What is meditation?

Meditation is an ancient practice with roots in multiple spiritual and philosophical traditions. It includes techniques that focus on quieting the mind, promoting awareness, and cultivating a state of relaxation. Today, meditation is used as a mental health tool, known for its ability to reduce stress, improve focus, and boost emotional well-being.

Some common forms of meditation include:

  • Mindfulness meditation: A practice that emphasizes being fully present in the moment.
  • Loving-kindness meditation: A method aimed at fostering compassion for oneself and others.
  • Transcendental Meditation (TM): A technique during which a mantra is silently repeated to reach a state of restful awareness.

Scientific research has shown that regular meditation can:

  • Reduce anxiety and depression
  • Lower blood pressure
  • Improve sleep quality
  • Enhance overall emotional resilience

But how does meditation specifically help with addiction recovery?

Meditation for addiction recovery

The

root causes of addiction
are complex, but it is understood that it is often driven by psychological and emotional stress. People struggling with addiction are often driven by a need to escape emotional pain, anxiety, or depression. 

Meditation, by calming the mind and reducing stress, can address some of these root causes.

Research has shown that regular meditation practice can:

  • Reduce cravings: Meditation helps to increase self-awareness and reduce impulsive behaviors, making it easier to manage cravings.
  • Improve emotional regulation: By enhancing emotional stability, meditation helps individuals handle triggers for relapse, such as stress and negative emotions.
  • Strengthen mindfulness: Practicing mindfulness helps individuals become aware of their thoughts and feelings without acting on them, which is great for managing addiction.

Now, let’s take a closer look at the TM technique and how it plays a unique role in addiction recovery.

How the TM technique helps people with addiction recovery

Courtesy of the David Lynch Foundation

What is the Transcendental Meditation technique?

The

TM technique
is a simple practice that involves silently repeating a specific mantra for 20 minutes, twice a day. Unlike some forms of meditation that require focused attention or controlling the breath, TM practice allows the mind to effortlessly settle into a deeply restful state.

The TM technique was introduced in the West by Maharishi Mahesh Yogi in the 1950s and has since gained popularity due to its accessibility and scientifically backed benefits. 

Practitioners often describe a state of "restful alertness", where the mind is quiet but alert, while the body experiences deep relaxation.

TM practice has been widely studied for its health benefits, particularly reducing stress¹ and anxiety², and promoting a sense of inner peace—all factors that are especially relevant for individuals dealing with addiction.

“TM transformed my life. I came from a family of addicts…within three years of learning and regularly practicing TM, I was off drugs, alcohol, tobacco, colas, and promiscuous sex…TM is profoundly effective. It was the smartest money I ever spent.”

Glenda, February 2020,

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The benefits of Transcendental Meditation for addiction recovery

  • TM practice reduces stress—a key trigger for addiction: Stress is one of the primary drivers of addiction and relapse. People often turn to addictive substances or behaviors to cope with overwhelming stress. However, the TM technique has been shown to significantly lower stress levels by reducing the production of stress
    hormones like cortisol
    .³ Furthermore, a Stanford University meta-analysis found that TM was twice as effective in reducing trait anxiety compared to other relaxation techniques.² For individuals in addiction recovery, this reduction in stress can help prevent relapse by making it easier to handle life’s challenges without turning to substances.
  • TM practice enhances emotional resilience: Emotional instability is a common challenge for those recovering from addiction. Mood swings, depression, and anxiety can often trigger relapse. Research suggests that the TM technique can help improve emotional regulation, helping to reduce stress, depression and burnout.¹ A study conducted by Alexander et al. (1994) found that individuals practicing TM showed improvements in emotional well-being and were more likely to remain sober compared to control groups.⁴ These individuals were able to manage emotional ups and downs more effectively, reducing their risk of relapse.
  • TM practice can change brain patterns associated with addiction: Addiction alters brain circuits related to reward, stress, and self-control. Neuroimaging studies have shown that the TM technique can help rebalance these circuits. TM practice promotes neuroplasticity—the brain’s ability to reorganize and form new neural connections, which is essential for overcoming addiction.⁵
  • TM practice reduces substance use: Several studies suggest that the TM technique can directly reduce substance use, including alcohol, nicotine, and drugs. A 2018 study published in the Journal of Substance Abuse Treatment found that integrating TM practice into conventional rehabilitation programs improved outcomes, particularly for patients recovering from opioid addiction. These individuals experienced fewer withdrawal symptoms and were less likely to relapse.⁶

