Transcendental Meditation: what the research says

Studies of TM for stress, anxiety and low mood are mixed and mostly low quality. Reviews disagree on whether it helps.

What a session is

Transcendental Meditation (TM) is a form of mantra meditation: you sit quietly and silently repeat a sound to let the mind settle.

What the research says

• Stress: One US trial in students found less distress after TM. Reviews of mantra meditation disagree, and most studies are low quality. Limited evidence · NCCIH, 2022 · JAMA Internal Medicine, 2014
• Worry and anxiety: Some studies found less anxiety after TM, but a US review found no clear benefit. Studies are mostly small or low quality. Limited evidence · JAMA Internal Medicine, 2014 · NCCIH, 2022
• Low mood: A few studies found less low mood after TM, but results are mixed and low quality. If low mood lasts, see a doctor. Limited evidence · JAMA Internal Medicine, 2014 · NCCIH, 2022
• Sleep, pain, menopause and grief: No good studies of TM for these in the sources we use. No good evidence yet

More on each need: Handle stress better · Feel calmer · Lift your mood · Sleep better · A relaxed body · Menopause wellbeing · Grief and loss

Is it safe?

Meditation is usually low risk, but about 8 in 100 people in studies felt worse, most often more anxious or low. If you have a mental health condition, talk to your doctor first. Use it alongside medical care, not instead of it. NCCIH, 2022 · NCCIH, 2017

Sessions on Sissoo complement medical care and never replace it. Please don’t stop or change any treatment without talking to your doctor. If you feel very low or think about ending your life, call your local emergency number now.

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Checked 17 October 2026. Next check by April 2027. How we rate the evidence.