Swallow Meditation: A Step-By-Step Guide

how to make swallow meditation

Many people experience a strong urge to swallow when they meditate. This can be distracting and frustrating, and even painful if it causes you to jerk your neck. There are several tricks you can try to prevent this from happening. Firstly, try meditating with your eyes half-open in a slightly dark room. Alternatively, place the tip of your tongue on the roof of your mouth to stop saliva from building up. You could also try relaxing your body and mind as much as possible, perhaps with the help of soothing music, and focusing on enjoying the moment rather than achieving or reaching anything. If you have more experience with yoga, you could also try an inverted pose like the Fish Pose or the Headstand.

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Try meditating with your eyes half-open

Swallow meditation is a form of meditation that involves keeping your eyes partially or fully open. It is a technique used in various meditation traditions, including Zen Buddhism and Tibetan Buddhism.

  • Find a quiet and comfortable space where you can sit or stand without distractions. It is important to feel relaxed and undisturbed.
  • Maintain a relaxed posture. Sit or stand in a way that feels natural and comfortable, keeping your back straight but not stiff. This will help you stay alert and focused.
  • Decide on the duration of your meditation session and set a timer. If you are new to swallow meditation, start with a few minutes and gradually increase the time. Knowing there is an endpoint can help you stay relaxed and focused.
  • Focus gently on a point or maintain a soft gaze. You can choose a specific object or spot to rest your gaze on, or simply keep your eyes open without focusing on anything in particular. Avoid straining your eyes and maintain a relaxed gaze.
  • Pay attention to your breathing. Focus on the air moving in and out of your nose or mouth to anchor yourself in the present moment and prevent your mind from wandering.
  • Be aware of your surroundings without getting distracted. Acknowledge the sights and sounds around you without letting them carry your attention away. This will enhance your awareness and presence.
  • Observe your thoughts. It is normal for your mind to wander during meditation. Simply notice your thoughts and gently bring your focus back to your breath or chosen focal point.
  • Stay present and return to the moment. The key to swallow meditation is returning to the present moment whenever your mind drifts. Gently guide your attention back and cultivate a state of presence and attention.
  • Close your meditation practice with gratitude. Take a moment to feel grateful for the time you spent meditating and acknowledge the effort and benefits of your practice.

Remember, meditation is a state of mind, and there is no one-size-fits-all approach. You may need to experiment with different techniques to find what works best for you. Start slowly and be patient with yourself as you develop your meditation practice.

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Place your tongue on the roof of your mouth

Placing your tongue on the roof of your mouth during meditation is an ancient yogi practice called Jivha Bandha. It is used during pranayama or during certain yoga postures, but not in regular meditation.

To perform Jivha Bandha, turn the tip of your tongue back toward your uvula. Press it hard against your soft palate, then move your tongue forward across the roof of your mouth until it rests firmly against the base of your front teeth. Press your entire tongue up into the roof of your mouth so that it fills the entire roof.

This practice is said to strongly elevate your inner energy and complete an energy pathway. It is also said to reduce salivation during meditation, which can be a distraction and interfere with abdominal breathing.

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Relax your body and mind

Relaxing your body and mind is an important part of meditation. Here are some tips to help you achieve this:

Body Relaxation Techniques:

  • Progressive Muscle Relaxation: This technique involves relaxing all the muscles in your body, starting with your face and head and moving downwards. Tense each muscle group for a few seconds as you breathe in, then relax them as you breathe out. This exercise is especially useful when you're trying to fall asleep.
  • Yoga, Tai Chi, and Qigong: These ancient practices combine rhythmic breathing with a series of postures or flowing movements, providing a mental focus that can calm a busy mind. Yoga, in particular, is a well-known stretching exercise that helps clear your mind and ease anxiety.
  • Exercise: While it may not be the first thing that comes to mind when you think of relaxation, exercise helps relieve stress and reduce muscle tension and anxiety. It can be as simple as going for a walk or doing some gardening.
  • Nature Therapy: Spending time in nature has scientific backing as a way to relax your body. Being outdoors lowers blood pressure and heart rate and reduces the production of stress hormones. Even listening to sounds from nature, like waves or rustling leaves, can have a positive impact on your mental state.

Mind Relaxation Techniques:

  • Deep Breathing: When anxious, our breathing tends to be shallow and rapid. Consciously taking deep breaths helps stimulate the body's parasympathetic nervous system and triggers a calming response, reducing heart rate, blood pressure, and muscle tension.
  • Meditation: Meditation helps you focus on the present moment and limit distractions. It can be as simple as focusing on your breath: breathe in through your nose and out through your mouth, thinking about letting go of stress. Visualization can also help—imagine a peaceful place and focus all your thoughts and energy on it.
  • Cognitive Restructuring: This technique, which is an aspect of cognitive behavioral therapy (CBT), helps you develop better habits to limit your stress response. It encourages you to perceive things more realistically and not react strongly to non-threatening situations.
  • Music: Listening to music is a great way to relax your mind by distracting yourself from worrying thoughts. Play your favourite songs and sing or dance along, or opt for relaxing music to soothe your mind.
  • Social Connection: Talking with a trusted friend or loved one is an effective way to relax your mind. Sharing your thoughts and feelings with someone who cares about you can help you process your emotions and manage stress.

