How To Meditate
How to Create Your Own Mantra and Learn to Meditate
© 2019 Nenah Sylver, PhD
Introduction
We live in stressful times. Meditation has proven helpful in stress reduction, so if more people learned to meditate the world would be a better place. This article will provide details on the benefits of meditation, and—using one particular technique as a guide—teach you how to do it yourself, in the time it takes you to read these pages.
For thousands of years, humans in cultures around the world have practiced meditation. There are many different types of meditation, but they all require something on which the mind concentrates. The focus can be visual, as in gazing at a candle flame or mandala (painting containing symmetrical geometric forms). The focus can be kinesthetic, as in following one’s breath or paying attention to muscles in movement when walking. Or the focus can be auditory, as in chanting, listening to the beats of a drum, or silently repeating a sound (called a mantra) to oneself.
Regardless of the object of concentration, the end result is similar: a quieting of the mind, feelings of greater peace, and more ease in dealing with the daily tasks of life.
It’s important to understand that although meditation is often incorporated into a religious or spiritual tradition, the practice itself is independent of any religion or spiritual philosophy. The effects of meditation are physiological and biological, and yes, spiritual—but in the sense of energy and physics, not human-created dogma.
Scientific Research on Meditation
One meditation technique that has been extensively researched is Transcendental Meditation ®, commonly called "TM ®" or the "TM ® technique." TM ® was first publicized in the West in the late 1960s, primarily because of the Beatles’ association with an Indian named Maharishi Mahesh Yogi, whom they considered their guru. Since the 1970s, scientific papers (listed on the TM ® website, www.tm.org) on the highly beneficial psychological, biochemical, and physiological effects of TM ® have appeared in prestigious medical journals worldwide. These publications include American Journal of Hypertension, Journal of Traumatic Stress, The International Journal of Neuroscience, Journal of Alternative and Complementary Medicine, Bulletin on Narcotics, and Integrative Cancer Therapies. The variety and age range of populations studied (among them adults, adult women, black adult males, veterans with PTSD, teens, and children) were impressive. Regular meditation, practiced every day by individuals of all ages, produced the following benefits among others, frequently in as little as one month:
* Stress reduction, including lowered cortisol (fight-or-flight hormone) levels.
* Normalization of hormones, including sex hormones.
* Better circulation and heart function, including blood pressure normalization and lowered cholesterol.
* More insulin sensitivity (less insulin resistance, equaling lowered incidence of diabetes)
* Greater relaxation, including better sleep.
* Reduction of pain in joints and muscles.
* Alleviation of migraines.
* Greater mental clarity, ability to learn, emotional stability, and elimination of addictions (including to nicotine, alcohol, and drugs).
* Better immune function and resistance to disease.
* Feelings of calmness and confidence that you can meet life’s challenges with peace and composure, and level-headedness.
In March 2017, a rather astonishing article on TM ® was published and reprinted worldwide under a variety of titles, including "Nepal’s Military Set to Use Transcendental Meditation to Relieve Global Collective Stress and Stop War." It stated:
After the [TM] students mastered the simple, natural, and easy-to-learn TM procedure, we noticed many positive changes in them. They are less irritable, aggressive and destructive in nature than before. Many students improved their academic performance. This non-religious scientifically-validated technique is helping the students in their overall development. . . . Daily Transcendental Meditation practice in the school greatly reduced the abuse problems and antisocial behavior of students. It has been the best tool to maintain discipline and healthy environment in the premises of the army school.[1]
Research even shows how the crime rates in cities dropped significantly when TM ® meditators—present in those cities at six times the usual percentage—had been meditating in those locations for as brief a time as two months. [2, 3, 4]
I cite articles on TM ® not because it’s the only or even the best meditative technique, but because of all meditation forms, it’s probably been the most extensively studied. As someone who has practiced Transcendental Meditation ® on and off for decades, I have found the technique to be extremely beneficial in helping me release stress and approach life’s challenges with equanimity, surprising serenity, and even humor. Even though I never had my levels of the stress hormone cortisol tested "before" or "after" a prolonged period of meditation, those who respect empirical experience—which medical doctors call "anecdotal reports" in an attempt to trivialize or altogether negate the data—will be interested in my results. And those who require a more objective scientific analysis can explore the research in depth, knowing that the benefits I experienced were not unusual or uncommon.
