Can meditation be done lying down?
Written by
Tran Quang
Reviewed by
Prof. William Dalton, Ph.D.The process of meditating while lying down is a beneficial entry point for beginners. I especially recommend it for evening sessions. Good alignment is important. If necessary, place a pillow under your knees to support them. Your spine should feel neutral. It is a very valuable position for releasing tension.
Body Position
- Lie flat on your back with arms slightly away from sides
- Use thin pillow under head for neck support
- Place cushion under knees to reduce lower back strain
Alertness Techniques
- Keep eyes slightly open focusing on ceiling pattern
- Place palms facing upward to maintain subtle energy
- Set gentle timer to prevent accidental sleeping
This position greatly benefits evening relaxation. It is also a wonderful practice to do a body scan with breath work, lying down. Start with your toes and gradually move awareness up your body. This is something I practice just before going to sleep. You clear physical tension that has built up over the day.
Relief for back pain can be experienced here. Sitting may strain some spines. Lying distributes the weight evenly; therefore, it is recommended to practice this position. You can still maintain your practice after a full recovery from an injury. You will begin to move to seated positions as you gain strength.
Avoiding sleepiness is achieved with a few simple changes. Keep the room slightly cool. Become aware of the sensations at your nostrils as you inhale and exhale. I sometimes place one foot flat on the floor. You are engaged to the extent that you aren't fighting the urge to sleep. In other words, you are recognizing your body's needs without feeling a need to disregard them.
Read the full article: 10 Meditation Techniques for Beginners
