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I am really curious about how to do transcendental meditation. Recently, I've been feeling super stressed at work and my mind is racing all the time. Like, I can’t focus on my tasks or even relax during the weekends anymore. My friend suggested this technique but, honestly, I have no clue how to do transcendental meditation. I read something online about a mantra, but that’s about it. Last week, I tried sitting quietly for a few minutes but got distracted by my to-do list – that feels like it’s a mile long. 🙄 Whenever I do try to calm my mind, it’s like I’m plagued by thoughts of what I need to do, or what might go wrong at work. Ugh, I really need to learn how to do transcendental meditation effectively ‘cause people keep telling me it’s life-changing. How do I find a mantra that works for me? Do I need to seek out a teacher or can I just jump in and do some freestyle meditation on my own? I mean, can you really do it wrong? I’ve read things about it helping people with anxiety, and at this point, I’d try anything. Any tips would be super appreciated!
Doctors' responses
Transcendental Meditation ™ can be a highly effective technique for stress like yours, given its structured approach focusing on a mantra. The process isn’t just about clearing your mind of thoughts, but gently allowing them to settle. Here’s a straightforward guide to starting TM:
Firstly, TM typically involves learning from a certified teacher. This is because it uses a personal mantra—often received during your instruction. The mantra doesn’t have an obvious meaning, which helps in preventing further thoughts. It’s meant to be repeated silently during meditation. It isn’t selected on your own preferences and it’s ideally given to you by a trained instructor. This personal instruction is key, as improper practice might not yield the full benefits, including anxiety reduction, especially if not done correctly.
In terms of the practice itself, sit comfortably with eyes closed and take a few deep breaths to relax. Then, softly start thinking your mantra, the goal isn’t to forcefully concentrate on it but to simply and naturally keep it in your awareness. If other thoughts arise, don’t push them away—acknowledge and gently return to the mantra. This meditation is typically practiced twice a day for about 20 minutes each session.
Starting on your own with other forms of meditation might be beneficial until you’re ready to take up formal TM training. You might try thought awareness techniques by sitting quietly and observing your thoughts without engaging with them, which can initially help in calming the mind in the interim.
Remember, though TM is beneficial, adding Ayurvedic practices like dietary modifications for stress management—root vegetables, warming spices, and calming teas—alongside balancing routines such as early bedtimes can complement your meditation practice. Integrating Ayurveda’s daily routines, known as dinacharya, including morning abhyanga (oil massage) and traditional pranayama (breathing exercises), might also be supportive in managing stress. Be sure to make room for recreation and hobbies, which can serve as natural ‘reset’ points within your day.
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