Why do TM twice a day? The benefits of TM-like reduced stress and increased clarity-are cumulative and need to be refreshed.
You might wonder if sticking to the recommended routine of two 20-minute TM sessions each day is truly essential. The simple answer, backed by decades of research, is yes, this regularity is key to unlocking the technique's deepest benefits.
Think of it like this: you wouldn't expect to stay physically fit by only exercising once in a while. In the same way, the profound benefits of Transcendental Meditation come from a consistent practice. It’s this regular routine that allows your mind and body to deeply release stress and integrate that state of calm restfulness into your daily life.
What the Science Tells Us
The evidence for consistent practice is powerful. Leading researchers like Dr. David Orme-Johnson have analyzed decades of studies and found a clear pattern: the more regularly you meditate, the greater the rewards.
He explains that consistent TM practice is directly linked to remarkable improvements, including:
A healthier body: Significant reductions in risk factors for serious health issues like heart attacks and strokes.
A more resilient mind: Greater decreases in anxiety, worry, and neuroticism, coupled with increased stability, resilience, and even intelligence.
A better quality of life: Enhanced sociability and overall well-being.
In short, the daily "dose" of TM acts as a powerful, cumulative reset for your entire nervous system.
The 20-Minute Guideline and What To Do When You're Short on Time
Your TM teacher gives you a specific time because it’s the "sweet spot"-long enough to gain deep rest, but short enough to fit into a busy schedule. It’s also important to always allow a few minutes at the end to come out slowly and gently before jumping back into activity.
But life happens! What should you do on a chaotic day when finding 20 minutes feels impossible?
The most important rule is: Don't let the perfect be the enemy of the good.
Skipping a session entirely means missing out on those stress-releasing benefits. Instead, try this:
Shorten your session. If you can't manage 20 minutes, sit for 10 or 15. A shorter meditation is always better than no meditation. You can think of it as a "mini recharge" for your battery.
Reschedule, don't cancel. If your morning is derailed, look for another pocket of time. Can you meditate on your afternoon work break? Or a bit later in the evening when you get home? Remember, the busiest and most stressful days are often when you need your meditation the most.
Shifting Your Mindset: A Meeting with Yourself
The biggest key to consistency is a simple shift in perspective. Instead of seeing TM as another task on your to-do list, start seeing it as a non-negotiable appointment for your well-being.
Many successful people who practice TM schedule it into their calendars just like any other critical meeting. They block out time for "6:00 to 6:30 a.m.: TM to start the day" and "5:00 to 5:30 p.m.: TM to recharge." This simple act transforms it from an optional activity into a committed part of their routine.
After all, you wouldn't casually skip a vital meeting with your most important client or a dear friend. So why would you skip a vital meeting with yourself? This time you spend in Transcendental Meditation is an investment in your health, your clarity, and your happiness. It’s the foundation that helps you be better at everything else you do. By honoring this commitment to yourself, you ensure that the benefits of TM continue to grow and support you for a lifetime.