Transcendental Meditation – The How-Tos and Why-Tos of This Soothing Meditative Experience

Transcendental Meditation (TM) is a type of meditation that focuses on the experience of pure consciousness, free from thought. It’s often said that Transcendental Meditation allows you to experience the innermost nature of things and realize their true essence.

In other words, TM is a meditation form in which the meditator attempts to go beyond the thinking mind. The word “transcendental” means beyond or above normal human experience; it also means spiritual or supernatural.

The goal of this type of meditation is to quiet the mind and allow it to become one with all things.

It originated with Maharishi Mahesh Yogi, an Indian man who was born in 1918. Maharishi had a series of spiritual experiences that convinced him that the path to enlightenment involved meditation and the repetition of mantras or sounds. 

He passed on this knowledge to others, and it soon spread around the world.

People who practice TM believe that when we meditate, we can go beyond our everyday thoughts and be connected with the “unified field” of all elements in the Universe.

How to Do Transcendental Meditation

You should approach the TM technique with a spirit of self-exploration and experimentation. Scientists have tested it in hundreds of independent research studies worldwide.

In these studies, they measured the effects of this simple yet powerful method in the laboratory and found it to reduce stress, anxiety, and insomnia.

It also has the potential to lower blood pressure, promote feelings of calmness and well-being, increase creativity and efficiency, improve memory and intelligence, and much more. (I’ll review the benefits later in the post.)

The steps below are a general guide on how to perform the TM technique. However, because the TM technique is a universal, natural process, no one can say exactly how it will feel for you or what will happen.

You should not expect any particular outcome or benefit from practicing TM. Do not get discouraged if nothing seems to happen when you practice. Trust that your practice will unfold as it should.

The key is simply to continue to practice with regularity and faith that you will discover significant benefits for yourself.

Here are the steps to engage in this meditation:

1) Find a place where you can be alone without distractions for at least 20 to 30 minutes. The room to meditate should be dark, where you can close your eyes without feeling self-conscious or ill-at-ease. If you are comfortable sitting on the floor with your legs crossed, then go right ahead; if not, there’s no need to feel awkward about sitting on a chair or couch instead.

2) Sit comfortably, but don’t slouch—try to sit up straight and tall. If it helps, place one hand on the other hand in front of your chest—this will straighten out your posture, helping you avoid slouching and keeping your spine aligned properly.

3) Keep your eyes closed during this process, and take long deep breaths through your nose, allowing yourself to breathe slowly in and out of your mouth. The goal is not to focus solely on your breath, unlike other forms of meditation, but to get your mind and body to relax and release any residual tension.

4) Sit in silence until you reach a state of calm and you're ready to move on with the practice. (To achieve a more relaxed state, you can send love to each part of your body and visualize yourself smiling and feeling happy.)

5) Begin to silently repeat a mantra—a positive word or phrase (out loud or silently)—that will help you clear your mind of any other thoughts. As you do so, make sure that the out-breath is longer than the in-breath.

This ratio can be 2:1 or 3:1, but eventually you’ll find a ratio that works best for you. It’s important that when you repeat your mantra, it sounds just like an extension of your breathing—you don’t want to feel you’re forcing it.

For example, if your mantra is “love,” as you breathe out say “loving” and with each new in-breath say “love.” Repeat this for a few minutes, and once you feel yourself getting distracted by other thoughts (which will inevitably happen), gently channel your thoughts back to your breath and start over with the mantra.

Don’t worry about how many times you’ve repeated it; just keep going until the time is up.

(The most common mantra is “Om.” It is considered to be a universal sound that represents creation itself and can help you connect with your spiritual self.)

6) If you find your mind wandering during meditation, don’t get frustrated or discouraged. Just acknowledge it and return to the mantra. By doing so, you will notice that your wandering thoughts become less and less frequent. Eventually, they will disappear altogether.

7) When you’re ready to come out of your meditation, it’s important to do so gently.

Begin by slowly returning your awareness to your body, starting with fingers, toes, and other body parts. Move these body parts slowly and feel free to gently massage your eyes, forehead, and scalp.  

There should be no rush to transition back to "reality." Give yourself at least a minute or two to do so.

You're now ready to give yourself a meditative treat. Watch the video below and participate with it. You will likely feel so much better afterwards!

(This practitioner uses sound rather than a mantra, but it works just as well.)

How Is TM Different From Other Forms of Meditation?

There are a few ways in which Transcendental Meditation differs from other forms of meditation:

a) You use a mantra or sound to focus on. Other forms of meditation often involve focusing on an object or sensation.

b) There’s no specific posture required. Some schools of thought require you to sit in a certain position (such as a lotus posture), but this isn’t necessary with TM.

c) Certified instructors teach Transcendental Meditation. People who have learned how to do other forms of meditation teach informally, sharing what they know with others to benefit them.

d) Unlike other forms of meditation, Transcendental Meditation does not seek to control thoughts. It is an effortless exercise. TM is about transcending the thought process altogether, with a focus on the mantra. The goal is to leave behind the mind’s chatter and enter a state of pure consciousness.

e) It is the most scientifically proven meditation method to reduce stress and improve health.

How is Transcendental Meditation Different From Mindfulness?

