Learn Transcendental Meditation on Your Own step by step

Transcendental meditation is a form of meditation where you repeat a mantra silently in your head twice a day. It can help reduce stress and anxiety and has several other health benefits, making you happier and healthier. With a bit of practice and a good mantra, you can learn transcendental meditation easily.


Part 1 Performing the Meditation

1- Close your eyes and start taking deep breaths.

Try to breathe slowly without focusing on your breathing. You want your body to feel relaxed.

2- Repeat your mantra to yourself silently.

When you’re repeating your chosen mantra, you don’t want to do this verbally. Speak the mantra in your mind without moving your lips or your tongue. Repeat it slowly, without rushing through it.
The purpose of your mantra is to give your mind something to do so that you can begin disconnecting from your thoughts, so try not to focus solely on repeating your mantra.

3.Allow thoughts to come into your mind if necessary. 

It’s okay if your mind wanders and you start thinking about what you’re going to eat for dinner. Acknowledge the thought and start over, repeating your mantra slowly.
There’s no need to try to stop your thoughts or empty your mind completely.

4.Finish meditating after 15-20 minutes.

A typical transcendental meditation should happen for 20 minutes. If you’re just starting off, you should aim for 15 minutes. The best way to track your time is to set a timer with a calm, quiet alarm to alert you when you're done.

Use your phone to set a 15 or 20 minute timer, choosing a ringtone that’s calming.
There are also meditation apps that you can use to track your timing.

5.Sit quietly for a few more minutes after meditating.

Instead of jumping back into your daily routine, remain sitting with your eyes shut, breathing slowly, for a few more minutes after the alarm goes off. This extra calming time will help you transition out of your meditation.

Part 2 Developing a Routine

1-Meditate at the same time twice a day. 

Ideally you’ll do this around the same time each day, like right after you wake up and just before dinner, to create a consistent schedule.

Try to pick times that are before meals — meditating right after you eat could cause you to become sleepy.
Meditating at the same time each day puts your body in a routine and gives you better results.

2-Choose a mantra to repeat.

When selecting your mantra, you’ll want to choose something that has no deeper meaning and that won’t lead to other thoughts. It can be a simple phrase or simply 1 word with a combination of syllables.
You could choose the sacred mantra of “om” for simplicity, or “I am that I am” for a phrase.
You can also choose a mantra to believe in, such as "I am positive."
Go online to find a list of common mantras that work well for other people.

3-Find a comfortable, quiet place to sit. This could be on the floor, on a chair, or on a bed. A place where you are alone is best, but you can meditate anywhere — in a park, on a bus, or in your kitchen.
You don’t have to sit cross-legged.

4-Sit up straight. 

Try to sit up as straight as possible without it becoming uncomfortable. It's best if you sit unsupported by a wall, pillow, or chair back.
If you have back problems, leaning against a chair back or pillow is alright.