Alternatives To Transcendental Meditation

Transcendental Meditation is just one of many styles of meditation. What differentiates TM from the rest of the pack is that a mantra -- a Sanskrit word or group of words used for focusing -- is given to you by a TM master upon completion of your instruction. Other types of meditation can use a mantra similar to the sound “ohm,” but that will be your personal preference and not a requisite. The alternatives to Transcendental Meditation run the gamut of silent practices during which you focus only on your breath to guided meditations in which you can listen to a recording in order to evoke a state of calm through the use of imagery. Try a few styles to see which ones suit you best.

Loving Kindness Meditation

If you yearn to shed your worries, sit in silence and throw all of your good thoughts into the cosmos through the loving-kindness meditation. In the simplest terms, you’ll be sending loving thoughts, first to yourself and then to a good friend. Next, you’ll invoke loving and kind thoughts for a neutral person in your life, who is maybe a co-worker you neither like nor dislike. And finally, you'll send thoughts to someone you truly don’t like and then to the world in general. By practicing this ancient Buddhist meditation, not only will you reap the benefits of sending good thoughts toward yourself and others, but you’ll learn how to direct your emotions instead of letting them drive you.

Guided Meditation

Trying to find the calm center in your mass of swirling thoughts is difficult for some people. It’s not only the erect posture and the strictures against moving an eyebrow for 20 minutes that discourages people from meditation, it’s the inability to dismiss the wayward thoughts that insist on interrupting their contemplation every few seconds. Listening to a guided meditation is an alternative to TM and every other form of meditation. Using scene setting and positive affirmations, the instructor will guide you from beginning to end and encourage you to eventually practice on your own by focusing on what you want most out of life.

Japa Meditation

Japa is one of those types of meditation which, like TM, employs a mantra. Unlike TM, you can choose any word, short phrase or sound that has meaning to you or empowers you. To help you focus it is suggested that you use a mala which is a string of 108 small beads and one large bead. Thread the beads through your hand one at a time as you chant your power word or sound. This is not a meditation from which you’ll benefit by silence, but it is one that is refreshing because you are removed from your negative or debilitating thoughts for the amount of time it takes you to get through the 109 beads.

Heart Centered Meditation

Like the styles of meditation that encourage you to focus on your inhales and exhales as a way of maintaining focus, the heart meditation requires that you bring your attention to your heart. Your task is to visualize a point of light which pulses in time with the beats of your heart and to choose at least three vibrant qualities, like knowingness, love and bliss that you want to bring into your life. With every beat of your heart, broadcast your intention to embody your chosen qualities.