Wellness Routines
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Transcendental Meditation

Compared in the reviewR9 · 27 full-text papers, 67 abstract-only

At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.

Requirements it fills
  • cognitive reappraisal
    Emotional · 1 paper put it here (inferred by the extraction, not stated in the paper)
  • mantra / repetition
    Contemplative Practice · 11 papers put it here (9 stated, 2 inferred)
  • body-based awareness
    Contemplative Practice · 1 paper put it here
How it is performed

  • Involves the repetition of non-religious mantras to settle the mind in calmer levels of thought until reaching a silent state of transcendental consciousness.

    Yolanda Álvarez-Pérez, A. Rivero-Santana, L. Perestelo-Pérez et al. (2022) · International Journal of Environmental Research and Public Health · 10.3390/ijerph19063380
    Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis

  • - Technique: Transcendental Meditation (TM) - Posture: Sitting comfortably with eyes closed - Object of attention: Silent repetition of a mantra - Instructions: Taught by a certified trainer in a standard 4-day course - Sequence: Two 20-minute sessions per day, one in the morning and one in the evening - Duration: Three months

    G. Avvenuti, Andrea Leo, L. Cecchetti et al. (2020) · Brain and Cognition · 10.1016/j.bandc.2020.105517
    Reductions in perceived stress following Transcendental Meditation practice are associated with increased brain regional connectivity at rest.

  • - Technique: Transcendental Meditation (TM) - Description: Mind-body program aiming for "restful alertness" and quieter mental states - Instruction: Taught by certified instructors in a standardized format, in-person or remotely - Practice: Twice daily, 20 minutes per session - Initial Phase: Five sessions - Follow-up: Additional group sessions once a month for three months - Posture/Object of Attention: Not specified

    M. Nestor, Alec Lawson, Daniel L Fischer (2023) · PLoS ONE · 10.1371/journal.pone.0265046
    Improving the mental health and well-being of healthcare providers using the transcendental meditation technique during the COVID-19 pandemic: A parallel population study

  • Uses specific mantras to induce deep relaxation and awareness.

    Andrea Calderone, Desirée Latella, Federica Impellizzeri et al. (2024) · Biomedicines · 10.3390/biomedicines12112613
    Neurobiological Changes Induced by Mindfulness and Meditation: A Systematic Review

  • - Technique: Transcendental Meditation (TM) - Object of attention: Sound or mantra - Posture: Not specified - Instructions: Participants attended a 1.5-hour information session, followed by a personal interview with a certified teacher. They then received 1.5 hours of TM training over four consecutive days, which included one-on-one instruction and practical lessons. - Sequence: Information session, personal interview, four days of training, twice daily practice - Duration per element: Information session (1.5 hours), personal interview (duration not specified), training (1.5 hours over four days), practice (15-20 minutes twice daily)

    B. Klimes-Dougan, Li Shen Chong, Ali Samikoglu et al. (2020) · Stress · 10.1080/10253890.2019.1656714
    Transcendental meditation and hypothalamic-pituitary-adrenal axis functioning: a pilot, randomized controlled trial with young adults

  • Practiced 15-20 minutes twice daily, sitting comfortably with eyes closed.

    C. Maclean, K. Walton, S. Wenneberg et al. (1997) · Psychoneuroendocrinology · 10.1016/S0306-4530(97)00003-6
    Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice.

  • - Posture: Sit in a comfortable position with eyes closed. - Object of attention: Repeated cycles of movement of attention from active thinking to more abstract levels, attaining a quiescent state. - Instructions: Allow the mind to effortlessly settle inward, beyond thought, to experience pure awareness. - Sequence: Repeated cycles of attention movement. - Duration: 15 to 20 minutes twice daily.

    Vernon Anthony Barnes, D. Orme-Johnson (2012) · Current hypertension reviews · 10.2174/157340212803530411
    Prevention and Treatment of Cardiovascular Disease in Adolescents and Adults through the Transcendental Meditation® Program: A Research Review Update

  • Silently repeat a mantra for 20 minutes twice a day; sit comfortably with closed eyes.

    Prem Sukh, Brinda B. Sharma (2023) · International journal of yogic, human movement and sports sciences · 10.22271/yogic.2023.v8.i1d.1407
    Application of meditation for stress management
Dose

Measured in duration — derived from the review's own dose_and_time prose.

