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Is It OK To Meditate Lying Down? Your Friendly Guide

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  • Post last modified:11 September 2023

Meditation is a practice that has been around for centuries and has been found to have numerous mental and physical health benefits. However, when it comes to the position in which one should meditate, there seems to be some confusion. Many people wonder if it’s acceptable to meditate while lying down and if it offers the same benefits as other positions. This friendly guide aims to provide some insight into this question.

Key Takeaways:

  • It is acceptable to meditate lying down if it suits an individual’s physical limitations or preferences.
  • It is essential to approach the practice with intention, maintaining focus, and avoiding excessive drowsiness.
  • The choice of posture should ultimately support the practice of meditation and foster a deeper connection with oneself.

Benefits of Lying Down Meditation

Lying down during meditation can promote a deep sense of relaxation, allowing the mind and body to release tension and achieve a state of tranquility. This form of meditation offers a multitude of benefits that can enhance your overall well-being and quality of life.

  1. Deep relaxation: When lying down, the body can fully relax, enabling you to achieve a state of deep relaxation, which can help reduce stress, anxiety, and promote overall well-being.
  2. Improved sleep quality: Lying down meditation can help calm the mind and body, making it easier to achieve a peaceful and restful night’s sleep.
  3. Increased body awareness: As you become more attuned to the sensations in your body, you can better identify and work to release areas of tension or discomfort.
  4. Enhanced mindfulness: By focusing on the present moment and cultivating awareness, lying down meditation can help you let go of distracting thoughts and achieve a sense of inner calm.
  5. Pain relief: Lying down on a supportive surface can provide relief from physical pain or discomfort, promoting healing and recovery.
  6. Stress reduction: Lying down meditation helps reduce stress levels by promoting relaxation and calming the mind, which can have far-reaching benefits for your physical and emotional health.
  7. Improved focus and concentration: Regular practice of lying down meditation has been shown to enhance focus and concentration levels, which can be applied to daily life activities as well.
  8. Emotional well-being: By promoting a sense of inner peace and tranquility, lying down meditation can have a positive impact on emotional well-being, leading to improved emotional balance and stability.

Incorporating lying down meditation into your daily routine can have a significant impact on your overall well-being. Whether you’re a beginner or experienced meditator, it offers a unique and effective way to cultivate relaxation and a peaceful mind and body.

Potential Drawbacks of Lying Down Meditation

While meditation is generally beneficial for the mind and body, there are some potential drawbacks specifically associated with lying down meditation. It is important to be aware of these drawbacks in order to make an informed decision about the type of meditation practice that is most suitable for you.

One of the main challenges of meditating lying down is the tendency to fall asleep. Lying down in a comfortable position can trigger a relaxation response that may lead to drowsiness or even sleep. This can be especially problematic for individuals who struggle with insomnia or have difficulty staying awake during meditation sessions. Falling asleep during meditation can prevent one from fully engaging in the practice and reaping its benefits.

Another potential drawback of lying down meditation is the risk of developing poor posture habits. When lying down, there is a tendency for the spine to become less aligned and for the shoulders to round forward. This can lead to increased tension and discomfort in the back, neck, and shoulders over time. Maintaining proper posture is essential for effective meditation, as it allows for greater breath control and promotes a sense of alertness and focus.

Furthermore, lying down meditation may not be suitable for those who experience chronic pain or physical discomfort. While lying down can provide a sense of physical relief for some individuals, it can exacerbate existing pain or discomfort in others. Sitting or using other supported positions may be more appropriate for individuals with physical limitations, as it allows for better alignment and support of the body.

Additionally, lying down meditation may not be as conducive to mental focus and mental alertness as other meditation postures. The horizontal position can sometimes contribute to a more passive and less alert state of mind, making it harder to stay fully present and engaged in the practice. Sitting with an upright posture can foster a greater sense of mental clarity and concentration, which are essential for reaping the cognitive benefits of meditation.

In conclusion, while lying down meditation may have its benefits, it also comes with potential drawbacks that should be considered. These drawbacks include an increased likelihood of falling asleep, the risk of poor posture habits, challenges for individuals with chronic pain, and a potentially less focused mental state. It is important to explore different meditation postures and find the one that best suits your individual needs and goals.

