Transcendental meditation. Stages of mastering transcendental meditation Transcendental meditation how to do

Transcendental Meditation - is a type of meditation without contemplation or concentration in which mind perceives ever deeper levels of thought, gradually going beyond these limits and perceiving the very source of thoughts. Its founder is Maharishi Mahesh Yogi, who is widely recognized as the preeminent scientist in the field of consciousness and the greatest teacher in the modern world. Thanks to organizations "Maharishi Movements" this practice became known throughout the world. Over the past 50 years, about four million people have learned this technique.

The technique of transcendental meditation itself very simple and does not require much effort to perform. It is enough to do it for 20 minutes in the morning and 20 minutes in the evening, and this can be done anywhere without distracting from the meditation process.

Thanks to this technique a person is in a state of wakefulness at rest, At the same time, the body receives extremely deep rest. As a result, stress and tension disappear, a person’s creative abilities are revealed, and mental abilities develop. It has been clinically proven that meditation helps rejuvenate the body by 5-12 years. Scientists also claim that it is transcendental meditation gives a person deeper rest than sleep, relaxation activities or a walk.

Another advantage of this practice is that it is not religious in nature; there are no philosophical doctrines in it. It is universal and does not require lifestyle changes.

This type of meditation is very easy to learn. The training takes place under the guidance of an experienced mentor, who gives an individual mantra to the practitioner to improve immersion in meditation. This mantra is repeated before the meditation itself, and then, during the process of performing this technique, the mind periodically turns to it again. After completing the training, the practitioner practices it independently.

Transcendental meditation classes allow a person to achieve positive results at all levels of his life, thanks to the fact that a person becomes balanced, holistic, happy. His health also improves, relationships with people improve, memory improves, and an influx of new strength is observed.

If desired, transcendental meditation can be supplemented with asanas, pranayama, studying the pulse, and listening to meditative music. However, in general, it is enough to sit up straight in a comfortable position, but do not lean your head against anything, so as not to fall asleep.

Then the person recites the mantra given to him by the mentor several times, which helps to distract the mind from extraneous thoughts and enter a state of meditation. Then the person simply dives deeper and deeper inside himself. Such immersion gradually allows him to hear the voice of his heart, from which all thoughts come.

To prevent the mind from being distracted by foreign objects during meditation, a person can again pronounce an individual mantra, which returns him to a state of peace.

Transcendental Meditation - Unique, Practical and Effective procedure for the development of consciousness, Discovering your mental and creative potential and using it practically in everyday life.

Modern people have long forgotten how to truly rest, causing irreparable harm to their health. Transcendental meditation technique is considered one of the most effective, allowing you to quickly relax your mind and body.

Types of Meditations

How many types of meditation do you know? In fact, there are a lot of them, but they all differ from each other only in the technique of execution. In addition to the transcendental technique, there are also methods of meditation such as contemplation and concentration. Through contemplation, a person allows his thoughts to flow easily and freely.

Experts say that using this method you can understand what exactly is going on in your head. In our nooks and crannies of memory, sometimes hidden desires, forgotten memories or grievances are hidden. All this can be remembered again, analyzed, and then forgotten forever. After some time, meditators calmly manage their thoughts.

Concentration, on the contrary, helps to focus your mind on a single object. It can be a material thing, for example, many people meditate on fire, water or images of saints. Others choose a secret dream as the object of meditation, which, by the way, contributes to its rapid fulfillment.

In any case, this method requires some effort, because it is not so easy to force yourself to think about one thing. Moreover, the mind at this time will strive for original thinking. But you can learn this. But concentration helps to quickly strengthen your mind and control it.

Meditation goals:

• getting rid of bad habits (including negative thinking);
• increased performance;
• complete relaxation;
• freeing the mind from worries and worries;
• strengthening the immune system;
• improving quality of life;
• protection from stress.

Transcendental Meditation

Transcendental meditation is in no way associated with any religion, despite the fact that it is based on the ancient Vedic knowledge. If you think that it is inaccessible to mere mortals, then you are mistaken. In fact, everything is much simpler, because the main thing is to really learn and then everything will work out.

Of course, to get the desired effect, you need to approach meditation seriously, trying your best. Learning how to do everything right can awaken your mind, increase your creativity, and prevent you from succumbing to the daily stress that greatly affects each of us. Even if all this doesn’t bother you much, the opportunity to be alone with yourself for at least 15 minutes a day is an unaffordable luxury for many.

