Transcendental meditation (TM) is a mantra-based practice where you silently repeat a specific word, phrase, or sound. It is a specific form of silent mantra meditation developed by Maharishi Mahesh Yogi. It gained popularity in the mid-20th century and is widely practiced for stress reduction, improved focus, and overall well-being.

• Benefits: Deep relaxation, reduced stress, and improved focus.
• How to practice: Sit with eyes closed, repeating the mantra silently for 15–20 minutes twice daily.

Body Scan meditation is a practice of mentally scanning your body from head to toe to release tension and become aware of physical sensations.

• Benefits: Reduces stress, improves sleep, and fosters a connection between mind and body.
• How to practice: Lie down, close your eyes, and focus on each body part, consciously relaxing as you move through.

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