The Health Benefits of Transcendental Meditation - Term Paper Example

The Health Benefits of Transcendental Meditation Transcendental meditation has often been dismissed by educated circles as some sort of joke or excuse for laziness. However, studies are continuously showing that transcendental meditation (TM) has actual, provable health benefits that go well beyond simple relaxation. This paper attempts to prove that TM has significant health benefits for the body and mind by first providing a clear definition of what is meant by ‘transcendental meditation’, establishing the known connections between the body and mind and finally surveying the available literature regarding the proven health benefits TM provides. The Health Benefits of Transcendental Meditation Because of its association with yoga and other Eastern philosophic belief systems and, later, with the New Age movements of alternative religious practices, meditation has often been dismissed in the West as something less than real. “Until recently the very word meditation tended to evoke raised eyebrows and thoughts about mysticism and hocus-pocus in many people. In part, that was because people did not understand that meditation is really about paying attention” (Kabat-Zin, 1990: 21). In particular, it is about paying attention to the moment as it is passing. This moves beyond the concept of living in the moment to being intimately aware of the moment even as it passes and becomes nothing more than memory. This transcendental explanation is easier defined than accomplished. The tendency of the mind is to take the opportunity of the ‘autopilot’ initiative to reflect upon the past or to make plans for the future. For those caught in desperate situations, this can lead to a destructive cycle of thinking that leaves little room for improvement while allowing them to miss out on the joys or triumphs of the present. One way in which people can help themselves break this cycle is through the process of meditation, which, it turns out, brings about some significant benefits including the benefit of clearer thinking, more enjoyed moments and an inner peace. It also offers numerous measurable physical benefits including reduced blood pressure, reduced stress, more restful sleep and lowered cholesterol. While there are many different forms of meditation, several of which require lengthy study, practice and training to accomplish, transcendental meditation was designed to be accessible to the layperson with a minimum of training for nearly instant benefit. Transcendental meditation can have numerous physical benefits as the result of the deep breathing and relaxation exercises that paradoxically bring about a more focused, connected state within the conscious. What is Transcendental Meditation Transcendental meditation, from here forward referred to as TM, is a specialized form of meditation “which allows the mind to settle down to a less excited state. The person experiences quieter and quieter levels of thinking till he or she arrives at a state of complete mental stillness. In this state the attention is said to have gone beyond, or transcended, the everyday levels of thought – hence the name transcendental meditation” (Russell, 1976: 15). The practice itself is described as something quite simple, a simple relaxation of the body for approximately 20 minutes twice a day through the process of a basic mental technique in which the mind is able to relax. “In TM there is no attempt to make the mind settle down; once started the process happens of its own accord without any control or coercion on the part of the individual – indeed, any such attempt would almost certainly disturb the process” (Russell, 1976: 16). This description makes it difficult to distinguish why TM is different from simply sitting in a quiet corner of the house and relaxing. This difference lies primarily in the mental processes that occur during this period. While there is a training process involved in learning how to make TM work for you, this process is relatively simple. According to Mark Cohen, a professor teaching this technique at Maharishi University of Management, there are seven steps that must be completed to learn the TM technique. While the first three of these can be self-taught, the remaining four must be personally instructed, requiring a four-day training session to fully learn the proper techniques. However, following this, the individual is prepared to reap the benefits of TM for the remainder of their life. There are a number of reasons why people may decide to begin practicing TM. One of the prime motivating factors for many people is to find a means of relieving stress. It is also adopted as a means of improving concentration, thinking ability and helping one feel calmer during the rest of the day. Increasingly, people are turning to TM as a means of gaining control over certain body functions such as blood pressure, heart rate, skin temperature and cholesterol (Weiss, 2007). In contemplating the concept of TM, people who have not yet learned the techniques often express doubt, skepticism and even fear that they are becoming involved in some sort of cult movement. One such skeptic was Peter Russell, who says his first experience with TM “was not, I must admit, all that I had hoped for, but this I soon realized was not the fault of the technique: the error lay in my being too analytical about the process” (Russell, 1976: vii). Because training for TM often costs several hundred dollars, many people are also wary of being taken advantage of, that perhaps they are spending their hard-earned money on something that perhaps could be learned without the expensive instructional process. Regardless of their initial approach to the process, though, many people have managed to find new strength and coping abilities through the TM technique. Russell reports his continued efforts led to him “feeling much calmer, more self-assured and getting things done more quickly and more effectively” (Russell, 1976: viii). The results he achieved were so visible, he claims, that many of his friends, originally somewhat derisive of his efforts, were beginning to attempt the technique on their own. Other meditators have indicated that they have found new strength to help deal with major life events such as the serious illness of a parent, a