Transcendental mediation is a widely popular meditation practice within the health and wellness circles. Being so effortless and easy to practice and with such outstanding results, it is no wonder that it´s grown so popular.
Transcendental meditation, also known as the authentic TM technique, is a silent mantra meditation. Maharishi Mahesh Yogi founded the method in India in the 1950s and brought it to North America in the 1960s. Since then, it continues to be widely popular within wellness circles.
What is Transcendental Meditation?
The word transcendental means something relating to a spiritual realm, or a space inhibited by various spiritual manifestations. It gets its name because, during the meditation session, the normal thinking process is transcended into a state of transcendental consciousness, also known as pure consciousness. This advanced state is called yogic flying, and those who make it to this state are yogic flyers.
TM practitioners advocate that the practice stimulates a state of consciousness to reduce stress and promote relaxed awareness. While in this state of deep inner peace, people achieve stability, order, and an absence of mental boundaries.
How Transcendental Meditation Is Different
The main difference between the transcendental meditation technique and other forms of meditation is that practitioners silently repeat and focus on a personal mantra during the session. The mantra is a vehicle that settles the mind and guides the self into a profoundly tranquil state. By focusing on this mantra, the TM technique requires minimal effort for the brain compared to other meditation practices.
Transcendental meditation practice requires personalized interactive guidance while other forms of meditation do not, meaning that one cannot learn it independently. TM practitioners must learn the technique through a seven-step course with a certified TM teacher, where the technique is taught one on one .
How Transcendental Meditation Works
TM is all about letting go of stress. During the meditation practice, the practitioner begins sitting quietly in a comfortable position with their eyes closed. One will repeat a mantra silently while sitting in a state of perfect stillness.
The mantra may be a single word or phrase that is a vehicle in settling down the mind. It is a meaningless sound that the certified TM teacher privately assigns to each student individually. If executed well, one will reach a state of expansive silence where the body will fill with a warm and pleasant feeling known as pure consciousness. This is known as yogic flying. TM should require little effort, as one simply breathes naturally and concentrates on their mantra.
The Science Behind Transcendental Meditation
Transcendental Meditation (TM) is a technique that has been extensively studied in the fields of neuroscience and psychology. Research has shown that TM practice can lead to significant changes in brain activity, particularly in areas related to attention, emotion regulation, and memory. Studies have also found that TM practice can increase the production of neurotransmitters such as serotonin and dopamine, which are associated with feelings of happiness and well-being.
One of the key mechanisms by which TM is thought to work is through the activation of the brain’s default mode network (DMN). The DMN is a network of brain regions that are active when we are not focused on the outside world and are engaged in introspection or self-reflection. TM practice has been shown to increase activity in the DMN, which can lead to increased self-awareness and a sense of inner calm.
In addition to its effects on brain activity, TM has also been shown to have a positive impact on physical health. Studies have found that regular TM practice can lower blood pressure, reduce stress hormones, and improve immune function. These findings underscore the comprehensive benefits of the transcendental meditation TM technique, making it a valuable tool for enhancing both mental and physical well-being.
Learning Transcendental Meditation
Practitioners learn transcendental meditation through a structured TM course, which includes a seven-step program from a certified TM teacher. The TM teacher will use the first session as a one-hour introductory, covering a general overview of the TM technique.
The following lecture will be only 45 minutes long. Here, the TM teacher will provide more specific information, and those interested in learning will go to a 10 to 15 minutes interview followed by one to two hours of personal instruction. Once the introductions are complete, a ceremony will take place where the practitioner receives a confidential mantra. During the four following sessions, the students will learn how to use their mantras effectively.
After learning how to use the mantra effectively, there will be three days of checking for correctness, including one or two more hours of instruction. During these sessions, the certified TM teachers will explain the practice in detail, provide corrective feedback, and cover the benefits of regular TM practice.
The certified teacher will continue to meet with the practitioners over the next several months to improve their technique. People will ideally continue to practice TM twice a day for 15 to 20 minutes - once in the morning and once in the afternoon.
Personalized One-on-One Instruction
One of the unique aspects of the Transcendental Meditation program is the personalized one-on-one instruction provided by certified teachers. Each teacher has undergone extensive training and has been certified by the Maharishi Foundation, the organization founded by Maharishi Mahesh Yogi.
During the instruction process, the teacher works with the individual to select a personalized mantra, which is a word or sound used to help the mind access a deeper state of consciousness. The teacher also provides guidance on how to use the mantra effectively and how to establish a regular meditation practice.
