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Can you meditate lying down? It’s a valid question. After all, many people associate the act of meditation with a seated position. This is the most common posture for meditation. But, this doesn’t necessarily mean that your meditation practice will suffer if you choose to try meditating in a supine position instead.

Read on to learn more about correct lying meditation posture, its potential benefits, and the types of meditation you can do in this pose.

Is It Okay If I Choose To Meditate Lying Flat on My Back?

While many meditation experts agree that the optimal position to meditate is seated upright, this doesn’t mean it is the only way to meditate. The only real risk to meditating in a supine position is that you might lose focus or attention, and maybe even drift off to sleep. But, if you’re a novice just trying to find that elusive focus to begin with, and you feel that lying down is a more approachable meditation posture to adopt, then it’s perfectly fine to try a supine pose.

One of the tenets of meditation is to feel energy flowing freely throughout your body. To do so, meditation experts recommend a neutral spine position – something that is achieved by both sitting upright or lying flat. This means you are free to explore any comfortable position that allows you to relax your muscles and really get in the zone.1

What Are Some Potential Benefits Of Meditating Lying Down?

An upright, seated position is often the most recommended meditation posture. Proponents say it helps balance deep relaxation of the body while keeping the mind alert and focused. That said, you can absolutely achieve this while lying down flat. Lying supine while meditating or for mindfulness practice also comes with its own potential benefits.

It Might Be Easier For Some People

If you deal with back or leg problems, you may find sitting for long periods of time uncomfortable. Discomfort undermines the goals of meditation, so it is imperative to hold a posture that allows you to be as comfortable and relaxed as possible.2

It May Help You Sleep Better

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Some people use meditation or mindfulness as means to get better quality sleep. Using some meditation techniques, like letting go of negative thoughts and relaxing your muscles one by one, can help ease you into deeper, more restorative sleep.3

It Makes Meditation More Accessible

Seniors, and those with disabilities, may find lying down more comfortable for meditation. Beginners may also find it easier for them to relax their minds and engage their senses in this posture. Always remember that meditation is all about promoting stillness in your body so you can focus on your breath and your meditation technique. So, if lying down flat makes achieving this stillness easier, then it’s definitely worth a try.4

What Types Of Meditation Can I Lie Down For?

Some types of meditation are even more suited to a supine position. Here are a few suggestions:

Yoga Nidra

Yoga nidra promotes deep relaxation, as you strive to place yourself in a state of consciousness that’s balanced between wakefulness and sleep. This calms your nervous system down and fine-tunes your body’s stress responses. Because of this, yoga nidra is reported to have many beneficial effects on overall health and wellness.5

Sound Healing

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The vibrations created by the soothing sounds of wind chimes, singing bowls, or gentle gongs can potentially help lower stress and support a healthy mental and physical state. This type of meditation invites you to relax in the most comfortable position you prefer, so you can definitely lie down for this.6

Body Scan

The body scan is one of the most popular meditation techniques. It involves focusing on specific body parts or muscle groups and intentionally relaxing or calming them down in sequence, aiming to enter a completely relaxed state. This can help release tension from the body and potentially ease stress and its negative effects.7

Savasana

Not exactly a type of meditation, but is the best position to adopt when meditating lying down. This is also known as the corpse pose in yoga. To do savasana, try lying down flat on a yoga mat. Keep feet hip-width apart, toes relaxed and pointed outward. Extend your arms out on either side and relax your entire body.8

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Meditating Lying Down: Tips For Success

You can and should do what you can to make meditation feel as natural and comfortable for you as possible. This helps you build and sustain a solid practice and reap its potential benefits. As always, being intentional is key. Avoid lying down in bed unless sleep meditation is your goal – use a mat, or lie flat on the floor with your eyes open to help maintain focus and fight drowsiness. Try lying down meditation for a change in your routine, and you just might unlock a new chapter in your meditation journey.

Learn More:
What Are The Benefits Of Spiritual Meditation And How To Practice
Movement Meditation: What It Is, Benefits, And How To Practice
What Is Running Meditation And Should You Try It?

Sources
1 https://insighttimer.com/blog/can-you-meditate-lying-down/
2 https://www.headspace.com/meditation/positions
3 https://mindworks.org/blog/meditation-positions-lying-down/
4 https://mindworks.org/blog/meditation-positions-lying-down/
5 https://health.clevelandclinic.org/what-is-yoga-nidra/
6 https://insighttimer.com/blog/can-you-meditate-lying-down/
7 https://www.verywellmind.com/body-scan-meditation-why-and-how-3144782
8 https://www.headspace.com/meditation/positions