson D - Psychosomatic Medicine, 1987

Meta-analysis of 17 controlled studies: significant clinical and statistical reductions in blood pressure by 5.0/2.8 mmHg.

Rainforth MV et al - Curr Hypertens Rep, 2007

TM practice & aging: TM resulted in 5 years younger biological age; long-term practice in 12 years younger.

Wallace RK et al - Int J Neurosci, 1982

Discover more benefits of TM

The TM technique for relationships → The TM technique for world peace → The TM technique for stress and anxiety → The TM technique for a clearer mind →

How do you learn the TM technique?

Learn more about the course structure, your teacher, schedule and course fee.

 Discover the TM course

Frequently asked questions about Transcendental Meditation

Everything you want to know about TM, from costs to scientific research.

Transcendental Meditation is a meditation technique introduced in the 1950s by Maharishi Mahesh Yogi. You practice it twice a day for 20 minutes, sitting comfortably with your eyes closed.

What makes TM unique is that it is completely effortless. More than eight million people worldwide have learned TM.

The course fee is income-based so that TM remains accessible to all.

Gross monthly incomeTerm (In3/Klarna)One-time
Up to €2,0003 × €165€495
€2.000 - €3.0003 × €209€625
€3.000 - €4.0003 × €252€755
€4,000 and more3 × €299€895

Included in the course price is:

  • Personal one-on-one instruction
  • Three follow-up meetings
  • Free monthly group meetings (first six months)
  • Lifetime support worldwide

TM is taught in many places in the Netherlands. The first step is to attend a free introductory lecture.

Check tm.nl/lectures to see which teacher is closest to you.

In mindfulness, you consciously focus your attention on the present moment. In TM, you use a personal mantra that guides your mind completely effortlessly into stillness.

TM leads to coherence throughout the cerebral cortex. Both techniques have their value.

The course consists of four meetings on consecutive days. After these four days, you can practice TM completely independently at home.

Yes. More than 400 peer-reviewed studies conducted at more than 200 universities.

The American Heart Association recognizes TM as the only meditation technique proven to lower high blood pressure.

No, TM can only be learned through personal instruction by a certified TM teacher.

After four days of training, you can practice the technique independently for a lifetime, with lifelong guidance worldwide.

Ja. Meer dan 400 peer-reviewed onderzoeken, uitgevoerd aan meer dan 200 universiteiten. De American Heart Association erkent TM als de enige meditatietechniek die aantoonbaar hoge bloeddruk verlaagt. Het NIH heeft meer dan 26 miljoen dollar geïnvesteerd in TM-onderzoek.

De cursusprijs is inkomensafhankelijk, zodat TM voor iedereen toegankelijk blijft.

Bruto maandinkomenTermijn (In3/Klarna)Éénmalig
Tot €2.0003 × €165€495
€2.000 – €3.0003 × €209€625
€3.000 – €4.0003 × €252€755
€4.000 en meer3 × €299€895

Inbegrepen: persoonlijke instructie, drie vervolgbijeenkomsten, zes maanden groepssessies en levenslange begeleiding wereldwijd.

Bekijk alle tarieven en betaalopties →

Still have questions? Attend a free introductory lecture.

Completely free of charge, even if you're just curious.

 Find a lecture near you