Transcendental Meditation worst at lowering Blood Pressure

A recent review of meditation research has shown that, when compared to other interventions for lowering blood pressure Transcendental Meditation was worst at lowering blood pressure than any other intervention.

The review, sponsored by the United States Department of Health and Human Services was performed by the prestigious University of Alberta Evidence-based Practice Center. It was titled Meditation Practices for Health: State of the Research.

The following chart summarizes the not-so-surprising findings on Transcendental Meditation and blood pressure. It's not that surprising since the high impact medical Journal of Hypertension performed a previous review on Transcendental Meditation and found there was no evidence to support that Transcendental Meditation actually reduced blood pressure.

So if you're hearing contrary claims, most likely from someone trying to sell you Transcendental Meditation products or services, look for independent research, not research performed by Transcendental Meditation organization representatives.

From:

Meditation Practices for Health: State of the Research

Prepared for:

Agency for Healthcare Research and Quality

U.S. Department of Health and Human Services

540 Gaither Road

Rockville, MD 20850

www.ahrq.gov

Prepared by:

University of Alberta Evidence-based Practice Center

Edmonton, Alberta, Canada

Investigators:

Maria B. Ospina, B.Sc., M.Sc.

Kenneth Bond, B.Ed., M.A.

Mohammad Karkhaneh, M.D.

Lisa Tjosvold, B.A., M.L.I.S.

Ben Vandermeer, M.Sc.

Yuanyuan Liang, Ph.D.

Liza Bialy, B.Sc.

Nicola Hooton, B.Sc., M.P.H.

Nina Buscemi, Ph.D.

Donna M. Dryden, Ph.D.

Terry P. Klassen, M.D., M.Sc., F.R.C.P.C.

Transcendental Meditation: The Alpha Coherence Lie

In keeping with some of the questions raised in the previous post on TM teachers, and the misinformation they routinely disseminate, I'd like to talk a bit about the prevalent TM claim that TM, and esp. the TM - Sidhi programme, that these meditation techniques:

1.  Produce alpha coherence in a range that is significant, important, helpful and/or indicates a "unique" or "higher state of consciousness".

and

2. That there is an actual increase in Alpha power during Transcendental Meditation.

As early as the 1980's independent scientists were exploring the significance of EEG claims made by Transcendental Meditation researchers. In 1983 what researchers found was that EEG alpha waves (often simply "alpha") changed during meditation, when compared to baseline. What they weren't sure of was this change significant when utilizing appropriate controls? A study was performed on long term TM meditators and novice TM meditators and then compared to appropriate controls.

What the researchers found was that when appropriate controls were used, instead of alpha increasing during TM, it actually decreased: leaving the student at a lower level of alpha after their meditation session:

So what's the big deal about "alpha"? Is their a big deal about alpha?

The pioneer of EEG interpretation Barbara Brown was very clear when it comes to drawing any conclusions on alpha waves:

"Concluding anything about alpha is perilous."

...yet numerous TM studies try to do just this: associate alpha coherence with "higher states of consciousness". And just like Brown's warning, this is a perilous claim indeed, as it turns out: there's really nothing remarkable about alpha or alpha coherence in the range found in Transcendental Meditation meditators.

It might help to explain a little bit about the now obsolete measurement known as "EEG coherence" and what it actually is. Coherence, when referring to EEG waves, is when EEG waves at different sites in the cerebral cortex are "in synch". This is also known as "spectral covariance". "Coherence is the frequency correlation coefficient, and represents the degree to which the frequency profiles of two distant areas of the head, as reflected in the electrical signals detected by scalp electrodes, are similar." The reason this is no longer a helpful form of measurement is that coherence is a measure that does not separate the effects of amplitude and phase in the interrelations between two signals (1999, Jean-Philippe Lachaux, Eugenio Rodriguez, Jacques Martinerie, and Francisco J. Varela ).  

EEG coherence, particularly in regard to slow brain wave (like alpha), it turns out is a common phenomenon. In order for the nervous system to do what it commonly does, neurons in the brain need to work together routinely, just as part of normal human functioning. As recent researchers commented: "It is important to keep in mind that such measures reflect extremely blurred and crude estimates of the synchronous processes of the ~10^11 neurons in a human brain."

