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Home > Meditation Techniques > Transcendental Meditation > Question

What is the best way to sit comfortably during TM practice?

Category: Transcendental Meditation
transcendental meditation meditation posture TM techniques meditation tips stress relief
Transcendental Meditation (TM) is a simple yet profound practice that requires a comfortable sitting position to allow the mind and body to settle into a state of deep rest. The best way to sit comfortably during TM practice is to find a posture that supports alertness while minimizing physical strain. This ensures that you can meditate without distractions, allowing the technique to work effectively.\n\nStart by choosing a quiet, comfortable space where you won''t be disturbed. Sit on a chair or cushion, depending on your preference. If using a chair, ensure your feet are flat on the floor, and your back is straight but not rigid. Avoid slouching, as this can lead to discomfort over time. If sitting on the floor, use a cushion to elevate your hips slightly, which helps maintain a natural curve in your lower back. Cross your legs comfortably, or sit in a kneeling position if that feels better.\n\nYour hands should rest gently on your lap or thighs, palms facing upward or downward, whichever feels more natural. Keep your shoulders relaxed and your head balanced evenly over your spine. Avoid tilting your head forward or backward, as this can create tension in your neck. The goal is to maintain a posture that feels effortless, allowing you to focus on your mantra and the process of transcending.\n\nOne common challenge during TM is discomfort in the lower back or legs. To address this, experiment with different seating options. For example, if sitting on the floor causes discomfort, try a meditation bench or a chair with proper lumbar support. You can also place a small cushion behind your lower back for added comfort. Remember, the key is to find a position that feels sustainable for 15-20 minutes, the typical duration of a TM session.\n\nScientific research supports the importance of a comfortable posture in meditation. Studies have shown that physical discomfort can activate the sympathetic nervous system, counteracting the relaxation response that TM aims to achieve. By maintaining a comfortable posture, you allow your body to enter a state of deep rest, which has been linked to reduced stress, improved cognitive function, and enhanced overall well-being.\n\nPractical tips for sitting comfortably during TM include practicing good posture throughout the day, as this can make it easier to maintain during meditation. Stretching before your session can also help release tension in your muscles. If you experience persistent discomfort, consider consulting a posture specialist or physical therapist to address any underlying issues.\n\nIn summary, the best way to sit comfortably during TM practice is to find a posture that supports alertness and relaxation. Experiment with different seating options, maintain good posture, and address any physical discomfort to ensure a smooth and effective meditation experience. By prioritizing comfort, you create the ideal conditions for transcending and reaping the full benefits of TM.

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