Have you ever heard the term "transcendental meditation"? Like other types of meditation, this practice is intended to help promote inner peace and emotional calm.
Transcendental meditation can be described as a method used to reduce stress or anxiety.
However, it may also offer various health benefits. What are they, and how is transcendental meditation practiced? Let’s take a look at the article below!
What Is Transcendental Meditation?
Transcendental meditation is a meditation technique that involves silently repeating a mantra.
The mantra is repeated mentally without being spoken aloud. The goal of transcendental meditation is to achieve a state of deep calm and inner peace.
By focusing on a continuously repeated mantra, your mind becomes centered on the present moment until it eventually reaches a state of peace or pure consciousness.
In practice, this meditation is typically taught by a certified instructor and is generally learned through a structured training program.
Transcendental meditation was first introduced in the mid-20th century by the Indian spiritual teacher Swami Brahmananda Saraswati.
Based on Hindu principles, Swami developed an alternative form of meditation that was intended to be non-religious.
Later, around the 1950s, his student, Maharishi Mahesh Yogi, helped popularize this meditation technique.
Maharishi initially studied self-awareness practices and then developed transcendental meditation based on ancient yoga meditation traditions.
He presented transcendental meditation not as a philosophy, lifestyle, or religion, but as a practical technique grounded in scientific study.
Benefits of Transcendental Meditation
Here are the various benefits of transcendental meditation.
1. Mental Health Benefits
Transcendental meditation is beneficial for maintaining mental health, as this practice helps improve self-esteem while reducing stress, depression, and anxiety.
In addition, this meditation technique may also be used as a complementary practice for people living with post-traumatic stress disorder (PTSD).
2. Physical Health Benefits
Equally important, transcendental meditation also has positive effects on physical health, ranging from improving sleep quality to helping reduce pain.
Not only that, according to the Cleveland Clinic, studies also show that this practice can help lower high blood pressure.
Additionally, some research suggests that meditation may increase levels of natural killer (NK) cells and B lymphocytes.
NK cells are white blood cells that target and destroy stressed or abnormal cells, playing a role in the body's defense against tumors and viral infections.
A decrease in these cells may be associated with various forms of cancer, acute and chronic viral infections, and certain autoimmune diseases.
3. Cognitive Benefits
Next, transcendental meditation is a technique known to provide cognitive benefits.
Some of these include improving performance, productivity, and problem-solving abilities.
Moreover, this meditation is said to enhance intelligence, creativity, concentration, energy, memory, and self-awareness.
How to Do Transcendental Meditation
So, how do you practice transcendental meditation? Traditionally, this technique is learned under the guidance of a certified instructor.
Generally, you simply sit comfortably with your eyes closed, then repeat a mantra in your mind without speaking it out loud.
This practice is usually done for 20 minutes, twice a day. Meanwhile, during the learning process with an instructor, you will typically go through the following steps.
1. Day One
The instructor will provide guidance on the techniques and steps for practicing meditation. At this stage, you can ask various questions related to the meditation and then try it at home.
2. Day Two
You can share your experience from your previous meditation practice.
The instructor will then provide tips or feedback. After that, you can continue practicing on your own at home.
3. Day Three
You will usually be invited to discuss your meditation practice at home, as well as any questions or issues you would like to resolve.
After that, you can practice again using the knowledge you have gained.
4. Day Four
You will continue with a discussion as usual. After the practice session is completed, you will generally start to feel more comfortable with meditation and have a good understanding of the technique.
After the learning process with the instructor is finished, you are usually given a specific mantra based on your personal characteristics.
That mantra can then be used when you practice transcendental meditation at home. Ideally, this meditation is done before breakfast or dinner.
That concludes the explanation of what transcendental meditation is, its benefits, and how to practice it.
Transcendental meditation is a practice that can help you overcome anxiety or stress, as it redirects your thoughts toward achieving peace or mental calmness.
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