Can I meditate lying down?
Written by
Chen Jialiang
Reviewed by
Prof. William Dalton, Ph.D.Meditation in the supine position is a viable alternative for many practitioners. This position is beneficial for practitioners who utilize body scan techniques or those with certain physical limitations. Maintain a bent knee position to stay alert and aware during your practice. Placing your hands on the abdomen will facilitate a greater sense of awareness of the breath.
Thwart sleepiness with adjustments. Meditate early in the day when energy is high. If needed, keep eyes slightly open. Use helpful cushions under the knees for comfort. Avoid this position if you normally feel sleepy in your sessions.
Position Setup
- Lie on firm surface with spine neutral
- Place pillow under knees to reduce back strain
- Position arms slightly away from body
- Use thin head cushion if needed
Alertness Maintenance
- Set gentle alarm for session end
- Practice during morning energy peaks
- Keep room temperature around 68°F (20°C)
- Focus on continuous breath awareness
Technique Adaptation
- Start with body scans from toes to head
- Use counting method for breath focus
- Incorporate gentle hand movements
- Limit sessions to 15 minutes maximum
Be aware of the unique advantages of prone meditation. This posture enables full muscle relaxation, which is beneficial for body scan meditation. The pressure is removed from the joints, which is helpful for those with arthritis. Many people experience deeper physical awareness when meditating in this position. Above all, choose the comfort of this position over engaging any feelings of guilt at not living up to tradition.
Stay flexible about positions. Relaxation should come first, so start out lying down, but as alertness increases, sit up. Combine with walking meditation for variation. But the effective side is comfort. Not strictness in sitting practice
Read the full article: How to Start Meditating: A Beginner's Guide
