How to Do Transcendental Meditation: A Step-by-Step Guide

Aura Health Team
Written by
Aura Health Team
Aura Health Team
Written by
Aura Health Team
How to Do Transcendental Meditation: A Step-by-Step GuideHow to Do Transcendental Meditation: A Step-by-Step Guide

Transcendental meditation is a form of meditation that has gained widespread recognition for its profound effects on mental and physical wellness. This ancient technique, revived in the modern era, can unlock untapped potentials and offer peace amidst tumultuous daily life. In this article, we aim to provide an easy-to-follow guide on how to do transcendental meditation. Let's embark together on a journey of self-discovery.

Understanding Transcendental Meditation

What is Transcendental Meditation?

Transcendental meditation is a simple yet powerful method of meditation that involves diving into a quieter and quieter state of mind. By reaching the depths of the mind, we can tap into our inner peace and boundless creativity.

When practicing transcendental meditation, the mind naturally settles down and experiences a state of deep rest. This state is characterized by a profound sense of calmness and tranquility. As the mind becomes more settled, stress and tension melt away, leaving behind a sense of clarity and rejuvenation.

Unlike other forms of meditation, which might require intense focus or visualization, transcendental meditation is effortless. It harnesses the natural tendency of the mind to move towards joy and peace. With regular practice, this technique can become a valuable tool for managing the challenges of everyday life and finding inner fulfillment.

Aura has the world’s largest and best collection of Meditations and hundreds of Coaches to choose from.

Try it Free!

The History and Origin of Transcendental Meditation

Transcendental meditation has deep roots that trace back to ancient Indian Vedic tradition. It was revived in the 20th century by Maharishi Mahesh Yogi, who introduced it to the western world. Since then, it has gained popularity with millions of practitioners worldwide.

The practice of transcendental meditation is based on the teachings of the Vedas, the ancient scriptures of India. These texts describe the nature of consciousness and provide techniques for exploring the depths of the mind. Maharishi Mahesh Yogi, a disciple of Swami Brahmananda Saraswati, dedicated his life to spreading the knowledge and benefits of transcendental meditation.

Despite its origins in Vedic tradition, transcendental meditation is not tied to any religion or belief. Everyone, regardless of their background, can enjoy its benefits. It is a universal practice that transcends cultural boundaries and offers a practical approach to personal growth and self-discovery.

Benefits of Transcendental Meditation

Research has shown that regular practice of transcendental meditation can effectively reduce stress and anxiety. This, in turn, can bring about profound improvements in mental clarity and physical health.

But the benefits go beyond stress reduction. It has been seen that practitioners often report increased creativity and productivity, improved relationships, and a heightened sense of well-being.

During transcendental meditation, the mind settles into a state of deep rest and relaxation. This state allows the body to release accumulated stress and tension, leading to a sense of physical and mental rejuvenation. As stress levels decrease, the mind becomes more focused and clear, enabling individuals to make better decisions and solve problems more effectively.

Furthermore, transcendental meditation has been found to have a positive impact on cardiovascular health. Regular practice has been associated with reduced blood pressure, improved heart rate variability, and decreased risk of heart disease. The deep relaxation experienced during meditation promotes the body's natural healing mechanisms, leading to overall improvements in well-being.

In addition to the physical benefits, transcendental meditation also enhances cognitive function. Studies have shown that regular practice can improve memory, attention, and cognitive flexibility. This can be particularly beneficial for students and professionals who need to perform at their best.

Moreover, transcendental meditation has been found to have a positive impact on emotional well-being. It helps individuals develop resilience and cope with stress more effectively. By accessing deeper levels of consciousness, practitioners often experience a greater sense of inner peace, happiness, and fulfillment.

Overall, transcendental meditation offers a holistic approach to personal growth and well-being. It provides a simple yet profound technique for accessing the unlimited potential of the mind and experiencing the profound benefits of inner peace and creativity.

