Transcendental Meditation (TM) is a simple mantra-based meditation technique introduced by Maharishi Mahesh Yogi in the 1950s.
TM is effortless – you sit comfortably with eyes closed and silently repeat a soothing sound or mantra.
The goal is to let your active mind naturally settle inward to a state of deep relaxation and alertness, sometimes called restful alertness.
This inward shift allows the mind to transcend surface thoughts and experience a quieter level of awareness.
TM requires no force or concentration. You don’t need intense focus on the breath or to “empty the mind” by willpower.
Instead, you gently favor the repetition of the mantra and let thoughts come and go without resistance.
TM practitioners often describe it as an effortless technique – you simply allow the mantra to guide your mind inward, which many find easier than other meditation styles that demand continuous attention or mindfulness.
The practice is typically done for about 20 minutes, twice a day, usually once in the morning and once in the late afternoon or evening.
Preparation Before Meditation
Before you begin a TM session, a bit of preparation can help ensure a smooth and effective experience. Here are a few steps to get ready:
- Choose a Quiet, Comfortable Spot:
Find a calm environment where you won’t be disturbed. This could be a chair in your bedroom or any place you feel at ease.
TM does not require any special posture – you can sit on a cushion or in a chair with your back comfortably supported and your hands resting in your lap.
Keep your head and neck relaxed (not rigidly straight), and feel free to close the door or silence your phone to minimize interruptions. - Timing Matters:
Plan to meditate at a time you can be relatively relaxed. TM is traditionally done soon after waking up (morning) and later in the day (late afternoon/early evening).
For example, you might do one session shortly after you wake up before breakfast or coffee. Meditating on an empty or light stomach helps avoid drowsiness.
If you schedule a second session, try it in the mid-afternoon (say, before dinner) when you need an energy boost.
Avoid practicing right after a heavy meal, as digestion can make you groggy. - Attire and Posture:
Wear anything you’re comfortable in – there’s no dress code, but you might loosen any tight clothing (like a tie or belt).
Sit in a relaxed manner; you don’t need to sit cross-legged on the floor unless you want to. A straight-backed chair works perfectly.
The key is that you can sit upright without strain, allowing you to stay alert yet relaxed. - Set a Gentle Timer (Optional):
TM sessions last about 15–20 minutes. As a beginner, it’s helpful to set a timer so you’re not worrying about the clock.
Use a gentle alarm sound (such as a soft chime) rather than a jarring ringtone, which could startle you out of meditation.
Some practitioners even prefer a meditation timer app or a vibrating alarm.
In time, as you practice regularly, you may develop an internal sense of the 20 minutes and rely less on a timer. - Relax and Breathe:
Before starting the mantra, take a minute to unwind. You might close your eyes and take a few deep, slow breaths to signal your body to relax.
You can also do a quick mental check-in with your senses: notice any sounds around you, feel the sensation of your body sitting, and let your breathing become natural.
This gentle prelude helps you transition from active mode to a quieter, meditative mode.
By taking these preparatory steps, you create a conducive atmosphere for meditation. Now, let’s move into the meditation itself.
Step-by-Step Instructions for Performing TM
Follow these step-by-step instructions to practice Transcendental Meditation on your own.
Remember, the essence of TM is effortlessness – you’re not forcing anything, just allowing the process to unfold naturally.
The entire process can be summarized as: sit quietly, think the mantra effortlessly, return to it when you wander, and ease out slowly.
1. Get Comfortable and Close Your Eyes:
Sit in your chosen spot and make sure you are comfortable. Let your back be supported (against a chair back or wall) while keeping your head and neck free and upright.
Place your hands in your lap or on your knees. Once settled, gently close your eyes.
Take a few moments to breathe normally and relax. You might notice your thoughts beginning to settle down as your body becomes still.
2. Start Silently Repeating Your Mantra:
After about half a minute of sitting with eyes closed, softly introduce your mantra in your mind.
A mantra in TM is a simple, meaningless sound or word that feels calming when thought silently.
Common examples are mellow vowel or syllable sounds – the mantra is not usually an English word or anything with an obvious meaning.
Begin to think the mantra inwardly, without speaking it out loud. For example, if your mantra were “ahmm,” you would repeat the sound “ahmm” in your mind.
Do this gently and effortlessly – there’s no need to concentrate fiercely. Let the mantra come naturally, almost like it’s “bubbling up” in your mind on its own.
You don’t need a clear or perfectly pronounced mental repetition; even a faint, fuzzy idea of the sound is enough.