The main thing in transcendental meditation is a mantra, that is, a certain sound that must be used during meditation. Ideally, each person should receive his own personal mantra from a “guru,” that is, a master who teaches everyone to meditate correctly and profitably.

In practice, this does not always work out. Finding a real specialist is not so easy, and even if you meet such a person, it is not a fact that he will want to take on a student. But there is a way out - just take the universal mantra used by yogis around the world. This is the sound "Om". It is called the first sound in the Universe and is considered sacred. That is why the sound “Om” is always pronounced at the beginning of all mantras and sacred texts.

A simple way to meditate:

Well, let's try to figure out how you can meditate using this technique at any convenient time, for example, during your lunch break at work. To do this you need:

• sit down as comfortably as possible. There is an opportunity - sit cross-legged. If not, then any chair will do. The main thing is that the spine should be straight.
• remove all irritating factors as much as possible. There should be no extraneous sounds, much less witnesses to your meditation.
• It’s great if there is a clock somewhere in the immediate vicinity. The entire meditation will take no more than 20 minutes.
• then you need to slowly close your eyes and try to relax. Try to feel your body by passing a warm wave through it, starting from the top of your head.
• Having completely relaxed, after exhaling, you should hold your breath for a few seconds. You must exhale the air completely. As you inhale, you need to imagine how a large flow of energy (prana) through the crown enters the body, filling it.
• imagine that all the energy has accumulated in the solar plexus area.
• The sound “Om” is pronounced while exhaling. At the same time, repeating it, you need to concentrate all your attention first on the solar plexus, and then moving it to the chest or crown.
• Of course, during meditation you will have a huge variety of thoughts. Strong concentration on the pronunciation of the mantra and on prana will help to cope with this.
• You need to come out of meditation gradually, first by opening your eyes. Without changing your position, try to feel all your muscles. Then you can move or walk around a little.

It is clear that this method is designed for people who do not meditate professionally and cannot devote enough time to it. It is not at all necessary to be a super specialist and go into the astral plane with the click of a finger. But by meditating at least every other day, you can feel a surge of strength and also feel the joy of life. 15–20 minutes is enough to relax and sort out all your thoughts.

1. It is better to do meditation in the morning. Then you will be full of strength all day.
2. During the first few weeks, it may be difficult to manage your thoughts. If you still find it difficult to concentrate completely, you can change them by allowing yourself to daydream a little.
3. The sound "Om" must be pronounced as A-O-U-M.
4. Try to meditate every day to master the technique faster.
5. It is not recommended to meditate while lying down, as you can fall asleep very quickly.
6. Breathing should be very slow and calm.
7. It is best to meditate in nature. This allows you to feel a stronger connection with the Universe and realize that you are part of it.

Transcendental Meditation Guru

This method of meditation became available thanks to one amazing person and many know him as Maharishi Mahesh Yogi. Despite the fact that his life at first was no different from the life of ordinary people, he became interested in spiritual activities in his youth.

Maharishi first carefully studied a huge number of scriptures and treatises, and then decided to become a disciple of a real guru. After graduating from university, where he diligently studied physics, he went to the Himalayas. It was there that the young man was a student of Guru Dev Brahmanda Saraswati until the death of the Teacher.

Then there were several years of seclusion and lectures that Maharishi read to everyone. At the same time, his first books began to be published, describing transcendental meditation and the meaning of the sacred scriptures of India.

This method became known to the general public in 1957. Since then, the number of fans of the new effective technology has begun to grow steadily. For example, already at the end of the 20th century, thanks to many training centers for transcendental meditation around the world, about 5 million people mastered this technique. In addition, everyone can attend a course of lectures at the Maharishi International University.

What type of meditation to choose is up to you. You can do this yourself, or you can turn to professionals for help. The main thing is not to make a mistake when choosing a school and your teacher. The only thing is that you shouldn’t forget why you need it and try to immediately learn everything that takes experienced yogis half their life.

But it is a fact that in the modern world it is impossible to live fully, constantly being under terrible tension and stress. The ability to relax your body, while at the same time controlling your mind, is a great help in all areas of life.

If you want to know more about Maharishi's guru or his technique, then this information can be obtained by reading the book:

Like other forms of meditation, transcendental meditation came to us from India. She was introduced to a wide audience by the Maharishi. The direct translation from Latin means beyond thought. And the pronunciation of the mantra contributes to this. Let's take a closer look at how you can learn meditation on your own.