Tips for Successful Lying Down Meditation

To make your lying down meditation practice successful, it’s important to set up the right conditions. Here are some tips to help you get started:

1. Find a quiet and comfortable space: Choose a peaceful area where you can lie down without distractions. Make sure the temperature is comfortable and there are minimal disturbances.

2. Support your body: Use pillows or bolsters to provide support to your head, neck, and legs. This will help keep your body in a relaxed and aligned position throughout the meditation.

3. Maintain awareness: Although lying down can make you feel more relaxed, it’s important to stay aware and present during the meditation. Pay attention to your breath and any sensations you may be feeling.

4. Set a time limit: It can be helpful to set a timer for your lying down meditation session. This will help you stay focused and prevent you from falling asleep.

5. Focus on your breath: As with any meditation practice, focusing on your breath can be a helpful anchor point. Pay attention to the sensations of your breath as it enters and leaves your body.

6. Release tension: Throughout the meditation, take moments to intentionally release any tension you may be feeling in your body. This can be done by focusing on each part of your body and consciously relaxing it.

7. Use guided meditation: If you’re new to lying down meditation, you may find it helpful to use guided meditation recordings or apps. These can provide instructions and support to enhance your practice.

8. Be patient with yourself: Lying down meditation can take time to master. Be patient with yourself and don’t become discouraged if your mind wanders or you find it challenging to stay focused.

9. Practice regularly: Like any skill, lying down meditation improves with practice. Aim to incorporate this practice into your routine regularly to reap the benefits of relaxation and mindfulness.

By following these tips, you can have a successful lying down meditation experience. Remember to create a peaceful environment, support your body, stay present, and be patient with yourself. Happy meditating!

Finding a Comfortable Surface

Choosing a comfortable surface for lying down meditation is essential for sustaining a relaxed posture. Whether you prefer a yoga mat, carpet, or bed, it’s important to select a surface that offers optimal support and comfort while allowing you to maintain proper alignment.

Consider different materials and designs when choosing a surface. Memory foam, latex, and hybrid mattresses can provide pressure relief and contour to your body’s natural curves, while ergonomic office chairs and padded furniture offer support for your back and neck.

When selecting a surface, take into account factors such as firmness and temperature regulation to ensure a comfortable experience. Additionally, consider any personal preferences or specific health conditions that may impact your comfort, such as back pain or joint stiffness.

Using Props If Needed

If you experience discomfort in certain areas of your body while lying down, you can use props like pillows or bolsters for added support.

Using props during lying down meditation can help to enhance your comfort, alignment, and relaxation. Here are some tips:

  • Select the right props: Choose pillows or bolsters that are firm enough to support your body but soft enough to contour to your shape. You may also want to use an eye pillow or a blanket for warmth and comfort.
  • Place the props strategically: Depending on your needs, you can place the props under your knees, behind your back, or under your arms. Experiment with different positions and combinations to find what works best for you.
  • Adjust the props as needed: During your meditation, you may need to shift the position of the props or add/remove them to maintain optimal comfort and alignment.
  • Stay aware of your body: While using props, be mindful of how your body feels and avoid slouching or collapsing into them. Use the props to support your body, not to substitute your own engagement.
  • Remove the props when needed: Once your meditation is complete, take a moment to gently remove the props and return your body to a neutral position. Avoid abrupt movements or jarring your body.

Remember, props are not a requirement for lying down meditation, but they can be a helpful tool for supporting your practice and enhancing your experience. Use them as needed and experiment to find the perfect combination for you.

Tips for Successful Lying Down Meditation

Staying awake and maintaining awareness is crucial during lying down meditation. It can be all too easy to get lost in thoughts or drift off to sleep, but there are strategies you can use to stay present and focused. Here are a few tips:

  • Focus on your breath: Pay attention to the sensation of your breath moving in and out of your body. When your mind wanders, gently bring your focus back to your breath.
  • Try guided meditation: Listening to a guided meditation can help you stay focused and present. There are many free guided meditations available online.
  • Choose a quiet space: Try to meditate in a quiet space where you won’t be disturbed. This can help you stay focused and reduce distractions.
  • Experiment with different positions: Lying on your back is a common position for lying down meditation, but you can also try lying on your side or stomach. Find a position that feels comfortable and supportive.
  • Use props if needed: Pillows or bolsters can be used to support your body and help you maintain good alignment.

