Can You Meditate Lying Down

Lady lying in grass meditating

When I first started meditating there were definitely days I’d feel like lying down during meditation rather than sitting in perfect posture. This article is going to share with you the different positions you can get super comfortable and the benefits these have on your body.

Can you meditate lying down? Lying down is beneficial if you are physically injured or feel emotionally overwhelmed. This meditation position can reduce pain and allow you to become fully relaxed. Lying down to meditate is one of the four postures described in traditional Buddhist meditation.

Although lying down can seen like the easy way to meditate, you need to be aware of a number of pitfalls that may cause you to ruin your meditation. To benefit from lying down to meditate, you need to have an active strategy to consistently get the most out of your practice.

The most important thing to realize when lying down to meditate, is that you are very susceptible to falling asleep. This can be great if you are have insomnia or trouble sleeping, but if you’re looking to develop a consistent meditation practice, then it may not be the best position for you.

“Meditation really helps create not only a sense of balance… but serenity and kind of a calm state of mind.”

Is it Ok to Meditate While Lying Down

First let address this common question among many beginners, who feel they are not meditating properly or are doing something wrong if they choose to lay down and meditate. Rest assured there are no meditation police coming around issuing tickets. It really comes down to personal choice, whether you can make lying down work for you.

There are some styles of meditation that frown upon students wanting to rest their head during meditation. The teachers in these classes will flat out not let you meditate in this position. But don’t  let that get in the way of you getting all the benefit of a lying down meditation practice.

The truth is, it’s better to meditate daily in any position, then only meditate once a week, because sitting up straight causes you physical pain.

Advantages and Disadvantages Lying Down to Meditate

The biggest advantage it allows you to have your back, legs, neck and shoulders supported during your meditation. This gives you a chance to rest any injuries that are causing you pain or help you ground yourself if you are emotionally overwhelmed.

The biggest disadvantage is drifting off to sleep. When this happens you void the benefits of your meditation practice. To benefit from meditation you need to be awake and able to focus your mind though conscious awareness.

Advantage

  • Relieves pressure on joints, hips, backs and injuries
  • Total relaxation and full body contact
  • Helps when you are physically exhausted
  • Let you rest when you are emotional overwhelmed

Disadvantages

  • Lose the benefits of meditation by falling asleep
  • Can get you into the habit nodding off
  • Has no physical alerts you are falling asleep (like slumping forwards sitting in a chair wakes you)
  • If you are in a meditation class snoring can disturb others
  • You can wake feeling very groggy and worse that when you started

How Do You Meditate Lying Down for Beginners

(5 Easy Steps!)

  1. Make sure you’re lying comfortably and aligned.
  2. Bring your attention to your focus object, a fixed object, music, a mantra or your breath.
  3. Gently direct your mind to rest on and observe the object without judgment.
  4. As your mind starts to wander gently bring it back to your focus object.
  5. When your meditation finishes allow yourself to come out of the meditation when you feel ready.

Caution: Don’t stand up too quickly! Give yourself a moment to adjust and gain your bearings in a sitting position first before you stand.

 

“Meditation is a lifelong gift. It’s something you can call on at any time. I think it’s a great thing.”

How to Meditate Lying Down Without Falling Asleep

Eyes Open Vs Eyes Closed

When it comes to meditating and staying awake, eyes open, hands down is the best way to stop you nodding off. You can do this by finding a fixed point on the ceiling or roof. Letting your eyes go into a soft gaze, you can let that point be your meditation focus. Even if you are listening to music or a guided meditation you can still use this point of focus to keep you awake and alert during your meditation.

Morning Meditation

Morning is great time to begin your meditation lying down, but you have to be aware of the few things that can counteract your morning freshness. Sleep inertia is a common problem with people trying to meditate in the morning. The overwhelm of sleepiness just after you waked, can cause you to easily to fall back in to sleep. People counteract this, by fully waking having a shower, coffee and even a small breakfast. It’s always good to test what works the best for you. There are many advantages still to meditating in the morning because you are beginning a practice that can benefit your whole day.

Night Meditation

Meditating at night can be a great way to wind down from a busy day. Your mind will love this time to unwind, de-stress from the day’s activities. You have to be careful with this meditation just like the morning, as drowsiness starts to creep up meditating at night can easily send you off to snoozeville. It is better to meditate early on in the night, as the later it gets the harder it is to stay awake. Meditating before bed, can give you a peaceful and refreshing night’s sleep.

What Happens If You Fall Asleep

There is nothing wrong with falling asleep, it definitely benefits you in getting more sleep. But when it comes to your meditation, you need to be fully conscious and aware to benefit from your practice. Meditation is a conscious choice, to direct our attention to a chosen object. Through bringing our mind back to this chosen focus object, you star to gain the benefits of regular meditation practice. Without this self-directed attention and focus, we would be letting your mind from wild, similar to daydreaming or sleep.

How to Know If You Have Fallen Asleep

Normally to be a combination of two things together which will reveal if you have been sleeping. One you will lose time, and maybe wake at the end of the guided meditation. Or suddenly come to wonder where you are. This is normally accompanied with feeling very groggy and sometimes a woozy sensation in the stomach. In contrast when you come out of your meditation you should feel fresh, restful and rejuvenated.