Due to my own experiences and research on TM ®, I have chosen this particular style of meditation as a model for teaching. Why not base your meditation practice on something that has been heavily studied, is easy to implement, and has been proven to work?
Why Not Learn Transcendental Meditation ® from the Official Organization?
It was around 1972 that I learned the TM ® technique from an official teacher who’d been trained by the organization. Back then, the entire session (including an actual full meditation) took less than an hour and a half. The setting was informal, in the home of a fellow meditator. I was the only student. The entire lesson cost me thirty-five dollars. I remember complaining because the price had just been raised by ten dollars, up from twenty-five.
In 2013, Lynn Stuart Parramore published an article called "Transcendental Meditation: How I Paid $2,500 For a Password to Inner Peace." She had learned the TM ® technique years before the article’s publication, and before the cost of the class had been lowered to (a mere) fifteen hundred dollars. "That’s still an absurd amount of money," she wrote, "for teaching a technique that could be learned in a hour." [5] I agree.
Today, according to the official Transcendental Meditation website, it costs $960 in the US for an adult to learn this technique (for teenagers it’s less). The organization does offer payment plans and partial grants or scholarships. However, for many people, this fee is still much too high. It’s generally known that in the 1990s, Maharishi Mahesh Yogi was worth billions and enjoyed a correspondingly lavish lifestyle. His organization owned lots of property and teaching centers all over the world. One TM ® teacher reports that the Maharishi charged such astronomically high prices for people to learn the TM ® technique because he regarded the wealthy elite as more able to effect change—so he was "perfectly happy for ordinary people to not learn meditation and that the focus should remain firmly on the [presumed] leaders of society." To me, this appears to be nothing more than a rationalization stemming from the Maharishi’s greed. In later years, the TM ® organization’s finances suffered, which may be why the cost of learning TM ® was lowered. Nonetheless, this method was still out of reach for many.
A former TM ® teacher, R. Harrison, concurred. Objecting to the two thousand dollars it cost during his teaching stint to learn how to meditate—not to mention the many thousands of dollars that teachers had to pay to become recertified as official instructors (was there that much new material to learn to justify such a hefty recertification fee?)—he developed Natural Stress Relief ©. Some details of the NSR © technique differ slightly from those of TM ®. And although it NSR © uses a Sanskrit word or syllable as a mantra, it doesn’t duplicate any mantras used in the TM ® program. (See the NSR © websites, www.natural-stress-relief.com and www.naturalstressreliefusa.org, for details.) However, the beneficial effects of NSR © have also been scientifically studied, though not as extensively as those of its predecessor. Most important, NSR © is accessible to a great number of people, as the printed/bound book and CD—which come with a money-back guarantee—cost less than fifty dollars. Online downloads cost even less. NSR © is legally obligated to state that it what it teaches is entirely unrelated to the TM ® technique.
