Can you Meditate Lying Down?

Can you Meditate Lying Down?

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The perfect position for meditating leads to much confusion in the community, but arguably the biggest bone of contention is whether we should meditate lying down. 

On the one hand, a seated meditation can get uncomfortable quickly, especially if you’re no stranger to aches and pains. But on the other hand, a lying down meditation can often make us too relaxed, meaning we start the day feeling sleepy as opposed to rejuvenated! 

Lying down to meditate can be far more appealing than sitting on a cold hard floor, but there is a balance to be struck. Get too comfortable, and you’ll be in danger of falling asleep mid-practice! 

When to Meditate Lying Down

Meditating lying down is often very appealing, but there are certain times of the day that it works best. Of course, a meditation designed to help you drift off to sleep is best practiced lying down.

Even so, lying down to meditate should be done with awareness. While meditating lying down on a bed tucked under a warm duvet is an option, we only recommend doing so if your end goal is sleep. 

A morning meditation session is a great way to energise you and put you into the right mindset for the day ahead, but practicing a morning meditation lying down can have the opposite effect.

If you find yourself blearily rubbing sleepy dust from your eyes before your practice, a lying down meditation may not be beneficial!

Of course, one of the best times to meditate lying down is at the end of a yoga practice, while practicing savasana.

Savasana, or corpse pose, is arguably the most important pose. This posture provides the perfect opportunity for your body and mind to be still, and yogis are encouraged to gradually relax one muscle at a time.

The goal is total mind and body relaxation.

meditation and yoga - savasana
Savasana is mindfulness practised at the end of a yoga session

What Meditation to Practice Lying Down?

If you select an appropriate meditation, practising lying down can be extremely beneficial. Both a yoga nidra practice and a guided sleep meditation offer the most benefits if practiced lying down.

If you’re someone who finds a traditional seated meditation uncomfortable, lying down might be a better option. Provided you do so with awareness, almost any meditation can be practiced lying down. 

A yoga nidra practice aims to help you sleep better, release tension and understand your thoughts. Yoga nidra is a deeply relaxing practice, and MindEasy offers a 5 day course to introduce you to this ancient restorative meditation practice.

You’ll learn to practice visualisations, alternate nostril breathing and more – and it can all be done from the comfort of your bed!

Guided sleep meditations also bring about the most benefits when practiced lying down. Ideally, you want to be able to drift into sleep without having to move locations – so find yourself a comfortable lying down position before you get started.

Sleep stories are the perfect late-night wind down, especially for people who struggle to drift off. 

MindEasy’s SleepEasy stories are for those who find themselves tossing and turning well into the night. Each meditation uses relaxing sounds and imagery to help slow your heart rate and allow you to switch off from the stresses of the day. 

As already mentioned, many people find a traditional seated position uncomfortable. Sitting cross legged on the floor, or even sitting upright on a chair or sofa can be difficult if you struggle with joint pain, and for these reasons a lying down meditation may be a better option.

Lying down to meditate can be more comfortable than sitting upright, while many people find it easier to keep still. The physical stability from the floor can support the mind and body, easing pressure and tension on your joints and allowing you to enter a deeper relaxation. 

Meditation Positions - Lying down
Practices like Yoga Nidra are preformed laying down

Benefits of Meditating while Lying Down

While many experts agree that sitting for a practice is preferable when it comes to maintaining awareness, lying down to mediate comes with its own separate set of benefits.

Lying down to meditate can rejuvenate the senses, ease joint pain or aching muscles, promote better sleep and ease anxiety. 

After a long day at work, sitting on an office chair, you may find the last thing you want to do is sit upright on another chair!

Your body may be in need of a break, and a lying down meditation can provide just that. You may find it easier to relax, while the feel of the ground underneath you can help keep you still and supported.

For those who struggle with aching joints or muscles, a lying down practice is a better option.

Those who regularly meditate sitting down can find their knees, legs, hips, back or neck begin to ache.

A lying down meditation can provide a welcome respite. Lying down can help keep your body in a neutral position, although many people find it more comfortable to gently prop up their head or hips.

Yoga Nidra

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Those who struggle with anxiety can find lying down to meditate can help to ease symptoms. Often, anxiety stems from feeling vulnerable.

Feeling your bodyweight being supported by the bed, sofa or floor can be extremely reassuring. When we lie down to go to sleep, we often don’t really focus on the feel of our bed underneath us.

Actually paying attention to the support underneath your body can be deeply reassuring, both emotionally and physically.

Of course meditating lying down is also a great way to help yourself drift off. A lying down meditation can help with a range of sleep disorders, as well as encouraging you to switch off from the day.

While gazing at your smartphone late into the night is tempting, it’s highly unlikely to lead to the best sleep of your life!

Key Facts

  1. Traditional seated meditations can be uncomfortable, and a lying meditation often seems like a more comfy option.

  2. The downside to meditating lying down is that you may fall asleep!

  3. The final pose in most yoga classes is savasana, practiced lying down. The goal is total mind and body stillness.

  4. Yoga nidra is another style of meditating that lends itself well to a lying down posture. MindEasy’s yoga nidra course is designed to help you sleep better, and understand your intrusive thoughts.

  5. Lying down meditations are also perfect for those who struggle with aching joints and muscles.

  6. Meditating lying down can be deeply rejuvenating, and even ease the symptoms of anxiety.