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What is good health?

Good health refers to a state of physical, mental, and social well-being in which an individual is free from illness, injury, and disease.

Various factors contribute to good health. These include:

  • Regular physical activity
  • A balanced diet
  • Adequate sleep
  • Genetic predisposition
  • A healthy environment

In addition, emotional resilience, positive relationships, self-esteem, a sense of purpose and meaning, and healthy coping mechanisms have been shown to play a significant role in our mental and emotional health, which in turn affect our physical health.

Conversely, many factors can contribute to poor health. Environmental factors such as water and air pollution, an unbalanced diet, lack of exercise, poor sleep quality, and substance abuse can all lead to health problems. 

One widely-recognized and significant factor contributing to poor health, both physical and mental, is stress. 

According to the American Psychological Association (APA), stress is a normal reaction to everyday pressures, but can become unhealthy when it upsets your day-to-day functioning.¹ Stress produces physical changes that affect nearly every system in our bodies, influencing how people feel and behave.

By causing mind-body changes, stress contributes directly to psychological and physiological disorders and diseases, and affects mental and physical health, reducing quality of life.

Managing stress is therefore crucial for maintaining overall health and well-being. Among the most powerful techniques for stress management and promoting good health is meditation.

Numerous scientific studies have demonstrated the health benefits of various meditation practices, including improvements in mental health and emotional well-being.

Meditation for health

Different meditation and mindfulness techniques can counteract severe issues relating to your physical, mental, and emotional health. Meditation health benefits are innumerable, and many people report that meditation makes a big difference to their quality of life, in the following ways: 

  • Meditation alleviates physical ailments, such as headaches, muscle tension, fatigue, and sleep disturbances.
  • Meditation also combats mental health issues, notably anxiety, depression, irritability, and difficulty concentrating. 
  • Meditation assists with negative emotions. Some of these include irritability, sadness, being overwhelmed, lack of motivation, mood swings, and a sense of isolation or loneliness. 

Health benefits of meditation

While the specific practices and approaches may differ, the underlying principles of mindfulness, relaxation, and focused awareness are common to many meditation traditions. 

There is evidence to prove why meditation for health works for so many people.  Scientific studies have shown that these practices can help improve mood, enhance focus, and promote overall health and well-being. 

According to the

Mayo Clinic,
the benefits of meditation can include:

  • Building skills to manage your stress
  • Reducing negative feelings
  • Lowering resting heart rate
  • Lowering resting blood pressure
  • Helping you sleep better

One of the most renowned techniques for promoting good health and overall well-being is the Transcendental Meditation—or TM—technique.

What is Transcendental Meditation?

TM is a simple technique, practiced twice a day for 20 minutes, with the eyes closed, sitting in any comfortable position. It is different from other meditation techniques in that it does not require any effort, focus, or concentration. 

Anyone can practice the TM technique and enjoy its benefits. It can help as a

health-promoting meditation
without any need for changes in belief or lifestyle. 

Since its introduction by Maharishi Mahesh Yogi in the 1950s, the TM technique has gained popularity for its simplicity and effectiveness in promoting relaxation and overall well-being. The technique is taught by certified TM instructors, and its benefits have been experienced by millions of people from all walks of life.

During Transcendental Meditation practice, the active mind settles down and experiences a unique state of restful alertness. This process allows the body to gain a state of deep rest, often deeper than that achieved during sleep, while the mind remains alert and awake. 

This state of restful alertness is characterized by a decrease in metabolic rate, reduced breath rate, and a

calm yet alert mind
.

Health benefits of Transcendental Meditation

More than 380 peer-reviewed studies have been conducted on the TM technique. These studies have investigated the effects of TM on various aspects of health and well-being, including stress and anxiety reduction, cardiovascular health, and cognitive function. 

The large body of research supporting the TM technique’s benefits is one of the reasons why it is a meditation for mental health that has been taught to millions around the world.

“TM was simple and easy for me to implement in my daily life. Within a short time of practice, I've already experienced a wide array of health benefits.” Tony, June 2023,

Trustpilot

Here are some key findings on the effects of TM practice on health:

  • Better sleep: Research shows the TM technique leads to deeper and longer sleep patterns. Better sleep has many knock-on effects on other areas of health.²
  • Relaxation response: The TM technique acts as a natural antidote to stress, by dissolving the daily stresses that build up, as well as deeper stresses originating from trauma. This in turn leads to
    decreased heart rate
     and lower blood pressure.³
  • Reduced cortisol levels: TM practice lowers cortisol, a hormone associated with weakened immune systems, lower cognitive function, and mental health issues.⁴
  • Reduced stress, anxiety, and depression: Several peer-reviewed studies have found the TM technique reduces anxiety.⁵ Those who benefited included individuals with high anxiety levels such as people with chronic anxiety, veterans with post-traumatic stress disorder (PTSD), and prison inmates.⁶
  • Lower blood pressure: Practicing TM has been shown to reduce stress and blood pressure, comparable with other lifestyle changes such as weight-loss diets and exercise.⁷

"I am daily experiencing the benefits and I've noticed improvements in my mental, physical, and spiritual health as well as improvements in my relationships with people”

Ricardo, February 2024,

Trustpilot

Take the first step

If you want to improve your overall health, consider learning the TM technique. 

Backed by scientific research, the Transcendental Meditation technique has been shown to be a powerful tool with many health benefits, improving both physical and mental well-being. By incorporating TM practice into your daily routine, you can enjoy the health benefits of meditation and experience reduced anxiety, better sleep, and much more.

By Soha Abu Shakra, July 12 2024

References:

  1. American Psychological Association (APA),
    https://www.apa.org/topics/stress
    , (Accessed July 12 2024).
  2. Alexander CN, Swanson GC, Rainforth MV, Carlisle TW, Todd CC, Oates RM. Effects of the Transcendental Meditation program on stress reduction, health, and employee development: A prospective study in two occupational settings. Anxiety Stress Coping. 1993;6:245–62.
  3. Aquino-Russell C, Aldiabat KM, Alsrayheen E. Experiences of advanced standing program nursing students and instructors practicing Transcendental Meditation. American Journal of Qualitative Research 2023 7(3):32-48. doi.org/10.29333/ajqr/13239
  4. Jevning R, Wilson AF, Davidson JM. Adrenocortical activity during meditation. Hormones and behavior 10(1): 54-60, 1978.
  5. Eppley KR, Abrams Al, Shear J. Differential effects of relaxation techniques on trait anxiety: a meta-analysis. Journal of
 Clinical Psychology 1989 Nov; 45(6):957-74
  6. Nidich, S., Mills., P., Rainforth, M., Heppner, P. et al. Non-trauma-focused meditation compared to exposure therapy in veterans with post-traumatic stress disorder: a randomized controlled trial. The Lancet Psychiatry, online version, Nov. 15, 2018
  7. Anderson JW, Liu C, Kryscio RJ. Blood pressure response to transcendental meditation: a meta-analysis. American Journal of Hypertension 21 (3): 310-316, 2008