Transcendental Meditation

What is Transcendental Meditation?

The Transcendental Meditation technique is a type of meditation in which you silently repeat a mantra in your head to quiet your mind. A mantra is a word or phrase you focus intently on.

The focus of the Transcendental Meditation program (also called the TM program) is to settle your body down to a state of restful alertness. You deeply relax your body and quiet your mind while staying wide awake. With this type of meditation, the goal is to eventually transcend to a state of pure awareness that’s beyond the personal self/ego. “Transcend” means to go beyond.

Like other forms of mediation, the Transcendental Meditation technique has many potential benefits. It may have a positive impact on your physical and mental health, as well as your emotional well-being. If you’re interested in trying an alternative treatment or complementary therapy like the TM program, talk to your healthcare provider. They can help guide you to make the best decision for you.

Who developed the Transcendental Meditation technique?

An Indian teacher named Maharishi Mahesh Yogi developed the Transcendental Meditation technique in the 1950s. Maharishi studied consciousness. He created the Transcendental Meditation program based on ancient meditative yoga practices.

But the TM technique doesn’t involve any kind of religion, philosophy or lifestyle. Maharishi introduced the technique as a science. He helped establish the meditative state as the fourth state of consciousness. The first three states are: waking, sleeping and dreaming.

How does the Transcendental Meditation technique work?

With the Transcendental Meditation technique, you sit comfortably with your eyes closed and practice twice a day for 10 minutes to start. But any amount of time is beneficial. The more consistently you practice, the longer you’ll eventually be able to meditate.

With the Transcendental Meditation technique, you don’t need an app to guide your meditation. Instead, you silently repeat a mantra in your head.

A mantra is a word or phrase that becomes the object of your attention. Your teacher will give you your mantra. You drive your awareness toward your mantra. The Transcendental Meditation mantras aren’t English words for objects, feelings or experiences. They’re sounds that help you take your attention from active thinking to a deeper level of self-awareness.

How can I learn the Transcendental Meditation technique?

To learn the Transcendental Meditation technique, a certified teacher must teach you. Courses are offered in two ways: completely in-person or through a hybrid method of in-person and online training.

Your first session will always be in person and one-on-one with your teacher. They’ll teach you all about the Transcendental Meditation technique, and you’ll learn how to meditate. After this session, you’ll receive your mantra. Your Transcendental Meditation teacher selects your mantra for you.

Then, you’ll participate in three more sessions either in person or online. These sessions will include a mix of meditating under your teacher’s observation and learning more about the TM technique.

After that, you can begin practicing the Transcendental Meditation technique on your own every day, twice a day. If you need help or additional guidance, a certified TM teacher is always available to provide individual support, group sessions and other resources.

Can I learn the Transcendental Meditation technique on my own?

You may find Transcendental Meditation resources in books or videos, or on YouTube, Reddit or various other apps. But to properly learn the technique, a certified Transcendental Meditation teacher must teach you.

Certified teachers have five months of in-residence training. Then, they must maintain their certification through continuing education. Also, they give you personalized attention to train you on the technique.

What are the benefits of the Transcendental Meditation technique?

Research in the Transcendental Meditation technique supports its effectiveness in several areas. It may have physical, mental, cognitive and emotional benefits.

Physical benefits

• Improvement in sleep
• Lower high blood pressure
• Pain management and/or distraction from pain

Mental health benefits

• Improvement of self-esteem
• Management of post-traumatic stress disorder
• Reduction in stress, anxiety and depression

Cognitive benefits

• Enhanced creativity, intelligence and awareness
• Improved energy, focus and memory
• Increased productivity, performance and problem-solving skills

Emotional benefits

• Enhanced clarity of thoughts and feelings
• Improved quality of life and inner peace
• Increased compassion and gratitude

When should I see my healthcare provider?

If you have symptoms like high blood pressure or chronic pain, or a health condition like depression or anxiety, talk to your healthcare provider. You should always speak with them before starting any new treatment or therapy. Your provider may suggest new options, including other evidence-based complementary therapies. They may be able to point you toward useful resources, like finding a Transcendental Meditation teacher near you.

What’s the difference between the Transcendental Meditation technique and mindfulness?

With mindfulness meditation, you focus on the present moment and note any thoughts or sensations that may arise. When you notice your mind has wandered, you gently and without judgment bring your attention back to the present moment.

With the Transcendental Meditation technique, you repeat a specific mantra to help direct your attention inward. The technique is designed to help your mind settle down and go beyond the present moment.