Allow the mantra to assume any rhythm it wants – it may speed up, slow down, or become louder or fainter at times.
Accept these changes without trying to control them.
3. Allow Thoughts to Come and Go:
As you continue silently repeating the mantra, it’s normal for your mind to wander off into thoughts.
You might suddenly find yourself thinking about work, or what to have for dinner, or any number of random things.
Don’t worry!
TM specifically teaches that random thoughts are okay and a sign that stress is being released
When you notice that your attention is no longer on the mantra (perhaps you “forgot” to repeat it for a bit), gently return your focus to the mantra.
Do this as easily and kindly as you would guide a wandering puppy; no self-criticism is needed.
Never force the mind to be blank, and don’t try to push thoughts away aggressively
Just “favor” the mantra over the thoughts by coming back to it gently.
This effortless alternation – mantra, thoughts, back to mantra – is the natural process of TM.
Over time, the mantra tends to draw your mind to quieter levels of thinking.
If you find yourself getting stuck on a particular thought or feeling, just acknowledge it and easily go back to the sound of the mantra.
4. Continue for 15–20 Minutes:
Keep silently repeating the mantra for about twenty minutes in total.
It’s fine to estimate the time, but if you’re using a timer, it will let you know when time’s up.
During the meditation, you might experience moments of deep calm where the mantra becomes very faint or even seems to disappear – this can indicate the mind is “transcending” (going beyond) active thinking.
Or you might not notice anything special at all and feel like your mind was busy the whole time.
Both experiences are normal.
The key is to not strive for any particular experience; just repeat the mantra easily and take it as it comes.
If you sense you’ve stopped thinking the mantra, gently start it again.
Over the 20 minutes, this process of losing and coming back to the mantra may happen multiple times – that’s perfectly okay.
Tip: If you find it difficult to sit for the full duration initially, you can start with a shorter session, say 10 minutes, and gradually extend it each week.
5. Gently Conclude the Session:
When your timer goes off or you feel you’ve reached about 20 minutes, stop repeating the mantra and just sit easily without it.
Keep your eyes closed and remain seated quietly for another minute or two.
This step is important – it allows your mind and body to transition out of the deep relaxation of meditation.
Moving too abruptly from meditation to full activity can be jarring (like being shaken out of sleep).
So, sit calmly and let your thoughts gradually come back to normal.
After a couple of minutes of quiet rest, slowly open your eyes. Take your time; maybe stretch your arms or wiggle your toes before getting up.
This gentle re-entry helps you carry the calmness of meditation into your next activity.
Experienced meditators recommend taking at least 2 minutes, and up to 3–5 minutes, to ease out of a deep meditation so you don’t feel disoriented or headachy.
During the Session: What to Expect
While practicing TM, a few things may happen, and it’s useful to know they’re normal:
- Mental Activity:
Especially for new meditators, the mind can feel very busy. You might experience a flood of thoughts as soon as you close your eye.
This doesn’t mean you’re doing it wrong. In TM, we regard these thoughts as a natural part of the mind settling down – almost like a mental cleaning process.
Each time you notice you’ve been carried off by thoughts and then gently return to the mantra, you’re training your mind to settle. Over time, these intervals of calm focus may grow longer.
But even lifelong TM practitioners have thoughts during meditation, so don’t aim for a completely empty mind. - Deep Relaxation:
As you repeat the mantra, your body may enter a state of deep relaxation. Breathing often becomes lighter, and muscle tension melts away.
Some people even feel like they are hovering between wakefulness and sleep – and occasionally, you might doze off.
Falling asleep during TM is okay; in fact, TM teachers say that if you fall asleep, it’s because your body needed the rest, and it’s considered fine (it can even be a sign of good practice).
Just continue with your regular sessions and know that your alertness will likely improve as you catch up on rest. - Physical Comfort:
During TM, you should feel comfortable. It’s okay to swallow, scratch an itch, or adjust your posture slightly if you need to – just do it innocently and return to the mantra.
TM doesn’t require staying ramrod-still; comfort facilitates relaxation.
If you notice your head nodding forward or your mouth opening (some people’s jaw relaxes a lot), it’s all part of releasing stress. Just maintain a sitting position that keeps you from actually flopping over or sleeping too long. - Variations in Experience:
No two meditation sessions are exactly alike. One day you might feel very serene and transcendent, and another day your TM session might feel fidgety or full of thoughts.
Approach each session with no specific expectations. Even if it feels like nothing happened, the benefits of TM often accrue silently.
Many people find that after meditation, regardless of how the session felt, they emerge feeling a bit more refreshed or clear-headed.
