Transcendental Meditation: The Fifth-Day Effect

Transcendental Meditation (TM) is a technique for avoiding distracting thoughts and promoting a state of relaxed awareness. TM is performed by silently repeating a mantra for 15 to 20 minutes, twice a day. TM instruction encourages students not to be alarmed by random thoughts and to easily return to the mantra once aware of them. TM is taught in a standardised seven-step course over six days by a certified TM teacher. The first three steps include a one-hour lecture, a 45-minute preparatory lecture, and a ten-minute personal interview. On the fourth day, the student receives their mantra and begins to meditate. The fifth day of transcendental meditation is, therefore, the second day of meditation for a new practitioner.

Transcendental Meditation (TM) is a technique for avoiding distracting thoughts and promoting a state of relaxed awareness

TM is a secular practice with roots in Hinduism and the Hindu Vedas. It was popularised in the United States by Maharishi Mahesh Yogi, who adapted it from the teachings of his guru, Swami Brahmananda Saraswati (Guru Dev). The technique became widely known when the Beatles travelled to India in 1968 to learn it from Maharishi.

TM is typically practised in a comfortable position with the eyes closed. Unlike other forms of meditation, it does not require special equipment, breathing techniques, or attempts to control thoughts. Instead, practitioners are instructed to gently and effortlessly repeat their mantra, allowing their minds to settle and their consciousness to reach quieter levels of thought. While thoughts may arise during TM, students are encouraged not to be alarmed and to easily return their focus to the mantra.

The benefits of TM include reduced stress and anxiety, as well as lower blood pressure and improved sleep. It is considered a safe practice that can enhance overall well-being and may be especially useful for individuals with high anxiety, such as those with chronic anxiety, PTSD, or inmates. However, it is recommended to consult a medical professional before starting TM, as it may worsen symptoms in individuals with certain psychiatric conditions.

TM is typically taught through a structured course that includes private and group sessions with a certified instructor. The course fee varies based on annual household income, and scholarships are available for those in need. While TM has gained popularity, it is important to note that the scientific research on its therapeutic benefits is limited and subject to bias. Nonetheless, TM remains a widely practised technique for achieving a state of relaxed awareness and improving overall well-being.

TM is performed by repeating a mantra silently for 15-20 minutes, twice a day

Transcendental Meditation (TM) is a form of silent meditation developed by Maharishi Mahesh Yogi. It is performed by silently repeating a mantra for 15–20 minutes, twice a day, while sitting comfortably with closed eyes. The mantra is a sound that has no specific meaning and is chosen for the individual by a trained TM teacher. The technique is taught by certified teachers through a standard course of instruction, which costs a fee that varies by country.

TM is an effortless practice that does not require any special preparation or circumstances. It can be done anywhere and does not require any special yoga positions or controlled breathing. The aim is to achieve a unified and open attentional stance, allowing the mind to naturally transcend or settle inward to quieter levels of thought.

During the practice, it is normal to have random thoughts arise. TM instruction encourages students not to be alarmed by these thoughts and to easily return to the mantra once they become aware of them. It is important to keep the mantra secret to ensure maximum results and avoid confusion.

TM has been described as a non-religious method that promotes relaxed awareness, stress relief, self-development, and higher states of consciousness. It has been practised by celebrities such as Ellen DeGeneres, Jerry Seinfeld, and Clint Eastwood, and has been incorporated into schools, corporations, and social programs worldwide. Research on the effects of TM is ongoing, with some studies suggesting potential benefits for blood pressure and cardiovascular health.

TM is taught in a standardised seven-step course over six days by a certified TM teacher

Transcendental Meditation (TM) is taught in a standardised seven-step course over six days by a certified TM teacher. The course is designed to provide students with the knowledge and skills necessary to meditate effectively and achieve a "fourth major state of consciousness". Here is a breakdown of the seven steps involved in learning TM:

