Learn TM for free: step-by-step instructions - TMGujarat

To learn Transcendental Meditation, The TM Technique is taught by Certified Teacher at the Maharishi Mahesh Yogi Meditation Centre.

In the transcendental meditation course, you will receive one hour of formal one-on-one instruction from your teacher. The course is carefully individualized for you by TM Teacher.

If you want to Learn TM for Free, The very first thing you need to do is find a spot in your house where you can sit for about 10 minutes without being distracted.

1. If you prefer, you can sit cross-legged on the floor, you can sit on a chair, you can sit on the couch, whatever you feel most comfortable with. It doesn’t really matter.
2. Next, sit comfortably and then close your eyes. Taking a couple of deep breaths is the first thing you should do just to calm your mind and center yourself. So for me, I usually take three deep breaths, inhaling deeply and holding for a moment before exhaling.
3. A mindful body scan should be performed after you have done that, A body scan is required just to take a mental notice of how your body’s feeling. By scanning from head to toe, you'll be able to spot aches and pains and even feelings or emotions that may be bothering you. The important thing is that we are just taking note of how we are feeling. It's not something we're judging and we're just seeing how it feels at the moment. Now is the time to take a couple of minutes to focus on any painful emotions or physical sensations you have identified in your body. Don’t judge them. Just sit with them for a few minutes.
4. Once you have completed this stage, it's time to introduce the mantra, So the mantra that I was taught is super simple, and it’s just “ahum”. We have to repeat that mantra gently and silently in our minds until we can almost feel it pulsating 
5. Consequently, you’re not controlling it. You’re not focusing all your attention on it. You'll find that your mind might wander away from that mantra after a minute or so but that's perfectly fine, In fact, an important part of Transcendental Meditation is bringing your mind back to the mantra when you have left it and are engrossed in thoughts, you might do that five ten fifteen times during a meditation session, and that's entirely normal. 
6. The goal isn't to stop thinking, but to observe when you get lost in thought, and then return to your mantra
7. The last few minutes of your meditation should be spent just sitting in silence and letting go of your mantra. And hopefully, by following this TM Technique correctly you’ll feel a lot calmer. Your mind will feel still and you should have fewer thoughts. And it’s an awesome feeling.
8. And then once you’ve Complete that you can just bring your attention to the body, feeling those bodily senses. Wriggle your fingers and then slowly open your eyes and re-introduce yourself back into the world.

Source Link: https://medium.com/@tmgujmeditation/learn-tm-for-free-step-by-step-instructions-tmgujarat-f1a381759ae9