Meditate Lying Down: Secrets of relaxation and mindfulness

by | Nov 17, 2023

Lying down meditation, also known as supine meditation, is a gentle yet powerful practice that offers a different experience compared to traditional seated meditation. This form of meditation involves lying flat on one’s back, usually on a yoga mat or a comfortable surface, to achieve relaxation and mindfulness. It’s particularly beneficial for those who find seated meditation poses uncomfortable or challenging.

Table of Contents

Benefits of Lying Down Meditation

Physical Benefits

Lying down meditation offers numerous physical benefits. It allows for better alignment of the spine and can reduce tension in the back and neck muscles, often strained in a seated posture. This position also aids in relaxation and can help lower blood pressure and reduce the symptoms of chronic pain and insomnia. By providing a comfortable posture, it encourages longer meditation sessions, allowing deeper relaxation and rejuvenation of the body.

Mental and Emotional Benefits

The mental and emotional benefits of lying down meditation are profound. This position helps in reducing stress and anxiety by promoting a state of deep relaxation. It can also enhance focus and concentration by removing the distractions of physical discomfort often experienced in sitting positions. Moreover, it encourages a sense of bodily awareness and grounding, leading to improved emotional balance and mental clarity.

How to Meditate Lying Down

Choosing the Right Environment

The environment plays a crucial role in the effectiveness of lying down meditation. Choose a quiet, comfortable space where you won’t be disturbed. The area should be neither too hot nor too cold and should be free from bright lights or distracting noises. Using soft lighting and perhaps a gentle, calming scent can enhance the experience.

Body Position and Alignment

Proper body alignment is key to successful lying down meditation. Lie flat on your back with your legs slightly apart and your arms at your sides, palms facing up. If needed, use a small pillow under your head and a bolster or rolled towel under your knees for added support. Ensure your spine is straight, and your body is relaxed.

Breathing Techniques

Breathing is an integral part of any meditation practice. Focus on deep, slow breaths, inhaling through the nose and exhaling through the mouth. Feel your abdomen rise and fall with each breath. This mindful breathing helps to induce a state of calmness and prepares the mind for meditation.

Mindfulness and Focus Practices

Begin by closing your eyes and bringing your attention to your breath. Notice the sensations in your body and acknowledge any thoughts that come, letting them pass without judgment. You can focus on a particular object, sound, or even a mantra. The key is to stay present and gently guide your focus back whenever it wanders.

Common Challenges and Solutions

Falling Asleep

One of the most common challenges of lying down meditation is the tendency to fall asleep. This is often due to the body associating the lying position with sleep. To counter this, you could practice in a slightly less comfortable position, or meditate at times when you are less likely to feel sleepy, such as in the morning.

Physical Discomfort

Although lying down meditation is generally comfortable, some may still experience physical discomfort. Using supportive props like pillows or a yoga mat can help. Adjusting your position slightly, like bending your knees or supporting your neck, can also alleviate discomfort.

Maintaining Focus

Maintaining focus during meditation can be challenging. If you find your mind wandering, gently bring your attention back to your breath or a chosen focus point. Regular practice improves concentration over time. Remember, wandering thoughts are a normal part of meditation and become less frequent with practice.

Variations of Lying Down Meditation

Guided Meditation

Guided meditations are particularly effective in the lying down position. Listening to a guided session helps maintain focus and can be especially beneficial for beginners or those struggling with self-guided practices.

Yoga Nidra

Yoga Nidra, or “yogic sleep,” is a deep relaxation technique practiced lying down. It involves a systematic body scan and visualization exercises, leading to a state of conscious awareness between wakefulness and sleep.

Body Scan Meditation

Body scan meditation focuses on each part of the body in turn, helping to develop bodily awareness and relaxation. Starting from the toes and moving upwards, you pay attention to sensations in each body part, releasing tension as you go.

Integrating Lying Down Meditation into Daily Life

Incorporating lying down meditation into your daily routine can be simple and rewarding. You can start or end your day with a short meditation session, or use it as a tool to unwind during breaks. It’s also an effective way to manage stress or anxiety that arises in your day-to-day life. Regular practice enhances the benefits and helps you maintain a calm and centered mindset.


Lying down meditation offers a unique and accessible way to explore mindfulness and relaxation. It’s an excellent alternative for those who find seated meditation uncomfortable. By understanding the techniques, addressing common challenges, and exploring various forms of this meditation, you can integrate this practice seamlessly into your life, reaping both physical and mental health benefits. With regular practice, lying down meditation can become a valuable tool in your wellness toolkit.

Overcome Stress and Anxiety

Discover our online program! Our video-based program provides expert recommendations, practical exercises, and powerful tools based on scientific evidence to help you overcome stress and anxiety.

Frequently Asked Questions

Is it okay to meditate while lying down?

Yes, it is perfectly fine to meditate while lying down. This position can be especially helpful for those who find sitting uncomfortable or have physical limitations.

How long should I meditate lying down?

The duration of meditation can vary depending on your comfort and experience level. Beginners might start with 5-10 minutes, while more experienced practitioners may meditate for 20 minutes or longer.

Can lying down meditation help with insomnia?

Yes, meditating while lying down can be beneficial for those suffering from insomnia. It helps in relaxing the mind and body, making it easier to fall asleep.

What should I do if I keep falling asleep during meditation?

If you find yourself falling asleep, try meditating at a different time of day, when you are less likely to be sleepy. Additionally, focusing on your breathing or practicing a more engaging form of meditation, like a body scan, can help keep you awake.

Is it necessary to use props during lying down meditation?

While not necessary, props like a yoga mat, pillow, or blanket can enhance comfort, especially if you have back pain or other physical issues. They help in maintaining proper alignment and relaxation.

Can I practice lying down meditation every day?

Absolutely! Daily practice can enhance the benefits of meditation, such as reduced stress, improved focus, and better sleep quality.

Are there any specific breathing techniques recommended for lying down meditation?

While there are no specific requirements, many find deep belly breathing beneficial. This involves inhaling deeply through the nose, allowing the abdomen to rise, and then exhaling slowly through the mouth.

What’s Next

If you’re interested in exploring more about meditation and mindfulness, check out these additional resources:

  1. “How to Meditate Deeply – Delving Deeper into Meditation Practices”
  2. “Understanding the Purpose of Meditation – A Comprehensive Guide”
  3. “How to Get Your Mind Off of Something – Techniques for Mental Relief”

Each of these articles offers unique insights and practical tips to deepen your meditation practice and enhance your mental well-being. Whether you’re a beginner or an experienced meditator, these resources can help you on your journey towards greater mindfulness and relaxation.

Transform Your Life Today

If you're grappling with stress or anxiety, we're here to help! Our video-centric program delivers expert advice, pragmatic exercises, and powerful strategies specifically designed to aid you in overcoming these challenging conditions.

Related Posts