What is Transcendental Meditation?

 Transcendental meditation or commonly known as TM is a form of meditation to calm and bring order to our busy minds. TM is done by silently repeating a sound or a mantra while sitting with closed eyes. The aim of TM is not to empty the mind of different thoughts. The main objective of this meditation technique is to acknowledge every thought and let them pass. To bring order to the different thoughts in your mind. This way, the mind is settled while you are fully aware of all your thoughts.

Transcendental meditation practice started in India during the 1950s. It was started by Maharishi Mahesh Yogi, an Indian yoga guru. He formed his transcendental meditation teachings from his master Brahmananda Saraswati. This meditation technique aims to reach a higher state of consciousness and relaxed awareness. Through time, TM has become a popular movement that even celebrities like Hugh Jackman and Oprah are advocating for this practice.

Transcendental Meditation: Benefits and Techniques

Practicing a transcendental meditation technique, your mind and whole body benefit from this experience. And there are many different ways to practice this meditation exercise. You can attend a transcendental meditation program. Or you can do this in the comfort of your own home.

How to do transcendental meditation?

In the current digital age, there are many TM guides that you can download or find on the internet. There are even apps that you can download that will guide you in your meditation. But if you are a beginner, it is advisable that you find a TM teacher that will lead you on this activity. Your TM teacher will give you different mantras that you can use throughout the whole transcendental meditation program. Each person has his own unique mantra and this mantra can change over time. 

For guided transcendental meditation programs, the session will start with a one-on-one lecture with your TM teacher. Followed by one-on-one training. Then your TM teacher or guardian will give you the mantra that you will recite for the following sessions. Most of these guided TM last for a few sessions. Once you learn the practice, you can do this by yourself in your own home. Guided TM sessions allow you to meet transcendental meditation practitioners to share your experiences.

When doing TM technique at home, find a quiet and comfortable space in your house. Sit comfortably and with your eyes closed, silently hum the mantra until your mind starts to focus. You can do this exercise twice a day for 15 to 20 minutes in the morning and in the night time. You may get distracted by other thoughts but that is completely OK. Just let that thought pass and come back to your meditation.

Transcendental Meditation Mantras

Each TM practitioner has his own unique mantra. Every mantra is carefully chosen by the TM teacher to match the TM student’s individual and unique needs. This will ensure that each student can get the maximum benefits from this meditation technique. Each mantra has a different vibration that will suit the practicing individual. The mantra may change over time depending on the needs of the practitioner. 

One example of a popular TM mantra is the phrase “I am whole”. This mantra conditions the mind to believe that you are whole, that you are enough. And the vibrations from repeating this mantra resonate well with the body. A TM mantra does not always have to be a phrase or word. It can be a hum or a combination of sounds whose vibration matches well with your body.

Research on Benefits

The benefits of transcendental meditation include both the body and the mind. We all know that a clear mind leads to a healthier body and good overall well-being. And when your mind is stressed, it can lead to anxiety. The most common benefits of TM include reduced stress and anxiety, clarity of the mind, and a healthy heart. It also helps with depression, insomnia, addiction, post-traumatic disorder, autism, and Alzheimer’s.

Physical Benefits

One significant physical benefit of TM practice is lowering blood pressure. Stress is one of the common causes of hypertension. If stress is eliminated, the chances of getting sick can also be reduced, hence lowering blood pressure. This meditation technique is so effective that the American Heart Association is recommending transcendental meditation be a clinical practice. According to studies, the effect of TM meditation on the body is comparable to that of a weight-loss diet and exercise. 

Mental Health Benefit

There are studies conducted in the past that show the significant effect of transcendental meditation in managing anxiety, specifically trait anxiety. Trait anxiety is a condition wherein a person feels anxious across many different situations that are related to the person’s personality.

It is also proven in studies that TM lessen the stress level of students and helps with their academic work as well. The students who participated in this transcendental meditation program exhibited positive effects. They sleep well, become happier, and gained more self-confidence.

Cognitive benefits:

1. When you practice TM, you develop clarity of mind. Your cluttered thoughts do not impede critical thinking. This leads to better problem-solving skills and increased productivity. 
2. The mind becomes less cluttered and your thoughts are more organized. That you begin to be aware of your surrounding and become more creative. You begin to appreciate the things around you and see the positivity in most situations.
3. TM practitioners show improvement in memory, and focus and have more energy to do things.

Emotional benefits

1. When your mind is clear, you are also able to identify your feeling and your thoughts. You have a strong mental state that negativity does not affect your feelings toward others.
2. Once you clearly identify your feelings, you become more compassionate and grateful. This brings about better relationships with other people.
3. Overall, transcendental meditation promotes a better quality of life and inner peace. Doing TM does not mean that you will not be stressed anymore. But this will help you handle stress well and reduce its negative effects on your mind and body.

Conclusion

Practicing transcendental meditation is a way of life for many people. It has helped them in improving the mental and physical health of many practitioners. Although generally, this meditation has a positive impact on its practitioners, not everyone will find this helpful. But that is fine. There are many other meditation practices that you can try apart from transcendental meditation. Find the mindfulness practice that fits your needs and help yourself become a better person.

Every day, we have many different thoughts that clutter our minds. Most of the time, we tend to overthink causing stress and burnout. If you are one of those with busy minds, it’s time you give your mind a break and declutter your thoughts. Transcendental meditation is a good way to organize your thoughts. Unlike other meditation practices that aim to clear the mind, this form of meditation calms the mind and organizes your thoughts. Apart from mental benefits, transcendental meditation is also proven to promote physical and emotional well-being.