The most important task of this practice is to make your thoughts clearer and structured, to give your thoughts a specific form. Only this dramatically changes the quality of life, because a person begins to think about what he says and does. And every life directly depends on this. Awareness of thought is awareness of life:

The other side of transcendental meditation is the ability to understand and accept yourself, your consciousness, your problems. Only by understanding your difficulties can you resolve and correct them. The immersion into oneself occurs very deeply, gradually falling closer and closer to complete mental and emotional peace.

Those who already systematically practice transcendental meditation highlight the following:

1. High-quality relaxation and a feeling of deep relaxation of the nervous system and the whole body. A 20-minute practice relieves any fatigue as much as 8-10 hours of sleep;
2. Significant increase in energy and vitality, rapid restoration of physical condition;
3. The psycho-emotional background changes in the opposite direction. The state of stress disappears, nervous tension dissipates, depressive states go away. The nervous system as a whole becomes stronger, stress resistance increases;
4. Natural biorhythms improve;
5. Sleep problems disappear, such as: insomnia, shallow sleep, difficulties falling asleep and waking up;
6. The immune system is strengthened, resistance to disease increases;
7. The manifestation of any addictions is reduced until they are completely abandoned;
8. Disclosure and increase in creative potential, a “second wind” opens, a way out of “creative stagnation”.

However, to achieve this, regular and systematic training is required. It is better if you meditate twice a day. Adjust the duration yourself, but the practice should take at least 15-20 minutes.

What is needed and how does it work?

The only thing required in transcendental meditation is a secluded place where there will be no unnecessary disturbances or sounds. Complete silence is extremely important when meditating. Another important part is the individual mantra.

It is always given to a person individually by a mentor during training. But for those who cannot turn to their mentor for help, it is quite possible to use generally accepted mantras. For example - Om or age. You can find a mantra that corrects a specific area, for example, to open specific chakras, increase energy, improve feminine or masculine energy:

Age-related mantras are suitable for both women and men:

• 4-10 years – ING;
• 10-12 years – MI;
• 12-14 years old – INGA;
• 14-16 years old – IMMA;
• 16-18 years old – AYING;
• 18-20 years old – AIM;
• 20-22 years old – AINGA;
• 22-24 years old – AIMA;
• 24-30 years old – SHIRING;
• 30-35 years old – SHIRIM;
• 35-40 years – SHIRRING;
• 40-45 years old – KHIRIM;
• 45-50 years – KIRING;
• 55-60 – SHIAM;
• More than 60 – SHIAMA.

These mantras are more aimed at relaxing the body and psyche, clearing the mind of “clutter.” If complete silence is needed at first, then after constant practice you will be able to “switch off” and immerse yourself anywhere.

Meditation works due to the complex effect of mantra repetition and special breathing. It is a certain structure of sounds that influences our consciousness and thinking, relaxing and giving energy at the same time.

Slowly close your eyes and direct your attention to the sensation of your own body. The first is the spine. It is absolutely level, but the position is comfortable. After the spine is aligned, starting from the crown, relax the body. Relaxation smoothly flows to the forehead, then the eyes, down to the cheeks, down to the neck, and gradually reaches the toes. If desired, you can make another wave of relaxation - reverse: from below, up:

1. After a smooth, complete exhalation, hold your breath for a couple of moments. The lungs, freed from air, freeze for a short time. As you inhale, imagine a flow that enters not into the nostrils, but into the top of the head, as if you are breathing from the top of your head. Inhalation fills the lungs with a flow of energy, as if water fills a tank from the bottom to the very neck;
2. The flow launched into the lungs turns into a light ball of energy in the area of ​​the diaphragm and solar plexus;
3. When we exhale, we release the sounds of the mantra AOUM along with the air. At the same time, we release energy through the crown - smoothly raising attention from the diaphragm, through the neck, up to the crown. Exhale completely;
4. Without tension, we take a new breath, saying AOUM;
5. It’s interesting that you don’t need to specifically strain yourself if distracting thoughts start creeping into your head. They will go away on their own, don't fight them. Pay all your attention to the pronunciation of the mantra and contemplation with your inner gaze of the flow of energy that moves in you while breathing;
6. Instead of incoming worries, you can think about pleasant things, replacing one with another. Remember the moments when you felt very calm and good. If you don’t have such thoughts, or you can’t remember, think about how troubles and failures leave you, literally leaving your body. When they come out. wrap yourself mentally in a cocoon of peace and love. Remember to breathe, visualize the flow of energy and say the mantra AOUM (Om). All thoughts will soon go away, only the sound of the mantra and peace will remain.

