Is lying down acceptable for meditation?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.Meditation in the lying position is absolutely valid and especially beneficial for restorative practices such as yoga nidra. In this position, deep physical relaxation is maintained, as is some mental awareness. I have my practice clients who have chronic pain or fatigue use this technique constructively and correctly this way. If this technique is used correctly, it will prevent an unconscious effort at sleeping during the sessions.
Positioning Essentials
- Use firm surface with thin cushion under knees for spinal alignment
- Place arms slightly away from body with palms facing upward
- Position head neutrally using book or thin pillow if needed
- Ensure full body contact with floor for grounding sensation
Wakefulness Maintenance
- Set clear intention before starting to remain consciously present
- Keep eyes slightly open with soft gaze toward ceiling
- Use body scan techniques to maintain sensory awareness
- Practice during daytime hours when sleep pressure is lower
Recognize why this position works well for relieving stress. Reclining reduces the effects of gravity across the spinal column and the joints. The nervous system can get into deeper relaxation states more easily. I measure the clients' improved heart rate variability during reclined sessions compared to seated postures.
Transition mindfully across positions throughout a longer practice. Begin the practice seated, focusing on the breath, then transition into the supine position for body scans. I teach my clients to shift their position if they notice a sense of drowsiness. Doing so helps the practitioner stay alert in practice while allowing for some of the benefits of a fully relaxed state. Your practice becomes adaptable to your energy needs.
Be aware of increased bonuses for various stress levels. Resilient meditation, in particular, helps alleviate physical tension patterns, such as jaw clenching or shoulder tightness. You should connect with the release of adjectives during meditations. I actually notice that clients who experience further relaxation of their condition are linked to muscular patterns rather than passive places.
Read the full article: Meditation for Stress: 10 Proven Techniques
