Congratulations! You’ve taken the Transcendental Meditation® (TM®) course with a Certified TM Teacher, and you’ve been practicing TM for a few weeks, months, or years. But perhaps sometimes your TM sessions don’t feel quite as charming and effortless as they used to? Or you find yourself not meditating as often as you’d like?
If so, the effortless experience and basic principles of the TM technique may have faded or become obscured by innocent misunderstandings—and it’s time for a refresher.
The only way to truly re-experience and re-establish easy, effortless TM practice is in person with a TM teacher. But until you can get to your TM Center, we’ve gathered some common questions to refresh your understanding.
Enjoy this easy quiz—where all the answers are correct—to affirm what you know and revive some TM basics. And schedule a refresher at your TM Center soon!
The only way to truly re-experience and re-establish easy, effortless TM practice is in person with a TM teacher.
Time for a Refresh? Consider the TM Teacher Your Personal Trainer
Maharishi Mahesh Yogi, the Founder of the TM program, designed the TM course and follow-up to ensure that everyone who learns TM® gains maximum benefits for months and years to come.
To take full advantage of these free TM Refresh services—which are a complimentary part of your TM course—find your TM Center here ►
- Call your TM teacher, your personal resource for meditating effortlessly and correctly.
- Enjoy a personal TM Checking, free and by appointment at your local TM Center.
- Attend a TM Refresher Meeting to re-establish effortless TM practice and renew your understanding of the role of thoughts in meditation, the mechanics of stress release, and more. TM Centers offer these free Refreshers in shorter (1-hour) and longer (3-hour) sessions.
- Go to a TM Knowledge Meeting, which includes a group TM Checking and a chance to ask questions. Knowledge Meetings are complimentary for all meditators.
These programs are designed for you to re-experience and re-establish the simple, natural, effortless practice of TM.
Maharishi explains the effortlessness of TM® in this way: “The principle of Transcendental Meditation is simple: Being is bliss in its nature. It is infinite happiness. The mind is always moving in the direction of greater happiness. It is the experience of everyone that wherever the mind goes, it moves in the direction of greater happiness. And because the nature of inner Being is bliss, infinite happiness, during Transcendental Meditation the mind takes that inward course in a most spontaneous manner.”
Watch Maharishi’s talk on “Being Is Bliss: The Secret behind Why TM Is Easy” (2:50) ►
“Because the nature of inner Being is bliss, infinite happiness, during Transcendental Meditation the mind takes that inward course in a most spontaneous manner.” —Maharishi
7 Easy Questions to Help Refresh Your TM Know-How
This is a different kind of quiz—All the answers are valid and relevant!
To check and refresh your TM basics, click on any and all answers you remember from your TM course and your daily practice. Then click “Show More TM BASICS” for details.
What are the best times of day to meditate?
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What are the best times of day to meditate? The most important thing is to meditate twice a day. If it's possible to meditate around the same times every day, great, since our nervous systems love routine. But this is not required. What's most important for maximum results is TM twice a day.
To learn more about the scientific research on the benefits of twice-daily practice, see Dr. David Orme-Johnson's How Important Is It to Practice TM Regularly? What the Research Tells Us. For ideas on how to fit your TM practice into a busy schedule, see 20 Tips for TM Twice a Day.
Is 20 minutes twice a day really important? And if I don't have 20 minutes, should I skip my meditation?
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Is 20 minutes twice a day really important? And if I don't have 20 minutes should I skip my meditation? The best length of time to meditate is the time you were instructed by your TM teacher, which is usually 20 minutes for adults. In addition, take enough time to come out slowly before starting activity. For maximum benefits, meditating twice a day is the best balance of the deep rest of TM with daily activity.
When you don't have 20 minutes, rather than skipping your meditation entirely, try meditating earlier or later instead. This way you'll continue to benefit from the deep rest and reduced stress that TM provides, even during the busiest times.
See Dr. David Orme-Johnson's How Important Is It to Practice TM Regularly? What the Research Tells Us to learn more about the benefits of twice-daily practice, and see 20 Tips for TM Twice a Day for ideas on how to fit TM into a busy schedule.
What are some good ways to avoid interruptions while I'm meditating?
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What are some good ways to avoid interruptions while I'm meditating? The basic principle is to prevent interruptions in advance when possible, such as by telling others at home or work that you're going to meditate, holding calls, and so on. In rare cases when interruptions do occur, take a moment to come out slowly, address the situation, then return and finish your meditation.
