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Published on October 3, 2019

How to Do Transcendental Meditation (Step-by-Step Guide)

How to Do Transcendental Meditation (Step-by-Step Guide)

Maybe you already know how to meditate but do you know how to do transcendental meditation?

Meditation was first developed in India many years ago (around 5000-3500 BCE). It took quite some time to become popular in the western world, but today it is celebrated as a therapeutic tool to ease stress, anxiety,[1] depression,[2] and addictions.[3] In the past years, it has also become recognized to improve mental performance, and it consequently became a multi-billion dollar business.

When we think about meditation, we usually think about what’s called “mindfulness meditation,” but there are seven different kinds of meditation that are being practiced all over the world:

  1. Loving-kindness meditation
  2. Body scan or progressive relaxation
  3. Mindfulness meditation
  4. Breath awareness meditation
  5. Kundalini yoga
  6. Zen meditation
  7. Transcendental meditation

Over the past decade, Transcendental Meditation® (aka TM® or T.M. Meditation®) has become extremely popular, scoring a staggering 5 million followers that practice it every day. You may have heard about the benefits of T.M. and wondered what it was all about.

T.M. is a type of mantra meditation that has been introduced to the Western world in 1950 by Maharishi Mahesh Yogi.[4] He taught the practice all over the world for 40 years to spread its movement, touching anyone from politicians to The Beatles.

Today, many celebrities such as Jerry Seinfeld, Hugh Jackman, Ellen Degeneres, and Howard Stern publicly stated that T.M. changed their lives.[5] The popular movie director David Lynch even created a foundation to help spread transcendental meditation around the world.

These big names certainly contributed to the success of this practice (together with the large body of studies proving its benefits),[6] but the main reason for the popularity of T.M. is its simplicity.

If you’ve tried to meditate in the past, but you couldn’t stick to it long enough to experience its benefits, keep reading.

In this article, I will highlight the main differences between mindfulness meditation and transcendental meditation, and why some people like one type better than the other. I will explain how the T.M. organization teaches it to their students, and I will also give you a step-by-step guide on how to do T.M. on your own.

Transcendental Meditation vs Mindfulness Meditation

To understand why T.M. is unique, we need to take a step back and examine how mindfulness meditation work. All the other types of meditation use a similar mechanism to the mindfulness one except for T.M, so I’m going to describe only the difference between those two types for the sake of simplicity.

Mindfulness, in current popular culture, encourages the cultivation of nonjudgmental, moment-to-moment awareness both during the practice and in everyday life.

We all experience a multitude of thoughts that distract us from what’s in front of our eyes. Maybe we’re thinking about our to-do list, or simply hearing the sound of a song brings back an old memory; in any case, we tend to spend more time in our heads than in the present moment.

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With mindfulness meditation, by repeatedly returning our conscious awareness to the present moment (for example focusing on the breath, body parts or an object) we are able to observe our anxious or depressive thought patterns.

In simple words, this means noticing your thoughts and learning to let go of them by shifting the mental focus from that thought to something like the movement of your breath.

The act of actively observing thoughts without judgment, and the effort of letting go of those thoughts by focusing on the body, acts as a sort of brain-training exercise. The more successfully we do that (both during our meditation and in normal life), the more we empower ourselves to make conscious choices rather than being mindlessly controlled by our negative thoughts.

To better understand this concept, you can imagine your mind being like an Ocean. On the surface, you have waves of any height and shape, but deep down, there is nothing but complete calm and stillness. Your thoughts are the waves.

In normal life, you would swim around the waves of your mind, trying to face them head-on. Sometimes you can climb them and swim through, sometimes you feel overwhelmed by their power and end up drowning or feeling beaten up by their strength.

Mindfulness meditation is like having a surfboard that allows you to ride those waves effortlessly. The more you practice, the better you get at surfing, and the easier it becomes to manage your thoughts.

Sometimes, while going through this process, people may eventually get to a state of complete mental stillness. This state is “the second state of meditation” or transcendence.