The Transcendental Meditation organization has always had its detractors, people who have disparaged TM® even while acknowledging that meditation in general can be very helpful. In 1975, Herbert Benson and Miriam Z. Klipper published The Relaxation Response. Citing research on TM® that began in the 1960s at Harvard Medical School, they wrote: "There are several techniques, most of which are used as relaxation therapy, which evoke the same physiologic changes. . . . There is not a single method that is unique in eliciting the [so-called] Relaxation Response." [7]
Interestingly, Maharishi Mahesh Yogi is reported to have stated at a 2003 press conference, five years before he died:
Thirty or forty thousand teachers of TM ® I have trained, and many of them have gone on their own, and they may not call it Maharishi’s TM ®, but they are teaching it in some different name here and there. . . . [It] doesn't matter. As long as the man is getting something useful to make his life better, we are satisfied. [8]
Meditate Is Not Mysterious: Learn in One Hour
By now, it should be clear that you don’t have to pay one thousand dollars to a certified TM ® teacher, or devote an entire weekend of your life, to receive a mantra and learn how to meditate. I believe that an effective meditation technique should be available to anyone who wants it. Therefore, I am providing everything you need to meditate now. Once you create your own mantra and learn a few basic principles, you’ll be set for life! If you follow the TM ® model, meditate for two 20-minute sessions every day. However, the NSR © model shows that 10 minutes is sufficient. In my own practice, I have found that the needs of my body-mind vary greatly. Sometimes 10 minutes is all I need. Other times, a single meditation session may last 45 or 50 minutes.
How To Create Your Own Mantra
How were mantras selected for TM ® students? Parramore wrote that her teacher:
solemnly told me that he had a special word to give me that was mine alone and would be the key to my successful practice of TM ®. . . . Transcendental Meditation ® is just a fancy name for a common variety of meditation in which a mantra—a word or series of syllables—is repeated with the intention of creating a meditative state. Pretty much any word or syllable will do, despite the hype of TM ®, which insists that a mantra can only be given by a "qualified" instructor. The TM ® initiate is told never to reveal her mantra under any circumstances, lest its magic be lost. My instructor suggested that he had some particular insight into me in choosing my mantra, but this is utter nonsense. People who have taught TM have admitted that they are given a list of mantras they’re supposed to divvy out according to age and gender. [9]
TM ® teachers are strictly forbidden to disclose how mantras are assigned. However, this secrecy only fired my curiosity to find out the secret behind the mysterious formula. For decades, whenever I met a TM ® teacher or ex-teacher in a social situation, I took every opportunity to cajole them into sharing how exactly mantras are selected. My sleuthing eventually revealed information identical to what Parramore reported.
It seems pretty clear that you don’t need an "official" mantra (a Sanskrit word given to you by someone else) to reap the benefits of meditation. In fact, in 1978 a Bantam paperback book was published by an author known simply as "Lalita," called Choose Your Own Mantra. That book has long been out of print, so let’s apply some basic, commonsense principles to create your own mantra now.
Ideally, your mantra should consist of one, two, or three syllables. It’s less common to use four syllables, but if you really resonate with four, use them. Don’t use a mantra that sounds like a meaningful word—you’ll get better results if the word is more abstract, and hence, not emotionally charged. If you need to experiment with a few mantras, that’s fine; but to obtain best results, you’ll have to decide what you want to use and be consistent in using it.
The best way to create a mantra is to see which sounds feel good, right, or somehow correct for you. Take a vowel, and add a consonant at the beginning, at the end, or at the beginning and end.
Here are some of the most common, easy-to-pronounce vowel sounds in English:
ā as in "may"
ă as in "hat"
ah as in "father" (also portrayed as ŏ as in "hot")
aw as in "crawl"
ē as in "bee" (hereafter written as ēē or ee)
ĕ as in "peppy" (hereafter written as eh)
ī as in "rise"
ĭ as in "pit"
ō as in "pole"
oo as in "moose" (alternatively ū as in "cute")
ŭ as in "hut" (hereafter written as uh)
The following syllables are just a starting point, as the possibilities and combinations are almost unlimited. Use a syllable as is, or mix and match vowels and consonants in various combinations to invent your own word. This is an ideal way to obtain your own custom mantra. Since you’ll be creating it yourself, it will resonate with you. Use your imagination.