Preparing for Transcendental Meditation

Transcendental Meditation (TM) is a powerful technique that allows individuals to tap into their inner peace and experience deep relaxation. To fully benefit from this practice, it is important to create the right environment, set the mood, and wear appropriate attire.

Choosing the Right Environment

When it comes to choosing a space for transcendental meditation, the possibilities are endless. Whether it's a cozy corner in your home or a serene spot in nature, the key is to find a quiet and comfortable space where you can fully immerse yourself in the practice.

Imagine a secluded corner in your home, away from distractions and noise. Decorate it with soft cushions, a warm blanket, and perhaps a small altar with objects that hold personal meaning for you. This dedicated space will serve as a sanctuary for your meditation practice.

Alternatively, you might find solace in nature. Picture yourself sitting under the shade of a majestic tree, feeling the gentle breeze on your skin, and listening to the soothing sounds of birds chirping. Nature has a way of effortlessly connecting us to our inner selves, making it an ideal environment for TM.

Setting the Mood: Lighting and Ambiance

Creating the right ambiance can greatly enhance your transcendental meditation experience. Soft, subdued lighting can help calm your mind and create a sense of tranquility. Consider using dimmed lamps, candles, or fairy lights to create a warm and inviting atmosphere.

Some individuals find it beneficial to play soft, soothing music in the background during their meditation practice. The gentle melodies can help drown out any external noises and create a peaceful backdrop for deep introspection.

Experiment with different types of music to find what resonates with you. Some people prefer instrumental tracks, such as classical or ambient music, while others find solace in nature sounds like ocean waves or rainforest sounds. The key is to choose music that promotes relaxation and supports your journey inward.

Appropriate Attire for Meditation

Comfortable clothing is essential for a successful transcendental meditation session. Loose-fitting attire allows for smooth circulation and unrestricted breathing, enabling you to fully relax and focus on your practice.

There is no specific dress code for transcendental meditation. Wear clothes that make you feel at ease and relaxed. Opt for natural fabrics that allow your skin to breathe, such as cotton or linen. Avoid tight or constricting clothing that may hinder your ability to fully let go and find inner stillness.

Consider choosing colors that evoke a sense of calm and serenity, such as soft blues, greens, or earth tones. These colors can further enhance the peaceful atmosphere you are creating for your meditation practice.

By carefully curating your meditation environment, setting the right mood, and wearing comfortable attire, you are setting the stage for a transformative transcendental meditation experience. Allow yourself to fully embrace the practice and explore the depths of your inner being.

The Process of Transcendental Meditation

Transcendental Meditation (TM) is a technique that allows individuals to tap into their innermost self and experience a state of profound relaxation and inner peace. The process involves a series of steps that guide the practitioner towards a state of transcendence, where the mind becomes quiet and the individual experiences a sense of pure being.

Step 1: Finding a Comfortable Position

Before embarking on the journey of transcendental meditation, it is important to find a position that allows for complete relaxation. This could mean sitting in a comfortable chair, on a soft yoga mat, or even lying down on a cozy surface. The key is to find a position that allows the body to relax fully, enabling the mind to dive deep into the meditation practice.

Furthermore, maintaining a straight yet relaxed posture is essential during TM. This posture facilitates the easy flow of energy throughout the body, ensuring a smooth and effortless journey into the realm of meditation.

Step 2: Closing Your Eyes and Relaxing Your Body

Once you have settled into a comfortable position, gently close your eyes. By closing your eyes, you create a space of inner focus, shutting out external distractions and turning your attention inward.

As you close your eyes, take a moment to focus on relaxing your body. Release any accumulated tension, allowing your muscles to soften and your body to sink into a state of deep relaxation. This conscious relaxation prepares your body for the inward journey of meditation, allowing you to fully immerse yourself in the practice.

Step 3: Using a Mantra

In transcendental meditation, a mantra is used as a tool to guide the mind inward. A mantra is a sound, word, or phrase that is silently repeated during the practice. The mantra used in TM is specifically chosen for each individual by a certified TM teacher.

