janetsgreenplanet

“As an Amazon Associate I earn from qualifying purchases.”

    Transcendental Meditation

It was 1974, and I was 21 years old and attending college. One day, a young man came into our classroom to speak about #AD Transcendental Meditation (TM). His words piqued my interest, and as he passed around information, I knew I wanted to follow up.

I decided to visit a house where two followers of Maharishi Mahesh Yogi lived and taught meditation. There, I was given instructions on how to begin my journey into TM. I was asked to bring three pieces of fruit, flowers without thorns, and a white handkerchief for the ceremony.

The Initiation

The day arrived for me to learn my mantra and begin meditation. My instructor led me to a quiet room where I sat down. I was given a mantra—a simple sound that I would repeat for 20 minutes. I sat comfortably upright, feet touching the floor, back erect, and eyes closed.

– For the first two minutes, I sat quietly.
– Then, I began repeating the mantra for 20 minutes.
– After the session, I stopped and sat quietly for another two minutes before slowly opening my eyes.

During my initial meditation session, I briefly felt transported to another plane—an experience I, unfortunately, never had again.

The Learning Process

After initiation, I joined others who had also just begun their TM journey.  In a classroom setting, we watched videos of Maharishi Mahesh Yogi speaking to his followers. After a discussion with our mentors, we all meditated together. This learning experience lasted for about a week or so.

There were daily “checks” by an instructor to ensure we were meditating correctly. They would ask questions such as:
– Did you feel good?
– Did you have thoughts?

I learned that having thoughts during meditation is natural. The key is to relax, acknowledge them, and gently return to the mantra without being hard on yourself.

Guidelines for Meditation

Frequency:

Meditate twice a day—once in the morning and once in the late afternoon.

Timing:

Meditate at least an hour after eating a light breakfast.

Posture:

Sit comfortably with your back straight, supported by a chair or wall. Avoid lying down, as you may fall asleep.

Process:
– Close your eyes and relax for two minutes.
– Meditate for 20 minutes, silently repeating your mantra.
– Afterward, sit quietly for two minutes before slowly opening your eyes.
– Stretch your arms, roll your neck, and gradually transition back to activity.

Meditation Anywhere

You don’t need absolute silence to meditate. TM can be practiced:
– On a bus or train
– In a noisy room
– Even in a movie theater (though not ideal)

If music is playing, you can still meditate, but music is not necessary.

Important Reminders

Do not concentrate. Simply repeat the mantra in your mind.
Let thoughts come and go. If you notice thoughts arising, gently return to the mantra.
– **Over time, meditation brings deeper benefits.**

Benefits of Transcendental Meditation

– Releases stress
– Induces a state of deep relaxation, even deeper than sleep
– Increases alertness
– Stabilizes blood pressure
– Supports heart and brain health
– Helps achieve transcendence—where the mind is free from thought

At first, transcending may last only a second or a minute, but with practice, it will last longer. Meditation is a lifelong journey, bringing peace, clarity, and well-being.

Since learning Transcendental Meditation over 50 years ago, numerous forms of meditation have appeared on apps and podcasts, all seemingly advantageous.

The Relaxation Response

Dr. Herbert Benson wrote the book The Relaxation Response based on transcendental meditation. He believed that the repetition of a sound, word, or phrase would serve to calm the mind much like Transcendental Meditation.

Meditation, as articulated by Dr. Herbert Benson in his research on the #AD Relaxation Response, serves as a potent countermeasure to the stress-induced “fight-or-flight” response prevalent in modern society. This technique promotes a state of deep rest, which can be achieved through meditation, visualization, and deep breathing (Martin, 2019). The Relaxation Response is characterized by physiological changes, including decreased heart rate and blood pressure, which collectively combat the adverse effects of chronic stress (Benson & Mitchell, 2017). Individuals can actively engage in this restorative process by fostering an environment conducive to relaxation—comprising a quiet space and a focal point.

The core elements of the #AD Relaxation Response include maintaining a passive attitude while adopting a comfortable position for 10-20 minutes daily. This practice not only induces relaxation but also activates the parasympathetic nervous system. As noted in Benson’s studies, regular engagement in these techniques can mitigate symptoms associated with stress-related conditions such as hypertension and anxiety. Furthermore, research indicates that even brief sessions of invoking the Relaxation Response can lead to significant physiological improvements at both systemic and genomic levels (2024).

In conclusion, Dr. Herbert Benson’s contributions have illuminated the profound impact of meditation on health and well-being. His advocacy for integrating various relaxation techniques into psychological practice underscores their importance for individuals seeking to manage stress effectively. By cultivating habits promoting the Relaxation Response, individuals may significantly enhance their quality of life while reducing the burden imposed by chronic stressors.

Mitchell, M., M.D. (2017). [PDF] The Relaxation Response Herbert Benson, M.D. Harvard University …. Retrieved from https://www.brighamandwomensfaulkner.org/assets/Faulkner/headache-center/documents/relaxation-response.pdf.