Transcendental Meditation (TM) is a meditation technique developed by Maharishi Mahesh Yogi in the 1950s. It aims to calm the mind and create a state of deep peace. In particular, TM allows a mantra repeated silently to quickly relax the mind and make changes at the subconscious level. Now, let’s give detailed information about what Transcendental Meditation is, how to do it step by step, and the application process.
What is Transcendental Meditation?
Transcendental Meditation, known as “TM” for short, is a meditation practice that is practiced consciously by silently repeating a specific mantra. This technique aims to bring the mind and body into a state of deep relaxation and peace. TM can help reduce stress and anxiety in daily life, as well as provide mental clarity, emotional balance and spiritual peace.
Basic Principles of Transcendental Meditation:
- Use of Mantra: TM involves silently repeating a personalized mantra (word or sound). Repeating this mantra allows the mind to detach from external stimuli.
- High Speed Mental Processing: During mantra repetition, deep relaxation occurs in different layers of the mind and changes occur at the subconscious level.
- Natural Focus: This type of meditation prevents the mind from wandering in a natural way instead of forced focus. As the mind repeats the mantra, it finds a natural peace, free from thoughts.
- Inner Tranquility: TM practice frees a person from their thoughts and allows them to calm down. This helps to reduce stress levels and increase peace of mind.
How to Practice Transcendental Meditation (TM)?
1. Choose a Comfortable Environment
Make sure the meditation space is quiet, comfortable and free from distractions. The temperature of the room should also be comfortable so that it is easier for your body to relax.
- Location Selection: Choose a quiet room or a cozy corner. You can sit at a desk or in a comfortable chair.
- Time: It is recommended to do it for at least 20 minutes a day, morning or evening, at a certain time every day.
2. Sit comfortably
It is best to do Transcendental Meditation sitting down. When you sit, your back should be straight, but relaxed. Your hands can be placed comfortably on your knees. It is very important that your feet are firmly on the ground and your body is relaxed.
- Posture: When you sit with your feet parallel to the floor, take care to keep your spine straight. Your head, neck and back should be straight.
3. Close your eyes and breathe deeply
Start to relax by taking a few deep breaths at first. Make sure your breathing is slow and deep.
- Breathing: Take a deep breath in through your nose, feel your belly expand. Then slowly exhale. Repeat this process several times.
4. Choose your mantra
Mantras are usually chosen individually by the teacher. However, it is not recommended that everyone chooses a mantra of their own, unless it is given by the TM teacher. A mantra can be a word or sound that does not carry any meaning and only creates a vibration with its sound.
- Mantra Selection: The TM teacher chooses a mantra suitable for the individual. This mantra is unique to that person and helps the mind to relax faster and deepen the meditation process.
5.Repeatthe mantra outloud
Once the mantra is chosen, start repeating it silently, mentally. Focus only on the sound of the mantra, without any external sounds or thoughts. While repeating the mantra, relax your mind and let your thoughts come and go.
- Focusing: When you notice your thoughts coming and going, return to your mantra. It is normal for the mind to wander; it is important to refocus on your mantra.
6. Be at Peace with Thoughts
Thoughts and feelings that come to you during meditation are normal. Accept them without judgment and return to your mantra. Transcendental Meditation calms your mind and allows you to simply observe your thoughts.
- Awareness: Become aware of your thoughts, but do not dwell on them. Keep repeating your mantra.
7. End Meditation
In the moment of meditation you may not notice the time passing, but after 20 minutes it is important to end the meditation. When ending the meditation, slowly stop repeating your mantra and sit quietly for a few minutes.
- Wake Up Slowly: Sit comfortably for a few seconds before opening your eyes, feel your body and accept that you are relaxed.
8. Return to Daily Life
After completing the meditation, take a deep breath, open your eyes and return to the world around you. Continue with your daily life in a calm and serene manner.
Benefits of Transcendental Meditation:
- Reducing Stress and Anxiety: TM creates spiritual calmness and keeps emotions such as stress and anxiety under control.
- Physical Health: Reduces heart rate, lowers blood pressure and makes the body healthier.
- Mental Clarity and Focus: Relaxation of the mind leads to clearer thinking and focus.
- Emotional Balance: TM improves mood and mental clarity by increasing one’s emotional balance.
- Deeper Sleep: People with insomnia can experience better quality sleep with TM practice.