The mantra acts as a vehicle, effortlessly drawing you into a state of profound relaxation and inner peace. As you silently repeat the mantra, it becomes a focal point for your attention, allowing your mind to gradually settle and become more still.

Step 4: Letting Go and Experiencing Transcendence

With your chosen mantra guiding the way, allow your mind to settle into a state of pure consciousness. This state, often referred to as transcendence, is characterized by a profound sense of peace and silence.

As you rest in this state of pure being, you become free from the usual stream of thoughts and sensations that occupy your mind. It is a state of deep rest, where the mind transcends the boundaries of everyday thinking and connects with the infinite potential within.

During this experience of transcendence, individuals often report a heightened sense of self-awareness, clarity, and creativity. It is a state where the mind is open to new insights and possibilities, allowing for personal growth and transformation.

The process of transcendental meditation is a journey into the depths of one's being, a practice that offers profound benefits for the mind, body, and spirit. By following these steps and dedicating regular time to the practice, individuals can cultivate a sense of inner peace, balance, and expanded consciousness.

Common Challenges and Solutions in Transcendental Meditation

Dealing with Distractions

Distractions can arise during meditation – a sudden thought, an itch, or a noise. The key is not to resist or fight these distractions.

Instead, gently return to your mantra whenever you find your attention wavering. This non-judgmental approach makes it easier to get past distractions and align with the process of meditation.

Overcoming Restlessness

Restlessness can be common, especially for beginners. You might feel fidgety or impatient, yearning for some action or result.

Know that such feelings are normal. Be patient with yourself. As you continue your practice, you will naturally settle into deeper states of relaxation and tranquility.

Managing Expectations

It is important not to go into meditation with a load of expectations. You are not seeking any particular experience or outcome.

Just be open and let your experience unfold naturally. This approach allows you to fully enjoy the uniquely personal journey of transcendental meditation.

Beyond practicing on your own, having a supportive community and reliable resources can be transformative on this journey. Aura Health app offers a wide range of meditation guides and a supportive community. Join millions of others who are working on their personal growth and wellness.

Aura is Your All In One App for Meditation, Mindfulness Wellbeing

Find peace every day with one app for your whole well-being. There is no one-size-fits-all solution to mental well-being. Aura is the first all-in-one wellness app that learns how to best help you. Discover an endless library of expert-created tracks for your well-being, all taught by the world’s best coaches, therapists, and storytellers. With Aura's personalized recommendations, you can find peace every morning, day and night.

Aura has the world’s largest and best collection of Meditations and hundreds of Coaches to choose from.

No items found.
July 1, 2023
Want to feel better?
Search below to see if we have a sound track or meditation for whatever you’re feeling. Just enter your mood and we’ll do the rest
Content type
Nature Sounds
Track length
0-5 min
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
Tracks for you based on your preferences
Get unlimited access to 20,000+ meditations, sleep, and wellness tracks on Aura
Whats included
Fall asleep faster, reduce stress and anxiety, and find peace every day
Exclusive content from top mindfulness experts, psychologists, and therapists
Join live sessions & connect with the community
New content added every week
Lets personalize your experience

The best sleep of your life is just the start

From meditations to stories to cognitive behavioral therapy (CBT), find everything you need for your wellbeing in one app.

Most popular in Meditation
Most popular in Story
Most popular in Hypnosis
Most popular in Coaching
Most popular in Therapy
Most popular in Prayer
Most popular in ASMR
Most popular in Health coaching
Most popular in Breathwork
Most popular in Work Wellness
Most popular in Music
Most popular in Sounds
Next Article

Does Melatonin Expire? An In-Depth Look at the Shelf Life of Melatonin

Discover the truth about melatonin expiration dates in this comprehensive article.

Read More
Does Melatonin Expire? An In-Depth Look at the Shelf Life of Melatonin

Stay Updated: Get the latest from Aura's Mindfulness Blog

Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.