How to end the meditation:

1. When the understanding comes that you feel better, we end the meditation. First, gently turn on your eyes. Open your eyelids slowly and look at your timer. If the required 20 minutes have not passed, try to return to the state of meditation as described above;
2. Starting from the top of your head, slowly tone the muscles of your body, passing light tension downwards. Along the wave of tonic tension, we turn on the hearing and other parts of the body. Move your limbs. Feel them. Do everything very carefully;
3. When the body has been felt, only then the eyes open. Open your eyelids very smoothly and feel how beautiful the world around you is;
4. When the body leaves the state of meditation, all organs turn on their work at much greater power. You hear better, see more, smell aromas more keenly, and so on.

Note! Instead of the classic Om mantra, you may be individually given your own personal mantra, aimed at solving your problems, or simply suitable for you.

Transcendental meditation is a very simple and natural technique for bringing mental activity into a state of complete inner calm, providing deep mental and physical rest.

It is not a religion in the usual sense of the word, since it does not depend on belief in its effectiveness. The practice of TM does not involve beliefs, dogmas or doctrines, articles of faith or religious practices. Inner peace is a universal human experience and is achieved naturally because the nervous system can function normally in a balanced state if left undisturbed.

Benefits of Transcendental Meditation

The result of calm is, firstly, the elimination of severe stress due to the acquired rest. Secondly, a person comes into contact with deeper and more creative layers of his consciousness.

This does not mean a hypnotic trance or a disconnected, empty mind. Against. During practice, the mind remains ready for any activity. Moreover, a person knows perfectly well what is happening around him, he is internally awake, but his body is in a state of deep peace and his mind is peaceful. At the deepest stage, the activity of the mind completely subsides, but the subject himself remains in clear consciousness. This is a state of inner silence, wakeful peace. It is called transcendental consciousness because ultimately it is a state of consciousness, not unconsciousness, where the more active form of thinking becomes transcendental, going outward, while the mind remains awake but silent.

The subject does not try to suppress the activity of the mind during the practice or during the day. During practice, the mind spontaneously, effortlessly descends to a calmer level of activity. There is no need to suppress anything; you need to be fully aware of what is happening inside and outside.

Independent meditation is a preparation for activity, and not a form of escape from reality; it is not a regulated anesthesia that protects you from the hardships of earthly life. Transcendental meditation refreshes, revitalizes and purifies the whole person, helping him to bring more creative effort and energy into the work in which he is engaged. So, after taking a shower in the morning, we don’t have to think about it the rest of the day to feel clean. The same thing happens with practice, we use its technique, the results of which spontaneously remain with us. They don't depend on what we think about them. They do not depend on faith in them, but depend on the natural capabilities of the nervous system, subject to a certain amount of rest, to recover and eliminate stress.

Sitting comfortably and closing your eyes, a person exercises for 15–20 minutes twice a day. The most suitable time for this is in the morning and evening before meals. Before eating - because the process of digestion and practice do not combine very well. Meditation allows the body to find peace, and digestion activates the body's metabolism and energy. During the rest of the day, we forget about the practice, continuing with our normal activities - physical, mental or spiritual.

Conditions for meditation

The effect of the TM technique occurs automatically; it does not depend on the sensory and intellectual imagination or on external circumstances. There are no special dress uniforms, clothes or food. For classes, we settle down in a fairly quiet and comfortable place and calmly go about our business. Thus, TM is clearly different from everything that is usually associated with religion and religious rituals. However, it can have a significant impact on a person's religiosity.

The technique consists of pronouncing a specific sound without effort, which is creative in its effect and, in its choice, purely individual. The word "mantra" literally means "a vehicle for the movement of thought." It is a pure sound without meaning or associations that calms the mind while maintaining alertness and concentration. The latter is especially important because meditation is not a position in which the mind loses concentration and the will of a person is at the mercy of a fleeting mental impulse. The meditator independently controls the process and can easily stop it by opening his eyes. And also, at his own discretion, the practitioner can either get distracted and daydream, or return to the correct use of sounds.