After the Session and Follow-Up
When you have finished your meditation (including the post-meditation quiet period), you’ll likely notice a shift in your state:
- Immediate After-Effects:
Upon opening your eyes, you may feel calm, rested, or rejuvenated.
TM is often described as providing a wakeful, relaxed energy, like your mind got a good recharge
Jerry Seinfeld called TM “a charger for your mind and body,” and others call it “a shower for your brain”.
Give yourself a moment to enjoy this peaceful state. Stand up slowly if you’ve been sitting for a long time.
You might do a light stretch of your arms, neck, and shoulders to relieve any stiffness from sitting. - Resuming Activity:
Try to carry the mindful ease from meditation into whatever you do next. Many practitioners notice they feel more focused and less stressed for hours after a TM session.
If you meditated in the morning, you might go have breakfast or start work, and if it was an afternoon session, you’ll return to your tasks with renewed energy.
Some choose to jot down a few notes in a journal about how they felt, but this is optional.
There’s no required homework after TM; the technique doesn’t impose any particular philosophy or lifestyle changes.
Just pick up your day where you left off, ideally in a calm and unhurried way. - Long-Term Routine:
The benefits of TM are best experienced with regular practice. It’s recommended to meditate twice daily if you can – once soon after waking, and once later in the day.
Consistency is more important than duration at first. If 20 minutes twice a day is too much, do 10–15 minutes and gradually extend it.
With time, as TM becomes a habit, many people find they want to make time for the full 20 minutes because of how good it makes them feel.
Try to treat these sessions as a non-negotiable self-care appointment with yourself. - Optional Follow-Up Learning:
While this guide lets you start TM on your own, the official TM program offers personalized instruction from certified teachers.
A teacher can provide you with an individually suited mantra and ensure you’re on the right track. If you ever have the opportunity or desire to take a TM course, it could deepen your practice.
That said, plenty of people have gained value from self-practice using a generic mantra and the principles you’re following here.
The effectiveness of TM does not depend on belief or any mystical talent – even if you’re initially skeptical or unsure, you can still benefit by simply practicing regularly.
Expert Tips and Best Practices for Beginners
Starting a TM practice is pretty straightforward, but these expert tips can help you get the most out of it:
- Be Consistent:
Make meditation a regular habit by scheduling it at the same times each day. Regularity trains your mind and body to settle more easily.
Even busy people can integrate TM – remember, it’s just 20 minutes, and you can do it anywhere (even in a parked car or on a train) as long as you can sit safely with eyes closed.
The consistency of twice-daily practice is where TM’s benefits really shine. - Effortless is Effective:
TM works best when it’s easy and natural.
If you find yourself trying too hard – for example, forcefully concentrating on the mantra or worrying “am I doing this right?” – allow yourself to relax.
Remind yourself that there’s no need to aim for perfection in meditation. - Choose a Suitable Mantra:
If you haven’t been given an official TM mantra, pick a neutral, pleasant sound for yourself.
The mantra doesn’t have to be exotic – what matters is that it’s a meaningless sound that you feel comfortable with.
For instance, many people use syllables derived from Sanskrit (the classic meditation language) like “Om” or “Shirim,” or even simple vowels like “Ah” – anything that doesn’t carry a specific meaning or emotional charge.
Avoid using words that make you think of their definition (e.g., “love” or “peace” have meaning and might trigger more thoughts).
If the mantra you choose seems to stir up thoughts or feels awkward, don’t hesitate to try a different sound until you find one that feels soothing.
Once you settle on a mantra, stick with it consistently for your sessions. - Use a Light Touch with the Mantra:
Think of the mantra as a gentle companion in your mind. You’re not chanting it forcefully, and you’re not trying to block out everything else with it.
You just favor it delicately. If at some point the mantra fades away on its own and you find yourself in a place of inner quiet, that’s great – let it go.
If and when you notice you’re off somewhere else, calmly come back to the mantra. Always treat it as an easy, relaxed process, more like listening to the mantra than pushing it. - Don’t Fight Sleepiness:
If you consistently nod off during meditation, it might be a sign you’re not getting enough rest at night – but it’s also fine to occasionally fall asleep while doing TM.
When you notice yourself drifting towards sleep, you can lift your posture a bit (sit up straighter) to stay alert.
But if you doze off and wake up a few minutes later, simply continue the meditation or end the session if you’ve reached the time.
TM is giving your body deep rest, so embrace the refreshment it provides. You’re allowed to fall asleep in TM. It’s a sign of good practice.
