Help the development of the site, sharing the article with friends!

Transcendental meditation involves slowly inhaling and exhaling air and chanting a mantra. Transcendental meditation is also focusing all attention on the breath and watching what happens to our body under its influence, it brings us into a state of deep relaxation and relaxation. Read on to start practicing transcendental meditation and learn its technique.


  1. Transcendental meditation: what is it?
  2. Transcendental meditation: how to start?
  3. Transcendental Meditation: Technique
  4. Transcendental Meditation and Zen Meditation

Transcendental meditation , just like any other form of meditation, helps you distance yourself from everyday problems, relax and reduce your stress levels. Meditation also improves concentration, stimulates creativity, improves memory and helps you deal with your own emotions.

Transcendental meditation: what is it?

Okay, but how do you distinguish transcendental meditation from its many different types? Transcendental meditation is meditation with a mantra. A mantra is a kind of sound. "Man" means mind and "tra" means ascension. The purpose of this sound is to enable us to rise above the material to transcendence. The mantra consists of monosyllabic sounds, written in Sanskrit, untranslatable. "Klim", "Dum", "Hrim", "Om".

A person who engages in transcendental meditation repeats the sound of the mantra either out loud or mentally. You can practice this type of meditation alone at home, you can also sign up for group classes - it all depends on the person's preferences.

Transcendental meditation: how to start?

Although the beginnings may seem difficult - after all, it is not so easy to focus for a while - the foundation of transcendental meditation is: zero stress. After all, we do it only for ourselves, no one judges us, no one rushes us.

1. Be understanding with yourself

It is perfectly normal to see a lot of thoughts flashing through your head initially while meditating. Although the most experienced in meditating people are able to fade these thoughts from their heads, or even lead to their appearance, it does not mean that beginners toohe can handle it. These thoughts will most likely be, over time, you will learn to let them in with one ear, let them out with the other, and then give up on them altogether.

2. You don't need to spend a lot of time meditating

You just need to start with a few minutes a day. Literally 5 minutes is enough. Later, you can gradually extend the time of meditation.

3. Find a time and place for yourself

Some people prefer to wake up, others to sleep before bed - meditate when it is easiest for you. Pick your favorite spot in the house and go ahead. If you prefer to start in a larger group, sign up for meditation workshops, although these will be much more burdensome on your pocket than a completely free home meditation.

4. Focus on the mantra

If you don't "dare" to repeat it out loud at first, do it in your mind. Then start chanting louder, following the flow of the mantra.

Zen meditation: what is it about?

What does meditation give you? Try simple exercises

Tai-chi: body training, meditation and relaxation

Try it now!

Transcendental Meditation: Technique

  • Sit on a chair or small pillow so that your back is straight. Rest your hands on the top of your thighs.
  • Focus your attention onyour breath : watch the air fill and leave your body. Thanks to the upright position, the breath goes deep down to the stomach. When inhaling, first the diaphragm and abdomen should rise, then the chest.
  • As you inhale, slowly repeat the syllable OM mentally while exhaling the syllable AH. The inhale should be shorter than the exhale. After exhaling, take a short break and mentally repeat the HUM syllable.
  • Try to find your natural rhythm so that inhales, exhalations, pauses and repeated syllables create a kind of harmonious dance. Breathe consciously, but freely, without tension.
  • If thoughts start popping up in your head, don't fight them. But also, do not pay attention to them. Thinking is a natural activity of the mind. Do not push aside reflections, but also do not cling to them. Just watch them like clouds floating in the sky. And get back to breathing. Slowly put yourself in a state ofrelaxand relax.
  • If your mind drifts away from him, gently redirect your attention back to your breathing and inner recitation. At the beginning, thoughts that appear will revolve around everyday matters - hunger, fatigue, problems at work, vacation plans. They can become deeper and more personal over time. Take them calmly and come back to breathing and chanting the mantra.


Set the timer or alarm clock. Thanks to this, there will be no need to constantly check the watch to see if the time allocated for meditation has expired. Start with 5 minutes and extend your workout to half an hour.

You must do it

Americans once conducted a funny survey. It turned out that an effect similar to relaxation can be achieved by … crushing air-filled bubbles in packaging foil! The group of students taking part in the experiment filled in the well-being questionnaire before and after the experiment.

After 15 minutes of squashing the bubbles, the students felt relaxed, ready for action and less tired. Application? Any action that engages our mind in an emotionally neutral activity is relaxing. We just stay busy and stop thinking about what hurts us. Maybe that's why women used to like knitting?

Transcendental Meditation and Zen Meditation

Zen meditation differs from transcendental meditation in that you do not recite a mantra in your mind, but only focus your attention on the breath. Some people find it easier to do this by counting the breaths - from one to ten and all over again (only the exhalations are counted). The breath is the only thing you really have. By focusing your attention on it, you not only clear your mind and release tension. You also get a great gift - the breath returns you to the present and gives you the present moment again.

"Zdrowie" monthly

Help the development of the site, sharing the article with friends!