It should therefore come as no surprise, when leading neuroscientists were writing a synopsis for the state of the art in meditation research in textbook form, they would comment on the unusual claims of Transcendental Meditation researchers. They pointed out that:

The dominant frequency in the scalp EEG of human adults is the alpha rhythm. It is manifest by a ‘peak’ in spectral analysis around 10 Hz and reflects rhythmic ‘alpha waves’ (Klimesch, 1999; Nunez et al., 2001). Alpha oscillations are found primarily over occipital-parietal channels particularly when the eyes are closed, yet alpha activity can be recorded from nearly the entire upper cortical surface. During wakefulness, it is a basic EEG phenomenon that the alpha peak reflects a tonic large-scale synchronization of a very large population of neurons.

and

...alpha frequencies frequently produce spontaneously moderate to large coherence (0.3-0.8 over large inter-electrode distance (Nunez et al., 1997)). The alpha coherence values reported in TM studies, as a trait in the baseline or during meditation, belong to this same range. Thus a global increase of alpha power and alpha coherence might not reflect a more “ordered” or “integrated” experience, as frequently claimed in TM literature...

 It's also common for TM advocates to claim that this common EEG coherence is "unique" to TM. It turns out this has not only been long known to be untrue, but TM advocates, TM teachers and TM researchers still state this as if it were true:

Other relaxation techniques have led to the same EEG profile and studies that employed counterbalanced control relaxation conditions consistently found a lack of alpha power increases or even decreases comparing relaxation or hypnosis to TM meditation (Morse et al., 1977; Tebecis, 1975; Warrenburg, Pagano, Woods, & Hlastala, 1980).

But what of claims that this magic alpha coherence is representative of a "higher state of consciousness" different or beyond waking, dreaming and sleeping? The researchers nipped this myth in the bud as well:

Similarly, the initial claim that TM produces a unique state of consciousness different than sleep has been refuted by several EEG meditation studies which reported sleep-like stages during this technique with increased alpha and then theta power (Pagano, Rose, Stivers, & Warrenburg, 1976; Younger, Adriance, & Berger, 1975).

 So not only does Transcendental Meditation not produce a unique and/or "higher" state of consciousness, it actually is within the waking-sleeping-dreaming cycle that healthy humans normally experience.

This observation jives with recent television reports of supposedly advanced TM meditators in Maharishi Vedic City which shows these "experts" often nodding off or asleep. Anecdotal reports of Golden Domes in Fairfield, IA indicate the many people sleeping and snoring has actually become a widespread problem. Certainly not what most people would consider a "higher" type of consciousness.

This global alpha increase is similar to other relaxation techniques. The passive absorption during the recitation of the mantra, as practiced in this technique, produces a brain pattern that suggests a decrease of processing of sensory or motor information and of mental activity in general. Because alpha rhythms are ubiquitous and functionally non-specific, the claim that alpha oscillations and alpha coherence are desirable or are linked to an original and higher state of consciousness seem quite premature.

It appears this "relaxation response" is common to numerous other relaxation techniques (meditation expert and former TM researcher Dr. Herbert Benson lists 8 common techniques which produce this same type of relaxation effect) but it does not (after 50 years of Transcendental Meditation practice) produce any "higher state of consciousness". Thus even wilder metaphysical claims such as "enlightenment" seem rather preposterous, in light of actual, independent research.

No higher states of consciousness here, please keep moving!

While there are forms of EEG coherence that do correspond to the states of consciousness seen in advanced yogis and meditators, these types of changes have not been found in Transcendental Meditation meditators.

More on these fascinating findings in a later post.

