@ How To Do Transcendental Meditation + Mantras Free – Step-by-Step

Transcendental Meditation (TM) – Here is the full technique including mantras explained step-by-step for free.

woman the technique mantra meditating

Benefits of regular practise of the TM technique include:

  1. Stress, anxiety and depression relief and great improvement in mental health
  2. Higher work efficiency
  3. Better school performance
  4. Healthy blood pressure
  5. Lower risk of heart disease
  6. Quitting smoking
  7. Alcoholism and addiction treatment
  8. Hyperactivity (ADHD) treatment
  9. Healthy relationships
  10. Improved intelligence

I learnt how to do Transcendental Meditation in 1999 when I was 23 years old. I studied it in a It in an official center in my home city. It was a good experience, my tutor, an American woman, was kind, gentle and compassionate and meditating in a group each evening in the center was a lovely experience. Here I detail the technique which I have used since, over almost 20 years.

  • Transcendental Meditation was developed by the Indian guru Mahareeshi Maheshi Yogi in the 1950’s and popularized in the 1960’s when it came to the west (i.e. California).
  • The Mahareeshi was the guru that the Beatles were hanging out with in India, when they were exploring spiritual practice and the expansion of consciousness.
  • It is based on sitting silently and using a mantra which is repeated in the mind and gently focused on.
  • To learn It properly you could go to your nearest Transcendental Meditation center and pay to learn it there where you get expert personal one-on-one tuition and guidance from an experienced tutor who has studied at an official Mahareeshi college.

For those who cannot afford it or who don’t have a It center nearby here is a free step by step guide.

Here we go:

  1. Switch off phones etc, and make sure you will be undisturbed for twenty five minutes or so. You will need a timer of some sort or have a watch or a clock nearby.
  2. Sit quietly with eyes closed, feet on the floor. Hands can sit on your lap, just make sure you are comfortable.
  3. The mantra is…“Shiring” – this is more of a “sound” than a word. Often it is two syllables, “Shi” and “Ring”. Allow the mantra to gently come gently into your mind.
  4. Repeat the mantra in your mind without force or effort. Allow it to circle in your mind at any frequency that it wants to.
  5. If you notice that you have drifted off in thought, then gently bring your attention back to repeating the mantra.
  6. If any difficult thoughts or feelings arise, simply let them go without any force or judgment and come back to the mantra in your mind.
  7. Continue like this for twenty minutes. Check on your watch or clock or wait until your timer tells you that twenty minutes have passed.
  8. When twenty minutes have passed stop repeating the mantra in your mind, and sit quietly without repeating the mantra for two more minutes before coming back into the world by opening your eyes

Your meditation session should feel pleasurable, relaxing and charming. If not then you are probably trying too hard. Just relax and let go.

  • TM is usually practiced for twenty minutes twice a day, but practicing it once a day or irregularly is also very beneficial.
  • This is a very effective meditation technique for mental health, physical health, relaxation, self-love, awareness and growth.
  • You don’t need to understand every little detail of Transcend-mental meditation in order to benefit from it, just the same way drivers don’t have to understand how vehicle engines work in order to drive them.
  • What you should, however, keep in mind is the fact that the organization is a commercial venture and therefore it would not be appropriate to reveal every minutiae of the technique. 

In my experience, if you feel the need to learn the true art of the technique, it would be a good idea to find yourself a teacher in an official TM Center, it is great fun.
  • On the other hand, if you want to learn meditation without breaking the bank, you can opt for non-directed meditation through Yoga classes and instructors. 

In case you’re just planning to sample things out and understand what meditation feels like, then it would be ideal to enrol for a 10-day long Goenka style retreat.
  • Worth noting is that the meditation world is also dictated by the concept of free markets and therefore demand and supply affect the pricing of lessons and tuition.
  • In case you would like to learn about It and how it works, then I would recommend getting Mahareeshi Maheshi Yogi’s book titled “Science of Being and Art of Living”. This book is a handy guide to identifying the true meaning of life and the kind of options you can explore to enrich your mind. Although some parts of his book are pretty repetitive, it still offers a fair representation of the science and philosophy and you can benefit a lot from it. That said, please note that this book will certainly not tell you everything that can be written about it.

So, where can one get more details on the actual technique? Well, actually, the technique itself is quite simple. Below is another description of the steps you need to take in order to practice it.

  • Step 1: Make sure you’re seated comfortably 
  • Step 2: Close your eyes gently
  • Step 3: Select a mantra word to use (a meaningless word or sound which it’s tutors can help customize for you) and keep repeating it in your mind while in this state.

There’s a lot of controversy behind mantras. However, the general consensus is that a mantra can be customized for each person. Of course, there are those who have challenged this claim as well.

