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Home > Meditation Techniques > Transcendental Meditation > Question

What’s the best posture for practicing TM?

Category: Transcendental Meditation
transcendental meditation TM posture meditation techniques mindfulness relaxation
The best posture for practicing Transcendental Meditation (TM) is one that allows you to remain comfortable, alert, and relaxed for the duration of your session. TM emphasizes naturalness and ease, so the posture should not feel forced or rigid. Typically, sitting upright in a chair with your feet flat on the floor or cross-legged on a cushion is ideal. The key is to maintain a straight spine, as this promotes alertness and allows for proper breathing. Your hands can rest comfortably on your lap or thighs, and your eyes should be gently closed to minimize distractions.\n\nTo begin, find a quiet space where you won’t be disturbed. Sit in your chosen posture and take a few deep breaths to settle into the moment. Start by closing your eyes and allowing your body to relax. Let your shoulders drop, and release any tension in your jaw or forehead. The goal is to create a sense of ease while maintaining an upright position. This balance between relaxation and alertness is crucial for effective TM practice.\n\nOnce you’re settled, begin your meditation by silently repeating your mantra. In TM, the mantra is a specific sound or phrase given to you by a certified instructor. It serves as a focal point to help your mind settle into a state of deep rest. Repeat the mantra effortlessly, without forcing it or concentrating too hard. If your mind wanders, gently bring your attention back to the mantra. This process allows your mind to transcend surface-level thoughts and access deeper levels of awareness.\n\nA common challenge during TM is discomfort in the posture, especially for beginners. If you find it difficult to sit upright for 20 minutes, try using a supportive chair with a straight back or a meditation cushion to elevate your hips slightly. This can help align your spine and reduce strain. Another challenge is drowsiness, which can occur if your posture is too relaxed. To combat this, ensure your spine is straight and your head is balanced, not tilted forward or backward.\n\nScientific research supports the benefits of proper posture in meditation. Studies have shown that an upright posture enhances alertness and reduces fatigue, which are essential for achieving the deep restful state that TM promotes. Additionally, maintaining a straight spine facilitates better breathing and energy flow, which can enhance the overall meditation experience.\n\nTo make your TM practice more effective, consider these practical tips: First, establish a consistent routine by meditating at the same time each day. This helps your body and mind prepare for the practice. Second, create a dedicated meditation space that is free from distractions. Finally, be patient with yourself. It’s normal for your mind to wander or for discomfort to arise. Over time, your posture and focus will improve, leading to deeper and more fulfilling meditation sessions.\n\nIn summary, the best posture for TM is one that balances comfort and alertness. Sit upright with a straight spine, relax your body, and gently repeat your mantra. Address challenges like discomfort or drowsiness by adjusting your posture or environment. With consistent practice and attention to posture, you’ll experience the profound benefits of Transcendental Meditation.

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