How To Practice Transcendental Meditation

The transcendental meditation technique is a form of meditation that is based on the repetition of a mantra. The word “mantra” comes from the Sanskrit root man, meaning “to think.” The repetition of a mantra is thought to help focus the mind and promote relaxation. The benefits of transcendental meditation include lower blood pressure, stress reduction, pain management, and reduced chances of a heart attack or heart disease.

There are many forms of meditation. Mindfulness meditation is a form of meditation that is based on being aware of the present moment, your thoughts, and emotions as they arise, without judgment. Guided meditation involves following along with a recorded voice or video that leads you through the process of Meditation. Transcendental meditation is a specific form of mantra meditation, which involves the repetition of a mantra, or phrase, to focus the mind and promote relaxation.

The TM technique was developed by Maharishi Mahesh Yogi and has been taught since 1957. Maharishi received his training from Guru Dev, His Holiness Brahmananda Saraswati Maharaj Ji. Over six million people have learned the transcendental meditation technique, including many celebrities such as Jerry Seinfeld, Hugh Jackman, Ellen DeGeneres, Oprah Winfrey, and Clint Eastwood.

The practice of TM enlivens the infinite reservoir of energy, creativity, and intelligence that lies within everyone. A certified teacher can provide personalized instruction and support to ensure that you maximize the benefits of the practice or you can do it alone. The average meditation session lasts about 20 minutes, although there is no set time for how long you should meditate.

Related: Meditation 101: The Beginners Guide

Transcendental meditation mantras are typically based on ancient Sanskrit phrases. The mantra is repeated silently while sitting with the eyes closed and focusing on the breath. The mind will naturally wander during meditation, but the goal is to gently bring the focus back to the mantra.

Over time, with regular practice, the transcendental meditation technique can help to reduce stress, anxiety, and blood pressure. It can also improve sleep quality, increase energy levels and concentration, and promote overall well-being. With most types of meditation, the goal is inner peace, while this is possible with a TM practice, the technique is more about health and well-functioning.

The scientific community has conducted extensive research on the transcendental meditation technique and its effects on stress, anxiety, and overall health. A number of studies have shown that transcendental meditation can help to reduce stress and anxiety levels, as well as blood pressure.

One study found that transcendental meditation was associated with a reduction in the risk of heart disease, while another found that it can help to improve sleep quality.

While there are many benefits of transcendental meditation, it is important to remember that it is not a panacea. It is a tool that can be used to help manage stress and anxiety, but it is not a cure-all. If you are experiencing severe stress or anxiety, it is important to seek professional help. The nonprofit organization Maharishi Foundation USA offers the Transcendental Meditation technique as a form of stress management and anxiety relief.

If you’re looking for a way to reduce stress and anxiety in your life, transcendental meditation may be a good option for you. With regular practice, the TM technique can help to improve your overall well-being and quality of life.

how to practice transcendental meditation
The practice of transcendental meditation, or TM, can be a great way to reduce stress and anxiety in your life.

The Benefits of Transcendental Meditation

Reduces High Blood Pressure

According to the American heart association, more than 100 million Americans suffer from high blood pressure. High blood pressure is a major risk factor for heart disease, stroke, and kidney disease. People who start a transcendental meditation practice see significant reductions in both systolic and diastolic blood pressure.

Treats Chronic Pain

High levels of stress and anxiety can worsen chronic pain. Transcendental meditation has been shown to be an effective treatment for chronic pain, with some studies reporting a 50% reduction in pain symptoms.

Helps Manage Stress and Anxiety

Transcendental meditation can help to manage stress and anxiety by promoting relaxation and reducing stress hormones. A number of studies have shown that the TM technique is associated with reduced anxiety and stress levels.

Improves Sleep Quality

If you’re struggling with insomnia or poor sleep quality, transcendental meditation may be able to help. The TM technique has been shown to improve sleep quality and reduce the time it takes to fall asleep and achieve a deep sleep state.

Boosts Energy Levels

A common side effect of stress and anxiety is fatigue. Transcendental meditation has been shown to increase energy levels and reduce tiredness.

Enhances Concentration and Memory

The ability to concentrate and remember things can decline as we age. Transcendental meditation can help to improve concentration and memory, especially in older adults.

Fosters Emotional Balance

Transcendental meditation can help to foster emotional balance by promoting relaxation and reducing stress. A number of studies have found that the TM technique is associated with improved mood and reduced anxiety and depression.

When it comes to finding a way to reduce stress and anxiety, transcendental meditation is a great option. With regular practice, the TM technique can help to improve your overall well-being and quality of life.

How To Practice Transcendental Meditation

With this type of meditation, the conscious mind is allowed to be at rest while the unconscious mind is active. If this is your first session there are TM practitioners and even a TM course on youtube that can explain more benefits of TM. With the popularity of transcendental meditation, there are also many how-to books, audio recordings, and smartphone applications that can be used to understand more about the topic.

The easiest way to start is by sitting in a comfortable position with your eyes closed. Take a few deep breaths and even imagine you are in the middle of the ocean.

  1. Once you feel like you are near a tranquil state bring your point of focus to your own mantra or a TM mantra you were given. It is common to feel your mind wander off, and that’s okay. The goal is not to clear your mind but rather to let the thoughts come and go as you focus on the mantra.
  2. Start with repeating the mantra for two minutes and work up to 20 minutes twice a day.
  3. You can do this first thing in the morning or before going to bed at night. It is best if you can find a regular time that works for you and stick with it.
  4. It may even be helpful to join a group or class so you can learn more about how others practice transcendental meditation.

The important part is that you find what works for you and stick with it. It’s a good idea to choose a specific mantra and time of day to meditate so you can create a routine. The use of mantras helps to focus the mind and can be used as a tool to bring you back to your breath when your thoughts start to wander.

Related: 18 Fundamental Meditation Dos and Don’ts

If you need a transcendental meditation program, feel free to scroll a selection of free videos here. Regular meditation practice can help to improve your concentration, memory, and emotional balance. It can also lead to better sleep quality and increased energy levels.

Conscious awareness is a state of being that is achieved through the regular practice of transcendental meditation. In this state, the mind is alert and awake, but at the same time, it is free from the restless activity of thinking. This state of awareness is said to be the natural state of the mind, and it is from this state that we can access our full potential as human beings.

The practice of transcendental meditation is not about trying to control or suppress the mind. It is a simple and natural technique that allows the mind to settle down naturally, without effort, and to experience the state of inner peace and silence that is our birthright.

If you are looking to reduce stress and anxiety in your life, transcendental meditation is a great option. With regular practice, the TM technique can help to improve your overall well-being and quality of life.