Some folks reckon that there was just one mantra when it began. The effect of using particular mantras as opposed to others has never been fully studied. 

So, the question remains; what if one decides to look around and pick a random sound or word to use as a mantra? How would that affect the outcome of their meditation? Would it work better than a customized mantra or not?

The closest the world ever came to finding an answer to this question was in the documentary “David Learns to Fly.” The documentary was prominent in causing a lot of debate and attention on its’ release on the topic of the technique. In it, a person called David picks a random German word and through various lab EEG experiments proved that the random German word has a better effect than the official It mantras.

In general It mantras are picked from either Beeja mantras of seed mantras. You can find out more about these by listening keenly to Lalita Sahasranama (sacred text from a Hindu female goddess).

What I learnt is that most simple and realistic meditation techniques tend to use generic mantras – no customization. 

Generally speaking, there are three things that happen to your mind (or should happen) when a mantra is repeated severally.

1. You begin with your mind full of thoughts

2. The mantra takes over the background although the thoughts remain in the foreground

3. Eventually, the thoughts are completely erased and the mantra takes over and continues to dominate

In situation #3, your brain is expected to have surpassed its usual limits and ultimately transformed the quality and state of your thought process.

The great seer Mahareeshi Mahesh Yogi referred to this state as the field of utmost power that manifests reality.

For Maharishi, It was the only meditation technique capable of helping transform one’s being.

From a neurological perspective, It is designed to produce alpha and theta brain wave activity at a reliable level in the brain. In the recent past, people like Fred Travis, John Hagelin, and David Lynch have all made notable demonstrations using EEG patterns indicating how It works.

Looking closely at the technique, one might be astonished at how efficiently and effectively it alters the brain wave patterns. However, note that even while practicing Transcend-mental meditation, you’re still in a state of thought, only that the brain state is akin to when you’re daydreaming.

Why Can’t I get What I Desire In My Life?

I want to share with you a powerful secret for manifesting ALL you desire (not just some of what you want).

This insight will help you go way beyond trying to manifest fragments of desires (such as more abundance). When you really ‘get’ this profound ah-ha, you’ll know how to rapidly manifest ALL that you truly desire…

First, let’s start with THE question that causes so much confusion.

Why does ‘the Secret’ and manifesting what you want seem so hit and miss? Sometimes it seems to work, sometimes not.


And why is it that superstars (like Oprah for example) are able to attract avalanches of wealth and success so easily – while most people battle for years just to keep their heads
above water?

What makes these “stars” so special?

The answer is so simple that most people NEVER see it.

Stars like Oprah are manifesting from the Core of who they are – what we call their Core Energy.

In other words, ALL their energy is lined up and working together. They are not trying to manifest fragments of desires, or things they are not sure if they really want or not. They are manifesting what they TRULY desire as a UNIFIED whole.

And that’s what makes them so darn powerful.

That’s why they attract masses of abundance (in every sense of the word) like a magnet.. Because they are COMPLETELY allowing the energy that creates worlds to flow through them as a unified whole. Makes sense?

Now here’s the best news…

YOU too can learn how to align with your Core Energy and manifest all that you truly desire from that place. How do you do this?

Mind-Body Training practices that integrate your primal Body, Heart and Mind energies, while at the same time developing inner skills of mindfulness and inner presence, are obviously essential. You can find out more about these here:

Another secret is to learn to connect to your joy, your passion and your excitement in your life.

How do you do that?

That’s exactly what I want to share with you today.

Trust me on this: When you know how to connect to your passion, you not only enjoy a lot more wealth, success, love, abundance and fun, but you also see your entire life taking on a more vibrant color, richness, and value.

It’s not just your bank account that is full — you also feel more fulfilled inside. The sense of struggle and having to push is gone. Everything seems so much more worthwhile. You’re excited to share what you’re doing with those you love and with the world! You feel like you’re a vital part of Life, contributing something special as only you can.

So, if you don’t currently feel that sense of burning joy and excitement in your life, what can you do about it?

The first step is to learn to read your signs. As you go about your life, notice what sparks your interest and curiosity. Let me give you an example…

Now I don’t watch much TV, but I discovered I like watching a bit of reality TV, because I find all sorts of people engaged in doing interesting things that they love – things that I would have never thought of, or never thought possible.

(There are the folks on “Tanked” that make these crazy aquariums out of old cars, refrigerators, gumball machines, and phone booths. There are the guys who make a stunning variety of duck call devices. There’s the big-food lover that gets filmed eating the most humongous dishes restaurants can serve up. The list goes on and on.)

The point is that the various passions and paths are unique.

