How to Practice Transcendental Meditation: Step by Step

Transcendental Meditation follows a specific, effortless process that distinguishes it from other meditation techniques. While formal TM instruction requires a certified teacher, understanding the basic steps helps you know what to expect and appreciate the technique's simplicity.

Preparation for Meditation

Creating the right conditions supports successful meditation:

Choose a quiet space: While TM doesn't require complete silence, minimize obvious distractions. Turn off phones, close doors if possible, and let household members know you'll be unavailable.

Set comfortable seating: Sit on a chair, sofa, or cushion—any comfortable seat works. No special posture is required; simply sit naturally with back supported if needed. You may lean against cushions or a wall.

Close your eyes: Gently closing your eyes naturally turns attention inward and begins the settling process.

Allow a moment of rest: Before beginning the mantra, sit quietly for about 30 seconds, letting your body settle and mind begin to calm naturally.

The Core Practice

Introduce the mantra: After the initial settling period, begin thinking the mantra. This is not concentration—you think the mantra easily, the same way any thought naturally arises.

Allow effortless repetition: The mantra continues on its own, without effort to maintain it. When you notice you're thinking the mantra, that's enough—you don't need to focus on it or keep it going.

Welcome thoughts: Other thoughts will arise. This is completely normal and actually indicates the meditation is working—stress releases through thoughts. When you notice you've drifted into thinking, simply return to the mantra easily.

Avoid concentration: The key distinction of TM is effortlessness. If you find yourself concentrating on the mantra or trying to keep thoughts away, you're working too hard. The practice should feel restful, not effortful.

Understanding the Experience

What happens naturally: As you continue easily thinking the mantra, the mind naturally settles to quieter levels of thought. The mantra becomes fainter, thoughts become subtler, and periods of deep silence may occur.

Transcending: Sometimes awareness settles beyond thought entirely—you're awake but not thinking anything. This experience of transcendence provides the deepest rest. Don't try to make it happen; it occurs naturally when conditions are right.

Physical sensations: As stress releases, you might experience physical sensations—warmth, tingling, heaviness, or movement. These are normal and pass on their own.

Coming Out of Meditation

Allow time: After about 15-20 minutes (you can use a gentle timer), stop thinking the mantra and remain seated with eyes closed for 2-3 minutes.

Gradual transition: This transition period allows your physiology to normalize before resuming activity. Rushing out of meditation can leave you feeling groggy or disoriented.

Open eyes slowly: After the transition period, open your eyes gradually, taking a moment before standing or speaking.

Twice-Daily Practice

TM is practiced twice daily—typically morning and evening:

Morning meditation: Before breakfast sets up your day, clearing any residual fatigue from sleep and establishing calm alertness.

Evening meditation: Before dinner dissolves stress accumulated during the day, preparing you for restful evening activities and quality sleep.

Timing considerations: Allow at least 2-3 hours after a meal before meditating, as digestion can interfere with the settling process. Many practitioners meditate before breakfast and before dinner.

The Role of the Teacher

While these steps describe the general TM process, learning from a certified teacher is essential. The teacher provides:

Your personal mantra: Selected specifically for you from a tradition of suitable sounds.

Precise instruction: Subtle aspects of the technique that ensure correct, effective practice.

Verification: Confirming you're practicing correctly through follow-up sessions.

Lifetime support: Ongoing access to "checking" sessions that keep your practice optimal.

TM's simplicity is its strength—nothing to practice, perfect, or achieve. You simply sit, close your eyes, and follow the natural tendency of the mind to seek greater satisfaction, eventually finding the source of thought itself.

Frequently Asked Questions