4 steps to transcendental meditation

There are many different types of meditation. In transcendental meditation, you focus on one thing – usually a word or phrase, also called a mantra – in order to clear your mind and achieve a deep state of calmness. Another type of mediation, mindfulness, involves focusing on your thoughts, but not judging or reacting to them. 

Here is a very basic exercise in transcendental meditation to get you started. Practice this for 20 minutes once or twice a day. 

1. Find a quiet place where you won’t be distracted or interrupted. Close the door, turn off the phone and shoo your pets to somewhere else. Don’t choose a time when you’re hungry or have just eaten a big meal 

2. Wearing loose-fitting clothes, sit in a comfortable position 

3. As you take slow, deep breaths, close your eyes and repeat a word or phrase – it could be a neutral word, such as ‘one’ or ‘om’, or an inspirational word such as ‘peace’ or ‘love’ 

4. When other thoughts enter your mind, simply redirect your attention to your word or phrase. This might be difficult at first, but as you clear your mind of all distractions.