But what excites and interests YOU?

If money was no object and you could do anything you wanted all day, what might that be? What is important or fascinating to you?

What would you like to share with others?

If you’ve lost your feel for that, here’s a simple thing you can do to get it back:

Buy yourself a little notebook – the kind you can stick in your pocket, pack, or purse – with a pen. Make it a habit for the next week to notice whatever catches your eye, anything that interests you – no matter how stupid or insignificant it may be. You can give your little book a title such as “What interests me.”

Then, start getting in the habit of noticing what attracts your attention–especially if it is something that you would normally tell yourself to ignore. If it interests you, write it down, along with something that you like about it.

If you don’t like writing, you can draw. If you don’t like drawing, you can use the voice recording feature on your phone. Find your own way to make a note of what calls out to you.

Play around a bit and have fun.

Treat this like a game.

In whatever way works for you, start to notice what sparks your interest and what you like about it. It could be a book title that jumps off the shelf at you, a phrase you overhear, a strange person who walks by, something an animal is doing, how the sky looks, a feeling in your body, a memory or inspiration that comes out of nowhere.

And by the way, be sure to check out our full Program Catalog. Whatever your personal growth goals and interests,
we have a gift here for you:

Pay attention to what interests and excites you. Suddenly life seems more fun and filled with adventure the more you do.

After a while, see if you notice recurring themes. Or, maybe you’ll remember how you used to love something, but have since forgotten about it.

Whatever happens, I think you’ll find yourself more clued in to your Core Energy and what makes you feel alive. Those signs of life, interest, and fascination are the clues to your deeper passion and purpose and the energy that creates worlds.

Enjoy your practice,
David Foley

P.S. If you’ve tried to attract individual “wants” (like wealth or ideal relationships for example) but still feel unfulfilled, check out our Program, “The Life You Are Meant To Live.”

You’ll discover how to go beyond manifesting the separate things you think you want… to manifesting everything you truly desire. Learn how to tap your unique potential to create what is aligned with your Core Desires. Discover how to manifest the life of purpose, meaning and fulfilment that you were meant to with this Program

More on Transcend-mental Meditation..

Ever since the 20th century, a number of people have been gravitating towards the practice of Transcend-mental Meditation. It is a type of meditation that was developed as a form of Silent Mantra Meditation. It was developed by Maharishi Mehesh Yogi, the student of Brahmānanda Saraswatī.

It involves chanting a mantra for 15-20 minutes twice per day while sitting with closed eyes. The meditation is supposed to be different for every person and people are assigned mantras based on their own personal characteristics. Some people state that it is actually dangerous to use the wrong mantra.

If done correctly, the gurus that encourage it, promise the greatest benefit of inner peace next to a wide array of health benefits. Followers of Maharishi and It also believe in the so-called Maharishi effect defined as influential coherence and positivity in an environment in which It is practiced.

Ever since its popularity rose in the 20th-century thousands of people have practiced It with the aid of gurus who act as certified It teachers offering spiritual guidance and sessions. For a course fee, they promise a great increase in mind and body health, ultimately leading to inner peace. However, earning and practicing It is not something these gurus suggest doing on your own.

Correct technique, guided by a guru is incredibly important when it comes to the effectiveness of meditation. Yogis like Maharishi often claimed that their world plan ultimately worked towards world peace. On October 7, 2000, The Global Country of World Peace (GWCP) was inaugurated by Maharishi as a non-profit organization promoting it, education, and constructing buildings for peace in the world’s major cities.
Because of its widespread practices teaching centers have been opened all across the U.S, especially in cities where It has obtained popularity such as Los Angeles and San Francisco. Other organizations were also founded on the practice of It such as the Natural Law Party, founded in 1992.

Celebrities and Transcend-mental Meditation

Since the practice of It arrived in the west, a great number of celebrities have been known to endorse it. The director David Lynch also started the David Lynch Foundation as a way to introduce what he calls Consciousness-Based Education, providing children with a chance to learn all about meditation. The Film Director practices it himself and has acknowledged It as an important influence on his major works such as Twin Peaks and Mulholland Drive. All this can be found on the David Lynch foundation official website.

His chief executive of the organization talks about other celebrities such as Jerry Seinfeld and Katy Perry also practicing the technique. Ray Dalio, the founder, co-chief investment officer and co-chairman of Bridgewater Associates, the largest hedge fund in the world has frequently stated that meditation has been the reason behind his success. Nobody would have thought that the single biggest hedge fund and It had anything in common.