Using mantras

A mantra is not a prayer in the usual sense of offering praise, supplication or worship. We use sound to keep our mind alert, while the sound itself gradually fades away until it disappears completely. In this deepest stage of meditation, which is transcendental consciousness, meaning is left behind. Once we have achieved our goal, we leave this situation.

In practice, we meditate not on the mantra, but with the mantra. Even the sound itself does not penetrate to the deepest stage of transcendence - it remains behind. It is curious that the use of texts in TM is not “empty repetition” or an incessant hypnotic pulsation in the head.

During classes, they do not resort to singing any texts alone or collectively, which causes a feeling of hypnotic trance, and in large crowds of people - mass hysteria. The use of sound in TM is completely simple and natural. It is only a means to an end, not the end itself. It is something we use and then leave when we reach calm.

A mantra helps the mind choose a natural image, a path of movement in the direction that best suits it. TM is not a technique of concentration or discursive meditation, nor of focusing on an image, because all this brings the mind into a state of heightened activity and prevents it from falling into silent silence. Because mantra is pure sound, devoid of meaning or connotation, no specific associations can distract the intellect and emotions of a person.

Determine which yoga is right for you?

Choose your goal

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What is your physical shape?

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Do you have musculoskeletal diseases?

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Where do you like to work out?

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Do you like to meditate?

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Do you have experience doing yoga?

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Do you have any health problems?

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Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Aeroyoga

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Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

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Determine which yoga is right for you?

Progressive directions will suit you

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.

Will help you: relax, relieve stress, discover yoga.

Try also:

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

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PLAY AGAIN!

However, a mantra is not a meaningless phrase taken at random. It is precisely because it has no semantic meaning that it is not meaningless. Mantras produce a very specific and, when used correctly, beneficial effects. Relevant studies have shown very interesting results. From the moment a person begins to practice TM, profound physiological changes begin to occur, especially in the activity of the midbrain.

It follows that the mantras used in TM affect the “change of speed” in the nervous system. The immediate and directly measurable effect of this is that there is much greater order in the activity of the waves, at times this order is such that it is called wave coherence or synchronicity. This effect is completely absent when trials are performed with random or meaningless sounds. This area of ​​research is of particular interest given the understanding that profound mental and emotional stress manifests itself in the form of erratic activity in the midbrain.

Therefore, anyone who thinks that any word chosen at random can be a mantra is mistaken. It is quite possible that other systems, not just TM, can help in finding rest and peace, but the impact of mantras in TM is much wider in its range, much deeper. The mantras used in TM are absolutely specific, they are used to maintain vitality and are chosen for this purpose, they are selected taking into account their individual suitability for everyone.

The right mantra used correctly is an integral part of the TM technique. This is so because it allows the mind to move effortlessly into a calmer and broader field of knowledge, while remaining sharply focused, concentrated. Only then will the results be creative, fruitful and resilient, having a positive impact on both the individual and the environment. This is also very important because, as we know, our thoughts and feelings affect the thoughts and feelings of other people.

Spiritual effect

Quite a lot of research has been conducted and published so as not to dwell now on the physical, psychological, and physiological effects of TM. It is obvious that if a person lives a creative life, and his mental and physical well-being improves all the time, then his social and personal relationships should also improve.

TM does not take a person away from the world. Against. By relieving stress and anxiety, freeing him to a large extent from his own problems and neuroses, she frees his hands to provide more help to other people. As mental and emotional clouds clear and our awareness of the world becomes clearer, we perceive the needs and wants of our fellow men more clearly and with greater understanding. And the stronger we become, freeing ourselves from fear and enriching our hearts with good qualities, the more useful our services will be. Love grows naturally as the paths through which love flows are cleared.

TM increases creativity in the broadest sense of this concept, turning the field of human activity into a channel through which goodness enters the world. TM is meditation leading to action. It has nothing to do with withdrawing from the world, quite the opposite. To live means to grow, expand and be fulfilled. TM allows a person to begin to grow again, in a variety of areas, through meditation and living a full life, rather than withdrawing into oneself. Meditation itself could be called a withdrawal, a drawing back of the mind to its source in depth and silence, so that then, like an arrow drawing back the string of a bow, this mind can, refreshed, break free and rush to activity.

