How to do Transcendental Meditation?

How to do Transcendental Meditation?

Transcendental Meditation (TM) is a specific form of meditation that involves the use of a mantra—a word or sound—to facilitate deep relaxation and transcendent awareness. Here's a basic guide to practicing Transcendental Meditation:

Receive Instruction from a Certified TM Teacher: Transcendental Meditation is typically taught by certified instructors who have been trained in the specific techniques and principles of TM. It's important to receive proper instruction from a qualified teacher to ensure that you practice TM correctly and effectively.

Choose a Quiet Space: Find a quiet and comfortable space where you can sit undisturbed for the duration of your meditation session. It's helpful to create a peaceful atmosphere with minimal distractions.

Sit Comfortably: Sit in a comfortable position on a cushion, chair, or directly on the floor. Keep your back straight but relaxed, and rest your hands on your lap or knees.

Close Your Eyes: Close your eyes gently to minimize external distractions and turn your attention inward.

Repeat Your Mantra: During TM, you'll use a specific mantra—a word or sound—to help focus your mind and facilitate deep relaxation. Mantras used in TM are typically chosen by the teacher based on the individual practitioner's suitability. Your teacher will instruct you on how to use your mantra during meditation.

Silently Repeat the Mantra: With your eyes closed, silently repeat the mantra in your mind. Allow the mantra to be repeated effortlessly and naturally, without any force or concentration. The repetition of the mantra serves as a vehicle to transcend the activity of the thinking mind and access deeper levels of awareness.

Let Go of Thoughts: As thoughts, sensations, or distractions arise during meditation, simply allow them to come and go without getting caught up in them. Whenever you notice your attention drifting away from the mantra, gently return to silently repeating the mantra.

Continue for a Set Time: Practice Transcendental Meditation for about 20 minutes, twice daily—once in the morning and once in the evening. Set a timer for your meditation session to ensure that you meditate for the desired duration.

End Gently: When your meditation session is complete, take a few moments to sit quietly and allow yourself to gradually transition back to your regular state of consciousness. Open your eyes gently and take a few deep breaths before resuming your daily activities.

Maintain Regular Practice: Consistency is key in Transcendental Meditation. Aim to practice TM twice daily, ideally at the same times each day, to experience the full benefits of the practice.

Transcendental Meditation is a simple yet powerful technique for promoting relaxation, reducing stress, and accessing deeper states of awareness. With regular practice, many people report experiencing greater clarity, inner peace, and overall well-being in their lives.