Dose and time, as the papers state it

  • - Minutes per session: 20 minutes - Sessions per day: 2 sessions - Total programme length: 3 months - Expected total hours: 66 hours - Actual average hours: 30.6 ± 12.8 hours (range: 13.3-55.3 hours)

    G. Avvenuti, Andrea Leo, L. Cecchetti et al. (2020) · Brain and Cognition · 10.1016/j.bandc.2020.105517
    Reductions in perceived stress following Transcendental Meditation practice are associated with increased brain regional connectivity at rest.

  • - Minutes per session: 20 minutes - Sessions per day: 2 sessions (morning and evening) - Total programme length: 3 months - Additional group sessions: 5 initial sessions, followed by 3 additional sessions (45 minutes each) once a month

    M. Nestor, Alec Lawson, Daniel L Fischer (2023) · PLoS ONE · 10.1371/journal.pone.0265046
    Improving the mental health and well-being of healthcare providers using the transcendental meditation technique during the COVID-19 pandemic: A parallel population study

  • - Minutes per session: 15-20 minutes - Sessions per day: Twice daily - Total programme length: 8 weeks - Initial training: 1.5 hours of information session + 1.5 hours of training over 4 days - Total training time with a professional: Approximately 6 hours

    B. Klimes-Dougan, Li Shen Chong, Ali Samikoglu et al. (2020) · Stress · 10.1080/10253890.2019.1656714
    Transcendental meditation and hypothalamic-pituitary-adrenal axis functioning: a pilot, randomized controlled trial with young adults

  • - Dose: 15-20 minutes per session - Frequency: Twice daily - Total program length: 4 months

    C. Maclean, K. Walton, S. Wenneberg et al. (1997) · Psychoneuroendocrinology · 10.1016/S0306-4530(97)00003-6
    Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice.

  • 15 minutes per session, twice daily, for 2 to 4 months

    Vernon Anthony Barnes, D. Orme-Johnson (2012) · Current hypertension reviews · 10.2174/157340212803530411
    Prevention and Treatment of Cardiovascular Disease in Adolescents and Adults through the Transcendental Meditation® Program: A Research Review Update

  • 20 minutes twice a day

    Prem Sukh, Brinda B. Sharma (2023) · International journal of yogic, human movement and sports sciences · 10.22271/yogic.2023.v8.i1d.1407
    Application of meditation for stress management
Equipment

Equipment is a property of the movement and is authored, never derived from the evidence corpus (docs/research/round2/ROUND2_KNOWN_CORRECTIONS.md §1). This option resolves to no catalogue exercise, so nothing has authored it yet.

Level and prerequisites

  • Instruction from a certified teacher; ability to sit comfortably with eyes closed and silently repeat a mantra.

    G. Avvenuti, Andrea Leo, L. Cecchetti et al. (2020) · Brain and Cognition · 10.1016/j.bandc.2020.105517
    Reductions in perceived stress following Transcendental Meditation practice are associated with increased brain regional connectivity at rest.

  • Instruction from a certified teacher is required to learn the Transcendental Meditation technique. No prior meditation practice or specific physical capabilities are necessary. The practice involves daily sessions of 20 minutes, twice a day, which can be done at home.

    M. Nestor, Alec Lawson, Daniel L Fischer (2023) · PLoS ONE · 10.1371/journal.pone.0265046
    Improving the mental health and well-being of healthcare providers using the transcendental meditation technique during the COVID-19 pandemic: A parallel population study

  • Instruction from a certified teacher is required to learn Transcendental Meditation (TM). Participants must attend an information session, a personal interview, and four days of training with a certified teacher. Regular daily practice of 15-20 minutes twice a day is also necessary.

    B. Klimes-Dougan, Li Shen Chong, Ali Samikoglu et al. (2020) · Stress · 10.1080/10253890.2019.1656714
    Transcendental meditation and hypothalamic-pituitary-adrenal axis functioning: a pilot, randomized controlled trial with young adults

  • Instruction from a teacher is required to learn the technique. No prior meditation practice or specific physical capabilities are needed.

    C. Maclean, K. Walton, S. Wenneberg et al. (1997) · Psychoneuroendocrinology · 10.1016/S0306-4530(97)00003-6
    Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice.
Progression and regression

  • The practice was consistent with two daily 20-minute sessions for three months, totaling 66 hours of meditation. There was no progression or regression in the practice; it remained consistent throughout the study period.

    G. Avvenuti, Andrea Leo, L. Cecchetti et al. (2020) · Brain and Cognition · 10.1016/j.bandc.2020.105517
    Reductions in perceived stress following Transcendental Meditation practice are associated with increased brain regional connectivity at rest.