What’s the ideal position to meditate in, and is it OK to meditate lying down?
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What’s the ideal position to meditate in, and is it OK to meditate lying down? It is not necessary to sit in any particular position to practice TM. Sitting comfortably is all that’s needed. We don’t meditate lying down, because the body is accustomed to falling asleep in that position.
What should I do if I feel sleepy during meditation?
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What should I do if I feel sleepy during meditation? During the TM technique, the body takes what it needs to get rid of stress. Feeling sleepy is natural if there’s some deep fatigue in the body. If we fall asleep during meditation, we simply finish after we wake up.
I live in a noisy household and find it hard to meditate with all the distractions. What should I do?
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I live in a noisy household and find it hard to meditate with all the distractions. What should I do? The TM technique is an easy, effortless mental technique, so we can practice it wherever we can sit comfortably with eyes closed. We choose a quiet place whenever possible, but we can meditate anywhere, even if it's somewhat noisy.
If this isn't your experience, make an appointment for a personal TM Checking or attend a Knowledge Meeting with a group TM Checking at your TM Center. These complimentary programs will help you re-establish effortless TM practice. Find your TM Center here ►
For tips on where to meditate away from home, see 20 Places to Meditate on the Go—which also includes lots of great ideas and stories from fellow meditators.
What does "effortlessness" mean in the TM technique?
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What does "effortlessness" mean in the TM technique? If you're unsure whether your TM practice is easy and effortless, just make an appointment with a Certified TM Teacher for free TM Checking. This enjoyable process is the only way to re-experience and re-establish effortless TM practice. Find your TM Center here ►
Maharishi explains effortlessness in this way: "The principle of Transcendental Meditation is simple: Being is bliss in its nature. It is infinite happiness. The mind is always moving in the direction of greater happiness. It is the experience of everyone that wherever the mind goes, it moves in the direction of greater happiness. And because the nature of inner Being is bliss, infinite happiness, during Transcendental Meditation the mind takes that inward course in a most spontaneous manner." Maharishi goes on to explain how the mind effortlessly experiences finer levels of thought through the use of the mantra. You can watch his talk here:
Maharishi on "Being Is Bliss: The Secret behind Why TM Is Easy" (2:50) ►
To find out more about the unique effortlessness of the TM technique from a scientist's perspective, see Dr. David Orme-Johnson's How Does TM Differ from Mindfulness? TM® is a type of meditation scientists call Automatic Self-Transcending, because the mind experiences quieter levels of awareness spontaneously and effortlessly. The other categories of meditation, Focused Attention (concentration) and Open Monitoring (mindfulness), involve mental effort.
The TM technique also shows a unique brainwave signature not seen in other techniques. Neurologists have found that during TM practice, the activity in the brain's default mode network increases, showing that the mind is not focusing. In other forms of meditation this kind of brain activity decreases, indicating mental focus and effort. For more on this neurological signature of effortless TM practice, see New Research: Effortlessness Is Key to TM Technique.
To learn more about how TM® differs from other meditations, watch this short video by the well-known TM teacher and best-selling author: Bob Roth Explains Effortlessness in the TM Technique (1:33) ►
How Did It Go?
Did you review all 7 questions and answers? Way to go! You’ve refreshed and affirmed your understanding of some basic principles of TM practice.
Did most of the answers seem familiar and intuitive? Congratulations! You have a good sense of the basic principles of the TM technique. To take your experience and understanding further, attend a Knowledge Meeting at your TM Center or a one-day or weekend TM Retreat.
Did you find yourself being surprised by the answers initially, then checking more as you went? Great! You’re clarifying your understanding of TM basics. To re-experience effortless meditation, you would benefit from a personal TM Checking or a TM Refresher Course with a TM teacher. Find your TM Center here ►
Way to go! You’ve refreshed and affirmed your understanding of some basic principles of TM practice.
More Questions? We’re Here to Help
To take advantage of TM Refresh services to re-experience effortless TM practice, contact your local TM Center ►
- Make an appointment for free TM Checking with a TM teacher.
- Sign up for a free TM Refresher Meeting at your Center.
- Attend a Knowledge Meeting, with group TM Checking and a chance to ask questions. Knowledge Meetings are complimentary.
- Find a one-day or weekend TM Retreat near you.