Single Syllable Suggestions (just a few)
"ah" sounds:
bah…dah…hah…kah…lah…mah…nah…rah…sah…shah…tah…thah…
"ēē" sounds:
bēē…dēē…gēē [hard or soft “g”]…kēē…sēē…shēē
"ō" sounds:
bō…lō…mō…nō…pō…and of course, ōm
"uh" sounds:
buh…duh…kuh…luh…muh…nuh…ruh…suh…tuh…
"oo" sounds:
doo…hoo…noo…too…
Some Suggestions for Combining Syllables
moo-ah rah-ēē-moo
kah-rah kah-thah-rah
kah-shah ĕck-ah-shah
rah-mah rah-mah-nah
moo-ā moo-ā-kēē
ā -moo ā -moo-nah
moo-eh ēē-moo-kah
Meditation in Six Easy Steps
Now that you’ve formulated your mantra, here’s how to meditate in six easy steps.
Be as comfortable as possible—i.e., a temperature that’s not too hot and not too cold; clothing that doesn’t bind. You may want to remove your shoes. If you can’t meditate at home, you can try the car (as a passenger, not the driver!). Also try the library or a safe park. Anyplace you can close your eyes, undisturbed, will work. Try to choose a place that’s relatively quiet so you won’t be distracted by external input.
You don’t have to meditate on an empty stomach, but make sure you’re not stuffed, either, from a heavy meal. You don’t want to divert energy into the digestion of food, energy that should be used for meditation.
Sit upright with your back straight. You can sit cross-legged on a cushion, in a chair with your feet flat on the floor, on a couch with your legs stretched straight out, or even on the ground outside as long as you’re comfortable. You can rest your hands on your thighs or knees, touch your fingertips together, or even interlock your fingers. The energy flows up and down the spine, aligning with gravity, so don’t do this lying down on your back—but if you have a medical condition that precludes your sitting up, of course you may lie down. (When lying down a pillow isn’t ideal, but if you need one, make sure it’s not too high.) You might want to use a bolster under your knees.
Close your eyes and repeat your mantra silently to yourself. You may notice thoughts, feelings, or sensations floating up into your awareness. Whatever arises is fine; this means that your mind is clearing itself of psychic "debris." If you need to shift your position (or scratch, or whatever), that’s okay. If you find that your mind has drifted, you’ve fallen asleep, or are in a kind of dream state and you’ve stopped saying the mantra, that’s fine! Simply bring your focus back to your mantra and again start repeating it silently. Each meditation session should be at least 10 minutes, depending on the length of time that resonates for you. It doesn’t matter if your meditation lasts longer—if it does, it means that you needed it. What’s important is that you meditate for at least 10 minutes at a time, daily. (Even though the NSR © meditation website recommends a 10-minute rather than 20-minute session, a longer time period may provide better results.) Spend whatever amount of time that you can; a little is better than nothing.
If you commit to a specific length of time, have a watch or clock nearby. It may be best to use a quiet timepiece without an audible tick. Note the time you begin your meditation. When you stop, look at your timepiece. If, for example, you have committed to 20 minutes and see that 20 minutes has not yet passed, gently close your eyes and continue. Alternately, you can use a very gentle alarm to time your meditation. iPhones have alarm apps. One of the alarms sounds like a very soothing Chinese gong, ideal for this purpose.
Meditate at least once a day. However, you’ll exponentially gain even more benefit if you meditate twice daily.
Benefits of Meditating In Groups
As mentioned earlier, studies show that when groups of people meditate together on a regular basis, the calming wave of energy that’s generated by the nervous system of each meditator affects those around them. This pertains not only to the crime rate in cities; it’s also very useful for families. Hyperactive children become quiet and focused. Pets behave better. And even the neighbors are more agreeable. It makes a lot of sense that people who are calmer, happier, and more centered are not interested in drama, strife, or vindictiveness toward others (which includes waging war). A large number of people meditating together will automatically help create a better world. Think what could happen if your entire family meditates—and on a larger scale, if your neighbors, town, and city meditate, as well!
In a world so greatly in need of healing, I cannot sanction withholding a valuable technique under the pretext of maintaining its presumed purity. Nor can I think of a valid reason to sustain a hierarchy that’s determined to monopolize a technique that should be affordable and available to all. We need all the help we can get. I can think of no greater service than to demystify, and make accessible, a meditation technique that could benefit the entire planet.
