Meditation practice often focuses on posture. Most people are aware of having to keep their back straight and holding this meditation position throughout their session.
But, is it okay to meditate lying down?
After all, some people can maintain a supine position but not a seated position. For example, you may have a bad back, a disability that keeps you from sitting or may only find the time to meditate when you’re lying down in bed at night (or in the morning).
Is It Okay to Meditate Lying Down?
Can you meditate lying down?
You want to be comfortable while meditating, but you also want to keep your spine aligned when meditating,
Thich Nhat Hanh always tried to find ways to bring mindfulness to the world. He had a knack for bringing ancient wisdom and modern life together in ways few could. He made it a point to mention that you can practice mindfulness while standing, working, cooking, lying down and in virtually every position you can imagine.
Yes, mindfulness differs from traditional meditation, but they overlap enough in their energies that you can do both lying down.
If you like lotus position or sitting while meditating, do it – it’s the right choice for you.
However, you can meditate:
- Lying down
- Sitting in a reclining chair
The key most important thing is to be in a peaceful place where you can focus on your meditation.
Why Meditating While Lying Down May Be a Good Choice for You
You never want to put your meditation practice “into a box.”
What does this mean?
Everyone has a meditation method that they prefer and others that do not work for them. Lying down and meditation may be a good choice for you, if:
- Sitting in an upright position causes you any level of pain and discomfort.
- You have difficulty maintaining a straight back.
- You want to start your day filled with energy and only have “me” time before you get out of bed in the morning.
- You have trouble falling asleep at night and want to find a way to calm your mind and begin meditating.
Lying down can actually be an energizing meditation to start the day.
Why Meditating While Lying Down May NOT Be a Good Choice for You
Meditation isn’t about the shape as the Buddha says. Instead, you should lay down if it’s beneficial to your practice. For many people, lying down while meditating isn’t for them because:
- They fall right to sleep. Often, people are short on time, they want to meditate, and they try to squeeze in their practice right before bed. And what happens? They meditate for a few minutes and when they open their eyes, it’s morning.
- Lying down is uncomfortable. If you find lying down uncomfortable, it’s not the right position for you.
- You lay on your side or stomach. It’s important to keep a straight back when meditating because it allows energy to move through your chakras with greater ease. In addition, an elongated spine will allow you to feel better after meditation. In fact, a straight back has been linked to moods. One study found that people with hunched backs have recurring major depression disorders.
Tips for Lying Down and Meditating
Going into your meditation can be a challenge. However, the following tips can help you get the most out of your experience:
- Support your back. Extend the spine fully and add support if you want to stretch the spine further. Some people place a pillow under their mid back to stretch it out and add support to the spine. However, if you have a supportive bed, feel free to simply lie on your back.
- Avoid lying on your side. Laying on your side will not allow for easy energy flow through your chakras.
- Pull the shoulders back. When you pull your shoulders back, you’ll extend the chest and also make it easier to focus on your breathing. Inhaling and exhaling is much easier with your back straight and shoulders pulled back.
If you follow these tips, you’re well on your way to enhancing your meditation while lying down. Deep breathing meditation works very well while lying down, but you can try any form of meditation that you like to see if it works for you.
Benefits of Meditation While Lying Down
A few of the key benefits of lying down and meditating include:
- It’s easier to keep your back straight and puts less of a focus on your posture.
- Promotes better sleep, which is good for anyone who has sleeping disorders.
- Reduces the risk of aches and pain.
- Easier to do when you are constantly on the go from the moment that you step out of bed.
Is it okay to meditate lying down?
Absolutely. And if you’re new to meditation or just like meditating while lying down, you can still experience the benefits of meditation in the same way that you can seated. Give it a try for yourself and see if you prefer meditation seated or lying down.
If you’re new to meditation or just have a lot of key questions that you have never found answers to yet, we recommend reading through our guide: questions about meditation.