Can I Meditate Lying Down
In the past, we’ve explored how meditation works and why it’s so effective at relieving stress and improving your health. We’ve looked at different ways to practice meditation, including sitting cross-legged on the ground or simply focusing on breathing while laying down. In this article, we’re going to take a look at the latter method — practicing meditation with your eyes closed while lying flat on your back. This technique is known as “laying-down” (or sometimes “lying-down”) meditation, and there are some people who prefer doing their meditations this way. It doesn’t matter what type of meditation you choose to do; what matters is that you enjoy your experience and learn something from it. If you don’t know which style of meditation will work best for you yet, try out all kinds until you discover one that feels right for you. Here’s an example of laying-down meditation:
Sit up straight against the edge of your bed, legs crossed Indian-style. Rest your hands palms upwards on either side of your body, about six inches apart, fingers pointing toward each other. Close your eyes and focus on your breath entering through your nose, filling your lungs, then exiting through your mouth. Feel the air moving through each part of your body — your chest expanding on inhalation, your belly rising on exhalation. Let go of any thoughts that come into your mind — just let them float away. Continue for five minutes without opening your eyes. When you feel ready, open your eyes. You can also perform this kind of meditation while walking around your house or in nature.
If you have trouble sleeping at night, you might want to consider incorporating meditation into your nightly routine. The next day, when you wake up, check in with yourself again. Is there anything else you’d rather spend your morning doing instead of meditating? If not, give it a shot!
Some people find laying-down meditation easier than others. For instance, if you suffer from lower back pain or arthritis, it could be uncomfortable keeping your spine straight enough to sit upright. Also, if you have very soft, thin skin — such as on your face — you may find it difficult to keep your facial muscles relaxed during the exercise. But many people report that they actually get more benefit from a laid-back approach to meditation. If you have concerns about whether you’ll be able to relax enough to meditate lying down, start by finding a comfortable position that makes you feel calm and relaxed. Then, experiment with relaxing your arms and legs. Once you’ve found a position that feels good to you, stick with it until you feel completely comfortable.
Laying-down meditation is especially beneficial because it helps you release tension throughout your entire body, not only in your neck, shoulders, and back. You should also notice a calming effect in your head and overall sense of well-being. Some people say that they feel closer to God after performing this type of meditation, since everything seems to fall silent and still. Many practitioners believe that it takes a lot less energy for your body to maintain a relaxed state when you lie down than when you sit upright.
Many people think that the reason lying-down meditation is harder than sitting-up meditation is because it forces you to move your body freely. However, as with most forms of meditation, the idea isn’t to force relaxation but to allow it naturally occur. So if you need help getting started, here are a few tips to make sure you achieve deep relaxation quickly:
Relaxing your jaw and tongue is essential to achieving a peaceful state of consciousness. Imagine letting go of your tongue, dropping it to the floor and allowing it to become heavy. Now imagine placing your tongue gently on the ground and releasing any tension you were holding onto. Repeat this process for your upper lip, then your lower lip, and finally your chin. Next, visualize your eyelids slowly becoming heavier and heavier, eventually fluttering shut. This is a great way to prepare yourself for deeper stages of sleep. Just remember that once you begin feeling drowsy, it’s okay to leave your eyes open to see whatever sights surround you.
It can be tempting to use visualizations to help you concentrate during meditation. Instead, try using sound to focus your attention inward. Focus on listening to your own heartbeat, which should be somewhere between 60 and 80 beats per minute. Listen closely without trying to change or speed up its rhythm. As you listen, repeat a word or phrase in your mind over and over again. This repetition can help you enter a trancelike state, similar to hypnosis. Or, you can try repeating a mantra, such as Om or Namah Shivaya. By repeating these words silently or aloud, you may be able to reach a state of heightened awareness much faster than by attempting to visualize something.
Meditation is a personal journey, and everyone experiences it differently. If you struggle with insomnia, try taking short naps throughout the day instead of staying awake late at night. If you have difficulty falling asleep, try reading a book or watching television before bedtime. Even though you may not feel tired physically, your brain activity will slow down naturally as you drift off to sleep. Meditation has been shown to increase the amount of melatonin in your system, which controls the secretion of hormones that regulate our circadian rhythms. Melatonin production slows down as the sun rises, causing us to feel groggy and sleepy later in the day.
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