Transcendental Meditation and Ignorance of Meditation

Despite being a once popular meditation method, Transcendental Meditation teachers are probably the least informed and experienced "teachers" of meditation I know of. After all, they're really not trained in the mechanics of meditation, but marketing. A recent article by TM proponent and long-time TM teacher Tom Ball is a perfect example. Let's look at how much is understood about meditation praxis and how confused some people are as to what the differing types of meditation are, and why. Transcendental Meditation, Mindfulness And Enlightenment by Tom Ball  "What's the difference between Transcendental Meditation and mindfulness meditation?" This frequently asked question rises out of the growing popularity of these two mainstream meditation practices. Due to requirements of time and tuition for learning the Transcendental Meditation technique, some people may wonder, "Aren't all meditations basically the same?" Mindfulness practices can be easily learned from a book, online or from a therapist, whereas the TM course involves up to 15 hours of training and can be learned only from a certified instructor. It's no wonder that people often want to compare these meditation techniques.

As is typical in Transcendental Meditation advocates, they will often posit false or ignorant statements, and then use they false assertions to try to forward their beliefs. What they are actually doing is creating a "straw man", an argument based on a false image from their own imagination or ignorance. Already in this first paragraph they've mislead the reader.

Ball states Mindfulness can easily be learned from a book or a therapist, etc. And of course, what he doesn't tell you that TM is often taught through books and tapes, or by instructions posted on the internet! But what Ball ignores is how Mindfulness is most often taught: it's most often taught in 7-10 day courses, although some people teach it over a long weekend, the 1 week or longer track is more traditional and in many ways more typical. One often receives meditational instructions from a seasoned meditator with years of inner experience in different forms of meditation. So instead of having to rely on "canned" and simply memorized "checking instructions" (a flowchart of instructions TM teachers are required to memorize), experienced meditators rely on their own extensive inner experience, tailored individually to the student.

Although both forms of meditation produce relaxation and practitioners may report some similar benefits—such as inner calm and centeredness, pain management or greater awareness and focus during the day—these techniques differ considerably, both in practice and range of effects as measured by scientific research.

Ah, here we go. Another set up. TM advocates will often cite "scientific research" on TM--but they'll fail to mention that TM research has a long, long history (several decades) of poor research. In fact TM research is so bad, it was even dismissed as "poor" in recent studies sponsored by the US government! The idea of good meditation research, is to improve and refine. Not these TM researchers! They're still putting out pilot studies and junk science after 40 years!

We'll look more into the specifics of the poor record of TM research a little later.

What is mindfulness meditation?

Mindfulness meditation (or guided mindfulness) generally involves watching one's thoughts, the breath or bodily sensations while sitting quietly. Typically the student does not judge or hold on to thoughts or perceptions, but merely observes them. Mindfulness is often described as the process of being attentive to one’s experiences. This practice of being mindful may also extend into daily activity, as one adheres to dispassionate observation of thoughts and actions in order to be more fully present in the moment and not overshadowed by passing concerns. [1] The practice of mindfulness takes place in what psychologists and neuroscientists generally call the waking state of consciousness, different from the sleep or the dream states.

Not a very good description, I have to say.

First it's important to explain what are the two basic forms of meditation that are taught in many Buddhist settings. These two meditation forms are 1) Mindfulness or Vipassana and 2) Shamatha or Calm Abiding meditation. Transcendental Meditation is a rudimentary practice of this latter type. But strangely here, we see no recognition or understanding of this basic fact.

Beginning meditators are welcome to begin with either a Mindfulness style of meditation or a Calm Abiding style, each one has it's own unique benefits. Advanced meditators learn they can actually unify both forms into something greater than the sum of the two: nondual meditation.

What is the Transcendental Meditation technique?

During the practice of the Transcendental Meditation technique, the mind spontaneously transcends, going beyond the mental activity of waking state to a unique state of restful alertness, called Transcendental Consciousness—a proposed fourth state of consciousness unlike waking, dreaming or sleep.[2]

Sigh.

Independent studies of TM meditators show that this claim is actually false. Most TM meditators are actually in descending stages of sleep. Despite many wild and fanciful claims, there is no evidence that TM produces any "state of consciousness" outside of waking, dreaming or sleeping states. In fact, when the EEG or electroencephalographs of actual yogis are compared to those of advanced TM meditators, they are quite different. The reason they are different is that while TM induces the same EEG and "relaxation response" found in many different forms of meditation, they do not produce the types of EEG changes seen in advanced meditators. This point is well known by leading scientists, but dutifully ignored by TM researchers (who are often TM meditators themselves!).

