Can You Practice Transcendental Meditation Effectively with Just One Session a Day?

It is possible to practice Transcendental Meditation (TM) effectively with only one session a day, but the benefits may not be as pronounced as when practicing twice a day. Studies have shown that twenty minutes of TM twice a day is best for achieving rapid progress in various areas of life.

The Benefits of Practicing Twice a Day

Many meditation teachers advise practicing in the morning, evening, and before bed. This routine can be highly effective, but is it necessary to follow it meticulously?

TM is a straightforward method to learn; it takes around 20 minutes to learn once you understand the technique, and then only about 6 minutes per session to practice. The most challenging aspect is learning to meditate effectively. Once you have mastered the technique, you might find it hard to control the urge to practice more often, as sessions can easily extend beyond 60 minutes daily.

For individuals with a tight schedule in the morning, practicing at night might be more suitable. During nighttime, your mind is typically more relaxed, making it a good time to meditate. Therefore, a recommendation would be to practice once in the morning and once at night, totaling about 15 minutes per day.

Accumulative Effects and The Importance of Practicing Correctly

TM has accumulative effects. Regular practice enhances the brain's ability to repair stress more efficiently through a form of mind-wandering rest. This accumulative effect becomes the new normal outside of meditation, even during regular activities. Research has shown that the accumulative benefit outside of TM is significantly reduced when practicing only once a day, slowing down the process to about 1/4 the speed of twice daily practice.

The very essence of enlightenment via TM is based on the notion that as the TM-induced rest becomes the norm during activities, enlightenment starts to emerge. This phenomenon is why TM is considered "spiritual" by its monastic tradition, as it requires less guidance and more self-discipline.

Real Experiences of TM Practitioners

Some practitioners have reported experiences such as:

"Our sense-of-self emerges during mind-wandering rest. Lower-noise/more-efficient mind-wandering rest is appreciated internally as a lower-noise sense-of-self." - Transcendental Meditation Founder, Maharishi Mahesh Yogi

Thirteen subjects with at least a year of continuous pure sense-of-self reported feeling:

"My Self is a lot larger than that. It is immeasurably vast." - Pure Sense-of-Self Experiencer

These experiences indicate that regular TM practice is crucial for enhancing one's sense of self and overall well-being.

World-Class Athletes and Scientific Studies

Research has found that world-class athletes, despite not meditating, have brain patterns indicative of efficient mind-wandering rest even in stressful situations. This suggests that regular TM practice can lead to improved performance and resilience.

higher psycho-physiological refinement in world-class athletes is positively correlated with TM practice.

Conclusion

While you can practice TM effectively with just one session a day, the benefits will be less compared to twice daily practice. The key is to practice correctly and with dedication. Regular practice can lead to significant improvements in mental and physical well-being, enhancing your ability to handle stress effectively and promoting personal growth.

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