Note that the goal of mindfulness meditation is not to reach this state. Instead, its goal is to actively train your mind in letting go of thoughts and develop the ability to make mindful choices in everyday life.

I have personally practiced thousands of hours of mindfulness meditation and taught it to many of my clients with fantastic results. What I’ve noticed though, is that some people are simply not able to stick to it and enjoy its brain training process.

Usually, these people have a very active and buzzing mind, and not being able to “shut their thoughts” with the mindfulness technique drives them crazy. For those people, transcendental meditation works magic because of its totally different method.

How Is Transcendental Meditation Different?

Coming back to the example of your mind being like an ocean, imagine having a submarine instead of a surfboard. T.M., just like a submarine, can safely take you to the deepest depths of your mind, where it’s calm and peaceful.

Now that I’ve got you curious, let’s explore how transcendental meditation work. If the goal of mindfulness is to train the brain in conscious awareness, the goal of T.M. is to go beyond the thinking process. If done properly, this can be a simple, automatic continuation of the flow of mindfulness meditation. The vehicle T.M. uses to reach this state is the mantra. (I’ll explain in depth how it works later.)

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If we come back to the example of the ocean, now that we have our submarine (the mantra), we are able to slowly reach the depths of the ocean, where there’s nothing but calm and stillness.

In there, there is a state of restful awareness, where you can tap into the source of energy, thoughts, and creativity (also called collective unconscious by Carl Jung).[7]

When we get to these depths, we experience a profound state of rest and let go of even the deepest stresses.

The beneficial effects of T.M. happen spontaneously (not consciously) when you are able to reach the state of transcendence.[8] Those who regularly practice T.M. report an increase in mindfulness and a very deep relief in stress.

T.M. teachers emphasize the fact that the mind has a natural tendency of going into this tranquil state. Unfortunately, the mind also has a tendency to always look for what’s interesting around us. This is why, with mindfulness meditation, having its focus on actively observing thoughts, it is harder to lean on this tendency of the brain to settle into deep tranquility.

The question now is: “how do I get to this state of transcendence?” The answer is way simpler than you may think:

By chanting a mantra.

What Doing T.M. Looks Like

Before we get into what exactly a mantra is and how it works, I want you to get an idea of what a standard transcendental meditation practice looks like.

All that is required to practice T.M. is to sit and have your eyes closed; that’s it. You don’t need any particular pose or posture. Surely being alone, in a quiet room with a comfortable chair, will help facilitate the process but once you get a grip of it, you could do it anywhere, even while sitting at your desk or in a bus.

All you need to do is to keep your eyes closed and silently chant your mantra.

The general advice is to chant for 20 minutes, twice a day. This is partly due to the natural clock of our body (circadian rhythm) but also to the fact that the more you get into the habit of blocking time to meditate, the more likely you are to make it a habit.

Despite this advice, there are no set-in-stone rules on how often and how long you should do your T.M. session. Everyone is different and has a different schedule, so whatever fits in your diary should be your choice.

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Now, let’s get down to business and let’s talk mantras.

What Is a Mantra?

A mantra is nothing but a meaningless sound. There is no real secret behind the mantra except for the fact that it should have no meaning, and it should “sound positive.”

People tend to get too caught up in what type of mantra is right for them. I have interviewed several seasoned T.M. teachers, and they all stated that “the more we don’t know about our mantra, the better.”

This goes back to the fact that our mind is always making mental connections. If we try to chant a word that sounds too much like a word that we know the meaning of, we will automatically connect that word to images, sounds, smells, and memories. If we’re chanting a totally meaningless word, it’s easier to lean on the tendency of our mind to get into a tranquil state.

You can imagine a mantra being like a seed. If you want to grow a plant, you won’t look for “the perfect seed.” You would simply pick one, plant it, water it and see it germinate. Getting caught up in “picking the right seed (mantra),” won’t do you any good.

At this point, if you are like me, you would think “OK, but I still need to know what a mantra looks like and sounds like,” and that’s why I’m going to give you a few examples of mantras to chant.

