How to Do Transcendental Meditation

ALUA PATEL
Apr 7, 2023
3 min read

Transcendental Meditation (TM) is a simple, effortless technique practiced worldwide for calm, focus, and wellbeing. Here’s a complete step-by-step guide that covers how to do it, what makes it unique, and why it works.

1. Find a Quiet, Comfortable Place

Sit in a chair, on a cushion, or anywhere you can be comfortable.
Keep your back supported but not rigid, hands resting lightly, feet on the floor if seated in a chair.
Eyes closed gently. Comfort is key—TM is not about posture perfection.

2. Set Aside 20 Minutes

TM is usually practiced 20 minutes, twice daily (morning and evening).
Use a timer if helpful, but avoid alarms that feel jarring.
Regularity matters more than time of day—choose times you can sustain.

3. Understand the Role of the Mantra

TM uses a personal mantra - a sound without meaning, traditionally given by a certified teacher.
The mantra isn’t a word to focus on intensely, but a tool to settle the mind.
Purpose: to allow awareness to move inward naturally, transcending thought.

Note: While traditional TM requires a teacher to assign a mantra, some people experiment with neutral sounds like “ah” or “shreem.” However, official TM emphasizes learning through certified instruction.

4. Begin the Practice

Close eyes, take a few relaxed breaths.
Silently introduce the mantra—repeat it softly in your mind.
Don’t force rhythm or concentration. Let it flow naturally.
If it fades or changes, allow that to happen.

Think of it like floating on water—gentle, effortless, not controlling.

5. Let Thoughts Come and Go

The mind will wander. Thoughts, feelings, sounds—all natural.
Don’t resist them. Gently return to the mantra when you notice you’ve drifted.
This easy return is the practice.

Unlike mindfulness (which emphasizes awareness of the present), TM is about effortlessly settling beyond thought into quieter states of awareness.

6. Experience “Transcending”

As the mantra becomes fainter, you may enter moments of deep stillness.
Some describe it as restful alertness, a state beyond ordinary thinking.
No effort required—just allow the process.

This “transcending” is what gives TM its name and is linked to many of its health benefits.

7. End the Session Gently

After ~20 minutes, stop repeating the mantra.
Keep eyes closed for 1–2 minutes before opening them.
Let the body adjust before returning to activity.

This transition prevents feeling jolted and integrates the calm into your day.

8. Practice Twice Daily

Once in the morning (before work, school, or daily tasks).
Once in the late afternoon or evening (before dinner or winding down).
Consistency amplifies the effects—regular practice matters more than perfection.

Key Differences Between TM and Other Meditation

Effortless vs. concentration: Unlike mindfulness, TM doesn’t require observing or controlling thoughts.
Mantra-based: A sound is used instead of focusing on breath or sensations.
Depth of rest: TM research shows it produces unique brainwave patterns linked to deep relaxation.
Structure: TM is usually taught by certified teachers with personalized guidance.

Tips for Beginners

Don’t try to empty the mind. TM works even if thoughts come.
Avoid forcing the mantra. Repeat it softly, almost like it repeats itself.
Consistency matters more than “perfect” practice. Missing a session isn’t failure - just return next time.
Consider guidance. A certified teacher ensures proper mantra selection and technique.

Common Experiences and Misconceptions

Sleepiness: Normal at first; practice when alert.
Restlessness: Shows stress release—keep going, it passes.
“I’m doing it wrong.” If you’re sitting quietly with the mantra and returning gently, you’re doing it right.

When to Seek Professional Guidance

If you want the full traditional TM experience, certified instruction is recommended. Teachers provide:

Personalized mantra selection.
Step-by-step instruction.
Ongoing support and group practice opportunities.