Essential Items For Your Transcendental Meditation Session

Transcendental Meditation (TM) is a technique that involves silently repeating a mantra for 15-20 minutes a day. It is commonly practised sitting down with closed eyes, and is one of the most widely practised meditation techniques. TM is not a religion, philosophy or lifestyle, but a method for achieving a greater sense of peace and calm in daily life. To learn TM, you must find a certified teacher and take courses to learn the practice. There are several items you will need to bring to your first session with a certified TM teacher, including a clean handkerchief, some flowers and fruit, and the course fee.

A quiet, distraction-free environment

To ensure a quiet and distraction-free environment, one can prepare a meditation space that is free from noise and interruptions. This could be a quiet room or area in the home, or even outdoors in nature, away from busy streets or crowded places. Turning off electronic devices and notifications can also help create a peaceful atmosphere.

Additionally, it is important to establish a consistent meditation schedule. By meditating at the same time each day, one can develop a routine that helps to reduce distractions and maintain a calm and focused mindset.

Creating a relaxing ambiance can also enhance the meditation experience. Soft lighting, comfortable temperatures, and soothing scents from candles or essential oils can contribute to a peaceful environment.

For those who may have difficulty finding a completely quiet location, using earplugs or noise-cancelling headphones can be helpful. Alternatively, one can try meditating to calming music or nature sounds at a low volume, aiding in the creation of a serene atmosphere.

By prioritizing a quiet and distraction-free environment, individuals can fully benefit from transcendental meditation, promoting a state of relaxation, improved focus, and reduced stress.

A mantra

Transcendental meditation is a form of meditation that involves silently repeating a mantra for 15 to 20 minutes a day. It is commonly practised sitting down with closed eyes.

The mantra is a meaningless sound used as a vehicle to help the mind settle down. The transcendental meditation mantras are not English words for objects, feelings or experiences. They are sounds that help you take your attention from active thinking to a deeper level of self-awareness.

• Certified instruction: Traditionally, a transcendental meditation mantra is imparted by a qualified teacher. This method ensures that the mantra is well-suited to you, aligning with the long-standing practices of transcendental meditation.
• Personal resonance: If you choose to select your own mantra, pick one that feels comfortable and resonates with you. The resonance of the mantra is crucial as it guides the mind inward.
• Length and complexity: Opt for simplicity. A short, simple sound is easier to mentally repeat and less likely to entangle the mind in active thought.
• Maintaining privacy: Keep your mantra to yourself. Privacy helps to maintain the mantra's effectiveness and personal significance.
• Stick with your choice: Once you've selected a mantra, stick with it. The continued use of the same mantra deepens your practice and facilitates a more profound experience over time.

Some popular transcendental meditation mantras include "om", "ah", and "hu". However, you can also use any word or phrase that has personal meaning to you. The important thing is to choose a mantra that you can repeat easily in your mind without getting distracted.

A comfortable seated position

To prepare for transcendental meditation, it is important to focus on achieving a comfortable seated position. This is because transcendental meditation is practised in a seated position, with closed eyes, for 20 minutes, twice a day.

The seated position for transcendental meditation does not require any special yoga positions. Instead, the focus is on adopting a comfortable, effortless posture. For most people, this means sitting on a sofa in the same way they would when chatting with friends or watching TV. Adopting a natural, relaxed posture helps to achieve the mental state required for transcendental meditation.

Transcendental meditation can be practised anywhere, but it is important to ensure that the chosen location allows for a comfortable seated position. This could be on a sofa, a chair, or even the floor, as long as the position is comfortable and sustainable for the duration of the meditation practice.

It is worth noting that transcendental meditation does not require any specific clothing or apparel. The priority is to ensure comfort, so wearing clothing that does not restrict movement or cause discomfort is ideal. Ultimately, the goal is to create an environment and posture that supports the mental focus and relaxation inherent in transcendental meditation.

By prioritising a comfortable seated position, practitioners of transcendental meditation can fully engage in the technique, which involves silently repeating a mantra to achieve a state of inner peace and relaxation.

A timer

Transcendental Meditation (TM) is typically practised for 20 minutes twice a day. While some people prefer to rely on their internal timer, others find it helpful to use a timer to keep track of time during their meditation sessions.

Official TM Timer

There is an official TM timer app that you can use to time your meditation sessions. The app has a default duration of 20 minutes for TM and 3 minutes to "come out slowly". It is recommended not to use sound to signal the end of your meditation, but you can enable vibration or chime in the sound settings if you prefer. The app also has a dark mode.

Third-Party Apps

There are also third-party apps that you can use as a meditation timer, such as Timefully and Transcendental Timer. These apps allow you to customise the timer according to your preferences, such as selecting the type of bell or chime and setting the session time intervals.

Other Timers

If you don't want to use an app, you can use any timer that suits your needs, such as a timer on your phone or clock. Some people also use alarms or nature sounds to time their meditation sessions.

Tips

• It is recommended to avoid using sound to signal the end of your meditation as it can be startling.
• If you have a known obligation, such as a meeting, it may be helpful to use a timer to ensure you don't go over time.
• If you don't have any time constraints, some people prefer to let things happen naturally without setting a timer.

A teacher

As a teacher of transcendental meditation, there are a few things you should bring to each session. Firstly, it is important to create a calm and peaceful environment for your students. You can do this by ensuring you have a quiet and comfortable space for the practice, preferably with dim lighting. You may also want to bring candles or incense to create a relaxing atmosphere.

Secondly, as a teacher, you will need to provide your students with their personal mantras. These mantras are specific sounds or words that students will silently repeat during their meditation practice. It is important to emphasise to your students that they should keep their mantras secret and not share them with anyone.

In addition to the mantra, you can also provide your students with guidance on the technique of transcendental meditation. This includes instructing them to sit comfortably with their eyes closed, taking deep breaths, and relaxing their bodies. Remind them that it is natural for thoughts to arise during meditation and that they should simply let these thoughts come and go, gently bringing their attention back to their mantra.

Finally, as a teacher, it is important to emphasise the benefits of transcendental meditation, which include stress reduction, improved mental clarity, enhanced cognitive function, and improved overall well-being. By sharing your knowledge and guidance, you will empower your students to incorporate this practice into their daily lives and experience its transformative effects.

Frequently asked questions