• Introductory Talk: This is a free, one-hour session where students gain an overview of the TM program, including its potential benefits for mental potential, health, social relationships, and inner and outer peace. It also covers how TM differs from other meditation practices.
• Preparatory Talk: In this 45-minute session, students delve into the mechanics of the TM technique. They learn about how it works, why it is easy to learn and practice, its origins, and how it compares to other forms of meditation.
• Personal Interview: Students meet privately with a certified TM teacher for 10-15 minutes. This step allows the teacher to get to know the student and answer any questions they may have before beginning the meditation practice.
• Personal Instruction: This is the first step where students learn the TM technique itself. It is a one-on-one session with a certified TM teacher that typically lasts 1-2 hours. After this step, students are able to meditate at home on their own.
• Follow-up Meeting 1: The first of three follow-up meetings, this session is usually held in a group format and takes place the day after personal instruction. It focuses on verifying the correctness of the student's practice and providing further instruction based on their initial experiences.
• Follow-up Meeting 2: The second follow-up meeting is also typically held in a group and takes place the day after the first follow-up meeting. It provides additional details on the mechanics of the practice and potential results, building upon the students' experiences.
• Follow-up Meeting 3: The final follow-up meeting focuses on subjective growth and the potential development of higher stages of human consciousness. It also outlines the follow-up programs available as part of the course, emphasising the importance of continued practice and support.

These seven steps are designed to provide a comprehensive introduction to TM, ensuring that students have a strong foundation for their meditation practice. The course also emphasises the importance of follow-up and ongoing support, with additional sessions recommended over the first six months of practice to ensure correct technique and maximise benefits.

TM is not a religion, but it does have spiritual elements, such as the puja ceremony performed during the TM instruction

Transcendental Meditation (TM) is a technique developed by the Indian spiritual figure Maharishi Mahesh Yogi. It is often regarded as a secular practice with no religious affiliation. However, it does incorporate spiritual elements, such as the puja ceremony, which is performed during the initiation of TM instruction.

The puja ceremony is derived from the traditional Vedic custom of guest reception, where offerings such as a bath, fresh garments, and food are presented symbolically as gestures of respect. During the TM puja, the names of the tradition of teachers are recited and honoured, with particular emphasis on Maharishi's teacher, Brahmananda Saraswati, or "Guru Dev". While there are no direct offerings to gods, the ceremony uses the traditional Sanskrit language of honour and respect, which may sound foreign to Westerners. The formal language is used ceremoniously rather than religiously, and any comparisons to deities are metaphorical.

The TM puja ceremony is considered a way to show honour and gratitude to the lineage of TM "masters" or the "Holy Tradition". It is conducted in a private room with a small white altar containing incense, camphor, rice, flowers, and a picture of Guru Dev. The initiate passively observes as the teacher recites a text in Sanskrit and performs various rituals. After the ceremony, the initiates are invited to bow and receive their mantra, which marks the beginning of their meditation journey.

While TM is promoted as a secular practice, the inclusion of the puja ceremony adds a spiritual dimension to the experience. The ceremony is seen as a way to invoke the qualities of the revered teachers and masters, creating an atmosphere of reverence and respect. The specific rituals and offerings are considered essential and sacred, and any alterations are not permitted.

The presence of the puja ceremony in TM instruction highlights the influence of Hindu traditions and beliefs. Despite efforts to present TM as a purely scientific and secular technique, the puja ceremony serves as a reminder of the spiritual and religious elements that are intertwined with the practice.

TM has been found to have many health benefits, including lower blood pressure and reduced stress

Transcendental Meditation (TM) has been found to have many health benefits, including lower blood pressure and reduced stress. TM is a technique for avoiding distracting thoughts and promoting a state of relaxed awareness. It is practised for 15 to 20 minutes, twice per day, while sitting comfortably with closed eyes. TM instruction encourages students not to be alarmed by random thoughts and to easily return to the mantra once aware of them.

TM has been shown to help reduce chronic pain, anxiety, high blood pressure, cholesterol, and the use of healthcare services. It can also lead to better sleep. In a study on healthcare workers under high stress, those who practised TM twice a day for three months had less burnout, anxiety, and insomnia. TM has also been found to be effective in minimising anxiety, with one large review study finding that it reduced anxiety in people who practised it, including individuals with high anxiety levels such as people with chronic anxiety, veterans with post-traumatic stress disorder (PTSD), and prison inmates.

TM has also been linked to improved brain function and memory, a greater sense of calmness and productivity, and a lower risk of heart attack or stroke. It can be an effective tool for depression, insomnia, addiction treatment, post-traumatic stress disorder, attention-deficit disorder, autism spectrum disorders, and even Alzheimer's. TM is simple to do and can be learned in a few days from a certified TM instructor. It is the easiest form of meditation and is perfect for beginners.

TM has been found to be comparable to other lifestyle changes such as weight-loss diets and exercise in lowering blood pressure. The American Heart Association recognises TM as the only meditation found to lower blood pressure. The technique is recommended for 20 minutes twice per day and can be practised anywhere.

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