Now, we are going to learn about the lying down meditation. The lying down meditation nourishes the body because you lie there without any wandering thoughts. Focus your mind on your dantian (lower abdomen), but don’t exert too much mental effort. Just lightly focus your mind there. Rest your hands there, without exerting too much force, without attachment. In other words, concentrate your mind on your dantian and nourish your body.
This is one of the best ways to maintain health—it nourishes your body even better than sleeping. If you lie there without wandering thoughts, it’s better for your body than sleeping. The best way to maintain health is the lying down meditation. It means abiding in meditation while lying down, and the requirement is not to fall asleep. **Demonstration of the Lying Down Meditation:** Spread your legs apart, as wide as your shoulders. Bend your knees and gradually bring them together. Clasp your hands into “vajra fists” and lightly rest them at the base of your thighs. Watch your breath. Focus your mind on your dantian, without exerting too much mental effort, without attachment. Keep your head upright, close your eyes, and maintain awareness. Cover yourself with a blanket. **Demonstration of Vajra Fist** **Demonstration of Getting Up:** First lie on your right side, and then slowly get up. **Tips for the Lying Down Meditation:** 1. The best results are achieved if you can maintain mindfulness without falling asleep. However, if your body is weak and you are very tired, it’s okay to fall asleep. If you fall asleep, you can still replenish your energy well. Just focus on relaxing during the lying down meditation. 2. The best time to practice the lying down meditation is from 11:45 AM to 12:15 PM. However, it can be practiced at other times as well. People with insomnia can practice it often, as it greatly helps with sleep.