Meditation provides a sanctuary from this chaos, offering a way to reconnect with our inner selves, find balance, and foster a sense of peace and well-being. Understanding how to meditate is the first step in this transformative journey.

Different forms of meditation

Meditation is an ancient practice that dates back thousands of years, originating in various cultures across the globe. From the contemplative traditions of the East to the introspective practices of the West, meditation has been a cornerstone of human culture and personal development. 

It has been used to seek inner peace, mental clarity, and a deeper connection to oneself and others.

Ancient texts
from civilizations like India, China, and Greece all reference forms of meditation as integral to spiritual and philosophical inquiry. 

Over time, these practices have evolved, blending with cultural and spiritual traditions to form a diverse array of meditative techniques that continue to benefit people worldwide.

Some of the most well-known meditation types include:

  • Mindfulness meditation
  • Loving-kindness meditation (Metta)
  • Body scan meditation
  • Guided meditation
  • Vipassana meditation
  • Chakra meditation
  • Transcendental Meditation (TM)

Benefits of meditation

Regardless of the type, meditation has proven to offer a variety of benefits, including:

  • Stress reduction: Meditation helps calm the mind and body, reducing stress and anxiety levels.
  • Improved focus and concentration: Regular meditation practice can enhance attention span and cognitive function.
  • Emotional well-being: Meditation promotes a positive outlook, increases self-awareness, and can help manage emotions.
  • Better sleep: Practicing meditation can lead to improved sleep quality and duration.
  • Physical health: Meditation has been shown to lower blood pressure, improve heart health, and boost the immune system.
  • Enhanced creativity: Meditation can stimulate creativity and problem-solving skills by clearing the mind and allowing new ideas to emerge.
  • Increased resilience: Regular meditation practice can build emotional resilience, helping individuals better cope with challenges and setbacks.
  • Greater self-awareness: Meditation fosters a deeper understanding of oneself, leading to greater self-acceptance and personal growth.

Learning how to meditate

Understanding how to meditate properly is key to unlocking these benefits and integrating meditation into your daily life effectively. Here’s how to meditate for beginners for some of the most popular forms of meditation:

  1. Mindfulness meditation: • Focuses on being present in the moment, paying attention to thoughts, sensations, and feelings without judgment. • Learn from: Mindfulness-based stress reduction (MBSR) courses, mindfulness apps, or meditation teachers.
  2. Loving-kindness meditation (Metta): • Involves generating feelings of compassion and love towards oneself and others. • Learn from: Guided meditation recordings, meditation groups, or experienced teachers.
  3. Body scan meditation: • Involves paying attention to different parts of the body and releasing tension. • Learn from: Guided sessions in meditation apps or workshops.
  4. Guided meditation: • Led by a guide or recording, this type of meditation involves visualizing peaceful scenes or following specific instructions. • Learn from: Audio recordings, meditation apps, or in-person classes.
  5. Vipassana meditation: • One of the oldest forms of meditation, Vipassana means "insight" and involves observing thoughts and emotions as they are, without reacting, to gain deep self-understanding. • Learn from: Vipassana meditation centers, 10-day silent retreats, or experienced teachers.
  6. Chakra meditation: • This type focuses on the body's energy centers (chakras) to promote balance and healing. Practitioners use visualization and specific mantras to activate and cleanse each chakra. • Learn from: Chakra meditation workshops, books, or online resources.
  7. Transcendental Meditation: • This meditation is effortless and requires no focus or concentration. It involves using a mantra, that helps transcend ordinary thinking and achieve a state of restful alertness. • Learn from: Certified TM teachers through an official TM course.

Why is Transcendental Meditation a good choice?

Among the various forms of meditation,

Transcendental Meditation
stands out for its simplicity and effectiveness. Developed by Maharishi Mahesh Yogi in the 1950s, TM is a technique practiced for 20 minutes twice a day while sitting comfortably with the eyes closed.

