Transcript generated automatically by AI and may contain errors.
Chapter 1: What is the main topic discussed in this episode?
Welcome back.
Chapter 2: Can you meditate while lying down?
Today we're going to approach a slightly controversial topic in meditation. Whether or not you can meditate lying down.
Chapter 3: What are the benefits of meditating lying down for sleep?
For most meditation teachers, meditating lying down is the one thing we try and prevent for the beginner.
Chapter 4: How can I find a comfortable position for lying down meditation?
Because usually we are so conditioned into falling asleep when we lie down,
Chapter 5: What is the significance of breath awareness in this practice?
that the moment we lie down and begin to consciously relax, our brain, our body, decides sleep is on the way. But it is important to recognize that we can meditate in any position, in any posture, at any time. And our sitting meditation is meant to train us so that we come to that realization, so that we come to that ability.
There are also, of course, people who find it difficult to sit for periods of time. Perhaps you've an old injury or a sore back, or perhaps you just don't have the space to sit.
Chapter 6: How can I avoid falling asleep during lying down meditation?
And so meditating lying down is a skill that should be learned.
Chapter 7: What should I do to conclude my lying down meditation practice?
One of the practical ways of ensuring that we don't fall asleep in the midst of lying down meditation is to pull our knees up so that the soles of our feet are flat against the bed or the couch and our knees are raised. Then we continue the meditation as normal. But if we begin to fall asleep, our legs will usually begin to fall to one side or the other.
And this physical sensation can draw us back again into the fullness of awake, aware meditation. So if you would like to learn this particular way of meditating, this is what we're going to do today. Allow yourself to find a comfortable position, perhaps lying down on the floor or on a bed or on a couch. It can be good to try and make sure that you won't have to adjust your posture too much.
So take a few moments to really get comfortable. You might like to throw a blanket or rug over yourself. The body can cool down very quickly when lying down, especially if it's lying against the floor. Place a small cushion or pillow under your head. And then gently raise your knees so that they are pointing up and the soles of your feet are flat against the bed or the couch.
Once you're ready, we'll begin. As you lie down, your knees pulled up, your feet flat against the bed or the couch, just take a moment to simply be with this posture. At the start, it may feel quite awkward or unusual. And so it's good for us to fit into it, almost like putting on a new set of clothes. What does it feel like to lie this way?
How does it feel to be in a position that normally we would only take as we were heading for rest and sleep? If you're feeling tired, you may like to just note that for yourself mentally. But once again, we invite you to make the core intention of your meditation present. The intention to be aware. The intention to grow in compassion. The intention to be present.
and then perhaps whatever other personal intentions you may have. As a ritual gesture to begin, even though you're lying down, you may like to either make the sign of the cross or simply make a small bow or to bring your hands into prayer posture in front of your heart. Whatever is comfortable for you. And then simply allow the body to relax.
Sometimes when we're lying down, it can actually be easier to follow the rhythm of the breath. We can be more aware of the breath as it descends into the belly and as it moves back up to be breathed out again into the air. If you're finding it hard to follow this, It can be a help to place your hands over your belly or solar plexus. Not pressing in hard, but just enough to notice the movement.
One of the oldest images for the breath was the old bellows that used to be used to stoke a fire. So you can feel the rhythm of the bellows of your breath, the movement of your diaphragm as it moves up and down as it pumps breath and life in your body. As you settle, you may need to adjust the posture of your shoulders slightly.
A lot of us tend to live throughout the day with the shoulders curved a little around in front of us. This comes particularly when we spend a lot of our time driving or working on keyboards or working with our phones. So for a moment or two, just loosen and revolve the shoulders, even as you're lying down.
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