Hello readers, welcome to thetranquilmonk.com. In this article, we will get to know what is transcendental meditation. We will be gaining all the information required for a beginner of transcendental meditation and will take it to the advanced level.
So let’s start with the article and its main agenda.
Introduction To Transcendental Meditation
This is a short and brief introduction to transcendental meditation, a little bit on how it works, some of its benefits, and how you would learn transcendental meditation technique.
Transcendental meditation is a simple natural meditation technique that is practiced for 20 minutes twice a day sitting comfortably on a chair. During this meditation technique, you are instructed to chant a particular word or phrase (the meaning of which you might not be able to understand), over this entire period of time. This word or phrase is known as ‘mantra’. During that 20 minutes, what happens is that the portion of your mind that is associated with active thinking, gets an opportunity to settle down and experience quieter levels of thought.
With the help of this type of meditation, you can experience the deepest subtle level of the mind that we call as pure consciousness or transcendental consciousness.
As the mind settles down to experience this, the body gains a very profound state of rest and that deep rest removes the deeply rooted stress. So, after our 20-minute period of transcendental meditation, when we return back into activity, we have more energy, creativity and intelligence.
So, people practice transcendental meditation not as an end in itself but as a preparation for daily life.
History and Evolution of Transcendental Meditation
Transcendental meditation dates back thousands and thousands of years. It predates all the ‘isms’ – it’s not a religion, it’s not a philosophy, it’s a universal human being practice.
That tradition of transcendental meditation called the Vedic tradition, has been passed on from teacher to student.
- Origin: Indian Vedic culture developed Transcendental Meditation. Maharishi Mahesh Yogi and Swami Brahmananda Saraswati popularized Transcendental Meditation in the 1950s and 1960s. Maharishi encouraged everyone (especially Westerners) to undertake the exercise and discover mental serenity and wellness in all areas. He knew how to select the proper mantra, the proper sound for an individual, and how to teach them to use it properly.
- Scientific interest: Researchers have investigated Transcendental Meditation’s mental and physical health effects since the 1970s. Over time, studies have shown that it may reduce stress, Anxiety, and melancholy, improve brain function, and make individuals healthier. Researchers say the approach lowers cortisol, blood pressure, and heart rate, calming individuals.
- Global spread: Since its introduction, millions of individuals from diverse backgrounds have practised transcendental Meditation. Maharishi Mahesh Yogi founded the International Meditation Society to educate instructors and propagate the practice. Celebrity and protest support boosted awareness. Many nations teach TM. Specific schools and skilled instructors make it simpler.
Without both the sound and proper mantra, you will get stuck. With both, you will get to know how to effortlessly settle down and experience quieter levels of thought, completely rejuvenating the mind and body for a much healthier and more satisfying life.
Effect of Transcendental Meditation on the Brain
Every experience we have gone through impacts our brain in some way. Research on transcendental meditation shows that it has an effect on different parts of the brain, including the amygdala, which is at the center of the brain and your fear center, the frontal lobes, which is the executive functioning and on both hemispheres of the brain, which is the analytical and intuitive aspects of the brain.
According to research, during transcendental meditation, there’s a strengthening of the connections between the frontal lobe and the back of the brain. This is important because the frontal lobes govern decision-making, planning, judgment, problem-solving, sense of self, and ethical reasoning. Everything good about the brain depends upon the connections between the front of the brain and back of the brain, between all aspects of the brain.
Stress rips apart the frontal lobes, you can say that stress makes the frontal lobes offline. That’s why a stressed person cannot have good judgment, cannot solve problems, and can’t plan well.
During transcendental meditation, the connections between all parts of the brain are strengthened. Because of neuroplasticity, those connections that we have in meditation last in daily life. That’s why, people who practise transcendental meditation report that they can think more clearly, can make better decisions, and can solve problems better.
The whole brain functions in a coherent, integrated way. There will be spreading of different alpha brain waves from the back of the brain to the front of the brain, and alpha brain waves are indicative of a state of restful alertness, and that’s what transcendental meditation produces, a state of restful alertness.
Transcendental Meditation Technique
In the depth of every human being and his mind, there is a level of the mind that is already calm, settled, and awake. According to ancient meditation texts, it’s a source of our unbounded creativity, unbounded intelligence, happiness, focus, and clarity.
Transcendental meditation is a simple, natural, and effortless technique that allows the active thinking mind to settle down and experience those quieter levels of thought. Then, it allows us to experience what has been called ‘the source of thought’ or the ‘unified field of consciousness’ or the ‘transcendental level of mind’ or ‘pure consciousness’ within every human being.
To perform Transcendental Meditation, shut your eyes, sit comfortably, and pronounce a word slowly taught by a teacher. Age and gender determine the phrase. Practising the words may help people relax and become more attentive.
How Do We Know Transcendental Meditation Really Works
Now, a question that will arise in your mind is how will we get to know during transcendental meditation that it is actually happening? We know from science that mind and body are not just interconnected. In many regards, mind and body are basically one.
