Lying Down Meditation

In this practice, you’ll be guided to feel the weight of the body melt into the surface beneath you, allowing each part to release, one by one, as the breath deepens and spreads through the whole system. As effort dissolves, energy begins to flow freely again - like water finding its natural course.

Here, there is nothing to do, nowhere to go - only the simple recognition of being fully supported, fully here, fully at rest is required, revealing the quiet intimacy between stillness and aliveness.

Transcript

Lying Down Meditation This is the fourth meditation of a series on standing,

Walking,

Sitting and lying down,

Which are the four main positions that most of us find ourselves in most of the time.

For this meditation,

I recommend lying down on your back.

As with the other three meditations,

The purpose here is to relax as much as possible every part of the body and send any tension down through the surface that you are lying on.

So notice if there is any tension in your head,

Whether it's in your jaw,

At the back of the head,

Whether you are tensing your muscles around the eyes or the forehead,

And relax the tension.

Imagine it being absorbed by the pillow,

By the bed,

And by gravity.

Spend as much time here as necessary until you feel no more tension in the head,

Then move down to your shoulders and arms.

Do exactly the same here,

Breathing in deeply,

Letting the breath find any tension and relax it down into the bed.

Keep moving down with your attention through the chest,

The whole upper body,

The whole lower body.

Again,

Relaxing any tension,

Letting it fall down through the bed,

Be taken by gravity.

Do the same with your legs and your feet.

Spend as much time as necessary to fully relax.

Breathe deeply and enjoy experiencing your body free,

At peace,

Relaxed and happy.

Remain in this position for as long as you want.

And when you get up,

Whether you are sitting,

Standing,

Walking,

Remember these practices and stay relaxed all day.

Every day.

Thank you for listening and I hope to be with you again soon.