Indeed, results are strengthened in action, but not in withdrawal from life. This is reminiscent of the ancient method of dyeing fabric: first, it is dipped in paint, then hung in the sun, under the rays of which it almost fades. It is again dipped in paint and hung out in the sun again, and so on many times until the fabric stops discoloring. That is, the color of the fabric would not become permanent if it were not hung in the sun. Like this, the purpose of practice is everyday life. Initially we meditate for ourselves, but the results are not limited to us.

Some believe that TM can lead one into the realm of “mystical” experiences and lead one along the path of “spiritual wanderings.” In reality, TM has nothing to do with mysticism, and no “spiritual wandering” threatens. As has already been said, we meditate not for the sake of meditation itself, nor for the sake of any special experiences or experiences in the process, but in order to influence our own mind, body and activities.

As for the personal experience we receive, it is extremely varied, because it depends on the subject, on whether we are tired or cheerful, tense or calm, hungry or well-fed. We meditate very naturally, without any initial ideas or expectations. We always have the opportunity to return to inner silence and peace, because it is the state of deepest peace of mind that is most beneficial. Everything else is secondary. Christian tradition rightly warns people against pursuing a “mystical experience,” because such a condition can be caused by various reasons, for example, increased oxygen levels in the blood, and can be a sign of both illness and health.

Christians may ask why they need TM. Some even accuse her followers of claiming that TM is “the only way,” but this accusation is baseless and false. In fact, we argue that TM is the simplest and easiest way to achieve inner peace. This is especially useful for spiritual development, because TM can be practiced virtually anywhere, at any time.

When discussing the influence of TM on the spiritual development of a person, we must indicate what is meant here by the word “spiritual”. Usually, the spiritual is understood as something that goes beyond, transcends the boundaries of the physical world, the world of matter. Thus, we can say that transcendental consciousness is a purely spiritual concept because to experience it one must go beyond the boundaries of mental, emotional and physical activity. But, as we have already said, this state is a natural human property.

What is spiritual is our innermost self, our true nature or true self. The benefit of TM is that it allows us to easily return to a calm state of mind, and when we achieve it, it helps to eliminate the stress that prevents us from being in this state.

We do not “save ourselves in our own strength.” Effort has no place in TM. We use technology effortlessly, which helps to transfer mental activity to a state of rest. It is reminiscent of diving when the correct angle is found between the body and the surface of the water. There is no need to push anything. Just as the force of gravity directs us towards water, so spiritual tranquility directs the mind towards the transcendental.

In this calm state, we are more likely to hear the “still, small voice” within ourselves. This does not mean that we have brought God closer to us. He is already with us. We contribute to the removal of obstacles that previously existed within us. We remove the barriers that we have erected between ourselves and his constant presence within us.

The number of meditation enthusiasts is increasing every year. New knowledge and techniques are becoming available, more and more schools, courses and seminars on yoga and meditative practice are opening. One of the most popular areas is transcendental meditation. It is quite simple and does not require exorbitant efforts. The peculiarity of this technique is the mandatory use of mantras - special combinations of sounds that have a beneficial effect on the human body.

The hard-to-pronounce word “transcendental” essentially means going beyond the boundaries of consciousness. This state is achieved by concentrating on the spoken sounds. This unique sound therapy makes it possible to gain knowledge about the higher spheres of consciousness, to achieve serenity and peace.

We hope that thanks to our article “Transcendental Meditation Technique” you will be able to meditate in this way even on the streets of such a noisy city as Moscow, completely abstracting from the external environment.

The essence of the technique

While continuously reciting the mantra, you concentrate on the sounds. At the same time, certain areas of the brain become tired, causing inhibition of all processes in the body. The body achieves complete relaxation, breathing becomes even, slower, and attention dissipates. The mind, being in a state of complete peace, goes beyond the boundaries and moves to a new level of consciousness. This is the so-called “quiet wakefulness”. The processes that occur in the head at this time are of a nature completely opposite to the thought process. Thoughts do not take on a clear outline, and the mind, plunging inside, to the primary sources of thoughts, reaches the foundation of consciousness. Despite such a seemingly deep and complex process, the technique is not at all complicated.

Performance

First you need to decide on the choice of mantra. Over time, you will find the best one for you, but for the first time you can use the universal and simple mantra “OM”.

Preparation for performing this technique is the same as for other types of meditation: we choose the most comfortable position, exclude irritating external factors, set a timer, for example, for 20 minutes and begin to relax.