 This easy meditation involves using a mantra, or sound without meaning, that has a harmonizing effect on the mind and body, producing deep relaxation and quieter mental activity. Because deeper levels of the mind are more concentrated with energy, creativity and intelligence, one's awareness becomes infused with these qualities as the meditator experiences the inner depths of consciousness.

While I know from having spoken directly to many TM teachers that they were taught to tell students that their mantras were meaningless, this is not in fact the case. All of the TM mantras are listed in lengthy ancient books, encyclopedias of mantra, called koshas in Sanskrit. The koshas describe in exquisite detail the meaning and mechanics of all of the TM mantras, and many more. All of the TM mantras are mantras of various Hindu Gods and Goddesses.

Traditionally it is believed one can gain "boons" by repeating a certain deities mantra for a certain period or time or number of repetitions or until certain, specific signs appear. This is the origin of the idea that TM gives benefits in ones life.

TM, as a basic form of mantra meditation, simply leads one to elementary forms of mental quietude, while cutting one off from the surrounding world. Unfortunately, more advanced forms of mantra meditation or other varieties of meditation are not taught in TM or it's later techniques. This is probably why we only, after 50 years of people practicing it, still see mere relaxation response type findings, in even long-term TM meditators. In some cases, the habitual withdrawal or "transcending" can lead to psychiatric and psychological problems.

Meditation and the brain

Over the last several decades, many scientists have become fascinated with researching physiological correlates of the meditative state—studying Tibetan monks, Indian yogis and trained Western meditators as their subjects. One thing that has become obvious: different meditation techniques do not produce the same levels of relaxation, change in breath rate, brain patterns, or benefits for mind and body.

Unfortunately, you must be reading different science than leaders in the field are. It was long known (since the 1950's) that unusually high-amplitude gamma coherence was seen in Hindu Patanjali yogis who could go into samadhi, a higher state of consciousness, at will. One of the most "remarkable" things about meditation research during the 60's, 70's, 80's and 90's was that these finding were never replicated in westerners.

That is until recently. Advanced Tibetan Buddhist meditators who had mastered samadhi have been not only been able to go into higher, more integrated states of consciousness at will, they've been able to replicate the highly coherent EEG seen in Patanjali yogis! Samadhi it turns out is a common "skill" in even very different philosophical and religious traditions. It's no surprise therefore that this seminal finding was published in a major journal. It appears samadhi is a skill that can be acquired, with the proper instruction and with powerful enough meditative methodology, just like any other skill can be acquired (language, speech, writing, etc.).

For example, recent research on mindfulness meditation recorded a pattern of increased gamma in the rear of the brain, and found no significant changes in alpha activity. [3] Increased gamma is associated with heightened focus of attention.

Increased gamma coherence is common in advanced Hindu and Buddhist yogis. It is not found in TM practitioners.

Research on the Transcendental Meditation technique has repeatedly shown highly synchronous alpha throughout the entire brain, especially in the pre-frontal cortex. [4] Heightened alpha is associated with relaxed wakefulness, and increased coherence indicating improved overall brain functioning and is correlated with improved learning ability, higher IQ, better moral reasoning and increased neurological efficiency. This state of coherence is not found in ordinary relaxation or other meditation practices.

Actually the range of alpha coherence found in TM meditators is the same as that seen in normal humans, according to leading independent neuroscientists.

Meditation techniques that keep the mind actively attentive in the waking state, as mindfulness-type practices do, have not been found to consistently produce a level of relaxation deeper than ordinary eyes-closed rest—and relaxation is not a primary intention of all meditation practices. Transcendental Meditation is the only meditation found by research to produce a level of rest more than twice as deep as ordinary relaxation, indicated by changes in breath rate, skin resistance and plasma lactate. [5]

Actually TM is physiologically the same as napping. When using good controls (uncommon in almost all TM research), the difference is insignificant.

