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LEARN TRANSCENDENTAL MEDITATION
A CRASH
COURSE IN "GENERIC" TM
Learn transcendental meditation...
Use meditation... not only for stress relief and physical
well-being... but to help change your life from a spiritless existence to one of
grace. The benefits of meditation are boundless.
WHERE TO MEDITATE
Learn transcendental meditation...
You need to find a special place in your environment to
set aside for
your daily meditation sessions. It could be a quiet spot in your yard
or patio, a corner of your bedroom, or even a nearby church or
chapel.
It needs to be a silent, comfortable place... a sanctuary
where you
will be undisturbed for 20 minutes (NO interruptions... no cell phones,
TVs, or screaming children).
What you are about to do is a special thing--- so make your
space
special, too. Get some scented candles, flowers, a piece of sculpture,
something that reflects your spiritual side. (You've got one in there)
WHAT ELSE DO YOU NEED?
- A kitchen timer or watch alarm
- A pad and pen
- An open mind
YOUR MEDITATION GUIDE---
LET'S
GET STARTED!
Learn transcendental meditation...
- First, choose a word, which will be your mantra
forever. Once you meditate using this mantra once, it will stick...
and never be forgotten. It can be
anything: "peace", "I am", "Om", or just make up a simple word
that has no meaning. I will share with you the mantra given me when I spent
hundreds of dollars learning TM from an expert: Iemah (Eye-em-ah). Choice of
mantra doesn't matter.
- Sit in a comfortable chair, or on a pad on the floor, or
prop
yourself upright in bed.
- Set your timer to alarm in 22 minutes. (This keeps you
from
worrying about the time).
- Close your eyes, and let your mind
roam. Take a few slow, deep belly breaths. Consciously relax all your
muscles. From head to toe. Take two minutes to do this.
- Now, settle in for your 20 minute session. Let your mind
still.
As thoughts appear (and they often will) let them go by gently
returning to your mantra. Repeat your word over and over
silently to yourself. You have just taught yourself how to
meditate!
- Sometimes worries or concerns will pop up during your
session.
Know that you can deal with your problems later. But for now,
you will give yourself the gift of 20 minutes without worry...
and let it go.
- It may help for you to picture yourself enclosed in a
calm and
peaceful bubble that keeps out anxiety and tension. Stay
focused on your repeated mantra, disregarding the usual
"chatter" of your mind.
- That's it! When your alarm sounds, gently come back to
the
room and open your eyes. Feel different, don't you?
F.Y.I.
Learn transcendental meditation...
Some of your sessions will be calm, quiet and "spacey". But
other
times, your meditation will seem to "unlock" your mind--- and a
torrent of creative ideas will come tumbling out.
This is where the pad and pen come in. Some of these new
thoughts
will seem so profound to you, you don't want to lose them. So you
can ruin your whole meditation just trying to hold on to them.
Instead, when this happens, take a quick moment, open your eyes, and jot the idea
down.
Then settle back, close your eyes, let it go, and resume your
meditation mantra without worry. You can deal with that "brainstorm"
when your transcendental meditation session is over.
MAKE A COMMITMENT
Learn transcendental meditation...
Make a promise to yourself now---you will meditate every
morning
and every evening... for one month. If you do this, you'll become a believer.
Meditation
calms your mind, and it stays with you. You will enter a
zone of
clarity and openness. And anything is possible! Keep that channel
open and love will appear!
Ready to learn some more coping
skills? Back to Step
3
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