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Home > Meditation Techniques > Transcendental Meditation > Question

Can I practice Transcendental Meditation more than twice a day?

Category: Transcendental Meditation
Transcendental Meditation meditation techniques stress reduction mindfulness TM practice
Transcendental Meditation (TM) is a simple, natural technique practiced for 20 minutes twice daily while sitting comfortably with eyes closed. It is designed to promote deep relaxation and reduce stress. While the standard recommendation is to practice TM twice a day, some individuals may wonder if they can practice it more frequently. The answer is nuanced and depends on your goals, lifestyle, and guidance from a certified TM instructor.\n\nPracticing TM more than twice a day is generally not recommended unless advised by a qualified instructor. The technique is designed to provide a specific balance of rest and activity. Over-practicing can disrupt this balance, potentially leading to feelings of restlessness or overstimulation. However, in certain situations, such as high-stress periods or specific health conditions, a certified instructor might suggest an additional session. Always consult a professional before deviating from the standard practice.\n\nTo practice TM, follow these step-by-step instructions. First, find a quiet, comfortable place to sit with your eyes closed. Begin by silently repeating your personalized mantra, a sound or phrase provided by your TM instructor. Allow the mantra to flow naturally, without forcing it. If your mind wanders, gently return to the mantra. Continue this process for 20 minutes, then rest for a few minutes before resuming your daily activities. This technique is designed to effortlessly guide your mind to a state of deep rest and awareness.\n\nOne common challenge is maintaining consistency with twice-daily practice. To overcome this, set a regular schedule, such as meditating first thing in the morning and before dinner. Use reminders or alarms to help establish the habit. Another challenge is feeling restless or distracted during meditation. If this happens, remind yourself that it’s normal and gently return to your mantra without judgment. Over time, these distractions will lessen as your mind becomes more accustomed to the practice.\n\nScientific research supports the benefits of TM. Studies have shown that it reduces stress, lowers blood pressure, and improves overall well-being. For example, a 2013 study published in the journal ''Circulation: Cardiovascular Quality and Outcomes'' found that TM significantly reduced the risk of heart attack and stroke in high-risk individuals. These findings highlight the importance of consistent, proper practice to achieve the full benefits.\n\nIn conclusion, while the standard recommendation is to practice TM twice a day, it’s essential to follow the guidance of a certified instructor if considering additional sessions. Stick to the 20-minute duration and prioritize consistency. Use practical strategies like setting reminders and creating a quiet space to enhance your practice. By doing so, you can experience the profound benefits of Transcendental Meditation in your daily life.

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