By using these strategies, you can increase your chances of having a successful lying down meditation session. Remember to be patient with yourself and don’t get discouraged if your mind wanders or you become sleepy. With practice, you can develop the ability to maintain awareness and stay present during meditation.

Experimenting with Different Positions

While lying on your back is the most common position for meditation, you can also try lying on your side or stomach if it feels more comfortable for you. Experimenting with different positions can help you find the one that works best for your body and allows you to fully relax and focus on your breath.

Lying on your side can help alleviate any tension in your lower back and hips and provide a different perspective on your breath. To try this position, you can place a pillow between your knees and another behind your back for added support.

Lying on your stomach may also feel comfortable, but it’s important to make sure your neck remains aligned with your spine. You can use a small pillow or rolled-up towel to elevate your forehead and keep your neck in a neutral position.

It’s important to remember that the goal of meditation is not to achieve a specific posture, but rather to cultivate a sense of calm and relaxation. If lying down doesn’t work for you, you can try a seated position, such as cross-legged on a cushion or in a chair.

Experimenting with different positions can also help prevent boredom and monotony in your practice. You can try switching up your position every few minutes or alternating between lying down and seated meditation.

Ultimately, the best position for lying down meditation is one that allows you to feel comfortable, supported, and present. By exploring different positions and being mindful of your body’s needs, you can enhance the benefits of your meditation practice and deepen your sense of relaxation and focus.


In conclusion, meditating lying down can offer various benefits, but it is important to be aware of the potential challenges and follow the tips provided to make the most of this alternative posture for your meditation practice. As discussed earlier, lying down meditation can promote relaxation, focus, stress relief, and improved sleep. However, it can pose certain drawbacks, such as sleepiness and distraction, if not executed mindfully.

Therefore, to ensure successful lying down meditation, it is crucial to find a comfortable surface, use props if needed, maintain awareness, experiment with different positions, and establish a routine. These tips can help you optimize your lying down meditation practice and enhance your overall well-being.

In summary, meditating lying down can be a worthwhile alternative posture to seated or standing meditation, but it should be approached with mindfulness and intention. By embracing the benefits of lying down meditation, acknowledging the potential challenges, and implementing the tips provided, you can cultivate a deep sense of relaxation, focus, and peace in your meditation practice.


Q: Is it OK to meditate lying down?

A: Yes, it is perfectly fine to meditate lying down. In fact, lying down meditation can have many benefits, including relaxation, enhanced focus, stress relief, and improved sleep.

Q: What are the benefits of lying down meditation?

A: Lying down during meditation can promote deep relaxation, help you achieve a state of physical ease, enhance focus and concentration, relieve stress, and improve sleep.

Q: What are the potential drawbacks of lying down meditation?

A: One potential drawback of lying down meditation is the tendency to feel sleepy and fall asleep. It can also invite distractions, such as reaching for your phone or getting caught up in thoughts and daydreaming.

Q: How can I meditate lying down successfully?

A: To have a successful lying down meditation, find a comfortable surface, use props if needed for support, maintain awareness and stay awake, experiment with different positions, and establish a regular meditation routine.

Q: What surfaces can I use for lying down meditation?

A: You can use a yoga mat, carpet, or even a bed as a supportive surface for lying down meditation. Just make sure it’s not too soft to avoid discomfort.

Q: Can I use props for lying down meditation?

A: Yes, if you experience discomfort in certain areas of your body, you can use pillows or bolsters to provide additional support and alignment during lying down meditation.

Q: How can I maintain awareness during lying down meditation?

A: To maintain awareness, make a conscious effort to stay awake and focused on your breath, body sensations, or use a guided meditation to help you stay present.

Q: Can I try different positions for lying down meditation?

A: Absolutely! While lying on your back is the most common position, you can also try lying on your side or stomach to find the most comfortable and conducive position for your meditation practice.

Q: What is the conclusion about lying down meditation?

A: Lying down meditation can be a valuable practice for relaxation, focus, stress relief, and improved sleep. It’s important to be aware of the potential challenges, such as sleepiness and distraction, and take steps to overcome them.