The meditation journey is usually interesting, with several techniques that you can experiment on. Some like guided meditation are simple and can be done with apps like Calm and Headspace. The unguided ones such as ambient sounds and Vipassana, however, may not be so obvious. That’s why Transcendental meditation (TM) exists. To offer an easier and more effective approach to unguided medication.

What Is Transcendental Meditation?

Transcendental Meditation is a unique type of meditation that involves silently repeating a mantra for a short period. This unguided technique of meditation allows you to focus on your senses for 15 to 20 minutes, twice a day. To practice TM, you sit comfortably on a chair or floor with your eyes closed. Then repeat your mantra as you focus on all your senses.

TM was originally introduced into the world of mediation by Maharishi Mahesh Yogi and Indian Yogi. He aimed to show practitioners a way they could accomplish their fourth start of consciousness. This level of consciousness is what is referred to as transcendental consciousness. It is the point at which you experience a discontinuous or transcended consciousness in the three stages of waking, sleeping, and dreaming.

This simple, yet effective meditation technique is particularly useful for reducing anxiety. It can help you manage stress and even lower blood pressure. Since it is simple with no complex requirements, starting TM is easy.

How To Do The Transcendental Meditation?

The transcendental meditation is simply done by repeating a Mantra silently. The term mantra means mind and vehicle in Sanskrit. However, these are just meaningless sounds that you make quietly in your mind during the TM technique.

To start transcendental meditation, choose a meaningless word that comes to mind and feels that it sounds pleasant. Some useful guidelines:

Select any meaningless word or syllable with a pleasant sound

Avoid any words or syllables that you have personal associations or meanings with

Consider traditional Sanskrit sounds such as shrimp, aim, om

Experiment with different sounds until you find one that feels more natural and effortless

Once you find a good sound, you can start meditating twice a day for 15 to 20 minutes each. The first practice can be done on an empty stomach first thing in the morning when you wake up. Avoid taking a cup of coffee or any stimulant before this practice to maintain a calm state of mind.

The second practice can be done during the day, anytime between noon and 7 p.m. Again, avoid doing the practice right after you have eaten lunch. Allow time for the food to digest first and choose a time that works best for you such as late afternoon or evening. Since the entire practice is unguided, it helps to set an alarm for 15 to 20 minutes to let you know when to stop.

Transcendental Meditation: Step-By-Step Guide

The TM technique is unique because it does not focus on your breathing concentration, but on bringing your mind to a start of relaxation. Although unguided, practicing Transcendental Meditation is relatively easy. Follow these steps for effective TM practice:

Set up your environment: Find somewhere you can sit comfortably, either inside or outside the house. Lean on you against the wall or chair, but allow the head and neck to remain free. You can cross your legs or even stretch them depending on what feels comfortable to you.

Start Deep Breaths: Breathe in deeply and then out. Repeat this for the next 2-3 minutes to relax your body.

Focus on Your Senses: Focus on all your senses for about two minutes. Allow yourself to hear all the sounds new you, slowing moving to the smells around you. Then transition to the sense of taste, ensuring that each transition is as seamless as possible.

Start Your Mantra: In that moment of connecting with your senses, allow the mantra to effortlessly bubble up from your brain. Although the mantra is often spoken out in other meditation practices, TM involves repeating it silently in your mind. Choose a pace that you are comfortable with and repeat the Mantra for about 12 to 17 minutes.

Slowly End Your Practice: By now your time is already up and the alarm clock may go off. In your early days, you may wait until the alarm goes off, but gradually your internal clock will come into practice and you will always know when to stop.

How Transcendental Meditation Can Improve Your Life

Beginners in meditation usually struggle with thoughts flooding their minds during the practice. However, everything becomes easier over time and you can practice with an empty mind. The entire practice can simply be referred to as a mind-cleaning exercise.

Regular transcendental meditation will train your mind to be calm. It can help to reduce stress, depression, and anxiety.  If you are struggling with high levels of anxiety or have post-traumatic stress disorder, this form of meditation can transform your life.