But what are the supposed health benefits of this ancient Vedic practice? Well, the benefits are frequently said to involve both physical and mental wellbeing. Next to stress relief, the American Heart Association has stated that Transcend-mental meditation lowers blood pressure and lowers the risk of heart disease. However, how exactly true are these tests? A surprising amount of literature turns up discussing their reliability, claiming them to be biased and generally flawed. The Maharishi University of management founded in 1973 in Fairfield Iowa exists as another “consciousness-based education” system using It as a fundamental technique. Certain sites and programs have also introduced It for women as specific meditation programs. But certain questions come to mind. How does It really work? What are the negative aspects that many followers might leave out? Is It for everyone? It is important to review all the facts regarding this meditation from what it is and how it works. In a world of gurus, ceremony, chanting and pop culture celebrity figures, it might be hard to distinguish right from wrong or real from fake.


Is the world of Transcend-mental Meditation truly peaceful?peace

Organizations founded on the foundation of It typically promote world peace. They suggest the idea of a peaceful community working together to ultimately raise consciousness. But is that really the case? One incident that led to the murder of Levi Butler in the It movement’s Maharishi University of Management cafeteria truly puts into question the supposed peaceful disposition of its followers. Because of the anti-medical views of the school’s authorities and the general avoidance of antipsychotic medication, a college student went through a psychotic episode wounding one and killing another.

Without any provocation (Shuvender) Sem stabbed fellow Maharishi school student John Killian (Killian) in the throat and face with a pen. When MUM administrator took Sem aside he questioned him on his It technique. He was then placed in the custody of the MUM dean of men. No campus security or Law enforcement was called. Dean of Men Joel Wynsong took Sem to his off-campus apartment with the intention of correcting his It technique. While Wynsong began his own It session, Sem was able to escape his apartment. Wynsong located Sem and followed him to the schools dining hall where he decided to watch Sem talk with students. Suddenly Sem began another unprovoked attack, stabbing and killing Levi Butler.

Sem was taken into custody and upon psychiatric examination, it was found out that Sem had chronic paranoid Schizophrenia and was previously treated with antipsychotic medication but had stopped taking the medication several weeks before coming to MUM.


Health Benefits?

The health benefits of It are said to be numerous. From lowering blood pressure to the lowered risk of heart disease It seems to heal a number of ailments naturally. It is even said that It minimizes the symptoms of post-traumatic stress disorder. There are many meditation practices specialized for physical health. Though It has frequently been associated with alternative medicine, studies suggest its effectiveness.

With a little quiet time, in the world of Transcendental, almost anyone can get rid of a number of health problems. But how true are these studies? In a comprehensive view of the It movement, Aryeh Siegel writes about an attack of convulsions making him unable to walk or even stand in an upright position after practicing it. Members of It organizations frequently boast about the studies been done on Transcendental meditation, claiming it has been predominately beneficial for health. Critics, however, have deemed most of these studies to be of poor quality. A ranging number of mistakes are supposedly present such as biased design, self-reporting, conflict of interest and cherry picking. Multiple critics have spoken about how the researchers themselves have been affiliated with MUM and other foundations centered on the It movement. This seems to directly point at a conflict of interest and biased view of It when it comes to scientific studies. The National Institute of Health, however, does not consider zeal or faith to be conflicts of interest.


It seems that since its arrival in the west during the 20th century It has become a practice becoming more and more prevalent in today’s society. The New York Times has even mentioned It multiple times in its morning papers. Wherever you go there is a chance you might run into someone who at least knows about the technique. The Maharishi foundation claims that full It scholarships have been given to more than 250,000 students in need using partnerships, non-profit organizations, and foundations.

The whole practice seems promising and requires only 20-30 minutes, twice a day. However, it seems that a great amount of controversy has been involved when it comes to It and the way it affects certain individuals. For every study about the health benefits that It has to offer there seem to be as many critics who center on the idea of It being biased and its researchers were affiliated with the It movements and organizations surrounding the meditation.

Next, to that, the spiritual outlook of It culture seems to be centered on peace despite incidents like the one mentioned in MUM. A great number of celebrities have accepted It as a real and important way of improving aspects of their creativity and mental health, influencing their work in many ways. Some critics, however, are quick to denote It as an intricate scam, describing the foundations surrounding It as having a cult-like influence on its followers. The ancient Vedic traditions that are connected to It are little known to anyone who is not an important member of the movement.

This makes it hard to understand exactly how much the movement has changed before its arrival in the west. It seems that It is a movement that can be marketed easily so it is important to keep a steady distance from financial involvement. Some individuals seem to benefit from It both mentally and physically. However, in certain cases, It seems like anything but the right choice. It is still somewhat unclear on how to locate the fine line between real results such as mental and physical improvement and biased studies and marketing. See my review.