After lying down for the night, take some time to follow your breath, just as you do during sitting meditation. You might pay attention to how your belly rises and falls as you breathe, as this can be very soothing. Allow your mind to gently focus, and then gradually relax the technique. Let go of the thoughts, worries and to-do lists that filled your day and come back to the breath. Letting go is a crucial point of mindfulness.
This simple technique can help you achieve calm, give you peace of mind and create a natural transition to sleep. Can you meditate while reclining and still enjoy the benefits?
If you are practicing while lying down, you may want to try lying on a mat on the floor rather than in bed, as a comfy bed sends your mind sleepy signals right off the bat.
After spending the entire day sitting and moving about, the body can use a break. Lying down not only eases accumulated muscular tension, it also refreshes the senses.
Meditation positions lying down act like a reset button, helping you relax more deeply. If you practice a lot of sitting meditation, you might experience some pain in your legs, knees, hips, back or other parts of the body. For over-zealous meditators and people who experience pain and discomfort due to health problems alike, lying down meditation techniques help relieve physical tensions by effectively redistributing your body weight.
Research has shown that meditation, when practiced consistently, helps alleviate symptoms of insomnia and other sleep disorders. If you need help falling asleep, take around 10 minutes to practice mindfulness every night before going to bed.
Many people report that meditation has improved the quality of their sleep, sometimes after just a few sessions.
In addition, there are numerous other benefits of mindfulness meditation that have been well documented by experts:. Mindworks is a non-profit with a mission to share the most authentic and proven meditation guidance to you and our worldwide community.
In order to fully transmit to you the full potential of genuine meditation, we created the 9-level Mindworks Journey to Well-Being. Click the link below to learn more. Previous Next. It's also a good idea to have something like a thin cushion to put under your head for better support and to keep your back straight. As you are much more likely to doze off while meditating on your back, it's better if you keep your eyes fully or slightly open.
Focus your gaze on a blank space on your ceiling or have a decoration hanging high above you. Of course, if you meditate before falling asleep, keeping your eyes shut is not a problem. You can start your session by tensing up all of your muscles, holding for a few breaths, and then letting go with ease.
Try this for a couple more times to let your body sink in. After this, proceed with your meditation as you normally would in any other position, be it loving-kindness or mindfulness meditation, or any other practice that gives you the most joy.
Search in blog Popular Searches. Search in blog. Can You Meditate Lying Down? Benefits of Lying Down Meditation In addition to being a good start for the beginners, meditation while lying comfortably on the floor has many other benefits that might be important for you. How to Meditate Lying Down The best way to meditate lying down is to lay a yoga mat or a towel on the floor and assume a so-called corpse position or a savasana.
Get your body and mind in sync with the help of meditation to improve your health, well-being and performance. Mindset Relaxation. Audra is a writer, an ethical vegan, a compulsive self-experimenter and health-hacker, who plans on living for at least years.
Lift your body up and lengthen your spine with each inhale. Feel the line of energy that goes from the base of your spine out through the crown of your head. Keeping your spine straight will help you to stay alert. You can rest your hands on your thighs with your palms facing down. You can also stack your hands in your lap with your palms facing up.
To do this, place your right hand on top of your left hand with your thumbs gently touching. This hand position is said to generate more heat and energy. Keep your shoulders relaxed and comfortable as your draw them slightly back and down. This helps keep your heart center open and your back strong.
During your practice, check in with your posture from time to time. Ensure that your spine is straight and draw the tops of your shoulders down and away from your ears. Pay attention to the height of your shoulders and notice if one feels higher than the other so that you can adjust as needed. Keep your chin tucked in slightly while maintaining length in the back of your neck. Correctly positioning your chin helps you to maintain your posture.
Keep your face relaxed. You may find that turning the corners of your face up slightly helps to release any tension in the face. It may be helpful to keep your jaw slightly open as you press your tongue against the roof of your mouth. This automatically relaxes the jaw, allows for clear breathing, and slows down the swallowing process. You can also do a few exaggerated yawns before you meditate to stretch your jaw and release tension.
Most people find it easier to meditate with closed eyes. Avoid squeezing your eyes shut. Softly closing them will help you keep your face, eyes, and eyelids relaxed. You can also meditate with open eyes. Maintain an unfocused gaze on the floor a few feet ahead of you. Keep your face relaxed and avoid squinting. This can be disorienting and disrupt the flow of your practice. Check out: 4 Ways to get healthier in 10 minutes a day ».
You may find that your meditation practice is more beneficial if you do the following:. There is no wrong way to meditate, and what you want to get out of a practice is entirely up to you. Keep reading: The best mindfulness blogs of the year ». Decide if you want to commit to meditation practice. Start with an attainable time, such as 10 minutes a day, and choose the time of day that best suits you. Early morning and evening are often recommended, as meditation can help set the tone for your day or help you wind down into sleeping.
Your approach to practice should be tailored to your individual needs. It may be helpful to keep a brief journal to record any insights that arise during your practice. Stay mindful and bring your awareness back to the present moment throughout the day. You may wish to seek the guidance of a yoga teacher who can help you to develop your practice.
There are also plenty of guided meditations available online. Keep reading: The best meditation apps of the year ».
0コメント