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Lying Practice — Resting the System

Duration: 10–60 minutes

Purpose

When standing practice generates excess energy or mental activity, lying meditation helps the body release tension and calm the nervous system.
It supports recovery, grounding, and integration between sessions.

Posture

  • Lie on your back, body in a straight line.
  • Feet slightly turned inward to relax and open the hips.
  • Arms resting beside the body, or one/both hands placed on the belly.
  • Head neutral; use a small cushion or folded towel if needed for comfort.

Process

  1. Settle — Feel the full contact of your body with the ground.
  2. Scan — Move attention slowly from the feet upward, observing without correcting.
  3. Release — With each exhale, let the body soften into gravity.
  4. Breathe — Natural breath; feel the abdomen rise and fall under your hand(s).
  5. Stay — Remain aware while resting. No goal, no control — simply presence.

Notes

  • Drowsiness is natural; brief sleep is acceptable if the body demands it.
  • Use this practice after standing sessions or during periods of restlessness.
  • Document what you noticed: ease, restlessness, warmth, or change in breathing.
  • Over time, notice how this supports stability in standing and daily life.