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How To Do Transcendental Meditation Step by Step

By Suja Johnkutty

As a dedicated physician, a busy mom, and a goal-driven visionary, I always found it so easy to get caught up in my jam-packed schedules with a feeling of being overwhelmed, overworked, and over everything.

It was at that moment in my life that I decided it was time to take care of me.

While there are many ways you can achieve solace, calm, and balance, I’ve found that transcendental meditation has been more than helpful in my goal of self-care.

If you’re seeking a sense of relaxation and balance in your life, you may want to learn how to do transcendental meditation (TM) step by step and by yourself. The benefits of meditation are many .I’m more than happy to help you learn the ins and outs of this simple, natural technique.

In a rush? You can skip to parts you want!Or you can get the step by  step guide to transcendental meditation by clicking on the download button below

Why Everyone Is Crazy About Transcendental Meditation?

Saint Kirpal once said, “Meditation cannot be taught, but it can be caught.” This phrase reaches out to us, giving us hope that meditation is not necessarily a learned science, but an ancient technique that we can all attain in our desire to seek truth, balance, and tranquility.

This information alone makes transcendental meditation an attractive practice because it means that anyone can do it. It does not require a certain skill set, but rather a frame of mind.

While transcendental meditation has been around for quite some time, it first found modern popularity in the 60s when the hit band the Beatles sought TM teaching. It is believed that celebrity endorsements added to the practice’s appeal, but what really caught people’s attention was the research from the National Institutes of Health along with various other medical schools and facilities.

This research and these studies showcased a lengthy list of benefits that have certainly boosted participation in the technique, thus explaining its great popularity. We’ll get into the details of these benefits a little bit later.

How TM Mantras Work? 

Many details go into how to practice transcendental meditation. To learn transcendental meditation, you must first understand the mantras.

The Mantra

Other various forms of meditation use mantras to gain focus for the mind. However, that is not how TM works. Transcendental meditation mantras are rather seen as more of a vehicle where attention gently rests.

Another difference is that your transcendental meditation mantra should be practiced silently and effortlessly in order to attain true silence and balance.

The Practice

Your mantra should be a secret word known only by you. It is described as a meaningless sound. In transcendental meditation, words with actual, definable meanings keep the mind on the surface, forcing you to think about the word rather than transcending beyond that shallow level.

Your mantra should also produce some sort of vibration. Think of the traditional “om” sound often used in meditation. This meaningless sound sends a vibration through body and mind, attracting a calmness and sense of peace.

Meditation Mantras For Beginners: Selecting The Right Mantra For You

The task of selecting your meditation mantra may seem daunting at first; where do you start? Although it’s best to receive your mantra from a trained instructor, if you’re trying to learn how to practice transcendental meditation by yourself, you can use this transcendental meditation mantra list:

  • Aum
  • Ram
  • Shiram
  • Ing
  • Aing
  • Im
  • Ima
  • Aying
  • Ayim
  • Em
  • Eng
  • Aim
  • Om
  • Oom
  • Veem
  • Lom
  • Daam
  • Maam
  • Kom

Of course, there are endless options for the mantra you choose. However, this short list of TM mantras can help you get started. It’s especially helpful if you’re looking to practice transcendental meditation for free, rather than with the help of a class or trained instructor. 

It’s important for beginners to choose a mantra that is easy to follow and use. It must be simple and easy for you to repeat. You should also find a mantra that resonates with you. You cannot simply choose any word or sound; it has to invoke the specific feelings or sensations you’re looking for. Otherwise, it’s meaningless.

Why Can’t I Get What I Desire In My Life?

man standing with hands raised

It’s important that we address this question because many of those who choose to practice transcendental meditation are asking themselves this very query. Why is it so difficult to manifest what we want, our truest desires? Why are we sometimes happy, and other times, we have trouble attaining that state of peace and contentment? 

The answer to this question lies in the secret of the transcendental meditation mantras.

It can be frustrating to see someone else quickly pick up the techniques of transcendental meditation step by step and reap all of its benefits while you’re still struggling. The reason some people see more success is because there are manifesting from their core energy or the core of who they are.

Those who have achieved balance and peace see much success in their life. This is because they have aligned all of their energy to work together.

The reason you may not be seeing such success is that you are trying to manifest just fragments of desire. While others are recognizing what they truly desire as undeterred truth and a unified whole, you may be aiming at things you are ultimately unsure of.

When you fully allow the energy of this world to flow through you and unify you, your energy becomes like a magnet, attracting loads of positivity, happiness, peace, balance, and riches of all kinds.

So, the bigger question here becomes: How do I do that?

Transcendental Meditation (TM): How To Start Today 

woman over the ocean in yoga pose

There are two ways to go about doing this: you can learn transcendental meditation techniques by yourself, or you can find a guru and practice guided transcendental meditation. 

Today, we are going to focus on how to learn TM by yourself, step by step.

DIY Transcendental Meditation

Practicing TM techniques actually, require you to do something before you even start the process.

Step 1: Find Your Passion

As we mentioned earlier, some people have more success with TM techniques because they have their energy completely aligned. They know their goals, their passions, and their interests. They have no uncertainty about what they love.

