Introduction
Transcendental Meditation (TM) is a simple, natural technique practiced for reducing stress and achieving overall mental and emotional wellbeing. Unlike other forms of meditation that involves concentration or mindfulness, TM uses a mantra (a Vedic mantra or any personalized phrase) to effortlessly access deeper levels of consciousness, it involves silently repeating the mantra to oneself for 15-20 minutes twice daily. The goal is to transcend (to go beyond) the ordinary thinking process and achieve a state of relaxed awareness.
There are numerous health benefits of TM uncovered by scientific research, many studies have shown that regular TM practice can effectively improve blood pressure, boost immune system and manage chronic pain. This ancient practice is increasingly recognized as a valuable tool for navigating the challenges of modern life.
Vedic Origin and History
Transcendental Meditation (TM) has been derived from the ancient Vedic traditions of India, which is one of the oldest and most profound systems of knowledge in human history. The Vedic tradition is the foundation of Hindu philosophy, spiritual practices, and religious texts, and its influence extends into meditation, yoga, Ayurveda, and various forms of Eastern spirituality.
Maharishi Mahesh Yogi (1918-2008), a disciple of the Hindu Advaita monk Swami Brahmananda Saraswati, is credited with adapting and reviving the ancient Vedic meditation techniques into what is now known as Transcendental Meditation. Maharishi’s goal was to make these profound teachings from ancient Vedic practices accessible to people of all backgrounds, simplifying the practice while maintaining its connection to its Vedic roots.
Maharishi Mahesh Yogi started teaching this meditation technique in India in the mid-1950s, later he taught thousands of people around the world from 1958 to 1965, explaining his teachings in spiritual and religious ways. In the 1960s and 1970s, Maharishi changed his approach to be more secular. This made his meditation technique become more popular globally, and many famous people, like the Beatles and the Beach Boys, started practicing it. He also began training teachers to teach his technique.
Steps to Perform Transcendental Meditation
Here is a detailed step-by-step guide to performing Transcendental Meditation (TM). The process is structured and should ideally be learned under the guidance of a certified teacher, but here is a general overview of the steps involved:
1. Find a Comfortable Quiet Space
- Why? You need an environment that is free from distractions and noise. Although TM can be practiced anywhere, beginners often find it easier to meditate in a calm, quiet setting.
- How? Sit on the floor with your back supported or in a comfortable chair. Ensure you’re not too tense, but avoid lying down to prevent falling asleep.
2. Sit in a Comfortable Position
- Why? TM requires you to remain alert yet relaxed, and sitting in a comfortable, upright position facilitates this.
- How? Sit with your feet on the ground (if you’re in a chair), hands resting on your lap, and with eyes gently closed. Keep your spine straight, but not rigid.
3. Close Your Eyes and Take a Few Deep Breaths
- Why? Taking deep breaths helps calm the mind and body, preparing you for meditation.
- How? Inhale deeply through your nose and exhale slowly through your mouth. Do this 4-5 times to help center yourself before beginning.
4. Silently Introduce a Mantra
- Why? The mantra is the focal point of TM. It helps guide your attention inward, away from distracting thoughts. The mantra could be a Vedic mantra, a positive phrase or any sound, chosen to help quiet the mind.
- How? You should use a mantra that is specific to you, typically given by a certified TM teacher. Silently begin to repeat the mantra in your mind, without focusing too intensely. Let it flow naturally.
5. Let the Mantra Settle
- Why? The mantra is meant to be a tool, not something to forcefully concentrate on. As you settle into meditation, your mind will wander, and that’s perfectly normal.
- How? Allow the mantra to become softer and fainter in your mind. Don’t worry if thoughts arise—this is a natural part of the process. When you notice you’ve stopped repeating the mantra or you’re caught in a thought, gently bring your focus back to the mantra without judgment.
6. Embrace the Flow of Thoughts
- Why? TM doesn’t require you to “clear” your mind or push away thoughts. Thoughts will come and go; the key is not to resist them.
- How? When your mind drifts, simply acknowledge the thoughts and return to the mantra. Over time, you will notice your thoughts becoming fewer and your awareness deepening naturally.
7. Meditate for 15-20 Minutes
- Why? The typical duration of a TM session is about 20 minutes. This gives enough time for the mind to shift from surface-level thoughts to deeper levels of awareness.
- How? Continue to repeat the mantra and follow the flow of the practice for about 20 minutes. Use a timer, if necessary, but avoid checking the time frequently during the session.
8. Gradually Ease Out of Meditation
- Why? After the 20 minutes, it’s important not to rush out of the meditative state as this can cause disorientation.