So, if it’s true that during transcendental meditation, your mind is just effortlessly, comfortably settling down, experiencing quieter and quieter levels of the mind, and then experiencing that source of thought, then it must show up in a very profound and dramatic way during meditation, and it must show up in the body.
The research articles published on this site shows that during transcendental meditation, your body gains such a state of rest and relaxation that in many regards it is even deeper than the deepest phase during a deep sleep. This deep rest helps to eliminiate the build-up of stress, fatigue, tension, and anxiety.
When we get a state of deep rest that allows the body to repair itself, there is secretion of a hormone called cortisol. Cortisol is secreted by the adrenal glands, which is located in the kidneys when we are anxious. When we are anxious, the body secretes cortisol, and we feel more anxious. This becomes a vicious cycle.
When we sleep at night’s, our cortisol level drops a bit. That is why we feel fresher in the morning.
Research shows that by twenty minutes of transcendental meditation, cortisol level drops by 30%. That’s a significant reduction in the production of this anxiety-causing hormone. Serotonin levels, which is called the ‘happiness neurotransmitter’ also increases. There is also an increase in another hormone called prolactin, which is present when a feeling of well-being exists.
Transcendental Meditation Benefits
Some research shows that the benefits of transcendental meditation include a significant reduction in high blood pressure, in cholesterol, in reduction, risk of heart attack and stroke, and a reduction in all sorts of disorders like bipolar disorder and trait anxiety.
- Transcendental Meditation reduces tension as the mind and body feel more at peace. You may discover that, with regular practice, you have more self-awareness and less anxiety.
- Consistently engaging in Transcendental Meditation practice may help you become more focused and cognitively clear. In order to manage daily tasks and make choices, this might be quite helpful.
- After meditating transcendentally, many people say their sleep is now of higher quality. A more peaceful night’s sleep may result from turning your attention from concerns in the hours before bed.
- By practising Transcendental Meditation, you may potentially master your emotions and become more emotionally stable and robust. It may help with sadness and anxiety as well.
- The possible health advantages of transcendental meditation have been shown in several research, and these advantages include lowered blood pressure, improved immunity, and a decreased risk of heart disease. You could get mental and physical benefits from incorporating this into your regimen.
Tips for Beginners for Transcendental Meditation
- Locate a peaceful location where you can relax. The place may be your room, a peaceful park, or even your own home. Maintaining a peaceful state can assist you in concentrating to meditate.
- Make certain that your position is advantageous. The objectives are to achieve comfort and alertness. For this, you may either lay down, sit on a cushion with your legs crossed, or sit on a chair with your feet planted firmly on the ground.
- Pick an enthusiastic and positive paragraph. It is possible that it is OM, peace, pleasure, or tranquility. Please close your eyes, take a few deep breaths, and repeat what you just said. Allow it to flow, and refocus your attention appropriately.
- Meditation is OK if your mind wanders. When thoughts or other distractions distract you, gradually return to your Mantra. Just notice the ideas without getting caught up in them. Then, gently and politely resume your chant.
- Transcendental Meditation works best when done frequently. Practice for 10–20 minutes daily, if feasible. A timer may help you keep on target. Regular practice can help you feel calmer, more transparent, and better. Meditation takes time, so be patient and enjoy it.
Scientific Research and Evidence of Transcendental Meditation
1. Neurological and physiological effects observed in practitioners:
We learn about TM from its neurological and physical consequences. Neuroimaging shows that TM activates the prefrontal cortex. Attention and decision-making are connected to the prefrontal cortex. Practitioners also experience brainwave patterns that integrate and unite brain regions. TM lowers cortisol levels and improves blood pressure and heart rate management. These findings suggest that TM may induce profound relaxation and heightened awareness, affecting the brain and body.
2. Criticisms and limitations of existing research:
Despite the encouraging findings, the earlier TM research had problems and limitations. Critics believe many studies have tiny sample sizes, no control groups, and too much self-reporting. Further experiments are required to determine TM’s long-term effects. The diverse TM techniques and practitioners’ expertise may also cause study outcomes to vary. We must eliminate these issues and research how and why TM works.
Challenges and Considerations of Transcendental Meditation
- Transcendental Meditation must be done twice daily for 20 minutes. When you’re busy, it’s hard to stick to this schedule.
- Transcendental Meditation seminars and workshops conducted by qualified instructors are expensive. This monetary expenditure may bother some.
- Transcendental Meditation is not religious, but its Hindu origins and association with Maharishi Mahesh Yogi may deter non-believers.
- Transcendental Meditation may not work for everyone who wants immediate results. The experience is different for everyone, so you may wait to see significant improvements.
- Though Transcendental Meditation seems simple, applying its principles to daily life needs patience and effort. Problems and concerns may make it hard to be calm and focused.
Conclusion
Transcendental Meditation is simple yet effective, helping us attain inner calm and reduce stress. Simple techniques and mantras might help you relax and live healthier. Practising for a few minutes daily improves mental, social, and physical health.
This article summarizes all the information related to transcendental meditation. One peaceful and simple technique to enhance your quality of life is Transcendental Meditation. This may help you relax, think clearly, and connect spiritually. Close your eyes, take a deep breath, and begin your inner peace journey.