Examples of Personal Mantras

The most common mantra is the Homm. Teachers tend not to use this mantra because of the wholeness of this sound. In Hinduism, the sound Homm reflects the sound of all vibrations combined, both positive and negative. The Homm mantra seems to be mainly practiced by monks, and every teacher I’ve interviewed said that “apart from that, any other mantra can work well.”

Other examples of mantra could be:

  • Kirim
  • Shirim
  • Inga
  • Aema
  • Etc. (no this isn’t a mantra)

Chanting a mantra sounds something like this:

  • Kiiiiiiririmmmm Kiiiiiiririmmmm
  • Shiririiiiim Shiiiiririnnnn
  • Iiiiiingaaaa Iiiiingaaaa
  • Aaaaaenma Aaaaaaaenmaa

You should vary the length and tone of each letter of your mantra while you’re chanting, so that it would be easier to induce this “trance” effect on your mind. Once again, how you do that doesn’t matter. As long as you chant it for the whole length of your session, it should work.

Should You Try Different Mantras?

Most teachers told me that both they and their students have been using the same mantra they’ve been given on their first T.M. sessions for their whole life. Once again, the point of the practice isn’t to find the best possible sound for you but, to develop the habit of melting the stress in your mind by chanting a meaningless sound.

On the flip side, if you’re trying to do T.M. on your own and you notice that the mantra you choose reminds you too much of a real word, go pick another one that is totally meaningless. People that speak several languages may find this a bit harder than people that only speak their mother tongue, but it is still quite easy to find a meaningless sound.

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If you learn T.M. from a teacher, they will choose the mantra for you on your first meeting after you fill a questionnaire. After that, you’ll chant it with them and progress into a personal, silent meditation practice. During the practice, the teacher will give some feedback and let you experience the mechanics of T.M. on the spot. This process is followed by another meeting with the teacher and two group meditations.

Can You Teach Yourself Transcendental Meditation?

The teachers themselves openly state that you can do T.M. on your own. The rules are simple, and all it takes is some practice and being consistent with it.

What a T.M. course gives you (that you can’t get on your own) is the accountability of a teacher and the support of a group of like-minded people.

Most people that pay for a T.M. course are not simply looking to learn a system. They usually look for support in their healing journey to fight stress, insomnia, addictions, or relationship problems.

If you tried mindfulness meditation, and simply want to try T.M. to experience first hand the difference between the two, there is no need to take a course. A very good way to go about could be simply this:

  • Look up on YouTube under “transcendental meditation mantras,” pick one and see how it’s chanted.
  • Play the track and try to chant it as they do it in the video.
  • Stop the track, sit, close your eyes, and silently chant the same mantra for 20 minutes.
  • Repeat this process, twice a day, for a week or so

If you find that T.M. makes you feel better than when you’re doing mindfulness meditation, and you want to learn more about it, you can then decide to invest in it and take the T.M. course.

So, Is T.M. the Right Fit for You?

Nobody can tell if T.M. is better than any other type of meditation. Everything works differently for each individual, and it’s our duty to try and discover new things before judging them.

If you’re into meditation, I highly suggest you try T.M. on your own or with a teacher to broaden your mind. The same goes for the people that are new to meditation, but, in this case, I would recommend starting from mindfulness meditation with an App like Headspace. T.M. can be quite tricky for a beginner without having the proper guidance, and the course itself is quite expensive (from 250 to 1000 dollars or even more depending on your income).

Whatever the type of meditation you decide to try, I encourage you to commit to a minimum of 30 daily practices. Doing this will give you the time to start experiencing some tangible benefits in your day-to-day life.

Learning about your mind is truly a delightful experience. The more you learn about the mechanics of your brain, the more you can experience personal growth and happiness.

