Automatic Self Transcending Meditation (ASTM)

Automatic Self Transcending Meditation (ASTM) is a meditation technique designed to effortlessly quiet the mind, promote relaxation, and access a state of restful alertness. Rooted in the broader tradition of Transcendental Meditation, ASTM seeks to guide practitioners toward inner peace and self-development by allowing the mind to naturally transcend active thought.

What is Automatic Self Transcending Meditation?

ASTM is a process where the mind moves beyond active thinking and mental activity to experience a state of restful alertness, often described as transcending. Unlike meditation techniques that require concentration, focus, or effort to control the thoughts, ASTM emphasizes an effortless approach. During ASTM meditation, the practitioner uses a specific mantra or sound to gently guide the mind inward without trying to force it or concentrate on the mantra.

The term automatic refers to the natural and spontaneous process by which the mind transcends itself during this meditation. The goal is not to clear the mind forcibly, but to let thoughts settle by themselves, allowing a quieter and quieter mental state to unfold naturally.

Origins and Background

ASTM is closely related to Transcendental Meditation (TM), a meditation technique popularized in the mid-20th century by Maharishi Mahesh Yogi. TM introduced the concept of auto-transcending, where the mind automatically goes beyond active thinking when given a personalized mantra. ASTM has developed as a contemporary interpretation or style that highlights this automatic, effortless transition into transcendence.

While TM has its roots in ancient Vedic traditions, ASTM has become popular in contemporary wellness and meditation circles for its simple, natural method requiring no belief system, specific rituals, or religious affiliation.

How ASTM Works

The practice of ASTM typically involves sitting comfortably with eyes closed and silently repeating a quietly chosen mantra or sound. The mantra itself is usually a neutral, meaningless sound designed to help the mind settle. Importantly, the practitioner does not need to focus intently on the mantra; rather, it is repeated gently and effortlessly.

Because no effortful concentration or control over the mind is needed, ASTM can be accessible to beginners as well as experienced meditators. The mind naturally moves towards quieter levels of awareness and, after regular practice, transcends active thought to a state of pure consciousness or restful alertness.

Key Elements of ASTM Practice

• Effortlessness: There is no forcing or controlling thoughts; the meditation happens naturally.
• Use of a mantra: The sound acts as a gentle vehicle for the mind to move inward.
• Comfortable posture: Sitting with eyes closed in a relaxed and upright position.
• Regularity: Practicing daily, typically twice a day for 1520 minutes, is recommended.

Benefits of ASTM

ASTM has been associated with a variety of physical, mental, and emotional benefits, many of which stem from the deep state of relaxation and restful alertness it cultivates:

• Stress reduction: By calming the nervous system, ASTM can help reduce the impact of daily stressors and lower cortisol levels.
• Improved mental clarity: Regular practice may improve focus, reduce mental fatigue, and enhance creativity.
• Emotional balance: Enhanced ability to regulate emotions, leading to greater resilience against anxiety and depression.
• Better sleep quality: Many practitioners report improved sleep by helping the mind unwind before rest.
• Cardiovascular health: Some scientific studies have found benefits such as reduced blood pressure and improved heart function.
• Increased overall well-being: A general sense of peace, vitality, and improved cognitive function are commonly experienced.

Scientific Research on ASTM

Although ASTM as a labeled technique is relatively new, its core principles closely mirror those of Transcendental Meditation, which has been extensively researched. Numerous studies have investigated TMs effects on health outcomes, many of which can be extrapolated to ASTM due to the similar mechanism of automatic transcending.

Some noteworthy findings from meditation research include:

• Reduction in anxiety and depression symptoms.
• Lower blood pressure and decreased risk of cardiovascular disease.
• Improvements in brain function, including increased alpha brain waves associated with relaxation.
• Enhanced cognitive performance and memory.

More research specific to ASTM continues to develop, but the overarching theme remains that effortless meditation styles promoting transcending deliver unique benefits compared to concentration-based techniques.

How to Start Practicing ASTM

To begin ASTM meditation, it is usually recommended to receive personal instruction from a qualified teacher, especially to receive an appropriate mantra. However, the practice's principles allow for a simple starting approach as well:

1. Find a quiet place: Choose a calm environment where you wont be disturbed.
2. Sit comfortably: Sit in a chair or on the floor with a straight spine but relaxed.
3. Close your eyes: This helps reduce external distractions and encourages turning attention inward.
4. Choose a soft mantra or sound: This can be a simple syllable or sound you repeat silently. Keep it gentle and effortless.
5. Repeat the mantra softly: Repeat the sound gently in your mind without trying to concentrate or push away thoughts.
6. Allow your mind to settle: When thoughts arise, gently return to the mantra without judgment.
7. Meditate for about 15-20 minutes: Two sessions a day are ideal but once daily can still be beneficial.
8. After meditation, sit quietly for a few moments: Enjoy the calmness before resuming your day.

Common Questions About ASTM

Is ASTM the same as Transcendental Meditation?

ASTM shares many similarities with Transcendental Meditation, particularly the effortless use of a mantra to achieve transcendence. However, ASTM emphasizes the automatic aspect of self-transcending, focusing on the natural flow of the mind beyond thought without effort or concentration. Some consider ASTM a modern interpretation or simplified approach within the same category of meditation.

Do I need special mantras?

Traditionally, personal mantras are given by trained instructors to align with each practitioners mind. However, ASTM encourages a gentle and effortless repetition of sounds that do not hold specific meaning or intellectual engagement, so simple neutral sounds may be used when instruction is unavailable.

Can anyone practice ASTM?

Generally, yes. ASTMs effortless nature makes it accessible to most people, regardless of age or meditation experience. However, those with certain mental health conditions should consult healthcare providers before starting any meditation practice.

Is ASTM a religious practice?

No, ASTM is a secular and non-religious meditation technique. Although it has roots in Vedic traditions, it requires no specific beliefs, rituals, or affiliations. It can be practiced by individuals of any or no religious background.

How long before I see results?

Many practitioners notice immediate feelings of relaxation after a single session. More profound benefits related to stress reduction, emotional balance, and cognitive function usually develop with consistency over weeks or months of regular practice.

Conclusion

Automatic Self Transcending Meditation offers a simple, natural, and effortless path toward inner calm and clarity by allowing the mind to transcend active thought automatically. Its focus on ease rather than effort distinguishes ASTM from many other meditation styles, making it a highly accessible technique for improving mental, emotional, and physical well-being.

Whether you seek to reduce stress, improve focus, or cultivate a deeper experience of self-awareness, ASTM may provide a gentle and effective approach to achieving these goals by embracing the minds natural tendency to settle and transcend.

The goal of automatic self-transcending is to allow the mind to transcend itself effortlessly, revealing the purest form of awareness beyond thought.

For those interested in exploring ASTM further, consider consulting qualified instructors or meditation resources that focus on effortless, mantra-based meditation techniques.