Enlightenment

Though meditation can be practiced strictly for health benefits—such as reduction of high blood pressure[6]—the awakening of full human potential, called nirvana or enlightenment, has historically been the goal of many of the venerated traditions of meditation. Fortunately, modern researchers have discovered a scientific basis for identifying higher consciousness—a coherent style of brain functioning and a balanced, more refined state of physiology. Numerous, peer-reviewed studies show that EEG coherence and more harmonious physiological functioning accompany both deep meditation and heightened awareness when stabilized in daily activity.[7] Research breakthroughs such as these are raising the field of meditation and personal growth to the evidence-based standards of science.

Unfortunately basic meditation methods, like TM, do not exhibit any "higher" states of consciousness outside waking, dreaming or sleeping. While it would be nice if such things were true, independent research shows us that this is clearly not the case. After 50 years of the pop-meditation practice, no such higher states of consciousness have been found.

The mindfulness approach to enlightenment

Many contemporary approaches of mindfulness strive to attain enlightenment by recapitulating the qualities of the enlightened state as a practice in meditation and daily life. Equanimity of mind, being fully present in the moment, and impartially observing ones thoughts are some of the attributes often associated with the state of enlightenment. Many spiritual aspirants believe that consciously striving to maintain these "enlightened" qualities in daily life will lead to total mindfulness or enlightenment.

It's obvious you have little training in meditation, although I know you must be proud you were able to memorize some charts of mantras, and the religious ceremony to give them out at great expense.

This isn't even close to how enlightenment is seen or cultivated in Buddhist meditative practice! Another straw man Platonic fallacy.

Enlightenment through Transcendental Meditation

TM practice offers another approach to enlightenment, one that involves simultaneously culturing both mind and body through twice-daily transcending. By alternating morning and evening TM with one's normal, natural daily routine, the inner, silent state of "pure consciousness" becomes stabilized and lived in the midst of one's outer activity.

While this is an interesting and colorful claim by Mr. Ball, in actuality no such yogic states of consciousness, called turiyatita, are seen nor have they ever been seen associated with Transcendental Meditation! It's unlikely that they ever will. Repeated scientific studies have shown that TM is a simple, yet expensive form of relaxation response meditation, but that it does not lead to any "higher states of consciousness". The numerous side effects of TM, (which apparently is why the vast majority of TM meditators eventually stop meditation) esp. dissociation, depression and the desire to withdraw from life, are more likely what students of TM mistake for "witnessing" (a phenomenon desperately sought after by many TM meditators).

 With this approach, there is no conscious attempt to maintain equanimity or detachment during or after meditation. The brain spontaneously becomes habituated to maintain a more orderly, coherent style of functioning, naturally giving rise to inner calm, broader comprehension, increased creativity and self actualization.[6] When the physiology gains deep relaxation during TM practice, accumulated stress is dissolved and the whole system becomes more balanced and resilient, able to support the spontaneous growth of higher consciousness in a natural way.

This is typical TM teacher nonsense. Part of the reason TM has been so unsuccessful in working to integrate different states of consciousness into activity is believed to be because they ignore the prerequisites to samadhi. It is said that even if one meditates for hundreds of years, one will never attain samadhi if one ignore it's prerequisites. TM training does ignore these prerequisites so important in the tradition of Patanjali and in the Buddhist yogic traditions.

Modern day interpretations of meditation, often self taught and without expert guidance, can account for the differences in effectiveness between the various meditation practices.

Good point. Since there are no experts in meditation in the TM movement, only mantra-salesman, this should be considered a warning sign. TM teachers primarily are trained in marketing, memorization, pseudoscience, Neo-vedism and canned "checking" techniques to help see if the meditation is working. Unfortunately, not everyone falls within the scope of this "cookie cutter" and assembly-line approach to meditation checking.

 When comparing meditations, whether the Transcendental Meditation technique, Vipassana, Zen, or guided meditation, it is now possible to refer to scientific research on the benefits before committing time to a meditation program.

Good point. Independent researchers have consistently found TM research to be both "poor", "exaggerated" and misleading. Such observations began as early as the 1980's and have continued up to the present day. The important element of honesty and integrity, hallmarks of good science and integral to actual scientific method have consistently been missing from TM Org-based meditation research. TM teacher training does not actually teach mastery of meditation, but a minimal subset of skills in order to be able to market, deceive and sell Hindu goddess mantras. Canned "checking" techniques (also memorized) are believed capable of helping students learn meditation.

