Simple and Easy-to-Continue Transcendental Meditation

In an article I posted in February 2025 titled “The Power of Mindfulness and Meditation Practiced by Successful People,” I briefly introduced Transcendental Meditation, which has been practiced by figures such as Clint Eastwood and The Beatles.

Transcendental Meditation is extremely simple. There’s no need to focus on your breathing, mind, or body—it naturally leads you into a state of deep rest. Even beginners will find it easy to continue.

In this post, I’ll introduce how you can practice Transcendental Meditation on your own, along with the benefits you can gain from it.

What is Transcendental Meditation?

Transcendental Meditation is a mantra-based meditation technique that became known in the 1950s through the Indian guru Maharishi Mahesh Yogi. It is also commonly referred to as TM, taking the initials of Transcendental Meditation.

By silently repeating a mantra, the mind naturally lets go of scattered thoughts and distractions, leading to a calm and settled state of consciousness. Unlike mindfulness meditation, which involves focusing on the breath or observing the body and mind, Transcendental Meditation takes a different approach.

It is a simple and effortless meditation method that guides us to the quiet and peaceful state that we all inherently possess.

What is a Mantra?

The word mantra comes from Sanskrit and means "word" or "syllable." In Japanese, it is translated as shingon (真言), meaning "true word." Repeating a mantra is believed to enhance the effects of meditation.

Mantras have been used for thousands of years to help quiet the mind. Here are a few well-known examples:

・AUM (Om) – Represents the entirety of creation, preservation, and destruction. In India, it is considered a sacred sound.
・Soham – Translates to "I am that." Mentally repeat “So” while inhaling and “Ham” while exhaling.
・Shanti – A prayer for peace of mind, societal harmony, and universal tranquility. It symbolizes healing and serenity.

A Desire to Live Each Day with a Calm Heart

We are constantly busy—whether it’s work, house chores, or raising children—and our minds rarely get a chance to rest.
Even if we try to organize our thoughts to be efficient, the moment something unexpected happens, everything becomes chaotic, and our frustration can quickly peak.
Sometimes, we lose control and end up lashing out at those around us.

You might find yourself thinking, “I just want to live more peacefully…”—only to feel disappointed when you can’t.

But in truth, every one of us already has a quiet, peaceful heart within.
It's just that our fast-paced daily lives blur that inner calm, much like how a hectic day passes in the blink of an eye.

Like the Depths of the Ocean

Picture the choppy surface of the ocean—that's the agitated state of our minds.
Now, imagine diving deep beneath those waves. While the deep sea may feel dark, cold, and a little intimidating, it is utterly silent—no sound, no waves.

At the ocean floor, everything is still. This is the state of a calm and composed mind.

Transcendental Meditation guides us to that deep, serene place—like resting at the bottom of the ocean, far removed from the noise and turbulence of everyday life.

The Benefits of Transcendental Meditation

Practicing Transcendental Meditation brings a sense of calm to the mind and deep relaxation to both body and spirit.
Scientific studies have shown that just 15 minutes of meditation can provide the same level of rest as about two hours of sleep.

When the body remains in a state of relaxation, the stress hormone cortisol decreases, while levels of serotonin, often referred to as the “happiness hormone,” increase.
As stress and anxiety lessen, the quality of your sleep improves through a positive feedback loop.
Better sleep also contributes to anti-aging benefits, adding another reason to celebrate regular practice.

Furthermore, emotional stability increases. You gain the ability to better manage negative emotions like irritation, anger, jealousy, and fear.

Interestingly, these benefits are said to occur regardless of whether you fully believe in the practice or feel doubtful—the effects are still present.

How to Practice Transcendental Meditation

You might wonder whether it's difficult to learn Transcendental Meditation on your own, but it’s entirely possible to practice without attending a class or school.

Transcendental Meditation is ideally practiced twice a day—once in the morning and once in the evening—for about 20 minutes each session. Sit in a comfortable position, close your eyes, and silently repeat your chosen mantra.
If you’re unsure about maintaining focus for 20 minutes, start with just 5 minutes and gradually work your way up.

Step 1: Choose Your Mantra

Select a mantra to repeat silently in your mind. You can use one of the classic mantras mentioned earlier (like Soham or Om), or you may choose a simple, easy-to-remember word with 3 to 4 syllables of your own.
The mantra doesn’t need to have any particular meaning—in fact, it’s better if it doesn’t.
If the mantra has meaning, you may start thinking about what it represents, which can distract you from the meditation.

When I first tried Transcendental Meditation, I found Soham to be especially beginner-friendly. It naturally syncs with your breath—“So” on the inhale, “Ham” on the exhale—which makes it easy to follow mentally.

Step 2: Meditate with Your Mantra

Sit calmly in a relaxed posture, close your eyes, and begin to silently repeat your chosen mantra.
As you continue, distracting thoughts may arise—but don’t try to forcibly push them away. Acknowledge them gently, and return your attention to the mantra.

Over time, the frequency of these intrusive thoughts will diminish, and you may experience moments of mental stillness—a state of “nothingness.”

Effortless Transcendental Meditation for Deep Rest of Mind and Body

In this post, I introduced the practice of Transcendental Meditation.

With Transcendental Meditation, there’s no need to focus on your breath or become deeply aware of your thoughts or body. All you have to do is close your eyes and silently repeat the mantra you’ve chosen. We already possess a naturally quiet and peaceful mind.

This practice gently guides us toward a calm, settled state—like resting at the still bottom of the ocean.
If you meditate in the morning after waking up, you can start your day with a peaceful heart.
And if you meditate before going to sleep at night, your mind and body will deeply relax, helping you fall into a restful and surprisingly deep sleep.

To maintain a calm and steady heart, no matter what life throws my way, I plan to continue practicing effortless Transcendental Meditation.

Thank you very much for reading to the end.