A lot of people today experience anxiety and sleep deprivation. If you’re one of the people who constantly feel these two things, it’s important to know the different methods that you can use to quiet your mind even just for a little while. This is where transcendental meditation enters.
Transcendental meditation (TM) is one of the most commonly used meditation techniques in today’s world.
You can do this by sitting comfortably on a chair or the floor, placing your hands on your lap, closing your eyes, and repeating your chosen mantra for 15-20 minutes a day.
Whether you’re a beginner or already an experienced meditator who would like to try TM, this article is for you. We will teach you how to do transcendental meditation as quickly as 1, 2, and 3. Read on to learn more.
It’s important to take note that it’s not recommended that you learn transcendental meditation on your own.
Although you can look up how to do it and the different mantras that you can use, you should still look for a certified practitioner to achieve the best results when doing the TM method.
What is Transcendental Meditation?
Transcendental meditation is unique because you have to repeat a mantra over and over again. You can use a Sanskrit sound that you learned from your meditation teacher, a word, or a phrase of your choice.
Once you do this effectively, you will notice that it penetrates the depths of your unconsciousness and adjusts the vibrations of your body and overall well-being.
You can repeat the mantra by chanting it aloud, listening to them, or with mental practice. TM is especially helpful for people who have constant noise in their minds because it helps them focus all their attention on the mantra.
Not only that, but it can also help them focus their body on the present moment.
How to Do Transcendental Meditation?
When practicing transcendental meditation, make sure that you’re in a dimly-lit and quiet room where you won’t be disturbed by the people or pets around you.
Also, it’s important to be silent or turn off your phone to ensure that you won’t be distracted by it. You can burn incense or light a candle if this makes you more comfortable and focused.
Here are the steps to do transcendental meditation:
- Find a safe and quiet place where you can sit on a chair or the floor. Put your hands on your lap.
- Close your eyes and focus on your breathing for a few seconds to a couple of minutes. Take deep breaths to relax both your body and mind. Keep your eyes closed for the whole session which is about 15-20 minutes. (More experienced meditators can last for hours doing this position.)
- Choose a mantra that allows you to achieve the emotion that you want to accomplish after the meditation. This may be a Sanskrit sound that you learned from a fellow meditator, a word, or a phrase. You can repeat this mantra in your mind, chant it aloud, or listen to it.
- Focus on the mantra and repeat it over and over again. If you notice yourself getting distracted, refocus yourself and continue repeating the mantra.
- After your meditation session, open your eyes. You can sit for a couple of more minutes until you’re ready to stand up.
How Long Should You Meditate to See the Results?
For a beginner, you can start by doing transcendental meditation at least 5 minutes every day then gradually increasing the time over several weeks.
Some researchers suggest that meditating for 20 minutes a day for 45-60 days can have noticeable effects on your body and brain. From having lesser anxiety, better focus, and better productivity in work or school.
Since everyone reacts differently in certain situations, what works for other people may not work for you. The same saying goes in meditation. Find a routine that works best for you. Whether it may be shorter or longer sessions, it can still have astounding effects.
Remember that in meditation, consistency is the key. If you’re meditating for 5 minutes a day, make sure to do it for several weeks before jumping to a longer session.
In most cases, try to do the same routine for at least 2 months every day to see the benefits and before doing anything longer than that.
Learning Transcendental Meditation from a Certified Practitioner
Like what we’ve mentioned earlier, practicing transcendental meditation should be learned from a certified practitioner because they will help you perform how to do it properly and provide you with different mantras that you can use.
Receive a Mantra
There are certain cases of a TM center that restricts their students to disclose any mantra that they learn. However, once you enroll in a TM center, your teacher will provide you with Sanskrit sounds or mantras that you can use to focus yourself.
You’ll use this mantra on your daily meditations. In most cases, the mantra given to you will be determined by your personality type, your current situation, and what you want to achieve in your meditation.
Once you find a transcendental meditation center, you will be provided with a TM curriculum that you need to follow. The average cost of TM centers is around $1000 which will cover a lifetime checkup with your teacher and the overall course.
What Are The Benefits of Meditation?
Meditation has been in the world for thousands of years and some researchers date it back to as long as 5,000 BCE. With multiple countries and religions practicing it, there’s no doubt that meditation comes with loads of benefits.
Practicing meditation can give you a sense of peace, calmness, and balance in which you need to achieve good health and emotional well-being. Not only that, but meditation doesn’t only do it when you stop your sessions.
It vibrates through your body for you to easily manage your stress, help you calm yourself all throughout the day, and even manage some of the symptoms of your medication illnesses.
Meditation affects your emotional well-being
Meditating can help you clear your mind from the information overload and stress that builds up in our everyday lives. Some of the emotional benefits that you may experience when you meditate include:
- Increasing tolerance and patience
- Gaining a new perspective in uncertain situations
- Increasing creativity and imagination
- Builds skills to better manage stress
- Reduce negative emotions
- Focus on the present
- Increasing self-awareness and self-esteem
Meditation affects illnesses
Some medical conditions are worsened by stress which is why meditation can provide you some benefits on your illnesses.
Although further research is needed in order to conclude if meditation really helps both the body and mind, meditators have no doubt it helps manage certain symptoms of illnesses. Some of the symptoms may include:
- Chronic pain
- High blood pressure
- Sleep problems
- Heart disease
- Tension headaches
- Irritable bowel syndrome
If you experience the illnesses mentioned above or you’re experiencing other illnesses, make sure to talk to your health care provider first before practicing meditation.
There are certain cases where meditating can worsen these symptoms. This all depends on your personality type, the current situation in life, and physical and mental health conditions.
It’s important to keep in mind that medication is not and should be used as a replacement for traditional medical treatment.
Learning how to do transcendental meditation is easy enough that almost anyone can do it.
Although, if you want to achieve your fullest potential using this meditation method, we suggest that you look for a certified practitioner that will help you guide you throughout the process.
Remember that in meditation, consistency is the secret to success so commit your time and effort when doing it. You won’t see instant results, but in a couple of months, you’ll surely notice the betterment of your emotional well-being and overall health.