Future posts will detail the science behind these claims, the opposing science and the references mentioned in this response.

Latest TM Research Joke

Veteran TM writer Mike Doughney's at it again skewering the latest Transcendental Meditation marketing scheme in the, uh, heart over at TM-Free blog.

As before (the most recent attempt being TM and Breast cancer in a typical, poorly controlled study) this is being pushed to all the blogs and media outlets, but it doesn't sound like anyone has actually read the paper in question! Indeed unlike actual cutting edge science, where you can read the latest and greatest paper in PDF format and decide for yourself, in TM research it is increasingly hard to find the actual paper behind the press releases! Obviously they don't want all of us sciencey-types actually reading the papers.

It's no surprise why.

This latest round of meditational masturbation is actually done by Dr. Robert Schneider, the same bozo who stared into the camera on the BBC meditation special, glassy-eyed (they had to awaken him from his meditation, apparently he had forgotten about the appointment) and told us that TM--which mostly involves nap-like, descending sleep stages--is actually a form of "deep rest".

My grandmother will be happy to hear this.

Mike nails it quite well:

The title, "Can Meditation Curb Heart Attacks?" is one of those leading questions that snake-oil salesmen love, since they can then respond with the answer they've already prepared. In fact, that's the strategy of the TM sales pitch for decades, as founding TM salesman Maharishi Mahesh Yogi once stated during a TM teacher training course: "Every question is a perfect opportunity for the answer we have already prepared." The New York Times has set the stage, creating a vacuum into which the following stage-managed presentation perfectly fits. A better title might have been, "Vedic theocrats claim introductory technique of their faith curbs heart attacks." It would have from the beginning clarified who's making the claim, and the nature of the organization that's making the claim. Unfortunately my expectations of New York Times reporters aren't likely to be fulfilled in my lifetime; this is a sad benchmark of how poor the reporting is in one of the nation's leading newspapers today.

But wait, there's more! Featured at the top of this slightly rewritten press release masquerading as a New York Times story is an account of a 70 year old woman with high blood pressure who meditates. Clearly, meditating isn't the only thing she's been doing about her high blood pressure. See, it says so right there in the article:

Could the mental relaxation have real physiological benefits? For Mrs. Banks, the study suggests, it may have. She has gotten her blood pressure under control, though she still takes medication for it...

I think the cause of her blood pressure being under control is rather obvious, and it isn't the practice of TM. But that didn't stop the TM salesmen from putting one over on this reporter, claiming that instead of the scientifically proven benefits of those nasty nasty "pills" from "allopathic" doctors (the words that some TM devotees use for scientifically-validated medications and medicine), the magic words in somebody's head were the real cause of their lowered blood pressure. The best they can come up with, as a clear statement of TM's efficacy, is "could have;" those of us familiar with the ineffectiveness of the whole "health" regimen sold by the Transcendental Meditation organization would say, "probably not." The rest is just a tornado of blowing smoke, leaving the reader with an illusion that TM is proven to be something of value when the evidence, after decades of trying, is just not there.

Mentioned nowhere in this story is a connection, obvious to knowledgeable observers, that takes the sheen off this glowing report alleging TM effectiveness: the lead researcher, and the primary person quoted in this article, works for the same organization that sells the TM program. The reader can certainly tease it out if so motivated, since the researcher, Robert Schneider, is a medical doctor who's identified as a director of a "research institute" based at Maharishi Institute of Management. But not everybody knows that "Maharishi" is the founder of the organization that sells the TM program, and that should have been made clear to readers. Also evident is another of the TM movement's habits, of giving grandiose institutional names to various elements of TM promotions and assigning "directors" to them. While its name may create the impression that the "Institute for Natural Medicine and Prevention" is a large imposing white-columned building full of top-notch scientists working on the latest cutting-edge discoveries in their fields, the fact is that this "Institute" is probably just Schneider and a few associates, and the only means of "prevention" they're researching, or even the least bit interested in, are those things that are part of the faith-based, allegedly "Vedic" stable of "Maharishi" branded products and services.