how to do transcendental meditation pdf |transcendental meditation guide
Meditation is when a person trains the mind to be more self-aware, to look inward, or to reach an altered state of consciousness. It’s an ancient practice with a rich history in India, where both Buddhist and Hindu traditions use it. Meditation has real benefits and can improve your quality of life, whether you do it to relax or for bigger spiritual reasons. Try some of these simple, effective techniques to get started.
1
Sit on the floor or in a chair. Find a place where you can sit comfortably for at least ten minutes. It could be indoors or outside. What matters most, however, is that it is quiet and free from distracting noise like music, television, or people talking.[1]
Not all noise is bad in the Vipassana tradition. Ambient sound like cars or the ticking of a clock can actually be points for you to focus your mindfulness.
Ideally, wear loose clothing and remove your shoes.
Sit on the floor or on a pillow. You can take a number of postures like the half-lotus, full lotus, or cross-legged. Make sure that you are upright, with an unsupported and straight spine.
If you have back pain, it is also OK to sit erect in a chair.[2]
Your posture should be upright, but not too tense. You will want your mind and body to be relaxed, while the effort to remain upright should energize your meditation
2
Put your hands on your lap. Now, place your hands one on top of the other on your lap, palms facing up. Traditionally, your right hand should rest on top of the left. It may also be helpful for beginners to close their eyes.[4]
Try not to clench your hands or make fists.
Closed eyes will help you concentrate. But concentration is not key to Vipassana meditation and you may find it best to open them if, as sometimes happens, you see disturbing images.
