Have you tried Daily Meditation?
No matter where you are in life, we can all agree that some days feel harder to keep up with than others.
As life’s challenges grew, I turned to mindfulness. I began with simple steps: focusing on the present, avoiding negative thoughts, and letting the flow of daily life carry me. I slowed down, took my time with tasks, bought a yearly public transport pass, and avoided driving whenever possible. I spent more time in nature—hiking, climbing—activities that helped me focus on my breath. Occasionally, I’d practice yoga, sometimes finishing with a short meditation. But I never considered making meditation a daily habit. I doubted my ability to stick with it long enough to experience the widely-touted benefits.
Then, during a casual conversation with a friend while rock climbing, something clicked.
She mentioned that a friend had recently invited her to start a daily meditation practice. They would send each other a daily reminder to keep themselves accountable.
That got me thinking. This is exactly how I’ve stayed committed to rock climbing over the years—feeling responsible to show up for my partner. Could I apply the same principle to meditation?
Well, guess what? By the time I started writing this, I had already completed two months of daily meditation! And I’m excited to share my experience with you.
But you might wonder, why did I choose to meditate when I was already practicing mindfulness regularly?
The answer is simple: mindfulness and meditation are not quite the same. Besides, there are additional health benefits to meditation that I was eager to explore. I hadn’t done much research before diving in, but my curiosity was piqued.
While my mindfulness practices had generally reduced my stress, I still struggled to focus on what truly mattered. As I entered perimenopause, I noticed a decline in my attention span. Anxiety around my relationships, family, career, and health began to grow. At night, after long, busy days, my mind would race, making it difficult to fall asleep. Some mornings, I would wake up so overwhelmed with anxiety that I didn’t even know where to start.
Where to begin?
Anyone can learn to meditate. It doesn’t have to be tied to spirituality or religion. You can meditate at home, at work, on the train, or even while walking. Just find a quiet space—if sitting down feels right, do that. I’ve even meditated during a train ride, using noise-canceling headphones to create the perfect environment.
Personally, I enjoy guided meditation. It helps me focus on my breath and makes the practice easier. Once I developed the habit, I started creating my own mantra and listening to gentle meditation music. It feels empowering to hold onto a positive message during the practice. And I don’t mind when my mind wanders—it’s always interesting to see where my thoughts go.
I initially set out to meditate for 14 days, but now I’m entering my third month. Let me share some of my experiences.
After 14 Days of 10-15 Minutes of Daily Meditation
- Morning Anxiety: I used to wake up with anxiety, unsure where to begin. A 10-minute meditation helps ease me into my morning rituals. The anxiety doesn’t vanish, but I feel less affected by it.
- Restlessness and Distraction: My mind often jumps around, leaving me restless. Usually, I’d seek more distractions to suppress this. But focusing on my breath slows everything down, making me feel calmer.
- Sleep: Meditation helps me fall asleep more easily at night.
- Mindfulness: I’m more mindful of what I’m doing, saying, and thinking. I feel more present and aware of my surroundings.
- Patience and Forgiveness: I’m more patient, especially with my teens. Negative thoughts from past experiences fade more quickly, and I feel more forgiving—both towards myself and others.
- Slowing Down: I find it easier to slow down and enjoy tasks, even though I tend to be impatient.
- Inner Connection: I feel more connected to my thoughts and emotions.
- Strengthened Relationships: Meditation has kept me connected with an old friend, my meditation partner, despite living in different countries.
After 25 Days
By this point, meditation had become such a habit that it was easier to meditate for longer than 15 minutes. I enjoyed the peaceful feeling during each session. But around the fourth week, something unexpected happened—I cried. I was overwhelmed by various emotions, but what followed was an indescribable feeling of relief, lightness, and bliss. Curious about this experience, I did some research and realized I had inadvertently discovered Transcendental Meditation (TM).
A Brief Overview of Transcendental Meditation (TM)
TM is typically taught by a certified instructor and practiced twice daily. However, based on my experience, I believe it’s possible to practice on your own, even just once a day.
Of course, what works for me might not work for everyone, but I encourage you to give it a try. Think of it as giving yourself a break—a moment of stillness for at least five minutes a day. We all have days when it feels like the world is against us. Even though we know that’s not true, sometimes we’re too tired to think logically. In those moments, stop thinking and give yourself a break. Focus on your breath, even just for a minute. And when you start to feel better, try doing it daily, gradually extending the time. Adding these moments into your daily life can make a significant difference—don’t you think?
P.S. You can read more about TM below.
Transcendental Meditation
Here’s my quick research as according to the online information..
Transcendental Meditation (TM) is a specific form of meditation introduced by Maharishi Mahesh Yogi in the 1950s. It’s a technique that involves silently repeating a mantra—a word, sound, or phrase—in a specific way. Unlike some forms of meditation that require focused attention or mindfulness, TM is designed to be effortless, allowing the mind to settle naturally into a state of restful awareness.
How Transcendental Meditation Works
- Mantra: Practitioners are given a specific mantra by a certified TM teacher. The mantra is chosen based on the individual’s personal characteristics and is kept private.
- Practice: The meditation is typically practiced for 20 minutes, twice a day, sitting comfortably with the eyes closed. During this time, the mantra is silently repeated, which helps the mind transcend ordinary thought to experience a state of pure consciousness or restful alertness.
- Non-effort: Unlike concentration or contemplation techniques, TM doesn’t require effort or focus. The idea is to allow thoughts to come and go naturally without resistance, gradually moving beyond them to a quieter state of mind.
Benefits of Transcendental Meditation
Numerous studies have suggested various benefits of TM, both psychological and physiological:
- Stress Reduction: TM is widely recognized for its ability to reduce stress and anxiety. By allowing the mind to transcend ordinary thought, practitioners often experience deep relaxation, which can lower cortisol levels (the stress hormone).
- Improved Focus and Mental Clarity: Regular practice of TM has been associated with improved concentration, creativity, and problem-solving abilities. This is likely due to the deep rest the mind receives during meditation.
- Better Emotional Health: Many people report feeling more positive, less anxious, and more emotionally stable. TM has been shown to reduce symptoms of depression and enhance overall emotional well-being.
- Cardiovascular Health: Some research has shown that TM can lower blood pressure, reduce the risk of heart disease, and improve overall cardiovascular health. It helps in reducing hypertension by inducing a state of deep rest and relaxation.
- Increased Energy and Efficiency: Practitioners often report higher levels of energy, greater efficiency in their daily tasks, and better sleep quality.
- Enhanced Brain Function: TM has been linked to increased coherence in brain wave patterns, which may correlate with improved cognitive functioning, memory, and emotional resilience.
How is TM Different from Other Forms of Meditation?
- Effortlessness: TM is unique in its emphasis on effortlessness and naturalness, unlike mindfulness or concentration-based practices that require focusing on an object, breath, or thought.
- Personal Mantra: The use of a specific, individualized mantra that is kept private is a distinguishing feature of TM.
- Structure: TM is taught in a standardized way by certified instructors, and it involves regular, twice-daily practice.*
Transcendental Meditation is a widely practiced meditation technique known for its simplicity and effectiveness in promoting relaxation and reducing stress. The benefits extend beyond mental well-being, influencing physical health and cognitive function as well. TM can offer long-term benefits for overall quality of life.
*While it is mentioned that the practice requires instruction from a certified teacher, my own experience showed me that it is achievable once a day without an instructor.
