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1. Transcendental meditation
- Transcendental meditation or TM meditation is a form of meditation wherein a mantra is silently repeated for fifteen to twenty minutes in a day by having the eyes closed.
- This transcendental meditation is a widely practiced meditation technique for achieving a higher degree of peace and calm in life.
Steps
- Choose and sit in a comfortable chair.
- Close your eyes and take deep breaths.
- Start chanting the mantra (words or phrases that encourage one to stay focused).
- Thoughts arise if we get distracted, and one should stay away from distractions by stopping the unnecessary flow of ideas.
- Focus meditation by concentrating on the mantra only.
- Keep chanting the mantra for 20 minutes.
- Then slowly release yourself from the position by moving the tip of the fingers and toes gently.
- Open your eyes and stay in the position until you are comfortable.
Note: People can practice TM twice a day for 15 to 20 minutes. That usually means once in the morning before breakfast and once in the afternoon before dinner.