A comparison of the results of several statistical meta-analyses (see chart) indicates that the Transcendental Meditation technique produces significantly larger reductions in tobacco, alcohol, and non-prescribed drug use than standard substance abuse treatments and standard prevention programs.

"There is extensive research to show that Transcendental Meditation can help with addictions across the board"

Norman Rosenthal M.D., Clinical Professor of Psychiatry at Georgetown University Medical School

“Going to TM has provided, even in a short time period, a noticeable improvement to my mood and concentration, and I also quit an addiction. The teachers at the center were great”

Phil, March 2020,

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While TM practice is not a standalone cure for addiction, it can serve as a powerful complementary therapy alongside traditional treatments like counseling and medical interventions. Many addiction recovery programs now integrate the TM technique as part of their holistic approach to care. It is recognized as a meditation for addiction which enhances overall mental health and emotional stability.

TM practice as a tool for lasting recovery

Addiction recovery is a lifelong journey, and while there are no quick fixes, practices like the TM technique offer valuable support.

The TM technique helps reduce stress, regulate emotions, and even alter brain patterns associated with addiction. By incorporating TM practice into a comprehensive recovery plan, individuals can improve their chances of long-term sobriety and emotional well-being.

"I've stopped drinking/drugs so compulsively…I used to drink or smoke marijuana every day…I feel like I'm discovering my true self without any shame…All these things have happened naturally for me. I didn't have to try to do any of them"

Cale, October 2021,

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Whether you’re looking to supplement traditional treatment methods or seeking a natural way to cope with cravings and stress, the Transcendental Meditation technique may provide the peaceful, grounded foundation needed to overcome addiction.

By practicing the TM technique alongside other forms of therapy, individuals can find greater peace of mind and emotional balance, key factors in breaking the cycle of addiction for good.

Start your journey

Connect with a local, certified TM teacher to learn more about the TM technique and its many other benefits.

There are 170+ TM Centers in the U.S. where you can learn to meditate, and discover a deep inner peace.

By Carlos Cervantes, March 10 2025 References:

  1. Elder, C., Nidich, S., Moriarty, F., & Nidich, R. (2014). Effect of Transcendental Meditation on Employee Stress, Depression, and Burnout: A Randomized Controlled Study. The Permanente Journal, 18(1), 19–23
  2. Eppley, K. R., Abrams, A. I., & Shear, J. (1989). Differential effects of relaxation techniques on trait anxiety: A meta-analysis. Journal of Clinical Psychology, 45(6), 957–974
  3. Jevning R, Wilson AF, Davidson JM. Hormones and Behavior 10 (1): 54-60, 1978
  4. Alexander, C. N., Walton, K. G., & Levitsky, D. (1994). Treating and Preventing Alcohol, Nicotine, and Drug Abuse through Transcendental Meditation: A Review and Statistical Meta-Analysis. Alcoholism Treatment Quarterly, 11(1–2), 13–87.
  5. Mahone, M. C., Ruggieri, A., Budding, D., Felicione, J., & Schmidt, R. (2018). Reductions in perceived stress following Transcendental Meditation practice are associated with increased brain regional connectivity at rest. Brain and Cognition, 125, 94-100.
  6. Nidich, S., et al. (2018). The Role of Transcendental Meditation in the Treatment of Addiction: A Longitudinal Study. Journal of Substance Abuse Treatment. 87:23-30