How to Calm Your Nervous System

By John Millen

If I asked you to stop reading this, close your eyes and sit comfortably for 20 minutes, would you do it? Could you do it?

I know you might be committed right now, but if you had the time, could you sit and just be quiet?

For most of us, the answer would be “no.” Our minds race, we feel drawn to our phones, and we can’t just sit.

Most of us feel some level of anxiety, some much more than others, in this turbulent world of ours.

I feel much more settled since I learned to calm my nervous system.

How? The short answer is that more than two years ago I began meditating twice a day, 20 minutes in the morning and 20 minutes in the early evening.

I’d like to say this consistency was because of my willpower and discipline, but that would be untrue.

Nothing stuck

You see, over decades I’ve tried various forms of meditation –– phone apps, group meditation, even a weekend retreat at a Zen Monastery. Despite my enthusiasm and resolve, nothing stuck.

Then I happened to see a video of Jerry Seinfeld talking about a meditation he’s practiced every day for more than 40 years, called Transcendental Meditation, also known as TM.

I’m going to explain how I came to practice this meditation, but I don’t want to sound like I’m pitching this. I’m not. You have to do what’s right for you.

I’ve never talked about this publicly. It’s been private for me. I’ve only recommended TM to a handful of clients and friends who I thought would especially benefit.

Before explaining how I got here, let me tell you what I’ve experienced over the past two years.

Sense of calm

TM has given me a sense of calm in the midst of this storm of life. As a person with life-long ADHD it’s also helped me to focus. I'm much more productive and present in the moment. 

It’s also easier for me to let the day-to-day society noise pass me by, as well as literal noise in my environment. I’m able to handle daily issues with a sense of calm. I feel more gratitude for life and more compassion for people every day.

When I’m speaking or coaching, I feel more open and connected with people. Less focused on myself and more attuned to my purpose in meeting their needs.

My path to TM

With that, let me share a little more about my path to TM. 

The only thing I knew about TM was that The Beatles had learned it from its founder Maharishi Mahesh Yogi, a physicist, in India during the 1960s. The band credited TM with bringing them mental clarity and a creative boost. In fact, the two living Beatles, Paul McCartney and Ringo Starr, still practice TM every day. 

As I researched this method I found that many public figures practice TM, including financial expert Ray Dalio, Oprah Winfrey, Hugh Jackman and Arianna Huffington among many others.

These names piqued my interest but I needed to know more substance before trying this form of meditation.

Easy and relaxed

I learned that TM differs from other meditation practices because it doesn’t require intense focus or concentration. Instead, you sit comfortably with your eyes closed for 20 minutes twice a day, using a personalized mantra to calm your mind and reach a state of deep, restorative rest. It’s easy and relaxed.

Unlike mindfulness or other common meditation styles, TM isn’t about observing your thoughts or “emptying the mind.” Instead, it allows you to transcend thought by focusing on your mantra, entering a state of relaxed alertness where the mind settles naturally. 

I also learned that TM is the most scientifically researched of any form of meditation, with more than 600 peer-reviewed studies. They’ve found positive results in the treatment of cardiovascular disease, blood pressure, stress, sleep disorders and anxiety and depression.

In fact, the U.S. Department of Defense is running long-term clinical trials on the use of TM to treat PTSD in veterans and current service members.

Personalized mantra

One unique aspect of TM is that each meditator learns the technique from a teacher who gives you your own mantra, which serves as a mental anchor during meditation.

TM is taught through certified TM teachers in a structured course, typically spanning a few hours total over four days, where students receive personalized guidance on how to meditate effectively and correctly.

Life changing

David Lynch, who passed away last week, 20 years ago created a foundation that provides free training for people in need. Here’s what he wrote about TM: 

I started Transcendental Meditation in 1973 and have not missed a single meditation ever since. Twice a day, every day. It has given me effortless access to unlimited reserves of energy, creativity and happiness deep within. 

This level of life is sometimes called “pure consciousness”—it is a treasury. And this level of life is deep within us all. 

But I had no idea how powerful and profound this technique could be until I saw firsthand how it was being practiced by veterans who suffer the living hell of post-traumatic stress and women and girls who are survivors of terrible violence. 

TM is, in a word, life changing for the good.

I don’t often say “life changing,” but TM has certainly changed my life in so many ways.

I give thanks to my teacher Cary Davis, here in Columbus, Ohio, who has been teaching TM for more than 50 years.

If you’re seeking more mental clarity, emotional resilience and physical well-being, I’ve found Transcendental Meditation offers a straightforward approach to tapping into a sense of inner calm and focus.

You can use this link to learn more about TM and find a teacher near you.