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Watch the Pranayama tutorial, an easy breathing exercise that re-establishes the mind-body connection
What is Pranayama?
Pranayama is an ancient yogic practice that involves the regulation and control of breath. Alternate nostril breathing balances the left and right hemispheres of the brain, and calms the whole nervous system. In the tutorial above, certified Transcendental Meditation teacher Emily Fitz Randolph talks you through how to incorporate this practice into your daily life with ease. The key is to remember to let the breath flow naturally, never straining or forcing the breath.
A taste of inner calm
Pranayama plays a role in preparing the mind and body for deeper states of awareness experienced during the Transcendental Meditation (TM) technique. During Pranayama, you may notice a subtle state of calmness or inner quiet, as you distance yourself from the distractions and restlessness that often accompany daily life. By naturally regulating the breath, Pranayama helps to calm the nervous system, reduce stress, and clear mental clutter. This calmness is just a taste of the profound stillness you'll experience during TM practice.
Why learn the TM technique?
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Reduce stress & anxiety
Find increased resilience to stress and the ability to handle challenging situations calmly. Research has shown the TM technique is also effective for PTSD and ADHD.
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Increase mental clarity & creativity
Through improved brain function, you’ll gain a broader perspective and enjoy more focus and creativity to make progress towards your goals.
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Get better sleep & health
Enjoy a deep rest that enlivens the body’s natural healing response, improving heart health, immunity, sleep quality, and stress-related conditions.
What's included:
- Personalised one-on-one instruction
- 3 group sessions with your teacher and other course participants
- Continued support from certified TM teachers, including personal tune-ups
- The TM app (including a custom timer, access to daily group meditations and other TM events, a library of videos and knowledge, and much more)
- A satisfaction guarantee
- Access to TM centres around the world
TM course details
To ensure the success of each student, TM is taught exclusively by certified teachers. Your teacher will guide you through your entire TM course and will continue to be available for ongoing support. This personalised and comprehensive service will give you a solid foundation for a lifetime of benefits from your TM practice.
Session 1: In-person one-on-one instruction On day one, you'll learn the essentials of TM and meditate for the first time. Afterwards, you'll discuss your experience with your teacher, who will help you evaluate and refine your new practice. Sessions 2-4: In-person or online classes Each of these classes will include a meditation with your teacher, as well as further instruction on the dos and don’ts of correct practice, discussion, and feedback on your experiences. Topics will include how to know you’re meditating correctly, the mechanics of TM, how to fit meditation into your life, what different experiences during TM practice mean, what you can look forward to with regular practice, and more.
The majority of the TM course can be taken either in person or remotely. The first session, however, is always held in person, at a local TM Centre or teaching space. There are TM Centres in most major cities, and 80+ teaching locations in the UK.
Common questions
As a registered educational charity, we’re committed to making the TM technique and its benefits accessible to as many people as possible. To honour this mission, the TM course fee is income-based and can be paid in four instalments.
Imagine trying to learn a musical instrument or sport. You know how valuable it is for a good teacher to show you the proper technique. Similarly, individualised instruction by certified TM teachers ensures a personal and intuitive learning experience, allowing students to learn the technique with ease and precision, and to establish a lasting TM practice. There is no other way to learn the authentic TM technique — and there is no evidence that anything else provides the full range of benefits documented in the published research on TM.
The TM technique allows your mind to naturally transcend, or easily settle inward, to quieter and quieter levels of thought, until you experience the most silent and peaceful level of your own awareness.
No problem at all. Unlike other forms of meditation, the TM technique involves no concentration, no control of the mind, no contemplation, no monitoring of thoughts. It is completely effortless.
The TM technique's effectiveness is the same whether you believe it will work or are completely sceptical. That's because it automatically and effortlessly allows your active thinking mind to settle down to a state of deep inner calm.
In mindfulness meditation you monitor your thoughts, feelings, breathing, and bodily sensations, without judging them. This keeps your mind engaged on the active level of thinking, as do many other forms of meditation. What we don’t often realise is that, beneath the active surface, the mind already has a deep level of calm, like the settled depth of the ocean beneath the waves. The Transcendental Meditation technique facilitates transcending – effortlessly opening our awareness to this deeper, peaceful level of the mind.
Maharishi Mahesh Yogi, whose life's work was to revive and demystify the timeless knowledge of meditation, and verify its effectiveness through the lens of modern science, began teaching Transcendental Meditation in the 1950s. After refining and systematising the teaching of TM, Maharishi began a movement to make the technique available worldwide. He oversaw the training of thousands of teachers and established a non-profit foundation to preserve the authenticity of the TM technique for generations to come.