  • The practice involves daily home sessions of 20 minutes, twice a day, consistent throughout the study. Additional monthly group sessions of 45 minutes are provided for discussion and verification of practice correctness. The practice diary tracks adherence to the daily schedule. There is no change in difficulty or length of practice sessions over time.

    M. Nestor, Alec Lawson, Daniel L Fischer (2023) · PLoS ONE · 10.1371/journal.pone.0265046
    Improving the mental health and well-being of healthcare providers using the transcendental meditation technique during the COVID-19 pandemic: A parallel population study

  • The practice was structured as an 8-week program with initial intensive training followed by consistent daily practice of 15-20 minutes twice a day, with regular check-ins for support.

    B. Klimes-Dougan, Li Shen Chong, Ali Samikoglu et al. (2020) · Stress · 10.1080/10253890.2019.1656714
    Transcendental meditation and hypothalamic-pituitary-adrenal axis functioning: a pilot, randomized controlled trial with young adults

  • The practice of Transcendental Meditation (TM) does not involve progression or regression; it is consistently practiced for 15-20 minutes twice daily without changes in difficulty or duration over time.

    C. Maclean, K. Walton, S. Wenneberg et al. (1997) · Psychoneuroendocrinology · 10.1016/S0306-4530(97)00003-6
    Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice.
Who should not do this

  • - Exclusion criteria: MRI contraindications, severe past or present medical or psychological conditions. - Individuals with severe psychopathology were excluded from the study. - Caution is advised for individuals with severe mental health issues or specific health conditions.

    B. Klimes-Dougan, Li Shen Chong, Ali Samikoglu et al. (2020) · Stress · 10.1080/10253890.2019.1656714
    Transcendental meditation and hypothalamic-pituitary-adrenal axis functioning: a pilot, randomized controlled trial with young adults

  • - Individuals with certain health conditions or those taking prescription medications may need to exercise caution or consult a healthcare professional before starting the TM program. - The TM program should be taught by a qualified instructor according to standard procedures. - There are no required changes in lifestyle, philosophy, diet, or physical activity. - The paper does not mention specific adverse effects or contraindications related to the TM technique itself.

    C. Maclean, K. Walton, S. Wenneberg et al. (1997) · Psychoneuroendocrinology · 10.1016/S0306-4530(97)00003-6
    Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice.

  • The Transcendental Meditation technique is considered safe and can be performed without adopting any specific system of spirituality or belief. No serious adverse events were reported in a review of 20 randomized controlled trials, and no safety concerns were raised in a report on 813 studies. The NIH-sponsored clinical trials did not observe any adverse effects from TM practice. There are no specific contraindications or cautions mentioned in the paper.

    Vernon Anthony Barnes, D. Orme-Johnson (2012) · Current hypertension reviews · 10.2174/157340212803530411
    Prevention and Treatment of Cardiovascular Disease in Adolescents and Adults through the Transcendental Meditation® Program: A Research Review Update
Setting, as the studies used it

  • Minimal equipment; can be done at home; requires initial in-person training by a certified trainer.

    G. Avvenuti, Andrea Leo, L. Cecchetti et al. (2020) · Brain and Cognition · 10.1016/j.bandc.2020.105517
    Reductions in perceived stress following Transcendental Meditation practice are associated with increased brain regional connectivity at rest.

  • Minimal equipment (mantra), can be performed anywhere (home, outdoors, etc.), initial training requires facility or guided setting (certified instructors)

    B. Klimes-Dougan, Li Shen Chong, Ali Samikoglu et al. (2020) · Stress · 10.1080/10253890.2019.1656714
    Transcendental meditation and hypothalamic-pituitary-adrenal axis functioning: a pilot, randomized controlled trial with young adults

  • The Transcendental Meditation technique requires minimal equipment and can be performed anywhere, such as at home or outdoors, by sitting comfortably with the eyes closed. It is typically practiced twice daily for 15-20 minutes. The initial learning process involves instruction from a qualified teacher, but ongoing practice does not require any specific equipment or setting.

    C. Maclean, K. Walton, S. Wenneberg et al. (1997) · Psychoneuroendocrinology · 10.1016/S0306-4530(97)00003-6
    Effects of the Transcendental Meditation program on adaptive mechanisms: changes in hormone levels and responses to stress after 4 months of practice.

  • Minimal equipment (chair), can be done anywhere (home, etc.)

    Toby J. Woods, J. Windt, O. Carter (2021) · Phenomenology and the Cognitive Sciences · 10.1007/s11097-022-09812-y
    The path to contentless experience in meditation: An evidence synthesis based on expert texts
What the papers compared it with

A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.

Transcendental Meditation