The personalized instruction process typically involves a series of sessions, during which the teacher ensures that the individual is comfortable with the technique and able to practice it effectively on their own. This personalized approach is designed to help individuals get the most out of their TM practice and to ensure that they experience the full range of benefits that the technique has to offer. This one-on-one guidance is a hallmark of the transcendental meditation program, setting it apart from other meditation practices.
Benefits of Transcendental Meditation
Many high-quality sources have completed extensive research on TM. In addition to mental health improvements, TM offers numerous health benefits, such as reducing stress and anxiety, lowering blood pressure, and improving sleep quality. The meditative practice supports our mental health and brings inner peace into our everyday life.
Some of the benefits include:
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Reduces stress and anxiety
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Minimizes trait anxiety
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Lowers blood pressure
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Improves cardiovascular health
Many published research studies have found TM to support cardiovascular health, brain function, and stress-related conditions. Several peer-reviewed studies from the American Heart Association and other institutions have outlined that it also lowers blood pressure and the risk of heart disease.
Most of society has an overactive fight or flight response, leaving people in a constant state of stress and anxiety. Spending time practicing the TM technique teaches people to dim those responses. Overall, it improves well-being to increase people’s quality of life.
Frequently Asked Questions
How are Transcendental Meditation Mantras Chosen?
While in a transcendental meditation program, the certified teachers will choose from thousands of potential mantras. Some instructors say they select their student's mantras based on their interviews, while others state they are assigned based on their gender and age.
Where Can I Learn Transcendental Meditation?
The Transcendental Meditation technique is taught in the U.S. by Maharishi Foundation USA, a federally recognized non-profit educational organization. These techniques are often taught at TM centers, which provide a supportive community and structured environment for learning and practicing TM. There is also a TM Program called “Quiet Time” used in schools, that provides students with two fifteen-minute TM sessions daily to help balance their lives and promote inner peace.
Can Transcendental Meditation Help With Weight Loss?
Although this is not guaranteed, TM can help with weight loss. It decreases stress and anxiety, which will limit temptations to stress eat and mitigate food cravings. In addition, with regular TM practice, your body will produce less cortisol - a hormone that makes losing weight difficult.
Can Transcendental Meditation be Done Lying Down?
Yes, one can practice transcendental meditation lying down. Sitting sometimes places stress on the body, including the back and knees, if you haven’t tried meditation before. Further, some like to relax deeper by lying down while meditating.
Can Transcendental Meditation Help With Depression?
Scientific research shows that the TM technique can help treat depression. A clinical practice published in The Permanente Journal (2014) concludes that a TM program reduces psychological distress in teachers. Further, another study from the same journal (2016) found reductions in trauma, anxiety, and depression symptoms in prison inmates who practiced TM.
Can Transcendental Meditation be Harmful?
Some reports outline that it can worsen symptoms of some psychiatric conditions. If you are concerned about your mental health, consult with a doctor before starting TM, and make sure you let your TM teacher know about your condition.
Can Transcendental Meditation be Self-Taught?
No, TM cannot be self-taught. One can only learn the TM technique from a certified TM teacher. Proper instruction from a certified teacher is crucial for experiencing the TM technique's effectiveness in reducing stress and enhancing well-being.
Please note that this article is not intended to substitute for professional medical advice from a doctor.
TM Technique vs. Other Meditation Practices
Transcendental Meditation is just one of many meditation techniques available today. While other techniques, such as mindfulness meditation, may share some similarities with TM, there are key differences that set TM apart.
One of the main differences between TM and other meditation techniques is the use of a personalized mantra. In TM, the mantra is used to help the mind access a deeper state of consciousness, whereas in other techniques, the focus may be on the breath, a physical sensation, or a visualization.
Another key difference is the level of instruction and support provided. In TM, individuals receive personalized one-on-one instruction from a certified teacher, whereas in other techniques, instruction may be provided through group classes, online tutorials, or self-study materials.
In terms of effectiveness, research has shown that TM is a highly effective technique for reducing stress and anxiety, improving mood, and enhancing cognitive function. While other techniques may also be effective, the scientific evidence supporting TM is particularly strong, with over 380 published studies on the technique.
Overall, while there are many meditation techniques available, the Transcendental Meditation technique is a unique and highly effective approach that has been extensively studied and validated through scientific research. This makes it a compelling choice for those seeking a meditation practice with proven benefits.
References
How transcendental meditation alters the brain
Transcendental Meditation: Benefits, Technique, and More
Transcendental Meditation Mantras
Disclaimer
The contents of this article are provided for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. It is always recommended to consult with a qualified healthcare provider before making any health-related changes or if you have any questions or concerns about your health. Anahana is not liable for any errors, omissions, or consequences that may occur from using the information provided.