- How? Stop repeating the mantra and sit quietly with your eyes closed for about 2 minutes. Allow your awareness to gradually come back to the present moment.
9. Open Your Eyes Slowly
- Why? Gently transitioning out of meditation ensures a smoother return to your daily activities.
- How? Slowly open your eyes and remain seated for a few more moments, letting yourself fully return to the present before getting up.
10. Practice Regularly
- Why? The benefits of TM, such as reduced stress, increased clarity, and overall well-being, accumulate over time with regular practice.
- How? Aim to practice TM twice a day, once in the morning and once in the evening, for about 20 minutes per session.
Additional Tips for Effective TM Practice:
- No Forceful Concentration: TM is effortless. If you’re straining to focus on your mantra or pushing thoughts away, relax and let the process flow naturally.
- Consistency Matters: While TM is flexible and can be done anywhere, maintaining regular practice helps deepen its effects.
- Stay Non-Judgmental: Every session is different, and it’s normal to have sessions where thoughts are more frequent. Don’t judge your meditation; just return to the mantra gently.
- Seek Guidance: A certified TM instructor can personalize the process, offer you the correct mantra, and ensure you’re practicing the technique correctly.
Benefits on the Human Brain
Numerous studies have explored the effects of TM on brain function, showing promising results in terms of enhancing mental health, cognitive function, and emotional stability.
- Stress Reduction: TM has been shown to significantly lower levels of cortisol, the stress hormone, leading to a state of calm and mental clarity. People practicing TM often report feeling less anxious and more emotionally stable.
- Improved Brain Function: Research using electroencephalograms (EEGs) has revealed that TM increases coherence in brainwave activity, especially in the prefrontal cortex. This improved brainwave synchrony is associated with better decision-making, creativity, and problem-solving skills.
- Enhanced Cognitive Abilities: TM has been found to enhance focus, memory retention, and overall cognitive abilities. Regular practice helps strengthen the brain’s capacity for learning and processing information.
- Emotional Resilience: Practitioners often report improvements in emotional regulation, making them better equipped to handle stress, negative emotions, and challenging life situation
The Science Behind Transcendental Meditation
At the core of TM’s success is its ability to produce a state of “restful alertness”—a state where the mind remains alert while the body experiences deep relaxation. This state triggers the body’s parasympathetic nervous system, often referred to as the “rest and digest” system, which counters the stress-inducing sympathetic nervous system.
Additionally, TM has a unique impact on brainwave frequencies, specifically increasing alpha waves (8 – 12 Hz), which are associated with relaxation and a meditative state. Alpha waves are linked to feelings of calm and reduced anxiety, and their increase is one of the reasons why TM practitioners feel more relaxed and centered after each session. Alpha waves are essential for mental coordination, calmness, alertness, and learning. When your brain is predominantly in the alpha state, you may experience reduced stress, enhanced creativity, better learning, and improved mood.
Frequency and Brainwave Coherence
TM is known to affect brainwave frequencies, particularly through increasing alpha coherence. Brainwaves are divided into several frequencies:
- Delta waves (0.5 – 3 Hz): Associated with deep sleep and unconscious states.
- Theta waves (3 – 8 Hz): Associated with light sleep, deep relaxation, and subconscious states.
- Alpha waves (8 – 12 Hz): Linked with a relaxed yet alert state, often achieved in meditation.
- Beta waves (12 – 30 Hz): Related to active thinking, focus, and problem-solving.
Through TM, the increase in alpha waves leads to heightened mental clarity, deep relaxation, and a balanced emotional state. This wave synchronization between different regions of the brain allows for better communication, promoting overall mental and emotional well-being.
To learn more about the different brain waves, their states, and frequencies, read my blog Brainwave Basics: How Different Frequencies Shape Your Mental States
Conclusion
Transcendental Meditation offers a unique and scientifically supported approach to achieving inner peace and cognitive balance. By incorporating TM into daily life, individuals can access a profound state of relaxation while simultaneously boosting their brain function, emotional resilience, and overall quality of life. Its simplicity and profound effects make it a practice worth exploring for those seeking mental clarity, stress relief, and a deeper connection with their inner self.
Whether you’re new to meditation or seeking to deepen your practice, TM provides a pathway to experience transcendence and unlock the full potential of your mind and body.
It’s important to note that the effects of TM can vary between individuals, and TM should not be considered a replacement for professional medical treatment when needed. If you’re interested in learning TM, it’s recommended to seek instruction from an official TM centre or certified teacher to get the full benefits and proper technique.