Let's breathe calmly. When you exhale completely, you need to hold your breath for a couple of seconds and imagine how the flow of energy saturates the lungs and concentrates in the solar plexus area. At this time, recite the mantra. It sounds like "a-o-u-m." Move your attention gradually from the solar plexus, lungs and throat, stopping at the top of the head. Finish pronouncing the mantra with a full exhalation, releasing all the air from the lungs. Next, take a deep breath, softly, without much tension, then say the mantra again. During the process of meditation, you may be overwhelmed and distracted by various thoughts. Don’t drive them away, it’s better to turn them into a positive direction by imagining something pleasant. You need to direct all your attention to the sounds being spoken, then thoughts will leave you on their own.

Coming out of a meditative state, do not rush to “turn on” your vision. First, listen to previously inaccessible sounds, “awaken” your body by moving your arms and legs. Concentrate on the crown area, pass a wave of energy through your entire body, as if “launching” it. Feel all the muscles. When you have full sensation and awareness of what is happening, slowly open your eyes. Listen to your inner feelings - they will be your guide in meditation and will show whether the technique was performed correctly. If something confuses you about the sensations, or there is a feeling of incompleteness, it is better to continue the session.

Choosing a mantra

Every person should have their own mantra. These are the words and sounds to which the soul responds. Each of them has vibrations of energy that have a beneficial effect on your energy field and help you get into the right state during a meditation session. “Try on” different mantras. If you are uncomfortable pronouncing certain words, you don’t like the sound of them, you start to tense up - this means that they are not suitable for you and it is better not to use them. You can download various mantras and choose the one that suits you best. You can't make sounds mindlessly. This is a conscious process into which you need to invest emotions and understanding. Therefore, you need to find the mantra that evokes pleasant feelings and the feeling that it is yours.

Over time, as you become accustomed to one text, transcendental meditation may not be as effective. This happens because its pronunciation becomes mechanical. The mind is accustomed to the same sounds; it does not need to make any effort to keep attention on them. In this case, it is not recommended to change the mantra, since the brain has already formed a reaction to achieving relaxation with these sounds. Therefore, try not to be distracted and focus on the process. After a few sessions, you will be able to recite the mantra in your mind, which will allow you to enter a relaxed state wherever you are.

Transcendental meditation technique

Transcendental meditation is available to everyone. Training must be ongoing to achieve maximum effect. To do this, you need to go through seven steps of preparation. A standard course in Moscow includes several lectures on the impact and effectiveness of such meditation. Next, you must undergo an interview and an individual lesson to better master the material. The technique itself is taught in subsequent classes, which usually last an hour and a half. After completing them, you will be able to study on your own for 15-20 minutes once or twice a day.

To achieve maximum effect, test your acquired knowledge and attend group training with in-depth lectures. It will not be easy to comprehend the whole essence of transcendental meditation completely on your own, although you can download various lessons and instructions. At first, it is better to take the help of a Teacher, who will help you choose a pose, a mantra and will supervise your training. Today, the city of Moscow offers a lot of schools and courses where this meditation technique is taught. Many reviews say that you will feel a positive effect after the first lessons. And once you have fully mastered the knowledge and skills in this area, you will be able to practice this type of meditation throughout your life.

Like any other, this spiritual practice has extremely beneficial effects on the body and mind. The right attitude and regular exercise will lead you to the following results:

• 20 minutes of meditation will provide the brain with rest no worse than 8-9 hours of sleep;
• blood pressure normalizes;
• the nervous system will be strengthened and sleep will be normalized;
• you will restore vital energy and physical strength;
• the body will gain resistance to various diseases, stress, stress and depression;
• you will reveal your creativity, be able to develop mental capabilities and the ability to make the right decisions in difficult situations;
• you will give up bad habits;
• improve your health and psycho-emotional state;
• learn to accept and respect yourself, increase self-esteem and personal effectiveness.

Transcendental meditation is an excellent technique, a systematic approach to which will speed up the processes of self-knowledge and internal development, plunge into deep relaxation and reach the highest tiers of consciousness in which the essence of your nature lies hidden. This practice is something akin to mental hygiene. You will clear your mind of accumulated mental clutter, thereby freeing up space for useful and life-affirming thoughts.

If you don’t feel confident in learning meditation techniques on your own, then we recommend you one of the best free online meditation master classes from