Can You Meditate Lying Down? Yes!


David Em

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Meditation makes you happier, more compassionate, and it relaxes you. Most of the time, you do it upright, but learn how to meditate lying down.

Person meditating while lying down.
Photo by David Em/Relaxation Hero.

Meditation dates back thousands of years, and there are many reasons to do it.

Examples include reducing stress, building compassion, and becoming happier.

The best meditation posture is one you can hold for a long time.

Lying down may be the most comfortable for you. If it is, know that it’s okay to meditate lying down.

The following is your complete guide covering things to know and avoid.

Related: So Hum Mantra Meditation

How to meditate lying down

Person lying down on a yoga mat.
Photo by David Em/Relaxation Hero.

Meditating while sitting is a great way to remain alert. But it can be uncomfortable.

If this is the case, lying down may be a suitable alternative. It can be a comfortable and relaxing posture.

Take the following steps to meditate lying down.

1. Create a meditative environment

While you can meditate anywhere and anytime, your environment can enhance your experience.

Sounds, lights, and scents play significant roles.

Create a calming atmosphere by dimming or diffusing the lights.

Then, you can light a candle or incense or turn on a diffuser for a pleasant aroma.

For sounds, it can be quiet, or you can play soothing music.

The best environment is one that allows your mind to enjoy a sense of tranquility.

2. Find a comfortable position

Comfort is essential when meditating.

Discomfort and pain are distractions and will prevent a good meditation session.

So, find a comfortable position while lying on your back.

Lying down is also known as Savasana or Corpse Pose. It’s a supine resting pose you do to end a yoga session or relax.

You can use pillows for body support and blankets for warmth.

3. Close your eyes

To avoid distractions and focus your attention inward, close your eyes.

It’ll help you stay present and aware of your thoughts and feelings.

It ensures you focus on one thing, meditating.

4. Do a body scan

Body scanning is a technique that cultivates mindfulness and promotes relaxation.

You can choose where to begin, at your head or toes on the right or left side.

After deciding, concentrate on that area for about 20 seconds to a minute.

Take note of sensations of discomfort, pain, or tension. Then, take a deep breath and try to relax that part of your body.

Once you feel the release of tension, move on to the next area.

Continue the process until you relax your entire body.

5. Focus on your breath

After relaxing your body, use the rest of your meditation time to focus on your breath.

You can also repeat mantras while doing breath-work.

Deep breathing is a form of meditation that relieves stress, anxiety and clears your mind.

Inhale through your nose for at least three seconds. Hold it for a few seconds. Then, exhale through your mouth for at least four seconds.

Take it slow and feel your stomach move up and down as you breathe.

How to avoid falling asleep

Person sleeping in Savasana pose.
Photo by David Em/Relaxation Hero.

Falling asleep while meditating can happen when you don’t get enough sleep.

You can prevent it by bending your knees and pointing them toward the ceiling.

Also, avoid meditating in your bed. The bed means one thing, sleep.

So, lying down on the ground can help you be more alert.

Another way to prevent yourself from falling asleep is to open a window if it’s not too cold.

The fresh air will help you stay awake.

Related: Should You Meditate Before or After a Workout?

Benefits of meditating while lying down

Person in Savasana pose on a yoga mat.
Photo by David Em/Relaxation Hero and Canva.

Meditating while lying down has many benefits.

It can prevent discomfort, make relaxation easier, and promote consistency in your practice.

Lying down also elongates your spine, allowing energy to flow throughout your body.

You can meditate lying down to bring calmness after stressful situations. You can also do it to wind down in the evening.

Savasana is an approachable position for beginners and experts alike.

Give it a try to experience its effectiveness and prevent skipping your practice.

When not to meditate lying down

While lying down may be a relaxing posture for meditation, it can defeat the purpose.

The goal of meditation is self-awareness, relaxation, inner peace, and being present.

If you didn’t get enough sleep or ate a big meal, you shouldn’t meditate lying down.

Both make it easier to fall asleep. By sleeping, you’re missing the point and benefits of meditation.

Final thoughts

Meditation is a practice. There’s also no right or wrong way to meditate.

If sitting up is uncomfortable or distracting, lying down may be your ideal posture.

It allows you to reap the benefits of meditation while being comfortable.

A supine position also makes it easier for you to fall asleep. So, get enough rest to prevent it.

The bottom line is that lying down makes it easier to relax and focus on meditating.

Related: Moon Salutation Sequence

Featured image by David Em/Relaxation Hero.

David Em.

David Em

David Em is the Founder of Relaxation Hero. He created this site to provide tips and resources to help you relax. Outside of Relaxation Hero, David is the CEO of Everyone Media Group. He also enjoys hiking, running, and traveling.