Transcendental Meditation reduces risk of heart attack, diabetes and stroke, study shows

Long-term practice of Transcendental Meditation® can help reduce the risk of heart attack, stroke and diabetes by about 50 percent in people with heart disease, a new 2024 study shows.

The finding of a systematic review of all the published studies on the TM technique and cardiometabolic disease internationally has been published in a top medical journal, World Obesity. 

Distinguished Prof from RMIT University and Monash University, Barbora de Courten, and her PhD student, Mahesh Khanal, from RMIT University analysed the findings of 45 studies on the effects of the Transcendental Meditation® (TM) technique on risk factors for cardiovascular disease, stroke, diabetes and other related diseases.

Professor Barbora de Courten said Transcendental Meditation, which is a widely used technique, had been shown to improve resilience to stress and enhance heart heath.

“Psychological distress has a profound effect on people with these diseases and the associated risk factors,” Prof. de Courten said.

“We found compelling evidence that this meditation technique effectively lowers blood pressure, reduces insulin resistance – thereby decreasing the risk of diabetes – and lowers cholesterol levels, among numerous other health benefits.”

Their analysis has been published in reputable medical journal Obesity.

How does meditation help prevent diseases and promote wellbeing?

Transcendental Meditation has a profound effect on several regions of brain involved in thinking, emotional regulation and the body’s stress response systems, said the PhD candidate conducting the systematic review, Mahesh Khanal. 

What were the key findings of the study? 

An analysis of the research showed long-term practice of the Transcendental Meditation technique achieved a similar reduction to blood pressure to some mainstream medications, Prof. de Courten said.

“This meditation technique may also play a role in preventing the thickening of inner wall of great vessels, which can help improve blood flow to the heart and increase exercise tolerance,” she said.

“All these benefits from Transcendental Meditation can ultimately prevent the occurrence of heart attack, stroke and death.” 

How should you start practicing Transcendental Meditation? 

These are Prof. de Courten’s tips for getting started with TM:

1. Find a certified instructor: Transcendental Meditation is taught by certified instructors to ensure you learn the technique correctly.
2. Attend a free introductory session: Transcendental Meditation centres offer free introductory sessions where you can learn about the benefits of this meditation technique and how it works. 
3. Learn the technique: TM is taught over a 4-consecutive day personalised course. During these sessions, you’ll learn how to practice Transcendental Meditation correctly and receive your personal mantra.
4. Create a space: Sit in a comfortable place, where you feel safe to close your eyes, to practice the technique. 
5. Practice regularly: Transcendental Meditation is most effective when practiced twice a day for about 20 minutes each session. Consistency is key to experiencing the full benefits.
6. Be patient: Like any new habit, be patient with yourself and allow the practice to become a natural part of your daily routine.
7. Seek support: Transcendental Meditation centres offer ongoing support, group meditation sessions and refresher courses where you can ask questions about your experiences and feel confident in your practice.