You must find your passion and align your energies to get the most out of your TM experience. Start by getting a notebook and writing down ideas for 2 mnutes and things you care about. Take the time to look into yourself and discover who you truly are and what you really want out of life.

From there, you can begin your meditation process.

Step 2: Choose Your Mantra 

We’ve already discussed the importance of your mantra. This sound, though technically undefinable, must resonant and have meaning within you. If you choose a mantra and find it does nothing for you or your spirit, you must choose another until you find one that works for you.

Step 3: Meditate 

Find a quiet, calm place to sit. Close your eyes and relax for a few moments. Then, start thinking of your mantra. Repeat this sound over and over in your mind, keeping your eyes shut for the entirety of your session. 

As you think of your mantra, let go of your mind and allow the sound to change in any way it wants. In the same way, let your thoughts come and go in tune with your mantra.

Should your mantra disappear from your thoughts and you find your mind wandering in other places with other words, quietly regain focus and start repeating your mantra again.

You should do this for about 15 to 20 minutes. At the end of your meditation, cease repeating your mantra in your mind. Keep your eyes closed for about two minutes, letting your session sink in. After that, open your eyes to complete your transcendental meditation.

The History Of Transcendental Meditation

man in mindfulness

Transcendental meditation, also referred to as simply TM, start in India in the 1950s. It was initiated by Maharishi Bala Brahmachari Mahesh Yogi Maharaj, who was a life-long celibate student and a great Oracle. In simpler terms, he’s a monk who is now called Maharishi Mahesh Yogi.

Maharishi developed mantras to go along with his meditation techniques, addressing the mantras as personal gods within spiritual sadhana or deep meditation. While it began as a personal endeavor of his, it is now a marketed program used under names like Corporate Development Program, Science of Creative Intelligence, and Technology of the Unified Field. Financial gurus such as Ray Dalio also have used meditation as well.

In fact, it is promoted by various health organizations as having many benefits.

The mantras developed for this technique are claimed to be chosen based on secret criteria of neurophysiological specificity. However, most believe they are picked based on age and sex. Mantras are given by gurus during an initiation ceremony, where students are encouraged to participate in a candlelit, incense-filled room.

Today, anyone can purchase the services of a guru, where they’ll learn the in-depth process of TM, receive their mantra, and find inner peace and energy.

If you’re interested in finding yourself a trained instructor or a guru, you can visit the official transcendental meditation website.

Benefits Of Transcendental Meditation

 transcendental meditation sitting

There has been significant research and testimonials to show that there are benefits of meditation for your health and mind. Otherwise, it wouldn’t be so popular. Here is a simple list of benefits of meditation that TM can help you achieve:

  • Reduce stress and anxiety
  • Improve sleep
  • Achieve a greater sense of clarity and productivity
  • Lower blood pressure
  • Reduce cortisol
  • Lower risk of heart attack and stroke
  • Improve brain function and memory

In addition to these benefits, participants often find they are less distracted throughout their daily activities. By using transcendental meditation, they are able to keep distracting thoughts at bay and maintain a more focused mind. 

Along with the reduction of stress comes a continuous state of relaxation as well as awareness. This is because the techniques replace the ordinary thinking process with a state of pure consciousness, where a person can obliterate mental boundaries and achieve perfect stillness, rest, stability, and order.

While all of these positives can be attributed to transcendental meditation, those who practice it will often find these benefits slip away if they skip their meditation sessions. Consistency is key, as with most things in this life.

At the same time, it’s important to note that transcendental meditation is generally safe to practice. There are no obvious risks associated with this kind of meditation or spiritual exercise—not like there would be with any physical activity or home remedy.

While the benefits of meditation are many, most health professionals and experts will agree that TM should not be used alone to treat specific health conditions, such as depression, anxiety, or other.

Is The World Of Transcendental Meditation Truly Peaceful?

yoga meditation

Most people who have practiced any kind of meditation will probably tell you that, yes, it truly is a peaceful practice and place to be. The calmness of the mind achieved through this process usually equates to balance, a lack of harmful urgency, and perfect stillness. 

However, the answer to this question will always be one of personal opinion. Various research shows that TM offers many benefits to your health and personal well-being. With attributes like reduced stress, improved memory, and lowered blood pressure, it is easy to say yes to something like this. 

At the same time, those who are not fully committed cannot expect to see real change and results in their life. Skeptics often stay skeptic, while those with open minds are more likely to reap the benefits.

The choice is up to you. If you find yourself in a similar position to where I was—stressed, exhausted, and generally overwhelmed with life—you might want to give it a try. I can say nothing but good things about the state of balance, peace, and calm I’ve achieved through TM techniques.

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Suja Johnkutty

Suja is the recharge coach for busy to burned out professionals helping them multiply their better relaxation time . She is trained in both neurology and psychiatry and is a high-performance coach. Her specialty is helping professionals overcome burnout, apathy and income stagnation. Her clients benefit from powerful mindset techniques, wellness practices and tactical guidance , so they go from feeling empty and broke to creating happiness in their lives. This means showing up more fully for themselves, their patients or clients and their families, while working well-paying, fulfilling, REASONABLE hours. She’s living proof.


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