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Transcendental Meditation opens the awareness to the infinite reservoir of energy, creativity, and intelligence that lies deep within everyone."By enlivening this most basic level of life, Transcendental Meditation is that one simple procedure which can raise the life of every individual and every society to its full dignity, in which problems are absent and perfect health, happiness, and a rapid pace of progress are the natural features of life."--Maharishi The Transcendental Meditation (TM®) technique is a simple, natural, effortless procedure practiced for 15-20 minutes in the morning and evening, while sitting comfortably with the eyes closed. During this technique, the individual`s awareness settles down and experiences a unique state of restful alertness. As the body becomes deeply relaxed, the mind transcends all mental activity to experience the simplest form of awareness, Transcendental Consciousness, where consciousness is open to itself. This is the self-referral state of consciousness. The experience of Transcendental Consciousness develops the individual`s latent creative potential while dissolving accumulated stress and fatigue through the deep rest gained during the practice. This experience enlivens the individual`s creativity, dynamism, orderliness, and organizing power, which result in increasing effectiveness and success in daily life. The Transcendental Meditation technique is scientific, requiring neither specific beliefs nor adoption of a particular lifestyle. The practice does not involve any effort or concentration. It is easy to learn and does not require any special ability. People of all ages, educational backgrounds, cultures, and religions in countries throughout the world practice the technique and enjoy its wide range of benefits. Over 500 scientific research studies conducted during the past 25 years at more than 200 independent universities and research institutes in 30 countries have shown that the TM program benefits all areas of an individual`s life: mind, body, behavior, and environment. The research findings include:
The research has been published in such major scientific journals as Science, the American Journal of Physiology, Scientific American, Lancet, the Journal of Counseling Psychology, the International Journal of Neuroscience, the Journal of the Canadian Medical Association, the British Journal of Educational Psychology, and the Journal of Conflict Resolution. Research indicates that TM technique Meditators on average have the biological age of a person 5 to 12 years younger, as well as significantly reduced incidence of illness and risk of heart disease. Studies also show that TM technique Meditators have warmer interpersonal relationships, less anxiety, increased self-esteem and self-confidence, increased problem-solving ability and greater creativity. The individual spontaneously radiates a purifying and nourishing influence of positivity and harmony in society as a whole. Technique in Walking MeditationWhile meditation is usually associated with the sitting posture, insight meditation exercises can be practised while walking. Walking in insight meditation is essentially about the awareness of movement as you note the component parts of the steps. When walking meditation alternates with sitting meditation it helps to keep the meditation practice in balance. Walking meditation is also a skilful way to energise the practice if the calming effect of sitting is making you dull or you are becoming over concentrated. Actually, it can be the preferred mode in insight meditation as it is meditation in action. How to do it ... Establish your attentiveness by first noting the standing posture and the touch sensations of the feet at the start of the walking track. (You will need to find a walking path with a level surface from five to ten metres on which you walk back and forth). The arms should hang naturally with the hands lightly clasped in front. Allow the eyes to gaze at a point about two metres in front of you on the ground to avoid visual distractions. Then as you walk keep the attention on the sole of the foot, not on the leg or any other part of the body. For the first five minutes you can note just three parts of the step: `lifting`, `pushing`, `dropping`. Then mentally note or label each step part by part building up the noting to its six component parts: `raising`, `lifting`, `pushing`, `dropping`, `touching` and `pressing` - concurrent with the actual experience of the movement. While walking and noting the parts of the steps you will probably find the mind still thinking. Not to worry, keep focused on the noting of the steps if the thoughts are experienced just as `background thoughts`. However, it you find you have been walking `lost in thought` you must stop and vigorously note the thinking as `thinking`, `thinking`, `thinking`. Then re-establish your attention on the movement and carry on. Also be careful that the mental noting does not become so mechanical that you lose the experience of the movement. Try to do a minimum walking period of half an hour and build it up to a full hour. Strategically it is better to do a walking period before a sitting session as it brings balance into the practice. If you can alternate the walking and sitting sessions without any major breaks it will develop a continuity of awareness that naturally carries through into the awareness of your daily activities. Meditation index
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