This Transcendental Meditation is a practice, so the more you do it, the easier it becomes. If you find it difficult to quiet your mind or stay focused, don't worry – it's completely normal. Just keep practicing and be gentle with yourself. You may also shift your focus on your breath. With time and patience, you'll find that this practice can be a powerful tool for reducing anxiety and promoting inner peace.
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Find a quiet and comfortable place where you won't be disturbed for the next 15-20 minutes.
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Sit comfortably with your back straight and your hands resting gently in your lap.
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Close your eyes and take a few deep breaths, letting your body and mind relax.
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Begin to repeat a calming phrase or word to yourself silently. This is called a mantra. You can use any mantra that resonates with you, such as "I am at peace", "calm or Ohm," or "serenity." When you repeat the mantra "Om Shanti" during your meditation practice, you are inviting a sense of calm and peace into your mind and body. You can repeat the mantra silently to yourself, allowing it to become a soothing rhythm that helps to quiet your thoughts and reduce anxiety.
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Focus your attention on the sound and feeling of the mantra, repeating it to yourself over and over again.
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If your mind wanders or you become distracted, simply bring your attention back to the mantra and continue repeating it.
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As you continue to meditate, allow your body to relax and your mind to become still. Let go of any worries, thoughts, or feelings that arise, and simply focus on the mantra.
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Continue meditating in this way for 15-20 minutes.
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When you're ready to end your meditation, slowly bring your awareness back to your surroundings. Take a few deep breaths, wiggle your fingers and toes, and gently open your eyes.
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Take a moment to reflect on your experience and notice how you feel. You may feel more relaxed, centered, and calm.