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Try inverted yoga poses

Inverted yoga poses, or asanas, are a great way to level up your yoga practice and gain a new perspective—both literally and metaphorically. Inversions are poses where your body is turned upside down, with your head below your heart and hips. This can be a half inversion, where your head is below your heart and hips, or a full inversion, where your head is below your heart and legs.

Inversions are believed to release tension, increase circulation and energy levels, and strengthen muscles. They are also thought to promote emotional growth, calm the mind and spirit, and help you become more connected with the earth.

Downward-Facing Dog (Adho Mukha Svanasana)

Start on all fours, with your knees and hands on the ground. Align your hands directly under your shoulders and your knees under your hips. Press down on your hands and straighten your legs while lifting your pelvis toward the ceiling. Keep your knees slightly bent and lengthen your spine, positioning your head between your shoulders, facing down. You should feel a slight stretch in your hamstrings and upper back. Hold this pose for 30-60 seconds.

Legs-up-the-Wall (Viparita Karani)

Place a folded towel on the floor where the floor and wall meet. Sit on the towel and lie on the floor, placing your legs up against the wall with the bottoms of your feet parallel to the floor. Ensure your sitting bones are a few inches from the wall and your tailbone is on the folded towel. Keep your legs gently touching the wall with your knees relaxed. You should feel a slight stretch. Hold this pose for 5-20 minutes, practising slow, controlled breathing.

Child's Pose (Balasana)

Sit your hips back toward your heels and fold your chest over your knees, bringing your forehead to the floor. Stretch your arms straight in front of your body with your palms facing the floor. You should feel a gentle stretch in your back. Hold this pose for 30-60 seconds.

Forward Fold Pose (Uttanasana)

Start standing with your feet hip-width apart and your arms by your sides. Bring your arms straight up over your head, then gently swing them down to the sides while bending at the hips. Place the palms of your hands on the floor in front of your feet or use a yoga block. Keep your legs straight with your knees slightly bent and your hips aligned with your ankles. Lean forward gently to bring weight to the balls of your feet. Try to engage your quadriceps to allow the hamstrings to stretch. Allow your head to hang and hold this pose for 30-60 seconds.

Shoulderstand (Sarvangasana)

Lie on your back with your feet placed together and arms positioned alongside your body. Inhale deeply as you raise both legs to a 90-degree angle. Lift your hips towards the ceiling, resting your hands on your hips and moving them towards your shoulder blades. Raise your hips as high as possible while drawing your chest towards your chin. Maintain the support of your hands to keep your back in a stable position and ensure that your feet end up directly above your head. Breathe slowly and deliberately while focusing on the region around your throat.

If you have any neck or shoulder issues, place a folded blanket under your shoulders to release pressure on your neck. For asthma or other breathing disorders, hold this pose for a short duration.

Headstand (Sirsasana)

Begin sitting on your knees and hold your elbows to measure the width of your stance. Lower your arms to the ground, placing them directly underneath your shoulders while maintaining the position of your elbows. Bring your hands closer together and interlock your fingers, forming a triangle shape. Place the back of your head in your hands and curl your toes while straightening your knees and raising your hips. Slowly walk your feet towards your shoulders, drawing each knee towards your chest. Inhale and lift your legs towards the sky, keeping them straight. Focus your attention on a stable point, ideally at eye level. Take relaxed, deep breaths and hold the pose for as long as it is comfortable.

If you have neck, shoulder, or back issues, you may want to try an Easy Headstand for 10-30 seconds at a time, under the supervision of a qualified yoga instructor.

Remember, it's important to listen to your body and practice these poses safely. If you have any medical conditions or concerns, consult a healthcare provider before attempting inversions.

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Try to view swallowing as a positive experience

Swallowing is a complex process that involves the coordination of about 50 pairs of muscles and many nerves. While it is a natural impulse, some people experience a strong urge to swallow when meditating, which can be caused by anxiety.

To turn this "bad" experience into a beautiful one, as Yogananda puts it, try to view swallowing as a positive experience. Instead of trying to control the urge to swallow, embrace it. Meditate on the idea that you are swallowing divine nectar.

  • Try meditating with your eyes half-open, in a slightly dark room. Remember to continue looking inside, with your eyes slightly lifted, without any discomfort.
  • Place the tip of your tongue on the roof of your mouth. This may help reduce strong salivation. Keep your mouth completely relaxed while doing this.
  • Relax your body and mind as much as possible. Put on some soothing music and focus on complete relaxation.
  • Try some simple yoga inversions right before you start to meditate, such as Matsyasana (Fish Pose), Sasamgasana (Hare Pose), or Balasana (Child Pose).
  • Meditate on the thought that you have nothing to digest, achieve, or reach. Now, you can just be and enjoy the moment.

Remember, meditation is an art of experimentation, and there is no one-size-fits-all solution. You may need to try out different techniques to find what works best for you.

Frequently asked questions

Try adjusting your posture by sitting up straight and keeping your eyes slightly open.

Try placing the tip of your tongue on the roof of your mouth.

Try to relax as much as possible, especially your mouth, heart, and mind. Focus on enjoying the moment and being present.

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