The Transcendental Meditation technique or TM is a form of silent mantra meditation, developed by Maharishi Mahesh Yogi. The meditation practice involves the use of a mantra and is practiced for 20 minutes twice per day while sitting with one's eyes closed.A technique for detaching oneself from anxiety and promoting harmony and self-realization by meditation, repetition of a mantra. We suggest to read the book, Dr. Bensons’s Relaxation Response, and discover the “secret”.
Steps to Elicit the Relaxation Response
- Sit quietly in a comfortable position.
- Close your eyes.
- Deeply relax all your muscles, beginning at your feet and progressing up to your face. Keep them relaxed. [Relax your tongue—and thoughts will cease.]
- Breathe through your nose. Become aware of your breathing. As you breathe out, say the word "one"* silently to yourself. For example, breathe in, and then out, and say "one"*, in and out, and repeat "one."* Breathe easily and naturally.
- Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. When you finish, sit quietly for several minutes, at first with your eyes closed and later with your eyes opened. Do not stand up for a few minutes.
- Do not worry about whether you are successful in achieving a deep level of relaxation. Maintain a passive attitude and permit relaxation to occur at its own pace.
- With practice, the response should come with little effort. Practice the technique once or twice daily, but not within two hours after any meal, since the digestive processes seem to interfere with the elicitation of the Relaxation Response.
No one doubts the importance of relaxation in our stress-filled times, but we should be clear on its limitations: relaxation is a first stepping stone to meditation, but meditation aims to achieve far more than relaxation could by itself.
Relaxation techniques and stress reduction techniques are wonderful, but none of them constitutes meditation in the traditional sense. Meditation proper is a profoundly spiritual path that progresses from relaxation and concentration to a spiritual evolution towards insight into our own nature and into the nature of all that is.