Why I'd Write a Prescription For Transcendental Meditation If I Could

Transcendental Meditation (TM) sounds like something you’d do barefoot in the scented chambers of a reiki practitioner. But if I told you that there was a pill that could help lower your blood pressure, sleep better, and reduce stress, you’d want that prescription, right?

Transcendental Meditation 101

• The What: Transcendental Meditation is a meditation technique that activates alpha-1 wave activity in the brain, where you mentally repeat a word or phrase to reach a state of inner peace.
• The How: Sit comfortably with your eyes closed and silently repeat a mantra (“om” or “so-hum” [Sanskrit for ‘I am that’]) for 20 minutes twice a day.

Now for the interesting part: The Why. The science behind Transcendental Meditation’s benefits is pretty compelling.

The Benefits of Transcendental Meditation

A 2022 study tracked 80 healthcare workers for three months and found that TM helped improve chronic stress (insomnia and anxiety) significantly compared to usual wellness resources.

But the cardiovascular benefits might be even more impressive. A 2024 systematic review analyzed 45 studies and found TM reduces blood pressure by about 3.3 points systolic and 1.8 points diastolic.

• Zoom In: A 2012 study found that among African Americans with existing heart disease, TM practitioners were 48% less likely to have heart attacks or strokes over 5.4 years.

TM may also improve insulin resistance (how well your body processes sugar). A 2006 study of 103 people (mostly men) with coronary heart disease found TM improved insulin sensitivity and blood pressure. (Though we definitely need this study replicated with women!)

The American Heart Association has also recognized TM as a potential therapy for hypertension.

Tips For Getting Started

Transcendental Meditation needs to be taught in person, with 4 consecutive days of approximately 2-hour lessons. There is a cost involved, but that cost is based on someone’s ability to pay, so there are payment plans available and sliding fees to accommodate almost everyone’s financial situation. The fees go to paying the instructors, so that quality, credentialed experts can teach this practice.  

Insurance companies are now considering covering the costs of learning, since the clinical data regarding its benefits have been so impressive.

We’ve also been discussing Transcendental Meditation in The Wellness Experiment. We hosted a live webinar with Bob Roth, author of Strength in Stillness, who has spent 50 years teaching this ancient technique to everyone from Oprah to Gwyneth Paltrow.

My Experience With Transcendental Meditation

I’ll admit, I'm not as consistent as I’d like to be. I find that my best chances of success come when I do it first thing in the morning, when I can block off 20-30 minutes before the day takes over.

And every single time I practice, the results are positive. Meditation makes me more mentally efficient, positive, calm, and focused. It’s as if I gain 2-3 hours extra in my day. Instead of feeling rushed, I feel like I finish my to-do list EARLY.  

There is no excuse for not being more consistent since I always feel so good when I do it. It is THAT powerful. And as the saying goes: ‘you don’t find the time, you make the time.’

Bottom Line

TM is not a magic bullet. But with prescriptions for anxiety, hypertension, and insomnia steadily climbing, maybe it’s time to consider this practice that’s been around for 5,000 years and has some real science behind it.

If I could, I’d write “TM: 20 minutes twice a day” on a prescription pad and hand it to patients (especially women navigating the second half of life). But since I can’t do that, consider this my doctorly nudge to give it a shot. For more information on Transcendental Meditation, or to find an instructor near you, go to tm.org or check out davidlynchfoundation.org

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