Is sitting required or can I meditate lying down?
Written by
Thomas Wilson
Reviewed by
Prof. William Dalton, Ph.D.Read about the method. The right positions for meditation are no small matter. Generally, you sit; lying is a method for building techniques that scan the body or relax, and walking. "This is meditative, although when. It combines the rhythm of movement...you might want," advises Rock compresses." Choose the ideal position for you and your meditation goals.
Sitting Postures
- Chair sitting: Feet flat, hands on knees, spine straight
- Cross-legged: Cushion under hips for pelvic tilt
- Kneeling bench: Reduces ankle pressure during longer sessions
- Maintain alert relaxation for breath-focused methods
Lying Positions
- Corpse pose: Palms up, legs slightly apart
- Pillow under knees for lower back support
- Weighted blankets enhance relaxation during body scans
- Ideal for yoga nidra and progressive relaxation
Walking Meditation
- Find 10-15 foot clear path indoors or outdoors
- Coordinate steps with breath: Inhale 2 steps, exhale 4
- Maintain soft gaze ahead without distractions
- Perfect alternative for restless practitioners
Sitting meditation. Maintain the alert, relaxed poise necessary for the attention exercises. Select a chair if you experience discomfort with your knees or hips. Keep your spine erect but not tense. This position helps you avoid becoming drowsy while concentrating on your breath or on other details. Your mental state is closely related to your posture.
Lying meditation can be optimal for certain relaxation techniques (like body scans) or yoga nidra, which involves deep resting. It's important to know that you need to be fully propped up for the body scans, which can make them feel more effective. Or, if you're prone to falling asleep, avoid that pose; instead, keep your eyes slightly open or follow the guidance.
*Walking meditation* provides a dynamic means for *movement integration*. This method suits those who chafe at stillness or those with back pain too severe for traditional cross-legged meditation positions. Pacing the floor indoors works too on rainy days. Slow your pace to deliberate steps in synchrony with your breathing. This technique helps you build awareness of the details of your daily activities and chores.
Position flexibility. Adapt to changing needs by varying your form. For long sessions, alternate between sitting and lying, getting up to walk off drowsiness when it overtakes you. Your comfort is going to be a more potent force in determining at what stage you are most effective than any orthodox rules. Strive to find your own best position.
Read the full article: 10 Essential Meditation Techniques for Beginners