More About Meditation

Featured photo credit: Katie Burkhart via unsplash.com

Reference

More by this author

Davide Alfonsi

Celebrity Coach, Author and Mindfulness expert

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Last Updated on January 16, 2020

12 Simple Ways to Boost Your Confidence Right Now

12 Simple Ways to Boost Your Confidence Right Now

The way you feel about yourself greatly influences how you live and interact with others. If you are confident about yourself, you tend to see yourself positively and actually enjoy spending time with and around people. You don’t feel self-conscious or awkward around others, and that allows you to live your fullest and happiest life.

However, if you’re drowning in a sea of self-doubt, hesitancy and shyness, you often withdraw and isolate yourself from others and avoid interacting and connecting with people. That anxiety you feel in the pit of your stomach when you are around people is holding you back greatly and it is not good for your emotional health and overall well-being. You need to do something about it if you are low in self-confidence or have friends or family members who are not confident.

“Confidence isn’t walking into a room thinking you’re better than everyone, it’s walking in not having to compare yourself to anyone” – Anonymous

Here are simple, practical tips to boost your confidence right now and make you feel and act your best.

1. Stop labeling yourself as awkward, timid or shy.

When you label yourself as awkward, timid or shy, you sub-consciously tell your mind to act accordingly and psychologically feel inclined to live up to those expectations. Instead of labeling and entertaining negative self-talk, visualize and affirm yourself as confident and strong. Close your eyes for a minute and visualize yourself in different situation as you would like to be.

Be your own cheerleader. Experts believe that positive affirmation and good mental practices like picturing yourself winning or achieving a goal can lead to greater feelings of self-assurance and prepare your brain for success.[1] As the saying goes, “seeing is believing.” Picture yourself as confident and soon enough you will begin to manifest behavior that gives evidence to this new ‘fact.’

2. Recognize that the world is not focused on you (unless, of course, you are Kanye West).

That means you don’t have to be excessively sensitive about who you are or what you are doing (or not doing). You are not on the center stage; there is no need for preoccupation with self and perfectionism. As rap music star Rocko sings, “You just do you and I will do me, aight?”

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Forget about trying to please everyone or being perfect. Trying to be perfect and being a people-pleaser puts too much pressure on you and creates unnecessary anxiety. Besides, people are too preoccupied with their own issues to pay much attention to your every move unless, of course, you are a mega famous, super celebrity like Beyonce or Kanye West.

3. Focus on other people as opposed to yourself.

If you are low on confidence, self-conscious, nervous and shy in social situations, focus your attention on other people and what they are saying or doing instead of focusing on your own awkwardness.

For example, think about what it is that is interesting about the person who’s the centre of the party or the guy or girl you are talking with. Prompt them to talk more about themselves and be genuinely curious and interested in what they say. You will instantly come across as confident and warmhearted.

People generally want to talk about themselves, be heard and understood. They will love it when you’re eager and willing to listen to them and really hear what they have to say.

This habit of focusing more on what you love in others as opposed to what you dislike in yourself will not only help you become more assertive and comfortable in virtually all social situations, but also instantly make you feel great about yourself.

4. Know (and accept) yourself for who you are.

Chinese military general, strategist and philosopher Sun Tzu, author of the internationally acclaimed book The Art of War, said, “Know yourself and you will win all battles.” Even in the battle with lack of confidence, you will need to know yourself to win.

Knowing yourself starts with understanding that people are not all the same, neither are all social situation suitable for everyone. You might not be confident in large gatherings, but you could be bold and confident in one-on-one and small group interactions. We all have our own unique gifts and unique ways of expressing ourselves. Embrace yours!

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Introverts, for example, have a quiet confidence that is, unfortunately, often confused for shyness. They are naturally low key and prefer to spend time alone. However, this natural disposition affords them certain unique gifts, such as an ability to listen better than most people and notice things that others don’t.

Your uniqueness is where your strength and advantage lies. You won’t be comfortable and confident in all situations all the time. Albert Einstein said,

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”

5. Crack a smile.

If there is one sure way to instantly boost your confidence, it’s cracking a smile. Christine Clapp, a public speaking expert at The George Washington University, says that flashing those pretty, pearly white teeth will immediately make you appear both confident and composed. But, the effect of smiling is not just external. Studies show that smiling can also help nix feelings of stress and pave the way for a happier and more relaxed you.[2]

Not a bad return for something seemingly so trite, wouldn’t you agree?

