Śavāsana meditation (often called corpse pose meditation) is a deep relaxation and awareness practice usually done lying down. It’s simple in form but very powerful for calming the nervous system.
What Śavāsana Meditation Is
- Posture: Lying flat on your back, arms relaxed at your sides, palms facing up
- Goal: Complete physical relaxation with gentle, alert awareness
- State: Body asleep, mind awake
How to Practice (10–15 minutes)
- Lie down comfortably
Use a mat or bed. Support your knees or head if needed. - Close your eyes
Let your body sink into the floor. - Breath awareness
Notice your natural breath without controlling it. - Body scan
Slowly move attention from toes → feet → legs → hips → abdomen → chest → arms → neck → face → scalp.
At each area, silently release tension. - Witnessing
Observe thoughts, sensations, or emotions without engaging. Let them pass. - Rest in stillness
Stay with awareness itself, not effort.
Benefits
- Deep relaxation and stress reduction
- Activates the parasympathetic (“rest and digest”) nervous system
- Improves sleep quality
- Enhances mindfulness and emotional regulation
- Commonly used at the end of yoga or as a standalone meditation
Common Challenges
- Falling asleep: If this happens, keep a slightly deeper breath or practice earlier in the day.
- Restlessness: Normal—just return attention to breath or body.
- Mind wandering: Gently notice and let go.
Variations
- Guided Śavāsana: With a teacher or audio
- Yoga Nidra: A structured, longer form of guided relaxation derived from Śavāsana
- Mantra-based: Silently repeating a word or phrase with the breath
If you want, I can:
- guide you through a short live Śavāsana meditation (5 or 10 minutes)
- adapt it for sleep, anxiety, or spiritual practice
- explain how it differs from Yoga Nidra or mindfulness meditation
Just let me know 🌿
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