Meditation doesn’t have to be difficult, expensive, or complicated. We are fast approaching an era where kindness, cooperation and caring must replace hatred, hostility and hysteria. I encourage you to find a way to keep yourself centered. Meditation is a good place to begin. (For more information on many different types of meditation, read Practical Meditation by Giovanni Dienstmann.)
DISCLAIMER
Nothing taught here is intended to compete with
or substitute for any religion, philosophy,
or other meditation form.
No medical claims or other claims
are made for the effects of this
or any other meditation technique.
******
NOTES
1 Col. (Ret.) Jitendra Jung Karki and Dr. David R. Leffler, "Nepal’s Military Set to Use Transcendental Meditation to Relieve Global Collective Stress and Stop War," March 31, 2017. http://www.collective-evolution.com/2017/03/31/nepals-military-set-to-use-transcendental-meditation-to-relieve-global-collective-stress- stop-war/ (April 5, 2017). On March 28, 2017, the same article appeared in Phil’s Stock World and was titled, "Nepal’s Military Will Soon Be Invincible." As of this writing, the piece has been published in Asia, the Middle East, and North America.
2 M.C. Dillbeck, G. Landrith, and D.W. Orme-Johnson, "Transcendental Meditation Program and Crime Rate Change in a Sample of Forty-Eight Cities." Journal of Criminal Justice, 1981, Volume 4. Abstract at www.ncjrs.gov/App/publications/ Abstract.aspx? id=85219 (December 21, 2017).
3 John S. Hagelin, Maxwell V. Rainforth, Kenneth L. C. Cavanaugh, Charles N. Alexander, Susan F. Shatkin, John L. Davies, Anne O. Hughes, Emanuel Ross, and David W. Orme- Johnson, "Effects of Group Practice of the Transcendental Meditation Program on Preventing Violent Crime in Washington, D.C.: Results of the National Demonstration Project, June—July 1993." Social Indicators Research, June 1999, Volume 47, Issue 2, 153–201.
4 John L. Davies and Charles N. Alexander, "Alleviating Political Violence through Reducing Collective Tension: Impact Assessment Analyses of the Lebanon War." Journal of Social Behavior and Personality 2005, 17(1):285–338.
5 Lynn Stuart Parramore, "Transcendental Meditation: How I Paid $2,500 For a Password to Inner Peace," March 31, 2013. www.alternet.org/economy/transcendental-meditation-how-i-paid-2500-password-inner-peace (April 5, 2017).
6 Charlie Knoles, "Why does the Transcendental Meditation course cost so much?" www.quora.com/Why-does-the-Transcendental-Meditation-course-cost-so-much-960-adult-in-the-USA (April 6, 2017)
7 Herbert Benson and Miriam Z. Klipper, The Relaxation Response (New York: Avon Books, 1975), 95–97.
8 Maharishi Mahesh Yogi, "Thirty or 40 thousand teachers," press conference, May 14, 2003. www.mantra.meditation.onwww.net/meditation/faq.htm (August 5, 2008).
9 Lynn Stuart Parramore, "Transcendental Meditation: How I Paid $2,500 For a Password to Inner Peace," March 31, 2013. www.alternet.org/economy/transcendental-meditation-how-i-paid-2500-password-inner-peace (April 5, 2017).
About the Author
Nenah Sylver, PhD is a consultant, speaker, and internationally published author in the fields of psychology, sexuality, holistic health, electromedicine, physics, spirituality, and social change. Her major books are The Holistic Handbook of Sauna Therapy and the 1104-page Rife Handbook of Frequency Therapy and Holistic Health, 5th Edition, acclaimed worldwide as the "bible" of energy medicine, self-help alternative healing, and complementary medicine. Her goals, through her writing and teaching, are to empower people to think for themselves and become as actualized and loving as possible. She lives with her human and canine family near Phoenix, Arizona, USA. Email her through the contact form on this website.