Can I practice TM if I have trouble sitting still?

Transcendental Meditation (TM) is a simple, natural technique that involves sitting comfortably with your eyes closed and silently repeating a mantra. It is designed to help the mind settle into a state of deep rest and relaxation, even if you have trouble sitting still. The practice is accessible to almost everyone, regardless of physical or mental challenges, and can be adapted to suit your needs.\n\nIf you struggle with sitting still, the first step is to understand that TM does not require you to force yourself into a rigid posture. Instead, it emphasizes comfort and ease. You can sit in a chair, on a couch, or even lie down if necessary. The key is to find a position where your body feels supported and relaxed. This reduces physical tension and makes it easier to focus on the mantra.\n\nTo begin, choose a quiet space where you won’t be disturbed. Sit comfortably with your hands resting on your lap or thighs. Close your eyes and take a few deep breaths to settle in. Your TM teacher will provide you with a personalized mantra, which is a sound or phrase without meaning. Silently repeat this mantra in your mind, allowing it to flow naturally. If your mind wanders or you feel restless, gently return to the mantra without judgment.\n\nFor those who find it difficult to sit still, it’s helpful to incorporate small movements or adjustments during the practice. For example, you can shift your weight slightly or stretch your fingers if you feel the need to move. The goal is not to suppress movement but to allow your body to settle into a state of calm. Over time, as your mind becomes more accustomed to the practice, you may find it easier to remain still.\n\nScientific research supports the benefits of TM for reducing stress, anxiety, and restlessness. Studies have shown that TM activates the parasympathetic nervous system, which promotes relaxation and reduces the fight-or-flight response. This can be particularly helpful for individuals who struggle with hyperactivity or an overactive mind. By practicing TM regularly, you can train your mind to enter a state of deep rest, even if you initially find it challenging to sit still.\n\nPractical examples include setting a timer for 20 minutes to ensure consistency and using a comfortable cushion or chair to support your posture. If you feel restless, try focusing on your breath for a few moments before returning to the mantra. Remember, TM is not about achieving perfection but about allowing your mind and body to settle naturally.\n\nTo overcome challenges, start with shorter sessions, such as 10 minutes, and gradually increase the duration as you become more comfortable. You can also practice TM at different times of the day to see what works best for you. Morning sessions are often ideal, as they set a calm tone for the day ahead.\n\nIn conclusion, TM is a flexible and adaptable practice that can be tailored to your needs. By focusing on comfort, using a mantra, and allowing yourself to move when necessary, you can successfully practice TM even if you have trouble sitting still. With regular practice, you’ll likely find that your ability to remain still and focused improves over time.\n\nPractical tips: 1) Choose a comfortable position, 2) Use a timer to maintain consistency, 3) Start with shorter sessions and gradually increase, 4) Be patient and non-judgmental with yourself, 5) Practice at a time that suits your schedule and energy levels.