By providing you with the ability to relax and re-energize, meditation is a powerful way to get in sync with your body. The practice of being still and allowing your mind to settle into a state of awareness can take many forms. One technique that is not often talked about is lying down meditation.
This simple way to meditate can work very efficiently to accommodate specific situations where other forms of meditation cannot. Lying down has proven to be much more of a meditation technique than most people would believe it to be, and the benefits are highly revitalizing for the energy flow of the body.
Savasana (Corpse Pose)
While lying down meditation has been referenced in several ancient texts and scripture depicting the “corpse pose”, this aspect of meditation remains mysterious with a depth of knowledge that is easy to miss.
Yoga Nidra is a deep mental relaxation approach to meditation, often referred to as Yogic Sleep. This technique is performed lying down to give the nervous system an opportunity to calm and restore balance.
In yoga, this pose (asana) is called savasana, and one of the most important aspects of this technique involves lying down flat on the back with the palms of each hand facing upward.
Indian tradition refers to the placement of the hands during meditation as “mudras”. The posture of the hands are used to send different signals to the body and to stimulate natural life force energy flow. In this case, the hands facing upward are signalling the open reception of this energy while breathing deeply.
Benefits of Lying Down Meditation
The choice of meditation technique you opt for should be based on your preference and needs, but incorporating different styles into your overall routine is a great way to find out which techniques best suit your preference as well as various situations.
Besides paving a good way to lead you into a rich sleep, lying down meditation creates a good way for you to rejuvenate your senses after a long day of being in an upright posture.
Consequently, it is ideal to practice lying down meditation in cases where you might have back pain or injuries, knee and leg pains, as well as hip discomfort. This technique of meditation practice perfectly redirects the weight of your body from those body parts and relieves tension.
Lying down with the intention of inviting balance into the mind and body is a great way to reach total body relaxation. Basically, this is the ideal environment for you to synchronize yourself as a whole and develop stronger states of meditation.
Additionally, this technique is also useful to those who have rampant insomniac tendencies, thus paving an ideal mindset that will boost your ability to sleep over an extended period of practice.
Here are some other benefits of lying down meditation
- Decrease in muscle tension.
- Reduced stress and anxiety by bringing the nervous system into a state of coherence
- Increased states of relaxed energy.
- Reduced blood pressure.
- Better quality of sleep.
- Heightened states of alert focus.
- Increased levels of relaxed and vibrant energy.
- Increased flow and productivity.
Practicing Lying Down Meditation
Even though lying down seems pretty straight forward and something we are all familiar with, In order for you to practice lying down meditation appropriately, there are some tips that you need to follow to attain peak experience.
First it is good to assume an appropriate posture that will get you in the mood of meditating. The commonly referred to “corpse-position” is one such posture. Basically, you pick a tall and broad surface to accommodate your size and lie on your back with the intention of keeping your spine straight.
Your legs should be apart (about the same length as your hips), hands away from your body (a foot from hips) and palms facing up.
Close your eyes and get a good sense of the energy present in your body, stretch your extremities gently outward, starting with the legs, arms and head. Scan your body, and consciously release any tension.
Breathe slowly, consistently, and deeply. Imagine each breath nourishing every aspect of your body. Using the mudra of your open hands, consciously receive an abundant flow of energy all the way through your body. Immerse yourself in this feeling for as long as feels appropriate (15-20 minutes).
Release this meditation by slowly deepening your breath, flexing your fingers and toes, reaching your arms above your head, stretching your whole body, exhaling, bringing your knees to your chest and rolling over to the side in a fetal position.
Lying down meditation can also be performed by raising your legs at a 90 degree angle onto a chair or couch. This is great for anyone suffering minor back issues by helping increase healthy blood flow and stimulate a natural release of tension.
Another tip is to listen to meditation music specifically made for meditation. This greatly improves your ability to focus. Lying down meditation, if harnessed properly, can help you achieve an enhanced state of relaxation and focus that can be brought into each aspect of your life.
Meditation is one of the most powerful tools that you have access to. It is important to explore different techniques and always remain open to where this profound ritual can take you.
- How to Meditate Effectively | Tools and Techniques
- Benefits of Integrative Body-Mind Training
- Yoga Nidra Meditation
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