How to Practice Transcendental Meditation

Many of the world’s major religions have long held a reverence for meditation as a way to cultivate inner peace and tranquility. Transcendental Meditation has become a popular contemporary self-care technique due to its numerous health advantages.

Meditation to achieve transcendence is different from other types of meditation as it concentrates on shifting your attention inwards towards the source of thinking, not on controlling the mind. Our mind is naturally calm, so the goal is to tap into this inner state of calmness and make it a habit. This state can only be achieved by delving beyond the surface level of thoughts.  

The goal of transcendental meditation is to clear the mind of the mental waste that piles up as a consequence of our daily mental labour. A mantra, usually the uttering of a Vedic syllable, serves as a starting point for our thoughts during meditation to achieve transcendence. Detaching from ideas that originate through interaction with one’s senses is facilitated by this change in concentration. As a result, the mind naturally settles into a state of joy as a result of transcending sensory experiences. 

Even though Transcendental Meditation can be practiced anywhere, the first step is to find a qualified TM instructor and enroll in a course. Mastering the technique usually takes from four to eight sessions.

The first session is introductory one-on-one coaching, where your instructor will teach you how to use your personalised mantra that you are not allowed to share with anybody.

A typical session lasts between 60 and 90 minutes. Sessions 2 and 3 will be conducted in a small group. To learn how to use your mantra properly, you must sit comfortably with your eyes closed during four sessions.  It is recommended to practice TM every day for at least 15 minutes. 

Meditating for 45-60 days has been shown to have positive effects on the brain, including improved focus and performance, as well as lower anxiety levels.

If you’re not sure what works best for you, it’s best to experiment with gradually extending your sessions. Beginning with 5 minutes a day and gradually progressing to 10 minutes, then 15 minutes, and then lengthier sessions over the course of a few weeks.

Consistent practice is the key to success in meditation. To get the most out of it, you should stick with it for at least two months—even if you only have five minutes a day.


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