Transcendental Meditation differs from mindfulness meditation in the following ways:

a) TM practitioners engage in mantra repetition, while mindfulness practitioners do not repeat mantras. Mindfulness practitioners can use a variety of techniques to focus attention on their breathing, bodily sensations, thoughts, emotions, and more during their meditation sessions.

b) TM practitioners typically meditate for 20 minutes twice per day, while there is no set time limit for mindfulness meditations.

c) TM is a specific and structured practice, while mindfulness is more of a general practice that can be applied to anything.

d) The philosophy behind TM is different from mindfulness because it’s based on the idea that we have access to an unlimited reservoir of energy within us, which we can access through our minds. Mindfulness is more focused on being present with whatever thoughts arise in our minds at any given time.

e) Transcendental Meditation focuses on the transcendent aspect of meditation, whereas mindfulness focuses on the present moment. This means that while both practices can achieve a similar state, TM is more focused on reaching a higher level of consciousness than mindfulness does.

Transcendental Meditation Benefits

The reason why Tanscendental Meditation is so powerful lies in its potential to help you achieve a state of “restful alertness.” This means that you’re able to be both relaxed and focused at the same time, which is an optimal state for making mindful decisions.

The benefits of this type of meditation are plentiful, including:

1) TM has been shown to improve your ability to pay attention, making it easier to follow conversations and read with understanding. It also improves your memory.

2) TM helps you become less irritable and more energetic. You’ll feel less stressed-out and even experience a greater sense of well-being overall.

3) This meditation practice offers scientifically proven results: A 2021 meta-analysis (a study that looks at the results of many other studies) of meditation for veterans with PTSD found that all meditation techniques had positive effects on PTSD symptoms. This included four studies on TM and others on mantra meditation. 

The official Tanscendental Meditation website, TM.Org, lists other research underscoring the health and mental benefits of this practice.

4) TM will help you reach a state of creative flow, where you can think clearly and creatively about whatever your goal may be—whether it’s writing the next great American novel or solving technical problems at work. 

This clarity and creativity allows for greater focus on whatever task is at hand, but also gives way to a greater depth of thought about this task so that you have more insight into how best to fulfill it.

5) Transcendental Meditation is more than just a way to relax. The practice has a wide range of health benefits that can radically improve your life.

When you practice TM, you’re training your mind and body to work together in unison, and the results are impressive. Your blood pressure will decrease, your heart rate and blood flow will be positively influenced, and the amount of pain-relieving hormones in your body will increase.

During sleep, the benefits continue—the quality of your sleep improves, and when you wake up, you’ll feel more refreshed than ever.

According to some reports, TM even has the potential to reverse some of the negative effects of stress on your body.

6) Transcendental Meditation offers many benefits to the practitioner, including its ability to improve self-confidence and reduce stress.

Transcendental Meditation reduces the chatter in your mind. It helps you recognize you are not your thoughts, and it reduces stress through deep relaxation.

By practicing Transcendental Meditation for 20 minutes twice a day, you can reach a state of restful alertness that allows you to handle life’s challenges from a state of peace and clarity.

In this state of inner calm, you’re more likely to feel confident in yourself, your decisions, and your interactions with others. You feel more effective at work and more productive in achieving your goals.

You can be objective about situations that come up in your life and accept them with equanimity instead of letting them stress you out. Worries and resentments go to the wayside as you free yourself up to enjoy the present moment.

7) TM foments spiritual awareness and connection: With so many outward distractions in the world, it can be hard to focus inward. Transcendental Meditation is a practice that allows for a better sense of internal awareness and spiritual connection. 

This form of meditation helps you achieve a state of deep rest that allows your mind to settle down and experience the inner peace that is always there, but can be difficult to access.

When you are in a state of peace, you can feel a more meaningful, deeper connection with your true self and the Universe. This allows you to experience life in its purest form, which is the foundation for living a fulfilling life.

Are There Any Drawbacks or Health Risks Posed by TM?

The vast majority of people will find TM to be a positive experience. However, there are some drawbacks and health risks that should be considered before beginning the practice.

The most common negative side effects include headaches, dizziness and nausea. A smaller percentage of people have reported feeling lightheaded or weak during or after meditation.

Some people report feeling isolated or depersonalized by the practice of Transcendental Meditation, which can lead to feelings of depression or anxiety. This can be problematic for those with pre-existing mental health issues.

It’s important to note that these risks are uncommon and that most people who practice TM find it to be a positive experience for them personally.

But if you have any concerns about this practice, consult with your health care provider before engaging in it.

Final Words - Treating Yourself with TLC Through Transcendental Meditation

Transcendental Meditation is not a religion or cult where you are expected to embrace a belief system and way of life. It’s simply a practice for quieting the mind and experiencing peace and relaxation.

Transcendental Meditation is a mind-body practice that has been found to have wide-ranging health benefits. It requires no more time than it takes to sit down and meditate for 20 minutes twice a day and only needs to be practiced for about 10 minutes per day for it to become a habit.

Transcending is the process of “stilling” your mind, taking yourself from the active world of thought into the quiet and restful place underneath.

When you transcend, you’re letting go of all other thoughts, focusing solely on your mantra or particular sound . Meditating twice a day will help you feel more focused, centered, and calm throughout your day.

Researchers have extensively studied Transcendental Meditation over the past few decades. Results show that people who practice this technique feel happier, healthier, and more positive on average than they did before they started meditating.

They also experience less pain and disease than those who don’t meditate regularly. Brain scans have shown that Transcendental Meditation changes how different parts of the brain communicate with each other, as well as how blood flows in the brain; both changes are linked to increased memory capacity and faster processing speed.

Transcending causes the body to release hormones that relax muscles, decrease stress responses in the nervous system, and enhance the immune system.

While a commitment is necessary to practice TM, the health benefits you may accrue are myriad. Consider this technique an investment in yourself and in your pursuit to live a calmer, freer existence.