What’s the role of the breath in Transcendental Meditation?

Transcendental Meditation (TM) is a simple, natural technique practiced for 20 minutes twice daily while sitting comfortably with the eyes closed. Unlike other forms of meditation that focus on breath control or mindfulness, TM uses a mantra—a specific sound or phrase—to help the mind settle into a state of deep rest and relaxation. The breath in TM is not actively controlled or manipulated; instead, it becomes a natural byproduct of the meditative state.\n\nIn TM, the breath plays a subtle yet important role. As the mind settles into a state of restful alertness, the breath naturally becomes slower, deeper, and more rhythmic. This is a sign that the body is entering a state of deep relaxation, similar to the restful state experienced during sleep. However, unlike sleep, the mind remains fully awake and aware during TM. The breath serves as an indicator of the body''s relaxation response, which is a key component of the practice.\n\nOne of the unique aspects of TM is that it does not require any effort to control the breath. Instead, the technique allows the breath to find its own natural rhythm. This is different from other meditation practices, such as mindfulness or breath-focused meditation, where the practitioner is often instructed to pay close attention to the breath or to regulate it in some way. In TM, the mantra is the primary focus, and the breath simply follows the natural flow of the mind and body.\n\nTo practice TM, follow these step-by-step instructions: First, find a quiet, comfortable place where you can sit undisturbed for 20 minutes. Close your eyes and take a few deep breaths to relax. Then, silently repeat your mantra in your mind. The mantra is a specific sound or phrase given to you by a certified TM instructor. As you repeat the mantra, allow your mind to settle naturally. If thoughts arise, gently return your attention to the mantra without forcing or straining. Over time, you will notice that your breath becomes slower and more relaxed, indicating that your body is entering a state of deep rest.\n\nA common challenge in TM is the tendency to become distracted by thoughts or external noises. When this happens, it is important to remember that TM is a practice of effortless awareness. Instead of trying to control or suppress thoughts, simply acknowledge them and gently return your attention to the mantra. This non-judgmental approach helps to reduce stress and allows the mind to settle more deeply into the meditative state.\n\nScientific research supports the benefits of TM, particularly in relation to stress reduction and overall well-being. Studies have shown that TM can lower blood pressure, reduce anxiety, and improve cognitive function. The natural slowing of the breath during TM is associated with the activation of the parasympathetic nervous system, which promotes relaxation and healing. This physiological response is one of the reasons why TM is so effective in reducing stress and improving health.\n\nTo enhance your TM practice, consider these practical tips: First, establish a regular routine by practicing TM at the same time each day. This helps to create a habit and makes it easier to integrate the practice into your daily life. Second, create a comfortable meditation space where you can sit undisturbed. This could be a quiet corner of your home or a dedicated meditation room. Finally, be patient with yourself. TM is a skill that develops over time, and the benefits become more pronounced with regular practice.\n\nIn conclusion, the breath in Transcendental Meditation serves as a natural indicator of the body''s relaxation response. Unlike other meditation practices, TM does not involve active control of the breath. Instead, the breath becomes slower and more rhythmic as the mind settles into a state of deep rest. By following the simple steps outlined above and incorporating practical tips into your routine, you can experience the profound benefits of TM for yourself.