 “I have struggled with meditation techniques before. TM is the first one that's easy to learn, makes sense, and that I've been able to stick with consistently”

 Norm, June 2024,

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Transcendental Meditation is particularly appealing for beginners for several reasons:

  • Ease of practice: TM is simple to learn and practice. It does not require any special skills or training beyond the initial instruction.
  • Consistency in results: Numerous scientific studies have demonstrated the
    consistent benefits of TM
    , including: reduced stress,¹ improved mental clarity,² enhanced overall well-being,³ reduced anxiety and depression,⁴ and better sleep.⁵
  • No concentration required: Unlike some other forms of meditation, TM is effortless and does not require intense concentration or mindfulness, making it accessible to anyone, regardless of their meditation experience.

“That was easy! I have no idea why I didn’t learn this technique long ago. Simplified, practical, private instruction. Then a lot of avenues for follow-up support and opportunities to ask questions for clarity”

Mary Ann, July 2024,

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How to meditate properly with Transcendental Meditation

TM offers a unique and effective approach to meditation, but it's essential to learn it properly to reap its benefits fully. Unlike some forms of meditation that can be self-taught through books or online resources, TM requires personalized instruction from a certified teacher.

Learning TM with a teacher is crucial for several reasons:

  1. Personalized guidance: A certified TM teacher provides individualized instruction tailored to your specific needs and experiences. This ensures that you understand and practice the technique correctly from the start.
  2. Proper technique: TM involves the use of a specific mantra that is chosen for you by your teacher. The teacher will guide you on how to use the mantra effectively, ensuring you meditate properly and gain the maximum benefits.
  3. Support and follow-up: Having a teacher means you have access to ongoing support and follow-up sessions. This can help you address any questions or doubts that arise during your practice, ensuring you stay on track and continue to benefit from TM.
  4. Deepening your practice: As you progress, a teacher can help you deepen your meditation practice, providing advanced techniques and insights that enhance your experience and outcomes.

By understanding how to meditate properly through proper instruction, especially with techniques like Transcendental Meditation, you can experience profound changes in your mental, emotional, and

physical well-being
. 

Whether you are new to meditation or an experienced practitioner, learning TM with a certified teacher offers a powerful tool to help navigate the complexities of modern life with greater ease and clarity.

Find a teacher

Learn more about the TM course, how the technique works, and more about the benefits of Transcendental Meditation from a local TM teacher. There are 170+ TM Centers in the U.S. where you can learn to meditate, and discover a deep inner peace.

By Soha Abu Shakra, August 30 2024 References:

  1. Alexander CN, Swanson GC, Rainforth MV, Carlisle TW, Todd CC, Oates RM. Effects of the Transcendental Meditation program on stress reduction, health, and employee development: a prospective study in two occupational settings. Anxiety, Stress, and Coping 1993 6:245-262
  2. Nader T, Carroll RJ, Travis FW, Bray JB, Gruener G, Rothenberg S, Brown DH, Brown CL. A larger lens: medical students benefit from consciousness-based self-care. In AK Maheshwari (ed), Consciousness-Based Leadership and Management, Volume 2, Chapter 2 (pp 13-46), 2023. Palgrave Studies in Workplace Spirituality and Fulfillment.
    doi.org/10.1007/978-3-031-05839-4_2
  3. Nestor MS, Lawson A, Fischer D. Improving the mental health and well-being of healthcare providers using the transcendental meditation technique during the COVID-19 pandemic: a parallel population study. PLoS ONE 2023 18(3):e0265046.
    doi.org/10.1371/journal.pone.0265046
  4. Nidich S, Rainforth M, Haaga D, Hagelin J, Salerno J, Travis F, Tanner M, Gaylord-King C, Grosswald S, Schneider R. A randomized controlled trial on effects of the Transcendental Meditation program on blood pressure, psychological distress, and coping in young adults. American Journal of Hypertension 2009 22(12):1326-1331
  5. Valosek L, Nidich S, Grant J, Peterson M, Nidich R. Effect of meditation on psychological stress and academic achievement in high school students: a randomized controlled study. Education 2021 141(4):192-200