new ability to cope with the stress of heavy work or school schedules and mysterious illnesses that had previously kept them from participating in other activities (Discover, 2008). There are a number of perceived effects of TM that all of these meditators seem to have in common. These include the complete relaxation and deep sense of well-being acquired during the meditative practice as well as a perception that the mind and body are more capable of handling the various complexities life might throw at them. These perceptions are supported by research. One of the primary characteristics of a meditative state is allowing the mind to follow its own pathways rather than imposing specific agendas upon the action, such as finding a solution to a particular problem. Siff (2005) defines six different processes that can occur during meditation regardless of the individual’s intentions. These include a conflicted state, a connected state, a generative/experimental state, a receptive/open state, an explorative state and a non-taking up state. In each state, such as the conflicted state, it is important to recognize that it is part of the process. “Knowing that the conflicted process will be a significant part of one’s meditation practice, learning to be with it in an accepting and gentle manner will do a great deal to make it more tolerable and turn it into an arena of interest and exploration as opposed to it becoming something to be avoided or eliminated” (Siff, 2005). The generative/experimental state can generate new states of mind to replace other states of mind or to conduct a mental inquiry while a receptive/open state allows the mind to be “passive and receptive in regard to one’s experiences or becoming open to all that arises” (Siff, 2005). Explorative meditation allows the mind to analyze experiences and the non-taking up state involves experiencing the moment without allowing it to impress upon the mind. As has been mentioned previously, however, the concern with meditation in social work is typically focused upon a connected state, in which the individual has a focused experience of being connected not only to themselves, but also to the world around them. To encourage this state, it was discovered that “an awareness of breathing leads to absorption (a connected process). He [Buddha] saw how connection occurs through awareness of breathing and then was able to teach a ‘meditation practice’ based on it” (Siff, 2005). The Mind/Body Connection Science is finally beginning to realize the strong connection that exists between the mind and the body in its various processes. The mind is generally understood to operate in basically two states, the conscious and unconscious. In attempting to determine a solid definition of the term ‘consciousness’, one will discover it is a very difficult idea to pin down in specific words. “Like most words, ‘consciousness’ does not admit of a definition in terms of genus and differentia or necessary and specific conditions” (Searle, 1999). When attempting to determine a specific definition, distinctions are made between what Sigmund Freud termed as ‘conscious’ and ‘unconscious’ which helps to clear up the issue somewhat. Conscious thoughts are generally recognized as those that deal with identifying the textures and feelings of the various objects around the physical body, the plans one might have for how the day should be spent or the daydreams of what the future might hold. Other thoughts, such as those that control one’s heartbeat and breathing, determining which muscles must be used in order to pick up a pencil or placing the words one is about to speak in the appropriate order, tend to fall more into the realm of the unconscious. When one is practicing TM, the mind seems to enter yet a third state that exists somewhere between conscious and unconscious. It is capable of regulating the body’s processes, can conceive of the events that are occurring around it and yet remain unaffected and unconcerned with these issues while in the meditative state. A relaxed meditation state is brought on when an individual is naturally able to keep their breathing deep, slow and steady, rhythmic and comfortable during their meditation period. According to Ragnar (2007), part of the reason for this is due to a natural physical process because it is through the nose that we are able to stimulate our thought processes: “We can activate our latent abilities by auto-electrification of the tiny hair-like cilia in the nasal turbinates of the nose. The electrical tension then stimulates the roof of the brain at the top of the nose. Just like that deep breath taken at the beginning of our discussion that brought back lucid memories, purposeful deep breathing will activate clear perceptions and impressions.” This natural stimulation is part of the reason why so many individuals find it difficult to ‘clear your mind’ when attempting meditation and end up quitting because they feel it is not gaining them benefit. “Try observing how easily your own awareness is carried away from the present moment by your thoughts, no matter where you find yourself, no matter what the circumstances. Notice how much of the time during the day you find yourself thinking about the past or about the future. You may be shocked at the result” (Kabat-Zin, 1999: 22). However, this too is part of the process. This seemingly chaotic state in which random thoughts and concerns insist on intruding upon our awareness is what Jason Siff (2005) termed the conflicted state. “A ‘conflicted process’ by its very nature will be judged as not meditating. … one may be in conflict as to what one should be doing. One will most likely doubt that this is meditation and be confused as to what meditation really is, and attempt to resolve this conflict” (Siff, 2005). While Siff emphasizes the importance of accepting this state as merely part of the process, Ragnar goes on to explain his theory as to why this state is necessary, especially for the beginning practitioner. As the physical portions of the brain are stimulated by the breath, emotional traumas and other repressed images are released. “Think of your breath as a gentle but powerful breeze, moving little puffy white thought clouds across an azure sky of pure consciousness. Soon your mental horizon is clear, calm and peaceful. The whole world magically changes” (Ragnar, 2007). When this begins to happen, it is an indication that the individual is ‘doing it right’ but is often interpreted to be an indication that they are not capable of ‘learning the trick.’ While focusing on the breath can help to keep the person focused on the moment, it can also have a tendency to detract from the experience if carried too far. The physical benefits of deep breathing begin with a sense of relaxation as it triggers a reflex in the parasympathetic nervous system. It also helps to improve the quality of the blood supply and aids in the elimination of toxins from the body’s circulatory system while it increases the body’s abilities to digest and assimilate food (“Breathing Techniques”, 2007). In turn, the central nervous system, glands and skin all benefit from the increased oxygen supply, quickly rejuvenating the body and slowing or even reversing some effects of the aging process. The natural movement of deep breathing also serves as a massage unit to the abdominal organs and the heart, working to stimulate better blood circulation in these areas and reducing the amount of work required of the heart, which further reduces blood pressure and decreases heart disease. By burning up excess fat more efficiently when you are overweight or feeding starving tissues and glands when you are underweight, deep breathing acts as an internal weight regulator. Conscious practice of deep breathing during meditation can also increase the volume and elasticity of the lungs, which helps increase the supply of oxygen to the body the entire day, even when the individual is not focused on deep breathing exercises and allowing these physical benefits to take place throughout the day. Evidence of TM health benefits According to Mark Cohen of the Maharishi University of Management, TM is rapidly becoming a prescribed practice by regular doctors and often covered under insurance plans. Practicing TM induces a state of pure consciousness which has been associated with periods of natural respiratory suspension. Natural respiratory suspension is also associated with higher mean EEG coherence in all frequencies and brain areas (Badawi et al, 1984). Another study showed that people who learned TM were able to significantly reduce their systolic and diastolic blood pressure after three months as compared to a test group and a third group that was given education to reduce blood pressure through diet and exercise (Schneider et al, 1995). TM has also proven capable of reducing cholesterol levels by significant amounts as compared to a test group (Cooper & Aygen, 1979). These physical benefits are also enhanced by the mental benefits that TM has been shown to provide. According to a study on post-traumatic stress disorder, those who practice TM are able to overcome their insomnia to greater effect than other patients who have received psychotherapy (Brooks & Scarano, 1985) while a meta-analysis of 146 independent study results indicate that TM is the most effective technique in reducing trait anxiety than other methods commonly used and tested (Eppley, Abrams & Shear, 1989). Increasing numbers of studies are coming out all the time that illustrate how regular practice of TM can help us stay younger, enjoy better brain function, more efficient body function and be able to handle stress and other common mental ailments of the modern age. Conclusion Transcendental meditation offers significant health benefits to the individual who practices as recommended and taught. The practice of TM provides the individual with time to rest and think freely. When practiced correctly, it helps to induce a state of pure consciousness that brings the body into a more harmonious rhythm. The benefits of TM can be perceived within a relatively short period of time both while practicing TM and during the rest of the day. Science has proven that there are obvious connections between the state of the mind and the state of the body. In practicing TM, the mind enters into a unique state of consciousness that enables the body to overcome many major health problems, both mental and physical. Studies have proven that TM is most effective in overcoming high cholesterol levels, problems with blood pressure, regulate heart rates and improve brain function among other ailments. On the emotional level, TM has also proven to be most effective in treating post traumatic stress disorder and high anxiety. References Badawi, K; R.K. Wallace; D. Orme-Johnson & A.M. Rouzere. (1984). “Electrophysiologic Characteristics of Respiratory Suspension Periods Occurring During the Practice of the Transcendental Meditation Program.” Psychosometric Medicine. Vol. 46: 267-276. “Breathing Techniques.” (2007). The Counseling Center. Sam Houston State University. Available September 24, 2008 from Brooks, J.S. & T. Scarano. (1985). “Transcendental Meditation in the Treatment of Post-Vietnam Adjustment.” Journal of Counseling and Development. Vol. 64: 212-215. Cooper, M.J. & M.M. Aygen. (1979). “Transcendental Meditation in the Management of Hypercholesterolemia.” Journal of Human Stress. Vol. 5, N. 4: 24-27. “Discover the Benefits.” (2007). The Transcendental Meditation Program. Available December 6, 2008 from < http://tm.org/discover/meditators.html> Eppley, K.R.; A.I. Abrams & J. Shear. (1989). “Differential Effects of Relaxation Techniques on Trait Anxiety: A Meta-Analysis.” Journal of Clinical Psychology. Vol. 45, N. 6: 957-974. Kabat-Zin, Jon. (1990). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness. New York: Dell Publishing. Ragnar, Peter. (January-March 2007). “It’s What Connects the Mind with the Body.” Enlightenment Magazine. Vol. 35. Russell, Peter. (1976). The TM Technique. London: Routledge. Schneider, Robert H.; Frank Staggers; Charles N. Alexander; William Sheppard; Maxwell Rainforth; Kofi Kondwani; Sandra Smith; & Carolyn Gaylord King. (1995). “A Randomized Controlled Trail of Stress Reduction for Hypertension in Older African Americans.” Hypertension. Vol. 26: 820. Searle, John R. (1999). “The Problem of Consciousness.” Available through the University of Southampton December 6, 2008 Siff, Jason. (2005). “An Essay on What is Meditation?” Meditation Project. Weiss, Hilary B. (2007). “Transcendental Meditation: A Prescription for Lower Blood Pressure?” Vanderbilt University. Read More