Mental techniques such as meditation and mindfulness have become increasingly popular in recent years. In fact, the Centers for Disease Control and Prevention (CDC) reports that the percentage of American adults who practice meditation increased from 4.1% in 2012 to 14.2% in 2017. But what you may not know is that meditation comes in many different forms. Some are still, while others focus on movement. Some approaches seek to purify the mind, while others aim to monitor, observe, and manipulate thoughts and emotions.
One common type of meditation is called Transcendental Meditation, commonly referred to by its abbreviation, TM. This particular meditation practice may be popping up frequently on social media, podcasts, and among celebrities like Jerry Seinfeld and Oprah Winfrey, but it’s by no means a new form of meditation. What exactly is Transcendental Meditation? How is it different from methods like mindfulness meditation? What you need to know about this mind-quieting mental technique and how it can help your life I’d like to introduce_______
What is Transcendental Meditation?
Transcendental Meditation is “a simple, natural, and easy meditation technique that you sit comfortably and practice for 15 to 20 minutes twice a day,” says Jim, a certified Transcendental Meditation teacher and director of the Transcendental Meditation Center in Madison, Wisconsin. Horwath explains.
Although it has only recently become popular, Transcendental Meditation is a technique that has been passed down through generations. Horwath said Maharishi Mahesh Yogi, Hindu religious leader and founder of Transcendental Meditation as we know it today, was “the most recent custodian of this knowledge in our generation.” states. Horwath added that Maharishi made it available to all of us in our lifetimes by founding organizations and training teachers around the world.
Unlike other forms of meditation, TM is less concerned with concentration and meditation, and doesn’t require or endorse any particular beliefs or philosophies, Horwath adds. “Anyone who can think can meditate,” he says. For example, TM may sound a lot like standard mindfulness, but Horwath says other meditation techniques tend to keep attention on the surface. “In Transcendental Meditation, the mind goes inward and makes contact with the realm of pure consciousness,” he says.
Whether you meditate on your own or follow a guided session with a trained teacher, Transcendental Meditation is different from other forms of meditation, such as mindfulness meditation. This is because you concentrate on mantras and sounds, rather than breathing or meditation. body, senses, or visualization. In Transcendental Meditation, mantras are utilized in a very specific way.
“Mantras are the sounds that sustain life,” Horwath explains. “This is a word with no associated meaning, but it is known as a means of transcendence. Appropriate use of this sound creates the right conditions for the mind to move in the direction of greater happiness. ”
According to Horwath, the general principles of Transcendental Meditation include: Turning inward to experience greater happiness. You can tap into pure consciousness and increase your creativity, energy, and intelligence. It calms your mind, which in turn calms your body. And then return to daily activities with a “rich quality” of pure consciousness, as if “the body has had a deep rest.”
Benefits of Transcendental Meditation
People who practice Transcendental Meditation report benefits in many areas of their lives. Horwath cites improved sleep, increased creativity, increased patience, increased self-awareness in tense situations, reduced anxiety, and increased ability to recover from stressful experiences. “TM reduces stress, resulting in improved mental and physical health,” he says.
According to Janine Morris Lombardi, yoga teacher and founder of Align & Refine Wellness, you feel “instantly reset” after practicing Transcendental Meditation. “I’ve also noticed that I have more energy in the afternoons and can start the second half of the day with a fresh perspective,” she says, adding that since she started practicing, she’s “happier, more at ease, and He complimented me on my yoga practice and beliefs.”
Scientific research also supports many of these claimed benefits. In fact, as Horwath says, there are now more than 700 studies proving the benefits of TM.
- TM is associated with lower hypertension and stress. A 2007 systematic review of more than 100 studies found that compared to other stress reduction methods and programs, only the Transcendental Meditation program had a statistically significant effect on reducing high blood pressure in hypertensive patients. There was found.
- TM has been shown to improve anxiety, stress, and mental health. There is also scientific evidence that TM has a positive impact on reducing anxiety and improving mental health. A small study of healthcare workers during the COVID-19 pandemic found that TM reduced 3 “secondary outcomes of stress,” including chronic stress, anxiety, insomnia, and burnout. It was found to be effective in providing significant relief over a period of months.
- Older studies have shown that TM is linked to fewer hospitalizations and non-routine medical visits. Back in 1987, experts found that over a five-year period, people who practiced Transcendental Meditation were 56% less likely to be hospitalized than those who didn’t practice. It is also associated with reduced tobacco, drug and alcohol use, and reduced mortality, heart attack and stroke rates.
How to start practicing Transcendental Meditation
Horwath says you can’t learn TM from a book. “You have to learn from trained teachers who can provide proper guidance and follow-up,” he says. TM experts say learning this form of meditation can be delicate and precise, so it’s best to learn from a certified professional. Visit the TM.org website to sign up for a complete introductory session and learn techniques from a qualified TM teacher.
- Join us in person or online for a free introductory session on Transcendental Meditation.
- If you decide to learn TM, give us a call or visit your local TM website. Search the Internet for “Transcendental Meditation” and the name of your city to find a local program.
- Go to the website calendar and select from available reservations for upcoming courses.
- Select Appointment to schedule a short 15-minute “warm up” meeting with your teacher. This meeting can take place by phone, Zoom, or in person.
- Tutoring takes approximately 60-90 minutes and must be done in-person rather than online.
- You will attend 3 follow-up sessions (approximately 90 minutes each) over 3 consecutive days, either in person or online.
How much time should I practice in a day?
Typically, adults practice Transcendental Meditation for 20 minutes twice a day, Horwath says. Children and adolescents have shorter practice times.
“TM boils down to repeating a sound-based mantra twice a day for 20 minutes each time to stimulate the chakras. If you can make the time and commit to the practice, you are practicing Transcendental Meditation. ” says Morris Lombardi.
