Yes, You Can Meditate Lying Down. Here's How and Why.

Think you can only meditate in lotus position? Wrong! If you have mobility or pain issues – or are simply restless – you may be better suited to meditating while lying down flat on your back. Our meditation expert Ann Vrlak shows you, including a full inner body guided meditation. 

 

One of the many myths about meditation practice is that it must be done in a sitting posture, crossed-leg, and with an elongated, straight back. You can probably imagine that posture right now or may have tried it yourself in the past. 

And while there are good reasons why this traditional meditation posture is used, there are also many benefits to practising meditation lying down. So, if you’ve ever asked, “Can you meditate lying down?” The answer is: yes, you most definitely can! 

 

Why Would You Practice Meditation Lying Down?

How do you meditate if you have an injured knee? Or, if you’re a senior and find it difficult to sit for long periods of time? Does that mean you can’t meditate?

No, because meditation is for everyone. No physical issue, age, injury or even just fatigue should keep someone from enjoying the benefits of meditation.


You can meditate in any position, including lying on the floor

Consider this. Have you ever been to any yoga classes? If you have, you know that teachers offer different versions of a pose, for people with different levels of experience or ability. Indeed, there's always more than one way to practise a pose.

The same is true for meditation. For example, Vidyamala Burch, a meditation teacher and recipient of the Order of the British Empire, has lived her whole adult life with chronic pain. She offers options in her guided practices for people to meditate in any position, including standing. 
 

“While there are good reasons why this traditional meditation posture is used, there are also many benefits to practising meditation lying down.”

 

Knowing you can meditate lying down also sends a message: meditation can be a natural, adaptable part of everyday life. You can meditate before sleep or when you need a quality break in your day.

 

The Key Benefits of Meditation Lying Down

Here are three main benefits to practise mediation while lying down:
 

1. It’s restful

For most people, lying down is a restful position that is easy to maintain for short or long periods of time. It allows your body to really relax, which is a great start for any meditation practice.  
 

2. It’s accessible

We have already mentioned that this position makes meditation accessible to anyone who finds sitting difficult because of an injury or an ongoing limitation.  

 

3. It supports healthy posture

Because your body is fully supported while lying down, gravity helps your spine to move into proper alignment. 

 

A Guided Practice Script

This guided practice for meditation lying down is a variation of a body scan meditation practice called inner body meditation. Follow this script when preparing to practise a lying-down meditation. It can be practised as a morning meditation or at any time during your day. 

Get comfortable. Take as long as you need to find a supported position on your bed or floor. Try to ensure you will be warm and cosy for the duration of the practice.

Once you’re settled, close your eyes if that is comfortable for you and begin to notice the sensations of your breath – in your nose, chest and belly.

Inner body meditation connects you deeply to yourself

 

The first step of the inner body meditation is to notice the inside of your hands, without moving them or looking at them. The idea is to locate your hands only using sensation. You might notice a buzzing or tingling in your palms. Or, a sensation of pulsing or flow. 

There isn’t any right thing to notice. Just let your attention settle into your hands, as best you can. There's no rush.

If and when you notice your attention moving away, into thinking for example, that's totally OK and to be expected. Simply notice that you have drifted off and bring your attention kindly back to the sensations inside your hands, without any judgement. Just begin again.

 

“Lying down is a restful position, easy to maintain for long periods. It allows your body to really relax, which is a great start for any meditation practice.”

When you feel ready to move on, shift your attention into your arms – your forearms, elbows and upper arms. What sensations are you having that tell you: “arms.” You are an inner explorer, noticing with deep attention what is happening in your body, right now.

Stay as long as you like here, noticing as much as you can.

Then let your attention move up into your shoulders, front and back. This area often holds a lot of tension for many of us. Just pay attention here, as if shining a light inside your shoulders. What do they feel like? How do you know you have shoulders?

 

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Now, pay attention to your torso: your chest, solar plexus and belly, your upper back. Continue noticing the subtle sensations in this central part of the body. Go slowly. Take your time.

And your hips and lower back. Feel into this stabilizing part of your body, front and back. What do you feel here? Space, coolness, tightness?

Now, let your attention move down into your legs and feet. Without moving, ask yourself: how do I know I have legs? What can I feel, right here and now, inside of my legs?

You are almost done. Bring your attention now up to your head – to your neck, cheeks, forehead and scalp. This part of the body is so much a focus of our day to day experience. What is present here in your inner body? Notice as many sensations as you can.

 

Meditation laying down supports a healthy posture

Finally, experience your body as one whole energy field. From the top of your head, to the tips of your toes, feel all the sensations at once. Fill your body with awareness. Be present in your body.

Stay with this final step as long as you like: experiencing yourself fully in your body. 

When you're ready to finish, make any gentle movements that you like holding your attention in your body a bit longer as you do. Slowly let your eyes open and finish. Carry this inner body awareness with you into the remainder of your day.
 

A Few Tips to Meditate While Lying Down

Three extra tips on how to maximise your mediation while lying down. 

• Think Big. Use the support of the surface under you to open your body. Keep your arms a comfortable distance from your sides to open your chest. Let your feet flop open to the sides. Slightly stretch your height from the top of your head to the tips of your toes.
   
• Think Cosy. Watch for any slight strain on your lower back or knees, for example. Use bolsters, cushions, blankets or other props so you’re comfortable and not tensing any muscles to avoid discomfort.
   
• Think Heavy. As you get settled, imagine your body getting heavier and heavier. You may find that it takes a few moments to truly relax and allow your body to completely let go. Sometimes we hold ourselves up, even when lying down!
   

Takeaway: Meditation Lying Down

So, can you meditate lying down? Yes, and in fact, it can be a great way to expand your idea of what meditation is and integrate it into your day in different ways. 

If you’ve had a tough week, are down with a cold or just want to take a rejuvenating break before getting back to work, try this inner body meditation. Meditation practice is versatile and meant to meet you wherever you are in your day – or in your life. •

Images: shutterstock/Max Kegfire, shutterstock/Ben Molyneux, shutterstock/A.Azarnnikova
 

Written by Ann Vrlak

Ann Vrlak is Founder of OneSelf Meditation and a meditation practitioner for over 25 years. She’s a Certified Meditation Teacher for adults and for children (the best job ever!). She loves to share how the perspective and practice of meditation can support people with their everyday stresses and on their journey of self-discovery.