Meditation is a time-honored practice that involves training the mind to focus and cultivate a state of heightened awareness and inner peace. Originating in ancient traditions, meditation has become a mainstream tool for enhancing mental and emotional well-being. 

The practice includes techniques such as mindfulness, concentration, and contemplation to achieve a tranquil state of mind.

These days more and more people are turning to meditation to alleviate stress, improve concentration, and promote emotional health. Scientific studies have shown that regular meditation can reduce symptoms of

anxiety
, depression, and chronic pain. Furthermore, meditation fosters a sense of calm and balance, making it an effective tool for managing emotions, particularly anger.

Meditation and anger management

Anger is a natural emotion, but when it becomes overwhelming or uncontrollable, it can lead to

adverse effects
on physical and mental health. Persistent anger can result in increased stress levels, hypertension, and a higher risk of heart disease. Additionally, unchecked anger can harm relationships and decrease overall quality of life.

Does meditation help with anger? The evidence suggests that it can. 

By cultivating a peaceful mind, individuals learn to observe their thoughts and emotions without judgment. This heightened awareness helps to identify anger triggers and respond to them more calmly and thoughtfully. 

Regular practice of anger meditations can rewire the brain to react less impulsively to anger-provoking situations, fostering a more serene and balanced approach to life's challenges.

Transcendental Meditation: a pathway to inner peace

Among the various meditation techniques,

Transcendental Meditation (TM)
stands out for its simplicity and effectiveness. While other meditation practices try to train the mind to be calmer or less reactive, TM doesn’t involve any effort at all. 

TM involves the use of a specific mantra, a word or sound, that is silently repeated to help the mind settle into a state of profound rest and relaxation.

The basics of Transcendental Meditation

TM is a meditation practice that was introduced to the West by Maharishi Mahesh Yogi in the 1950s and has since gained worldwide popularity. The practice is typically done twice a day for 20 minutes while sitting comfortably with closed eyes. 

Unlike other forms of meditation that require focused attention or mindfulness, TM allows the mind to effortlessly transcend active thinking and experience a unique state of restful alertness.

Benefits of Transcendental Meditation for anger reduction

Deep relaxation: TM induces a state of deep relaxation, which reduces stress and anxiety, common precursors to anger. The restful alertness experienced during TM helps calm the nervous system, lowering the body’s stress response.

The study below, published in the American Psychologist, found three physiological markers that show the rest achieved during TM practice is significantly deeper than simply resting with the eyes closed.¹

Improved emotional regulation: Regular practice of TM has been shown to enhance emotional regulation. Practitioners often report a greater ability to remain calm and composed in situations that would previously trigger anger. 

Additionally, a recent study published in the Permanente Journal in 2018 concluded that “The TM program was effective as a workplace wellness program to improve emotional intelligence and reduce perceived stress in employees.”²

“I have meditated twice a day since the class started and I feel like each time I am more rested and at peace. It’s helped with anger, shame, depression, and anxiety.” NH, July 2022,

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Improved relationships: The deep rest gained during TM helps individuals naturally maintain a more even keel and greater calmness throughout turbulent experiences. This heightened awareness also fosters empathy and understanding, reducing the likelihood of conflicts. 

TM practitioners find they become more tolerant and appreciative of others, and their personal and professional relationships naturally improve.³

Positive brain changes: Research indicates that TM can lead to positive changes in brain structure and function, including in areas related to emotional regulation. During TM there is increased blood flow to the prefrontal cortex (sometimes known as the CEO of the brain), and decreased blood flow to the amygdala (the part of the brain responsible for “fight-or-flight” reactions and releasing stress hormones).⁴

This means people who practice TM are less likely to react negatively, or angrily, to stressful stimuli. Instead, they are much more likely to react rationally and calmly. The brain connections displayed in this study below, published in Cognitive Processing, are highly correlated with

improved cognitive function
, including better memory, creativity, IQ, and problem-solving abilities. These changes contribute to a more resilient and balanced emotional state.⁵

"Stress, trauma, anxiety, tension, depression, hate, anger, sadness, despair, violence, tormented feelings and fear. All this stuff just starts to lift up naturally. I call it the 'suffocating rubber clown suit of negativity'. No one wants to be a clown."

— David Lynch on learning Transcendental Meditation

How to get started with Transcendental Meditation

To begin with Transcendental Meditation, get in touch with a local, certified TM instructor. Instructors provide personalized training and support to ensure the practice is done correctly and effectively. The process involves:

  • Learning the technique: A TM instructor will teach you how to use the mantra and guide you through the initial meditation sessions.
  • Establishing a routine: Consistency is key to reaping the benefits of TM. Setting aside time twice a day for meditation helps integrate the practice into your daily life.
  • Maintaining the practice: Like any skill, meditation improves with regular practice. Even on busy days, prioritizing meditation can significantly enhance your overall well-being.

“After one week my stress level is greatly reduced. I've hardly had a trace of the real anxiety or anger that used to spike during busy work periods” Todd, October 2019,

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Transcendental Meditation is a particularly powerful meditation for anger management and reduction. By fostering deep relaxation, improving emotional regulation, and enhancing self-awareness, TM helps individuals navigate life’s challenges with greater calm and equanimity. 

Embracing this practice can lead to a more peaceful, balanced, and fulfilling life, free from the detrimental effects of uncontrolled anger.

Find an instructor

To learn more about the wide-ranging benefits of TM practice and to start your journey towards better-regulated emotions, connect with a local certified TM instructor. There are 170+ TM Centers in the U.S. where you can learn to meditate, and discover a deep inner peace.

By Carlos Cervantes, August 30 2024 References:

  1. Dillbeck MC, Orme-Johnson DW. Physiological differences between transcendental meditation and rest. American Psychologist, 1987 Sep 42(9):879-81
  2. Valosek L, Nidich S, Link J, Konrad A, Rainforth M. Effect of Meditation on Emotional Intelligence and Perceived Stress in the Workplace: A Randomized Controlled Study. Permanente Journal, 2018; 22: 17-172
  3. Alexander CN, Swanson GC, et al. Effects of the transcendental meditation program on stress reduction, health, and employee development. Anxiety, Stress, and Coping, An International Journal, Volume 6, 1993 - Issue 3: 245-262
  4. Travis, F., Haaga, DAF, Hagelin, J et al (2010). A self-referential default brain state: Patterns of coherence, power, and eLORETA sources during eyes-closed rest and transcendental meditation practice. Cognitive Processing, 11(1), 21–30
  5. Mahone MC, Travis F, Gevirtz R, Hubbard D. fMRI during Transcendental Meditation practice. Brain and Cognition, 2018 Jun:123:30-33