Does transcendental meditation work?
A little, in trials. TM cut blood pressure slightly but eased stress no more than other programmes. Most UK adults pay £295 to £725. In one review, other meditation matched it on blood pressure.
On this page
Does transcendental meditation work?
A little. The clearest effect is on blood pressure. In adults with heart disease or at high risk of it, TM cut the top number by about 2.3 points in a 2024 Cochrane review.
For stress and anxiety, the results depend on what TM was compared with.
| What was measured | What trials found | How sure |
|---|---|---|
| Blood pressure, TM vs other programmes | Top number about 2.3 lower. | Moderate (Cochrane, 8 trials) |
| Blood pressure, TM in 18 studies | Top number 3.3 lower, bottom 1.8 lower. Faded after 3 months. | One review, 1,207 people |
| Stress and anxiety, TM vs other programmes | Little or no difference. | Low to very low (Cochrane) |
| Stress, anxiety and low mood, mantra meditation vs comparison groups | Small to moderate drops. | Weakened by study bias |
| Heart attacks and strokes | Very little information. | Too few trials to say |
Sources: Cochrane 2024; Schneider 2022; Mantra review 2022
The NHS says blood pressure is usually high at 140/90 or higher at a clinic. If yours is 145, a 3-point drop takes it to 142. That’s still high.
Want TM for trauma? In one trial of 203 US veterans with PTSD (lasting distress after trauma), TM did no worse than a standard talking therapy. Most of its authors work at a TM-linked university.
NICE found too little evidence to advise relaxation therapies for high blood pressure. It doesn’t stop you trying them, but it puts exercise and a healthy weight first. See exercise for blood pressure.
What is transcendental meditation?
TM is a mantra meditation. A teacher gives you a personal mantra, a word you repeat silently to settle your mind. You practise for 20 minutes twice a day.
The UK charity that teaches it says there’s no concentrating and no trying to empty your mind. It’s taught one to one.
How a UK TM course runs
- 1
Free talk
An info session before you book.
- 2
4 days
One-to-one teaching and your mantra.
- 3
Check-ins
A review a week later, then check-ups for 6 months.
- 4
Daily practice
20 minutes, twice a day, on your own.
The fee is a one-off and depends on your income. It runs from £295 on a concession to £725 on over £60,000 a year. The charity relies on your word, with no payslips.
Thinking of booking? Check whether 40 minutes a day fits your week first.
Is TM better than free mantra meditation?
One 2017 review pooled 19 trials. In clinic-style readings, TM cut the top number by 5.6 points and other meditation by 5.1.
With 24-hour monitors, TM’s drop in the top number was too small to be sure of. So the fee buys a teacher and a set routine. None of these reviews shows it buys a bigger effect.
| Type | How you learn | Cost |
|---|---|---|
| Transcendental (TM) | A TM teacher gives you a personal mantra over 4 days. | £295 to £725 for most adults |
| Vedic meditation | A personal mantra, eyes closed. Four 2-hour sessions over 4 days. | Set by each teacher |
| Mantra meditation | Any word or phrase you repeat silently. | Free |
Sources: TM UK; London Meditation Centre; AHA 2017
Vedic meditation is close to TM. One London centre says its teachers learned from a teacher trained by TM’s founder. We found no trials of Vedic meditation on its own.
Like the idea of a teacher and a group? A mindfulness course is another option. See MBSR explained.
How do I try mantra meditation for free?
The NHS has a free method that uses two silent words. It isn’t TM, but it rests on the same idea: words repeated in your head.
Try mantra meditation free this week
- Sit somewhere warm, comfortable and upright, on a chair, bed or the floor.
- Close your eyes. Breathe in, saying “breathe in” in your head. Breathe out, saying “breathe out”.
- Aim for about 20 minutes. The NHS says there’s no rule on length.
- When your mind wanders, bring it back to the words. A blank mind is not the goal.
- To finish, stop the words and sit with your eyes closed for a couple more minutes.
- If it makes you feel worse, stop and try something else.
Sources: NHS Every Mind Matters; NHS: mindfulness
If it helps, you may not need a paid course. For quick ways to calm down, see relaxation techniques. For bedtime, see meditation for sleep.
Can meditation make you feel worse?
Sometimes. The NHS says mindfulness is not right for everyone, and some people feel worse.
A review of all kinds of meditation found side effects in 3.7% of people in trials. The most common were anxiety and low mood. They can happen to people with no past mental health problems.
The TM trials in the Cochrane review didn’t report side effects, so we can’t say how often they happen with TM.
Take blood pressure tablets? Meditation is not a swap for them.
Never stop or change a prescribed medicine without your prescriber. See normal blood pressure.
When to speak to a GP
See a GP if:
- You’re struggling to cope with stress, or the things you’re trying yourself aren’t helping.
- You’ve had a low mood for more than 2 weeks.
- Your blood pressure is 140/90 or higher at a clinic, or 135/85 or higher at home.
Need help urgently, but it’s not an emergency? Call 111 or ask for an urgent GP appointment. Call 999 or go to A&E if someone’s life is at risk, or you can’t keep yourself or someone else safe.
Samaritans are on 116 123.
More help: stress management and natural remedies for anxiety.