How to Do Transcendental Meditation: A Complete Beginner's Guide

Transcendental Meditation has attracted millions of practitioners with its promise of deep rest and expanded awareness through an effortless technique. But how exactly do you do it? What happens during a TM session, and what does correct practice look like?

While the TM organization maintains that proper instruction from a certified teacher is essential, understanding the basic framework helps prospective practitioners know what to expect and current practitioners refine their understanding.

The Basic Framework of TM Practice

At its core, TM practice involves:

• Sitting comfortably (no specific posture required)
• Closing your eyes
• Silently thinking a mantra (a specific sound given by your teacher)
• Using the mantra effortlessly (not concentrating on it)
• Practicing for 15-20 minutes
• Meditating twice daily (typically morning and late afternoon)

That's the skeleton. The art lies in understanding what "effortless" really means and how to use the mantra correctly.

Preparing for Your TM Session

Choosing Your Time

The traditional recommendation is twice daily: once in the morning before breakfast and activity, and once in the late afternoon or early evening before dinner.

Morning meditation prepares the mind for the day ahead. Afternoon meditation helps dissolve accumulated stress and creates a transition between work and personal time.

Meditating on a full stomach can make you drowsy, so timing sessions before meals works well for most people.

Finding Your Space

You don't need a meditation room or special environment. Any relatively quiet place where you can sit undisturbed works fine:

• A comfortable chair in your bedroom
• Your living room sofa
• A quiet corner at work
• Even a parked car (not while driving, obviously)

Some noise is acceptable - TM doesn't require silence. The technique works by turning attention inward, not by blocking external sounds.

Posture Considerations

Unlike some meditation traditions, TM doesn't require any particular posture. The key requirements are:

Comfort: You should be able to sit for 20 minutes without significant discomfort.

Alertness: Position yourself so you're less likely to fall asleep. Sitting upright generally works better than lying down.

Support: A chair with good back support is perfectly fine. Cross-legged sitting on the floor is optional, not required.

The Practice Itself

Beginning the Session

Sit comfortably and close your eyes. Take a moment to settle in. There's no need to do anything special with your breathing - just let it be natural.

After settling for a few moments, begin thinking the mantra. This isn't a deliberate, forceful thought. It's more like allowing the sound to arise gently in your awareness.

Using the Mantra Effortlessly

This is where many people struggle, because "effortless" sounds simple but can be subtle to achieve. Here's what effortless use means:

Don't concentrate: You're not focusing on the mantra, trying to keep it clear, or preventing it from changing.

Don't control: Let the mantra be whatever it is - fast, slow, clear, faint, present, or absent.

Don't judge: There's no "good" or "bad" way for the mantra to appear in your awareness.

The mantra might seem loud and clear at first, then become very faint, then thoughts might take over, then you notice you're thinking and gently favour the mantra again. This cycle is normal and expected.

When Thoughts Arise

Thoughts will arise. This is guaranteed. The instruction isn't to prevent thoughts but to handle them correctly when they occur.

When you notice you've drifted into thinking - planning, remembering, fantasising, problem-solving - simply return to the mantra. This return should be:

• Gentle: No pushing thoughts away
• Easy: No strain to "get back" to the mantra
• Non-judgmental: No frustration about having drifted

Think of it like this: if you're walking home and realise you've gone the wrong way, you simply turn around. No drama, no self-criticism, just a gentle correction.

What Correct Practice Feels Like

TM practitioners describe various experiences during meditation:

Deep rest: The body often settles into a state of profound relaxation, sometimes deeper than sleep.

Reduced mental activity: Thoughts may become less frequent or less engaging.

Transcending: Occasionally, there might be moments of "pure awareness" - being alert but without thought content. These moments may be brief and subtle.

Sensations: Physical sensations like warmth, lightness, or subtle energy movements may occur as the body releases stress.

No single meditation session is representative. Some sessions feel deep and quiet; others feel busy with thoughts. Both are considered normal and beneficial.

Ending Your Session

When your time is up (most practitioners use a timer with a gentle sound), don't rush out of meditation. The transition matters:

1. Stop using the mantra
2. Remain sitting with eyes closed for 2-3 minutes
3. Gradually bring awareness back to your surroundings
4. When ready, slowly open your eyes
5. Take another minute before standing up or engaging in activity

This gradual transition helps integrate the rest and prevents the jarring shift from deep meditation to active life.

Common Concerns

"I Can't Stop Thinking"

You don't have to. TM doesn't require thought-free meditation. Thoughts are normal and expected. The only instruction is to return easily to the mantra when you notice you've drifted. Even experienced meditators have thoughts during TM.

"I Keep Falling Asleep"

Some drowsiness is normal, especially if you're sleep-deprived. If you consistently fall asleep:

• Meditate sitting up rather than lying down
• Meditate at a time when you're naturally more alert
• Get more sleep at night
• Consider whether you're meditating too soon after eating

"I Don't Know if I'm Doing It Right"

This concern is natural and one reason personal instruction is emphasized. The TM organization offers free follow-up sessions where teachers can verify correct practice and answer questions.

"Nothing Seems to Happen"

Benefits from TM often accumulate gradually. Many practitioners report that improvements in stress levels, clarity, and well-being become apparent over weeks and months, not necessarily in individual sessions.

Also, "nothing happening" might actually be correct practice. If you're sitting comfortably with eyes closed, thinking the mantra easily, and letting it be whatever it is, you're doing TM - even if it doesn't feel dramatic or special.

The Importance of Proper Instruction

While this article describes the framework of TM practice, the technique is traditionally taught in person by certified teachers. Reasons for this include:

Mantra Selection: TM mantras are given personally based on criteria within the tradition.

Correct Start: The teacher ensures you begin using the mantra correctly, which sets the foundation for ongoing practice.

Verification: Follow-up sessions allow teachers to confirm you're practicing correctly.

Questions: Personal instruction allows for addressing individual concerns that written materials can't anticipate.

Beyond the Basics

After learning TM, practitioners have access to:

Group Meditations: Meditating with others, believed to enhance the experience.

Advanced Lectures: Deeper understanding of the mechanics and benefits of TM.

TM-Sidhi Program: Advanced practices that build on the TM technique.

Residence Courses: Intensive retreats for deepening practice.

Frequently Asked Questions

How do you practice Transcendental Meditation?

TM is practiced by sitting comfortably with closed eyes for 15-20 minutes, twice daily, while silently thinking a personalized mantra. The mantra is used effortlessly, without concentration, allowing the mind to naturally settle into a state of restful alertness.

Can I teach myself Transcendental Meditation?

The TM organization recommends learning from a certified teacher who can provide personalized instruction, give you an appropriate mantra, and ensure you're practicing correctly. While the basic concept is simple, proper instruction is considered important for optimal results.

How long does it take to learn TM?

The standard TM course takes four consecutive days: a personal instruction session on day one, followed by three group sessions on days two through four. Each session lasts about 1-2 hours. After this initial instruction, you practice independently.

What should I feel during TM?

Experiences vary widely. You might feel deep relaxation, reduced mental chatter, physical sensations of release, or occasionally moments of transcendence. Sometimes sessions feel busy with thoughts - this is also normal. Consistency matters more than any particular experience.

Sources

• Maharishi Mahesh Yogi, "Science of Being and Art of Living" (1963)
• Roth, B. "Strength in Stillness: The Power of Transcendental Meditation" (2018)
• Travis, F. & Shear, J. "Focused attention, open monitoring and automatic self-transcending" - Consciousness and Cognition (2010)
• Transcendental Meditation Official Website: tm.org