Near-critical brain dynamics track effortlessness during meditation

Effortful cognition is typically associated with controlled, task-constrained neural processing, whereas effortless awareness may require a more flexible, internally driven mode of brain organization. Critical brain dynamics provide a principled framework for characterizing this shift, as systems near criticality are thought to balance stability and flexibility, allowing efficient information processing without excessive control. Transcendental Meditation (TM), characterized by a shift from effortful mental engagement to effortless awareness, offers a natural model for testing this possibility. Here, we investigated whether critical brain dynamics track TM as a global meditative state, or instead reflect moment-to-moment fluctuations in subjective effortlessness. We combined high-density electroencephalography (EEG) with time-resolved phenomenological reports using Temporal Experience Tracing (TET). Experienced TM practitioners (N = 33) and matched controls (N = 33) completed resting-state recordings before and after a 30-minute TM or silent counting control task. Long-range temporal correlations (LRTCs) were quantified using detrended fluctuation analysis, while functional excitation/inhibition (fEI) balance was used to estimate directional deviations from criticality. State-based analyses showed that TM increased alpha and beta LRTCs relative to pre- and post-resting state within meditators, but revealed no robust between-group differences in either LRTCs or fEI balance. In contrast, neurophenomenological analyses showed that subjective effortlessness was robustly associated with increased theta, alpha, beta, and broadband LRTCs, with significantly stronger relationships in meditators than controls. Restricting analyses to low-effort periods further revealed higher beta LRTCs in meditators, a difference missed by conventional state comparisons. These findings identify scale-free neural dynamics as a candidate marker of "letting go" during meditation.