How to Do Transcendental Meditation

Transcendental Meditation is a proprietary name for a form of single-pointed or mantra meditation. It uses various Sanskrit forms of the name of God as focus points for a closed-eye meditation that takes approximately 25 minutes twice a day.You can learn from the TM people; their website is listed below. This is a splendid organization that does a lot of wonderful things. Approximate forms are also taught by other people and this ehow will guide you through one such process.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A comfortable chair (optional but optimal)
• Quiet surroundings (optional but optimal)

How to Do Transcendental Meditation

1. Choose a word to use as a meditation focus, a mantra. You can use a name of God, a nonsense syllable, or a neutral word. Dr. Herbert Benson (see below) suggests the word "one." The Sanskrit word "aum" has been used for millennia. You want a word with no attached energy, a word that will let your mind float freely.

2. Sit in a comfortable upright position in a chair that won't distract you by being too uncomfortable or too relaxing. The room can be dimly lighted as an aid to relaxation. Sit with legs uncrossed, feet flat on the floor if this is comfortable. Arms should be relaxed and resting at your sides. Palms up is traditional, but not required.

3. Close your eyes and allow your mind to settle itself. This may take a few minutes; just be patient. It is normal for the mind to keep chattering. This process isn't about stopping the mind's chatter; it's about not paying it any attention. The focus here is on the soul of the person that also has a mind.

4. Using no effort, introduce your mantra into your thoughts. Let it do what it wants, bouncing around your brain, silently taking the place of your thoughts, even disappearing and reappearing. The important thing is to avoid effort. You don't need to work at this process. Be at peace with however it goes.

5. Check the clock occasionally, again with no effort. Your goal is to spend 20 minutes with your mantra. When the 20 minutes is up, keep your eyes closed. Say a silent thank you and let go of your mantra. Sit quietly for another minute or two, until you feel ready to face the world. Gradually open your eyes and go about your day.

Tips & Warnings

• This procedure ideally is practiced twice a day.
• There is no wrong way to do this, other than to work at it. Quiet, uninterrupted conditions are best, but you can also do this in the middle of a busy airport terminal.
• Always remember, it isn't about meditating perfectly, it's about meditating.
• If you are interrupted, deal with the interruption, then just settle back in. Allow a few extra minutes in addition to your original 20.
• Avoid having children or pets or any other distractions around you, if possible.
• Make sure you sit upright to prevent accidentally falling asleep.
• Don't use a timer; avoid having an alarm go off.

Resources

• The TM Organization and some more information from them
• "The Relaxation Response" by Dr. Herbert Benson

[gargamael200]

on 7/28/2009 Learning how to do Transcendental Meditation can be tough.

It is always best to read a few guides to get the most out of TM.

Here is a free TM guide

http://www.alternative-spiritual-healing.com/how-to-do-transcendental-meditation.html

[david882]

on 7/28/2009 There have been many attempts to teach TM in a few words. This one is perhaps the best, but still omit lots of information and guidance. If you find that these instructions do not work for you, or if you have questions about your practice or resulting experiences, you should get actual instruction in transcending from a trained teacher. Get details at www.tm.org.

[erickp]

on 6/23/2009 Thanks for this!