How To do Transcendental Meditation

Transcendental Meditation Step by Step

Here you will find an technique of how you can perform transcendental meditation by yourself. Traditionally it is recommended to learn Transcendental Meditation you attend a course of instruction with a qualified teacher. One of the advantages of receiving formal instruction is that you will be provided with your own personal mantra.However, the standard TM mantras are not all that secret. The combination of syllables are easily found on any number of websites and appear to be based on the student’s age and sex.
There are currently about 16 basic mantras in use, but it wasn’t always this way. In the early 1960’s, only two mantras were used in the Transcendental Meditation practice. Men used “Ram” and women used “Shiriram.”

You can find a list of common mantras used in Transcendental Meditation online. You can check the post below for list of mantras.
Transcendental Meditation should be practiced for between 15-20 minutes. Twice daily empty stomach before breakfast and dinner. Below is Transcendental Meditation steps to follow.
To engage in Transcendental Meditation close your eyes and sit silently in a quite place while repeating a mantra.

Step 1: Sit in a comfortable position. It is not necessary to sit in a cross-legged lotus position, unless you want to.
Step 2: You can take 3 deep breath, close your eyes. Keep breathing slowly and allow your body to become more and more relaxed.
Step 3: Close your eyes and slowly repeat the mantra in your mind, without verbalizing it (roll up your tongue, if you find that you are doing so).
Step 4: When you speak the mantra in your mind you should feel it rather than concentrate on the word itself.
Step 5: Continue to repeat your mantra for about twenty minutes. While you are doing so allow yourself to feel your closeness and oneness with the universe.

When you meditate, you will find that your mind will undergo 4 mental states interchangeably, not necessarily in the same sequence
1. Solely mantra;
2. Solely thought;
3. Mantra and thought coexisting;
4. Neither mantra or thought.
It is very unlikely for beginners to experience the 4th mental state, i.e. neither mantra or thought, in your first few attempts. When you do experience it. Rejoice.

Even if you do not experience the 4th mental state, it’s still OK. The 4th mental state cannot be achieved by conscious effort but through regular meditation. The important thing is that you should not hold on to the mantra, while meditating. If you do so, that would be the only mental state that you’ll experience in the entire meditation session. You should repeat the mantra mentally, without focusing on it.
What happen If my mind wanders and is only filled with thoughts. As long as you are not aware that you’re thinking, it’s okay. But as soon as you become aware, you should slowly start all over again with your mantra.

And what if I realize that I’ve thoughts and the mantra coexisting in my mind? It’s the same. Eliminate any thoughts from your mind and start with the mantra all over again. Conversely, if you realize that your mind is repeating the mantra for too long, it obviously means that you are holding on to your mantra. Stop focusing on it, and let it fade, so that your mind can experience at least the first 3 mental states interchangeably. Every mental state is part of the Transcendental Meditation technique, so there is no right or wrong mental state. Point is that you must allow the mental states to interchange, otherwise you will never experience the 4th mental state of neither thoughts nor mantra.