Can you meditate lying down? Here’s the answer
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
You don't have to sit in lotus to meditate—really! Lying down works too. Check out our tips and techniques for meditating lying down, as well as the benefits.
There’s a common misconception that there’s only one right way to meditate. The truth is that the practice of meditation is actually as diverse as the people who engage in it.
Meditation in any form is better than no meditation and finding a sustainable meditation routine and position tailored to your needs is more important than how you look while you meditate.
Lying down can be an excellent option for those looking to combine the benefits of meditation with deep relaxation and comfort.
Whether you're a beginner or a seasoned practitioner, you may find that lying down enables a more focused, mindful meditation experience. Especially if you're dealing with issues like lower back pain and high blood pressure, or simply seeking a less taxing method on your body.
So, is it okay to lie down while meditating? Absolutely. What's crucial is discovering what works best for you so you can cultivate a fulfilling and consistent meditation practice that enriches your mental, emotional, and physical wellbeing.
The pros and cons of meditating lying down
When it comes to meditation postures, your position can play a pivotal role in how deeply you can dive into mindfulness. Like most things in life, meditating lying down has both advantages and disadvantages — and understanding these can help you make an informed decision for your practice.
Pros of meditating lying down
Restful and comfortable: When you lie down, your body naturally eases into a more relaxed state, reducing physical strain and facilitating deep relaxation. One of the most commented-on benefits of lying down to meditate is the increased comfort.
Can ease pain and discomfort: Lying down can make meditation more accessible. For those with chronic pain conditions or temporary discomforts like muscle soreness, lying down can help reduce pain levels, making it easier to focus on the meditation. Some people may have physical conditions that make it challenging to sit for extended periods. Lying down can be a great alternative that allows for longer meditation sessions.
Easier to elongate and align your spine: Lying on a flat surface can make it easier to align your spine and encourage a more effective meditation practice. When you lie down—particularly on a flat surface—it's often easier to maintain a neutral spine position, which is essential for proper breathing and focus during meditation.
Cons of meditating lying down
Sleeping by accident: Yes, there is a risk of falling asleep mid-meditation if you’re lying down.
The sitting position is considered by many to be the perfect balance between alertness and relaxation. There’s a risk that lying down might encourage relaxing at the expense of mindfulness.
Understanding these pros and cons can guide you in adapting your meditation practice to suit your needs. Ultimately, the best posture for you is the one that allows you to meditate regularly and effectively.
💙 If you’re falling asleep while meditating because sleep has been scarce, try relaxing with one of Calm’s Sleep Stories tonight.
6 tips for meditating while lying down
Meditating while lying down can be a soothing and rewarding experience, especially when done correctly. However, there are several factors to consider to ensure that you're gaining the full benefits of your practice.
Below are some tips to enhance your lying-down meditation experience.
1. Open your chest
Ensure that your chest is open to facilitate better diaphragmatic breathing, which is essential for effective meditation. Proper posture is important even when lying down. Make sure that your shoulders are not hunched, and your chest is open. This helps deeper breathing, which plays an essential role in meditation.
2. Fully elongate your spine
When you lie down, it's important to maintain a straight spine. Use your hands to gently tuck your chin and elongate your spine, ensuring the neck aligns with the rest of your body. This position aids in the free flow of energy and allows for deeper focus.
3. Let your legs fall comfortably
Allow your legs to fall naturally and place them roughly shoulder-width apart. This positioning can prevent tension in the lower body and create a balanced state, supporting your meditation practice. If you are concerned about lower back pain, you can also bend the knees and press your feet into the floor to support the low back.
4. Try using props
Try using props like a small pillow under your head or a rolled-up towel under your knees or lower back for added support. These minor changes can enhance your meditation experience by relieving tension or discomfort.
5. Relax into position
Once you've positioned yourself, take a few deep breaths to relax into the posture. Give yourself permission to adjust as needed. Meditation should never be painful or uncomfortable — your comfort should always be a priority.
6. Avoid heavy meals before meditation
It's best to avoid heavy meals at least an hour before you plan to meditate. This will keep you more focused and prevent any discomfort during your practice and also prevent issues like acid reflux, or poor digestion.
💙 New to meditating? Try our Mindfulness for Beginners series.
Meditations to try when lying down
The lying-down position offers a unique set of benefits for various meditation practices. The posture allows for deeper relaxation and a different focus, making it well-suited for certain types of meditation. Here are some meditation techniques you can try when lying down.
Guided meditation
Guided meditations can be handy for those new to meditation or simply looking for a more structured experience. These sessions offer step-by-step instructions to help you navigate your thoughts and feelings, making the practice more focused and less daunting. Guided meditations often explore themes like relaxation, gratitude, or deep breathing, allowing you to choose a focus that aligns with your current needs.
💙 Try out Relaxed Open-hearted Presence for your next guided meditation.
Mindful breathing
When you lie down, your body is naturally more relaxed, which makes mindful breathing exercises particularly effective. This meditation style focuses on the inhalation and exhalation of your breath. The simplicity of this focus serves to declutter the mind and reduce stress, leading you to a tranquil state. Whether you’re a beginner or a seasoned meditator, mindful breathing is a cornerstone practice that can be easily tailored to your comfort level.
💙 Check out Pause to Breathe with Prof. Megan Reitz.
Body scan meditation
Performing a body scan meditation while lying down is a powerful way to connect with your physical sensations. Starting from your toes and moving upwards (or the other way round), this technique asks you to mentally scan your body, noting any tension, discomfort, or relaxation along the way. The lying-down position enables you to be more in tune with these sensations, making it easier to release tension incrementally from the different areas of your body. It's often recommended for those looking to improve their mindfulness and bodily awareness skills.
💙 If this practice is new to you, check out our Body Scan meditation practices. They range from three minutes all the way up to 30 minutes.
Meditation for sleep
If your goal is to improve the quality of your sleep, consider a mindfulness meditation aimed at promoting better sleep—something that's often more effective when lying down. These meditations may involve visualization techniques, deep breathing exercises, or progressive muscle relaxation to prepare your body and mind for a restful night. Lying down sets the stage for relaxation, making it easier for you to transition from a state of mindfulness to a state of deep sleep.
💙 Check out Into Your Body, Into Sleep with Mel Mah.
By experimenting with these different meditation techniques, you can better understand the methods to promote relaxation, focus, and overall wellbeing that suit you.
Lie down and relax with mindfulness
Meditation has the potential to enhance your overall wellbeing. Whether sitting or lying down, the aim is to cultivate a more peaceful state of mind. Mindfulness practices offer a potent antidote to the stresses and anxieties of modern life, and yes, you can absolutely lie down to engage in them.
As you give lying-down meditation a go, remember that the aim is not to 'do it right' but to find what feels genuinely beneficial. Pay attention to your body and mind, adjust as needed, and most importantly, allow yourself the space and time to relax fully.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
