How to Do Transcendental Meditation: A Quick Guide for Beginners

Discover the basics of Transcendental Meditation, an effective way to reduce stress and enhance mental clarity, all from the comfort of your home.

Have you been wondering how to do transcendental meditation? When I first heard about TM, I was also intrigued by its simplicity and numerous reported benefits.

This technique is gaining popularity thanks to its potential to reduce stress, anxiety, and depression, while also being easy to practice at home without any special equipment or time-consuming courses.

And it’s a lot easier than you might have heard!

How to Do Transcendental Meditation: The Basics

As I delved deeper into learning how to practice transcendental meditation, I discovered that it’s a mantra-based form of meditation.

To do it, you just need to find a comfortable position, close your eyes, and silently repeat a personalized mantra for 10 to 15 minutes twice a day.

The process is effortless and doesn’t require any external guidance, making it ideal for busy individuals looking for an effective way to relax and regain mental clarity.

Below, I’ll share what I’ve learned so far, as we demystify the art of Transcendental Meditation and provide you with essential tips to help you embark on a transformative journey towards inner tranquility and mental clarity.

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Origins of Transcendental Meditation

The origins of Transcendental Meditation can be traced back to the 1950s, when an Indian guru named Maharishi Mahesh Yogi developed the technique.

It was his study in consciousness that led him to create the Transcendental Meditation program, which is based on ancient meditative yoga practices.

I learned that the goal of Transcendental Meditation is to achieve a “fourth major state of consciousness,” also referred to as transcendental consciousness in Maharishi’s Vedic psychology.

Benefits and Research

Physical Benefits: Researchers have found that practicing transcendental meditation can help lower blood pressure and may even have a positive impact on heart health.

Mental Health: As a simple and effective form of meditation, I can attest to experiencing reduced anxiety and better stress management through regular practice.

Cognitive Benefits: Moreover, I’ve noticed increased self-awareness and an improved ability to focus on the present moment, which is supported by research from the Mayo Clinic.

Emotional Wellbeing: Since I began practicing transcendental meditation, I’ve witnessed enhancements in creativity, patience, and tolerance, which may be linked to my regular meditation sessions.

Brain Changes: Researchers have found that transcendental meditation can alter the brain, potentially leading to overall improvements in mental health.

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Scientific Studies: Even Harvard researchers have studied the positive effects of mindfulness on the brain, further supporting the benefits of transcendental meditation.

A Transcendental Meditation Beginners Guide: Learning the Technique

I found that the Transcendental Meditation (TM) technique is a simple and natural mental practice that can be learned through a certified TM teacher.

At my free introductory talk, I learned how TM cultivates inner peace, self-actualization, and effectively combats stress and anxiety.

I scheduled a one-on-one session with a certified TM teacher to help me understand and practice TM correctly.

Once I was ready, I sat comfortably with my eyes closed, as suggested by the Cleveland Clinic, and practiced TM twice a day for 20 minutes.

During the meditation, I silently repeated a mantra in my head, without needing an app or guidance.

Step-by-Step Process

First, I choose a comfortable sitting position, either on a meditation stool or with my feet on the floor, as mentioned on The Meditation Guides.

Then, I close my eyes and take a couple of deep breaths to relax my entire body.

Next, I silently repeat a Sanskrit mantra to myself.

I allow the mantra to flow gently in my mind, without any force or effort.

When I notice my thoughts drifting away, I kindly bring my attention back to repeating the mantra.

I make sure to set aside 20 minutes twice a day for this practice.

Common Mistakes and Tips

In my experience practicing Transcendental Meditation (TM), there are a few common mistakes that beginners often make.

Here’s a list of those mistakes and some helpful tips to guide you through the process.

Mistake #1: Choosing a mantra that triggers thoughts.

It’s important to select a mantra that doesn’t have any meaning to you, as this will help prevent your mind from wandering.

Remember, the purpose of repeating the mantra is to effortlessly settle the mind, not encourage more thoughts.

Mistake #2: Sitting in an uncomfortable position.

When I meditate, I find that being comfortable is crucial. Sit comfortably with your back supported, and ensure that your posture doesn’t cause any strain or discomfort.

This will make it easier for you to focus on your meditation and not on aches or pains.

Mistake #3: Worrying about the time.

Taking a glance at the clock every few minutes can be disruptive to your meditation practice.

I recommend setting a timer for 20 minutes, so you won’t have to think about when your session is ending.

Mistake #4: Inconsistency in practice.

Consistency is key to seeing the full benefits of TM.

I make it a point to meditate twice a day, as regularly scheduled sessions can help solidify this healthy habit.

Here are some additional tips for a better TM practice:

  • Be patient: It takes time to discover the full benefits of TM, so don’t get discouraged if you don’t see immediate results.
  • Allow the mantra to fade: As your meditation deepens, allow the mantra to become quieter and more subtle.
  • Don’t control your breath: Let your breathing remain natural, and avoid attempting to control it during your TM practice.

I hope these pointers help you avoid common mistakes and enhance your Transcendental Meditation journey.

Incorporating TM into Your Daily Routine

One of the keys to successfully practicing transcendental meditation (TM) consistently is to make it a routine in my daily life, just like brushing my teeth or eating breakfast.

I find it important to choose a time that works best for me – whether it’s morning, afternoon, or evening – and make it a non-negotiable part of my schedule.

For optimal results, I prefer to practice TM twice a day; once in the morning upon waking and once in the evening.

When I meditate in the morning, I do so before breakfast and any other activities, which helps me start my day with a calm and clear mindset.

Even if I can only spare 5 or 10 minutes per day, I find that regular TM practice significantly reduces my stress levels and increases my overall sense of well-being.

Here’s a daily routine that works well for me:

  • Morning: Meditate for 20 minutes upon waking, before breakfast.
  • Daytime: Engage in work or other activities, staying mindful of the calm and clarity gained from my morning meditation.
  • Evening: Meditate for 20 minutes before dinner or other activities, helping to unwind from the day’s stressors.

By making TM a regular practice in my daily routine, I’ve noticed improvements in my mental clarity, ability to manage stress, and overall well-being.

Frequently Asked Questions

How do I practice Transcendental Meditation?

I simply sit comfortably with my eyes closed, and practice for 20 minutes twice a day.

I use a mantra to help me focus.

Do I need an app or guide to meditate?

No, with Transcendental Meditation, I don’t need an app or guide.

I silently repeat my mantra in my head.

What’s the time commitment for this meditation technique?

My daily time commitment is two sessions of 20 minutes each, so 40 minutes total per day.

Can anyone practice Transcendental Meditation?

Yes, anyone can learn this meditation technique, regardless of their level of experience or busyness of their minds.

What are some benefits of practicing Transcendental Meditation?

Research has shown that it helps me minimize anxiety, manage stress, lower blood pressure, and more.

Do I have to give up certain things in my life to practice Transcendental Meditation?

No, I don’t have to give up things like alcohol, smoking or sex, or sit on the floor.

The practice is flexible and adaptable to my lifestyle.

Summing Up

In conclusion, this beginner’s guide to Transcendental Meditation offers an accessible starting point for anyone looking to embark on a journey towards inner peace, improved mental clarity, and enhanced overall well-being.

Thanks for reading!

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