You may have heard about TM or Transcendental Meditation before but don’t know what it means. In this article, we’ll explain everything you need to know about TM. We’ll also discuss how to find your mantra for transcendental meditation?
The word “transcendental” comes from the Latin words meaning “beyond” and “mind,” so transcendental meditation is a type of meditation that focuses on bringing awareness beyond the mind. It involves focusing on a sound (or sounds) called a mantra.
If you’re looking into transcendental meditation, you’ve probably heard about TM mantras. Unlike mantras you might use for mindfulness meditation or a healthier mindset, the mantra for transcendental meditation are all about sound—not meaning.
For decades you could only get a TM mantra from an official TM teacher. But does that rule still hold? And what if you can’t afford TM instruction from a recognized teacher?
Ready to discover more about TM and how to find your mantra for transcendental meditation?
What Is Transcendental Meditation?
Transcendental Meditation is an ancient practice that has been used by people throughout history as a way to achieve inner peace and tranquillity. It’s based on the principle that when the mind is quiet, it becomes aware of its true nature. This awareness allows us to see things as they are, rather than through our filters.
What Are Transcendental Meditation Mantras?
TM mantras are a special breed in that their usefulness lies not in their meaning but in the vibration it causes when you repeat that mantra in your mind.
At its essence, a TM mantra is a sound that creates a desirable vibration. When it comes to words you know — like love and dislike or compassion and cruelty — you can feel the difference when you repeat these words, even if you only repeat them mentally.
Words with a positive association (love, kindness, peace) have a vibration that helps us feel calmer; words with a negative association (hatred, violence, discord) have a vibration that leaves us feeling agitated and unsettled, often leading to physical discomfort.
This is true even when you only think those words without saying them aloud. You can be outwardly polite while seething with a dislike for someone, and the takeaway will be predominantly negative — because of your thoughts.
On the other hand, if you’re around someone you typically find less pleasant to be around but choose to think about qualities you admire in them, your net takeaway will be positive.
TM mantras may not have a meaning you’re consciously aware of, but they can still create vibrations in your mind that strongly affect your mental well-being.
For this reason, every TM mantra (which is more sound than a word) must be chosen carefully. Fully-trained TM teachers knew this and were careful to assess each student before assigning a mantra, even if they knew a specific mantra was effective for many people.
How a particular mantra (sound) affects you depends on word associations that may come up when you repeat that mantra in your mind.
Always tell your TM teacher if specific words often come to mind with your given mantra.
What Are the Benefits of Using A TM Mantra?
To fully appreciate how TM can change your life for the better, let’s look at the most significant benefits of regular meditation practice.
1. Improved Self-Awareness and Coping Skills
Transcendental meditation enables you to gain a deeper awareness of the person beneath the noise.
The more you practice TM, the more you learn about yourself, and the more confidence you gain in your ability to deal with the challenges that come.
2. Better Brain Function
The more you practice TM, the more you’ll see an improvement in your cognitive ability.
Studies on the effects of transcendental meditation show a thickening of the brain centers responsible for high-level functions like awareness, learning, decision-making, and focus.
3. Reduced Anxiety and Lower Stress Levels
With meditation, your mind goes into a state of total relaxation. With gentle repetition, the TM mantra causes disruptive thoughts to recede, quieting your mind. That state of peaceful awareness changes the way you respond to anxiety and stress—for the better.
4. Improved Blood Pressure and Cholesterol Profile
Research shows a 35% reduced risk of developing high levels of bad (LDL) cholesterol and a notable decrease in cholesterol.
It has also shown TM to increase the production of a compound in your body that dilates your blood vessels, lowering your blood pressure.
5. Lower Risk of Heart Attack and Stroke
With lowered cholesterol and blood pressure, TM also lowers your risk of heart attack and stroke.
Cardiologists have even weighed in on the benefits of transcendental meditation for your heart and circulation. The reduction in stress and anxiety also help.
6. Reduction of Chronic Pain
Studies have shown a link between regular TM practice and changes to your brain structure that improve your ability to deal with pain.
According to a 2018 study, TM affects cortical thickness in areas of the brain that deal with pain tolerance, making you less pain-sensitive.
7. Better Sleep Quality
Since TM helps quiet your mind and nervous system, it makes sense that people who practice it regularly experience better quality sleep.
By lowering your anxiety and stress levels, you deal with a significant sleep disruptor, leading to better sleep, which has a tremendous effect on your overall health.
How to find your mantra for Transcendental Meditation?
Less than a century ago, the only way to get a mantra of your own was to have a TM teacher assign one to you.
That said, a closer look at the way TM teachers assigned them revealed a chart of mantras based on the age and gender identity of the student. You’ll see those here in the post.
While you can still find a TM teacher or sign up for a TM retreat to receive a mantra from an official guide, it’s not strictly necessary to do so.
You may, if you prefer, choose a mantra of your own. Choose a mantra you find easy and enjoyable to repeat. By that, we mean it should resonate with you. Be aware of what you feel when you repeat a mantra. Go with the one that feels right to you, whatever your age or gender identity.
How to Use Transcendental Meditation Mantras?
Now that you know what TM mantras are, it’s time to learn how to practice Transcendental Meditation to gain the most benefits. We’ve broken it down into five steps.
- Eliminate distractions.
- You won’t be long, anyway. Set a timer for 15-20 minutes — ideally, one that isn’t jarringly loud and that shuts itself off after a few beeps.
- Sit quietly and comfortably with your eyes closed.
- Allow the mantra to come to mind gently.
- Repeat the mantra without conscious effort.
Why Should I Practice Transcendental Meditation? And How Does It Work?
There are many benefits associated with practicing Transcendental Meditation (TM). These include improved focus, increased productivity, reduced stress levels, better sleep quality, and more. Many studies show that TM practitioners tend to live longer than non-practitioners.
How Can I Learn More About TM?
If you’re interested in learning more about TM, there are several ways to do so.
- First, you can visit our website at www.tm.org. This site has lots of helpful information about TM as well as links to other sites where you can learn more.
- Second, you can read books written by Maharishi Mahesh Yogi, who developed TM.
- Third, you can attend one of his courses.
- Fourth, you can watch videos online.
- Finally, you can talk to people who practice TM.
How Do I Find My Mantra for Transcendent Meditation?
Finding your mantra for transcendental meditation is easy. All you need to do is follow these steps:
1) Choose a word or phrase
2) Repeat the word or phrase
4) Repeat Step 3 until you feel relaxed
5) Continue repeating the word or phrase until you fall asleep
6) Once you wake up, write down the word or phrase
7) Repeat Steps 1 through 6 until you find your mantra for transcendent meditation.
How Long Will It Take Me to Master the Technique?
If you’re new to TM, you might wonder how long it will take you to master the technique. There’s no set timeline for mastering the technique. However, there are some things you should keep in mind when trying to learn TM.
- First, you must practice at least 20 minutes per day.
- Second, you should try to meditate at least twice a week.
- Third, you should focus on one thing at a time.
- Fourth, you should avoid distractions such as TV, movies, and social media.
- Finally, you should make sure you have enough time to devote to learning TM.
List of TM Mantras (Printable PDF)
Hereby below-mentioned you will find your guide to – “How to Find Your Mantra for Transcendental Meditation?”. Please refer to the attached Pdf to practice TM Mantras.