Just be sure to keep up regular sessions, and over time you might feel more rejuvenated and less prone to dozing. - Allow Time to Transition Out:
When finishing your meditation, we can’t emphasize enough the importance of the cool-down period.
Give yourself those few minutes with eyes closed at the end before re-engaging with the world.
Coming out of a deep meditation too fast can feel like waking a sleepwalker. We recommend at least 3–5 minutes to come out properly to avoid feeling irritable or headachy.
So take your time, perhaps say a quiet thanks or positive thought, and then open your eyes gently. - Be Patient and Non-Judgmental:
Especially in the beginning, you might wonder if you’re doing it right or why you aren’t feeling ultra-calm yet.
Know that TM’s effects can be subtle at first.
Give it some time – after a couple of weeks of regular practice, you may start to notice you’re a bit less reactive to stress, or you have more clarity in thinking.
The changes can be gradual. Don’t judge any single session as “good” or “bad.”
Even a session that felt full of distractions can be releasing tension under the surface. Trust the process and stick with it.
Common Misconceptions and Mistakes to Avoid
When beginning TM, it’s easy to have some misconceptions. Here are some common mistakes and myths – and the reality behind them:
- I must clear my mind of all thoughts.
This is perhaps the biggest myth about meditation in general. In TM, you are not trying to force your mind into total silence.
Having thoughts is natural, even when you’re meditating. Don’t sit there berating yourself for thinking.
Beginners often say, “I can’t meditate; my mind is too busy,” but TM doesn’t require a blank mind.
The only thing you do is gently return to the mantra when you notice you’ve drifted. Ironically, by not resisting thoughts, your mind finds its way to quieter states more easily. - Using Meditation Time for Planning or Analysis.
Some people new to TM think, “Great, 20 minutes to just sit and think deeply about my ideas or problems.”
But TM is not meant for active contemplation. If you use the session to hash out your to-do list or strategize about life, you’re not allowing the mind to transcend thinking.
Of course, thoughts of that nature will pop up, but don’t deliberately engage them.
If you realize you’ve been daydreaming or planning, simply return to the mantra. Save the problem-solving for after the meditation – you might find you think more clearly then anyway. - Choosing the Wrong Kind of Mantra.
A mistake for beginners is picking a mantra that’s too stimulating.
For example, using a word like “sunshine” might make you visualize the sun or recall a song, which keeps the mind on the surface.
TM mantras are designed to be non-stimulating – typically simple sounds with no specific meaning.
If your mantra triggers a lot of thoughts or has an emotional charge, switch it out.
You’ll know you have a good mantra when it feels soothing and your thoughts aren’t driven by the mantra’s meaning (since it has none). - Striving for a “Zen” Experience.
It’s a mistake to sit in meditation waiting for a mystical experience or a perfect state of bliss.
While TM can indeed produce very pleasant, peaceful states, trying to chase those feelings will sabotage the effortlessness of the practice.
Think of relaxation as a by-product, not a goal to force. If one day you see lights or feel joy, fine. If another day you feel bored, that’s fine too.
Don’t evaluate your sessions in terms of cosmic experiences. As the saying goes, “just meditate and forget about it.”
The benefits often show up in your daily life (better sleep, less stress) rather than as fireworks during meditation. - Believing TM is Religious or Cult-like.
Some newcomers worry that because TM was introduced by an Indian guru and has Sanskrit mantras, it might be a religious practice or involve worship.
In truth, TM involves no religious beliefs or rituals. It’s a secular technique – essentially a form of mental exercise.
You don’t have to subscribe to any philosophy for it to work (you can be 100% skeptical and it’ll still work.
While there is a traditional ceremony when taught by a teacher, it’s mostly a brief cultural nod. TM does not conflict with any religion, nor does it ask you to believe in something.
It’s just a technique for your mind, like a workout for your brain’s relaxation response. - Worrying About “Doing it Wrong.”
As long as you follow the basic instructions (sit comfortably, think your mantra, don’t force, and be regular), it’s hard to do TM wrong.
The technique is forgiving. Even if you feel you weren’t focused, or you fell asleep, or you kept thinking about work – it’s okay.
The only pitfall would be if you consistently skip the practice or if you constantly stress about your performance. Give yourself permission to be a learner.
If in doubt, revisit the steps in this guide. With time, you’ll refine your understanding of the subtle, effortless nature of TM.
Remember, TM is meant to be easy. No concentration, no controlling the mind, no monitoring of thoughts – completely effortless.
Whenever you catch yourself overthinking the process, come back to that idea of effortlessness.
