TM & Mantra Meditation
Long before meditation apps and breathing timers, people were quieting their minds with something much simpler. A single word or sound, repeated over and over, until the chatter began to fade.
It’s one of the oldest meditation practices in the world, and for a busy mind, it can be one of the kindest. Instead of trying to empty your head, you give it one gentle thing to hold.
What is it?
01A mantra is a word, sound or short phrase you repeat during meditation, silently or out loud. It might be a traditional sound such as “om”, a phrase such as “so hum” (often linked to the in-breath and out-breath), or a word that means something to you, like “peace” or “let go”.
Mantra meditation has roots in Hindu and Buddhist traditions, and versions of it appear in many others, from prayer beads to repeated chants. You don’t have to follow any tradition to use it. Many people choose a simple word with no religious meaning at all.
Transcendental Meditation (TM)
TM is the best-known form of mantra meditation. It was developed by Maharishi Mahesh Yogi from Indian tradition and spread through the West from the late 1950s. When The Beatles travelled to his ashram in India in 1968, the whole world started paying attention.
TM is practised for about 20 minutes, twice a day, sitting comfortably with your eyes closed. Unlike most meditation, you don’t learn it from a book or an app. A certified TM teacher teaches you one-on-one over a short course, and gives you a personal mantra that you keep to yourself.
People who love TM often say it feels effortless. You aren’t concentrating hard or trying to stop your thoughts. You let the mantra come and go gently, and let your mind settle on its own.
What may it help with?
02People often come to mantra meditation when silent meditation hasn’t worked for them. If you’ve ever sat down to “clear your mind” and found it louder than ever, a mantra can give your thoughts something to do.
It’s commonly explored for anxiety, stress and overwhelm, and TM in particular has been studied for blood pressure.
Tags: Anxiety · Stress · Overwhelm
How does it work?
03A busy mind tends to jump from thought to thought. A mantra gives it a steady anchor to come back to.
Each time you notice you’ve drifted into planning or worrying, you return to the word. Over time, the gaps between thoughts can grow a little longer, and the body often follows the mind into a quieter state.
The sound itself can help too. Repeating a soft, low word has a soothing rhythm, a little like a lullaby, and saying it out loud slows your breath without you having to think about it.
“Ideas are like fish. If you want to catch little fish, you can stay in the shallow water. But if you want to catch the big fish, you’ve got to go deeper.”
David Lynch, Catching the Big Fish
What does the evidence say?
04Mantra meditation, including TM, has a good amount of research behind it.
A 2022 review of randomised trials found mantra-based meditation reduced anxiety, depression, stress and post-traumatic stress, with small to moderate effects. The authors noted that many studies had some risk of bias, and few followed people up for long. [1]
TM has been studied most for blood pressure. A 2017 overview of eight reviews found it may lower blood pressure by about as much as other lifestyle changes, such as diet and exercise. Two of those reviews came from an institution connected to TM, and the authors called for more research by independent teams. [2]
How to practise
05Try this: a simple mantra meditation
- Choose your word. Something soft and simple works best, such as “peace”, “calm” or “one”. Or try “so” on the in-breath and “hum” on the out-breath.
- Sit comfortably with your back supported. Close your eyes.
- Take a few slow breaths, and let your body settle.
- Begin repeating your word silently, at an easy, unhurried pace. There’s no need to match it to your breath unless that feels natural.
- When you notice your mind has wandered, and it will, simply return to the word. No judgement. That return is the practice.
- Continue for 5 to 10 minutes to start. Let the word fade, sit quietly for a moment, then slowly open your eyes.
Learning TM
TM is taught in person, or sometimes online, by certified teachers, usually through a short course over a few consecutive days, with follow-up support afterwards. There’s a course fee, which varies, so ask about it upfront along with any concession options. If you’d like to explore it, search for “Transcendental Meditation Australia” to find a teacher near you.
Finding a guided version
Guided mantra meditations and chants are easy to find online. Search for “guided mantra meditation”, “so hum meditation” or “om chanting meditation” and see what resonates.
Considerations
06Choose a word that feels neutral or good. Avoid anything with strong emotional pull for you.
Don’t force it. If the word fades away or changes on its own, that’s okay. Gently pick it up again when you notice.
Go gently with long sessions. Like any meditation, longer or more intensive practice can sometimes stir up difficult feelings. Shorten your sessions or take a break if that happens.
You’ve read about it. Now what can you actually do?
You don’t need to have the perfect plan. Choose the next step that feels most useful for where you are right now.
Always speak with a qualified health professional before starting something new. If you are struggling right now, find immediate support.
Want to keep exploring?
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This is educational information. It is not a recommendation that this approach is right for you. Always speak with a qualified health professional.