6. Break a sweat—with exercise.

Working out is another great way to make yourself feel amazing and confident. Science has shown that exercising increases your endorphins, helps reduce stress, tones your muscles and makes you feel happy and confident.[3]

And hey, all you have to do is take a walk a few times a week and you’ll see the benefits. What seems to matter—as far as your confidence goes—is whether you break a sweat, not how strenuous your session is, which is pretty cool. Start working out now.

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7. Groom yourself.

This might seem mundane, but it’s amazing how much of a difference a shower and shave can have on your confidence and self-image. And when you spritz on a scent, the boost on confidence and self-esteem is incredible. As it turns out, your favorite fragrance does more than make you smell oh-so-nice.

A study found that a fragrance can inspire confidence in men. Interestingly, the study also found that the more a man likes the fragrance, the more confident he might feel. Another study found that 90% of women feel more confident while wearing a scent than those who go fragrance-free.

8. Dress nicely.

Another one that might seem trite, but it works. If you dress nicely, you’ll instantly feel good about yourself and give your confidence a real boost. That is largely because you’ll feel attractive, presentable and sometimes even successful in nice clothes.

While dressing nicely means something different for everyone, it does not necessarily mean wearing $500 designer outfits. It means wearing clothes that are clean, that you are comfortable in and that are nice-looking and presentable, including casual clothes.

9. Do activities you enjoy.

Whether it is reading a book, playing a musical instrument, riding your bicycle or going fishing, do what you really enjoy and what makes you truly happy often. It will boost your self-esteem, soothe your ego and allow you to identify with your gifts and talents. That will in turn bolster your self-belief and grow your confidence exponentially.

You might not become popular for doing what you love, but you might not even want to be popular at all. Being popular doesn’t make you happy; doing what you love does.

10. Prepare for the possibility of rejection / setback.

Late World No. 1 professional tennis player Arthur Ashe said, “One important key to success is self-confidence. A key to self-confidence is preparation.” You need to prepare for the possibility of rejection and setback.

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Why?

Everybody suffers rejection and setback at one point or another. You are not exempted. The question on your mind, therefore, should not be if you will be rejected, but how you will handle rejection when it comes.

Prepare yourself adequately in every situation to minimize the risk and effect of rejection and so that your confidence is not broken. For example, learn public speaking and rehearse what you are going to say beforehand if you have landed a public speaking engagement. That way, you are sure of yourself and confident you have what it takes to hack it. If you are rejected, don’t take it personally.

Rejection and setbacks happen to the best of us. Take it as a learning experience. Learn from your mistakes and move on.

11. Face uncomfortable situations square in the face.

Don’t run away from uncomfortable situations. Running away from people or situations because you feel scared, shy or timid only confirms and reinforces your shyness. Instead, face the situation that makes you uneasy square in the face. For example, go ahead and talk to that person you are afraid to approach, or go straight to the front of your yoga class! What’s the worst that can happen?

Prepare and be ready for any eventuality. The more you face your fears, the more you realize you are stronger than you thought and the more confident you get. This simple, yet admittedly courageous, act makes you unstoppable. You get comfortable being uncomfortable and begin to feel like you can take on the world. And that is the hallmark of someone destined for great things.

12. Sit up straight and walk tall—you are awesome!

Yes, sit up straight and believe you are awesome. Don’t slump in your chair or slouch your shoulders. Experts say the right stance can not only keep your self-esteem and mood lifted, but also lead to more confidence in your own thoughts.[4]

The way to sit is to open up your chest and keep your head level so that you look and feel poised and assured. And when you get up, stand tall and walk like you’re on a mission. People who sit up straight and walk tall are more attractive and instantly feel more confident. Try it now: you’ll feel fierce and confident just by sitting up straight and walking tall.

Featured photo credit: Freshh Connection via unsplash.com

Reference

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