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Transcendental Meditation, also known as TM for short, is a simple and effective form of meditation that has been shown to be quite effective in reducing anxiety, helping people manage stress, and even reducing blood pressure. pressure and bring other benefits.
1. What is Transcendental Meditation?
Unlike mindfulness-based meditation, which focuses on clearing your mind of thoughts and gently bringing your attention back to the present moment when you notice that your mind has wandered (depending on what you think). at will), TM is based on focusing on a single mantra, which is silently repeated. This spell can be different for each person, and those who complete the training program are often assigned spells based on their individual characteristics and are expected to be suitable.
You can learn this form of meditation from a certified TM instructor in a few days, but you can also learn the basics here. Those who practice transcendental meditation can reduce stress and anxiety within minutes. Like other forms of meditation, long-term practice can lead to even more positive changes, including stress resilience, overall reduction in anxiety, and even greater life satisfaction. Definitely worth a few minutes to learn more.
2. How does it work?
For this method, you should practice for 15 to 20 minutes twice a day. This includes getting into a comfortable position, breathing comfortably through your diaphragm, and practicing your ability to notice thoughts in your head without getting involved. The mantra is then usually a word or sound, such as the almost cliché of "om," while focusing on the sensations that arise.
It's basic practice, pretty simple. It can be hard to find time to practice when you're busy, which is why simple and accessible stress management techniques can be so helpful.
Tập thiền siêu việt từ 15 đến 20 phút hai lần một ngày
3. Benefits of Transcendental Meditation
3.1. Relieves stress
There have been hundreds of studies done on this form of meditation showing it to be effective in managing stress and reducing anxiety, as well as other mental and physical health benefits. As noted by researchers on TM and another form of meditation, mindfulness-based stress reduction (MBSR). There is even more evidence to suggest strong benefits with this technique.
The main concern for studies done on TMs is that there may be a selection bias some studies may have selected participants who exercised less and would be more likely to ability to show a more positive response. However, there are many studies in which participants have shown improvement with subjects randomly assigned to either a TM or a control group, suggesting a real link between practice and positive outcomes. profit.
However, MBSR was found to be more beneficial in the studies examined. It is associated with higher cellular longevity and immunity as well as immune system recovery from stress and reduced inflammatory response. There's also plenty of research backing it up as a tool for reducing symptoms of stress, anxiety, depression, and even insomnia.
However, many people find MBSR more difficult to train, and the typical MBSR training program lasts eight weeks compared to a four-day training program for TM. This could make transcendental meditation a more appealing and accessible option for many people. Given the amount of research done on TM, it shows promise, but according to many psychologists, more research needs to be done so we can know more about the useful and effective technique. this.
3.2. Elevate mood and mental state
In life you often need to be a human being, whoever you are. Most of us are familiar with the stress associated with work, so there's no need to discuss it, but it can have a significant effect on your mental and physical health unless you can find it. way to reduce it.
With transcendental meditation we have been able to deal with stress by putting long term goals in perspective and also practicing simple ways to deal with stress. Instead of just focusing on problems, Transcendental Meditation teaches us how to deal with them and find solutions.
As a bonus, when people notice that a positive mood in the workplace can be contagious and inspire those around you to work harder for and with you.
3.3. Improve brain function
Being driven, many people find it quite easy to get stuck in an unhealthy lifestyle, whether it's working in a sedentary environment or having bad habits.
Research has shown that meditation can affect the body and brain function of those who practice it and help "establish harmony between body and mind." It has also been found that meditation can increase melatonin levels and improve sleep quality.
Transcendental meditation has the impact of a good night's sleep which can be crucial to workflow. But even the act of establishing more harmony between my mind and body really relaxes me throughout the day and leaves me with not only more energy but more enthusiasm to accomplish my goals. me.
3.4. Improve creativity and problem solving
Transcendental Meditation has helped us see our lives from a different perspective. It has allowed us to provide a different perspective on subject matter and experience new ideas that we have never had before.
Although it is difficult to quantify creativity, meditation has generally been shown to improve problem-solving skills in people who practice it. We have a responsibility to put out fires in our businesses on a daily basis. Having awareness tools in place for you to act quickly can help you improve the longevity of your business in the long run.
Transcendental Meditation also focuses on visualization, which people find can help foster greater creativity and imagination in my daily life.
Thiền siêu việt giúp cải thiện khả năng sáng tạo và giải quyết vấn đề
4. Transcendental Meditation
Sit in a comfortable chair with your feet on the ground and your hands on your lap. Do not cross your legs and arms. Close your eyes and take a few deep breaths to relax your body. Open your eyes, and then close them. Your eyes will remain closed throughout the 20 minutes of practice. Repeat a mantra in your mind. This is usually a Sanskrit sound learned from a TM teacher. When you realize you're having a thought, just go back to the mantra. After 20 minutes, start moving your fingers and toes to ease back into the world. Open your eyes. Sit for a few more minutes until you feel ready to move on with the day.
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