For more answers, see Frequently Asked Questions on EnjoyTM.org. You’re also welcome to leave a comment below and a TM teacher will get back to you.
Enjoy your TM practice and keep meditating easily and effortlessly, twice a day!
I meditate twice a day every day for years without fail. I enjoy frequent contact with my TM teacher via email. I also am reading translations and teachings of Maharishi. I love TM and the life it gives me.
Thank you for sharing your long-time TM experience, Eric. Your comment shares the value of maintaining contact with your teacher, and having a TM community, and of enhancing our understanding with Maharishi’s books and videos. Continue enjoying this growth of experience and knowledge!
Thank you for continuing the flow of information with TM opportunities as I have been lackluster with my meditations as well as participation in what my local TM Center offers.
Thanks for your comment, Randall. It’s our pleasure, and I’m sure you’ll enjoy reconnecting with your local Center and TM community! all the best
I’m a ringer. I married my TM teacher so the answers are always close at hand. We just moved to Fairfield to enjoy being in the Domes. Bliss time indeed!
Well done, David! Welcome to Fairfield. Enjoy the group practice of the TM-Sidhi program with the community here!
Although I agree with this information, my meditation energy has decreased with the passage of time.
Thank you for your comment, Matt. If you feel that you’re experiencing fewer results from your TM practice, I suggest re-connecting with your TM teacher and your local TM Center to take advantage of group meditations and TM Checking, or a TM Refresher, to ask all your questions. Any of these programs will provide a boost, to one’s experience and understanding both.
You might also enjoy a one-day or weekend TM Retreat, which gives us an opportunity for deep rest, deepening experience, and inspiring information about developing higher states of consciousness. By taking advantage of these programs, your meditations and results should become more satisfying again. All the best to you!
I have meditated for over 35 years. TM has delivered on everything it promised. I am grateful.
Thank you for sharing your long-term experience, Jon! Continue to enjoy growing Consciousness and 200% of life.
Thanks much Harbour for this helpful and thorough review of TM! I’ll keep it in mind.
Thank you, John! and also for sharing your experience and inspiration with our meditating community with your My Story. All the best to you and yours!
How often do you recommend attending TM retreats?
As often as you like! Since TM Retreats provide us with a chance for deep rest, deepening experience of TM, and more knowledge about developing higher states of consciousness, they provide a boost to our health and growth whenever we can attend. Thanks for this good question, Igor. I hope you have a chance to go on a retreat soon.
It’s too noisy where I live. Ear plugs may help. Feels impossible.
Thanks for your question, Teresa. I’m sorry your situation has felt impossible. A TM teacher can help. If your meditations ever feel difficult or impossible in any way, the best thing to do is to contact your TM teacher or your local TM Center for in-person guidance.
A personal TM Checking session is the most effective and enjoyable way to discuss what to do if we find it difficult to meditate under any circumstances, such as a noisy environment. The TM teacher will help you re-experience and re-establish effortless practice and go over other suggestions, such as ear plugs, that may apply to your situation. Best wishes for you and your TM practice.
Would like to get checked. I have been meditating for 46 years. It is always good to validate.
Congratulations on your long-time TM practice, Jack. As you say, it’s always beneficial to get checked, whether we’ve been meditating for a few months or a few decades. Simply get in touch with your local TM Center and validate your practice in personal TM Checking or a group meditation checking–both are great. Enjoy!
There doesn’t seem to be anything here that could not be sent to non-TM folks. Please confirm that it’s ok to do so. Might interest them in learning.
Great question, Judy. Thanks for checking in about this, and for wanting to share TM with friends. You’re right that these are questions and answers that could come up in an TM introductory talk for people interested in learning TM. However someone who hasn’t taken the TM course might read these as instructions for how to practice TM on their own, but the only way to learn TM is in person from a Certified TM Teacher. So it would be best to refer people to TM.org for more information, or to the local TM Center for an Intro talk, so that they’ll hear what TM is and isn’t and how it’s taught. Then they can ask these questions of the TM teacher and learn more about TM practice in context. Thanks again!
This is a first and is great. I live in a state between two centers, so in my mind, it’s two for the price of one. Unfortunately, it’s a two-hour drive to either. Although anytime with Prudence is bliss time!
Thank you, Gregory! And give our best to Prudence Farrow Bruns when you see her again. Keep enjoying your 200% state of Florida!