FREE TM LIKE LESSONS:
I searched all over the Internet and could not find a free lesson on TM (Transcendental Meditation). The fee to learn TM is thousands of dollars. I believe that for many people this expense is totally unnecessary. Here, for free, is my Technique in 2 steps: relaxation – meditation.
The Relaxation Response Technique:
Dr. Herbert Benson of Harvard Medical School, in studying Transcendental Meditation, established that relaxation techniques had a very real effect on reducing stress and controlling the fight-or-flight response. Direct effects included deep relaxation, slowed heartbeat and breathing, reduced oxygen consumption and increased skin resistance. In other words a calmer, healthier state of mind and body. In this text, we use the relaxation response to get into the state for meditation. Once the body is relaxed TM is achieved by the simplest technique you can imagine! I have practiced this for over 40 years with great success. Try it for yourself.
Achieving Relaxation is something that you can do for yourself by following these simple steps:
- Sit quietly and comfortably. Do not lie flat on a bed as you may fall asleep. Reclining is Okay, but not flat.
- Close your eyes.
- Start by mentally relaxing the muscles of your feet and work up your body relaxing muscles to the top of your head. How do you relax them? Simple, feel your muscles by tensing them and then by contrast feel them relax to as soft as you can make them. It gets better and faster with each days practice.
- As you work your way up from your feet, pay special attention to relaxing the muscles of the shoulders
- when you get to your mouth as you move up from your feet, let your mouth fall open gently as all the muscles relax in that area, much as you do in sleep. Leave it that way.
- Deeply relax the muscles around the eyes and forehead, where we otherwise express mood and tension. This helps remove the tension of the days experiences.
When you have reached the crown of your head, focus your attention on your breathing.
Breathe in slowly, deeply and gently and then let your breath out slowly. Continue gentle full breathes and notice how you relax even deeper.
You have now achieved the Relaxation Response. It will get better and better, day by day, as you practice.
Meditation TM Style.
Now that you are relaxed, focus on your breathing again.
With every breath inwards, listen to the sound of the air filling your lungs.
With every breath outwards, SAY the mantra (a sound to be repeated) “OOMM” The sound of this mantra is like the sound of “oon” in Moon, but with the “m” sound and not the “n” sound. The sound should “s t r e t c h” out to the full time it takes to exhale. It then ceases as you inhale and again listen to the air coming into your lungs.
You may “say” the Oomm sound silently to yourself or out loud as you prefer. If you are meditating for needed rest, when awakening from sleep late at night, avoid saying your mantra out loud as it make provoke injury from an angry spouse!
Finally, do this breathing and sound technique and nothing more for about 20 minutes.
Explanation: The idea of TM is to still the “thinking” conscious mind. You do so by filling it with the mantra. You LINK the mantra to the sound of your breathing out, by practice. When you have done this, it is NO LONGER initiated by your thinking about generating the sound. In other words, with practice, you are not consciously making any effort to create the sound. You have conditioned yourself to do so in response to your breathing out.
The whole process is to listen to the air filling your lungs as you are breathing inwards and listen to the calming sound of the mantra as you exhale. Your mind is focused on your breathing and nothing else. Your mind is “stilled.” You are in a state of TM. It gets deeper with practice.
In essence you become the observer of your breathing and not the creator of the effort. At the higher level as you progress in your transcendence, you are outside your body looking in at your breathing.
Issues While Meditating: As you learn to meditate you will find that thoughts or pictures come into your mind. The goal of meditation is to still the mind and not think of these things. If you try to wipe them from your mind you fall into the trap of thinking. So how do you avoid thinking? Simple: Listen to your breathing in and the sound of
your mantra as you breath out. Your life forces are in rhythm with the universe, your heart and lungs perform reliably and rhythmically without your conscious effort. Your lungs are easier to pay attention to so you listen to your breathing. As you do so, the images or thoughts of the days events evaporate like the morning mist in the rising sun, effortlessly. This gets better and better as you practice TM.
You will find that as your practice TM, you will have a desire to awake from your session at about 20 minutes. This is the normal time to stop. If you practice this technique, when you cannot sleep, one of two things will happen. You may fall asleep or your may meditate. In either case you will be well rested.
Issues of mystical experience: It is well known that when meditating you may experience occasional but rare mystical visions. Some appear as colorful scenes, animal faces or even more exotic beings. The goal of meditation is not to experience mystical images but to gain rest and harmony with the positive energy of the universe. Ignore these experiences and pay attention to your breathing. What and why they happen is unimportant for the goals of TM.