The thought of meditation creates an image in our minds an image of a person sitting down with hands over their knees. That’s the preferred and most popular position for meditating. However, sitting down to meditate can not be for everyone. It can feel painful and uncomfortable for many people. The next best thing is lying down to meditate.
In case you are one of those people who experience discomfort during meditation because you can’t sit for long. Then the question, if it’s ok to meditate while lying down, must have crossed your mind. You are going to find out the answer to that question, along with all the other information you need to get started to meditate while lying down.
When it comes to practice meditation, there are no rules that say you must sit down to meditate every time in a specific way. The only requirement is to keep your spine aligned and straight. There are a few sets of benefits that you will experience if you are lying down to meditate.
Let’s look at all the nitty-gritty of how to meditate lying down, but that’s not the only thing you will be learning today.
Starting with this short body scan meditation you can do by lying on your bed without falling asleep.
Table of contents
- Can You Lie Down To Meditate?
- Benefits Of Lying Down To Meditate?
- What are the disadvantages of lying down during meditation?
- Should You Meditate While Still Being In Bed?
- How To Meditate Lying Down Without Falling Asleep?
- Is There Wrong Or Right Way To Meditate Lying Down?
Can You Lie Down To Meditate?
If you are thinking, is it ok to lie down to meditate? It is perfectly fine.
There are still a few things you need to understand and pay attention to when choosing this position for meditation. One such important thing is not to fall asleep while using lying down meditation positions.
There are many other disadvantages as well as advantages of using this meditation position. You will have to try it and see which meditation posture works for you the best.
Making a decision based on your experience will help you a lot to benefit from meditation as a whole. It’s best not to move forward with the mindset that one is better than the other.
You don’t need to follow it like a rule if people have told you meditation should be done when you are sitting upright.
There is actually a specific meditation that can only be done while you are lying down. It’s called Yoga Nidra, which should only be done in Shavasana. Shavasana is where you lie straight like a corpse position, and your palms facing the ceiling.
Now the question arises if it’s ok to meditate in bed or if you should lie down on the floor to meditate.
Benefits Of Lying Down To Meditate?
Despite not being the most popular meditation position, lying down to meditate has many benefits. After knowing the benefits, it is a lot more likely that you would prefer to lie down for your upcoming meditation sessions. Dhara definitely has some cons, but the benefits definitely outweigh them.
It can charge you up like a cup of coffee
Lying down and meditating for 10 minutes can literally charge you up like a cup of coffee. It’s even better if you just had a little coffee right before meditating.
Your body starts to need to rest more and more as your cortisol level increases during the day. The tiredness and drowsiness can make you feel the need to increase the amount of caffeine in your cup. Researchers have also found that mindfulness meditation can significantly lower cortisol levels.
Increasing your coffee intake is not the only option. In fact, you can completely ditch your coffee and replace it with meditation.
Lying down during meditation allows your body to experience an extremely deep level of rest. That deeper level of rest helps you feel more rejuvenated and energized.
You can either set a timer for 10 minutes or 30 minutes, depending on the time you have at hand. It can be a game changer, especially if you are not a nap-time person. Lying down and meditating for 10 minutes can immensely increase your productivity.
Release muscle tension and discomfort
Sitting down for meditation can sometimes do more harm than good. It can increase muscle tension and joint pain if you are not used to of seated position on a hard surface like a floor.
This discomfort and when can be easily avoided by meditating while lying down. It’s not necessary to lie down on the floor but avoid meditating on your bed if you can.
Especially if you are planning to meditate for a longer meditation session. It’s beneficial to choose a more comfortable meditation posture, like lying down.
Better quality sleep
Getting enough and good quality sleep is essential for everybody, not just for people who are struggling with sleep disorders.
Researchers have found that mindfulness meditation can definitely increase the quality of sleep for people with sleep disturbance. So, generally speaking, meditation lying or in an upright position can help you get a good night’s sleep.
If you are suffering from insomnia or any other sleep disorders. It’s recommended to meditate on your bed. It will not just help you fall asleep faster but also improve the quality of your sleep.
If you’re not getting enough sleep that is of good quality, then you might feel sleepy even if you are sitting upright for meditation. You can always take advantage of mindfulness practice to improve your sleep and regulate your sleep pattern.
You can also try this meditation if you are planning to meditate for better sleep.
Great cool down post-workout
You can lie down and meditate as a cool-off if you do high-intensity workouts or HIIT. The corpse meditation pose can help a lot when you feel exhausted after a workout, even if you don’t do HIIT.
You can also incorporate mindfulness meditation since you are very exhausted and possibly out of breath. Lying down and meditating for a few minutes can help you recover faster and get your energy back.
Also, sitting down for meditation can feel difficult, especially after a high-intensity workout.
What are the disadvantages of lying down during meditation?
Is it bad to meditate lying down? Let’s look at the disadvantages, then you can decide for yourself with bad or not. There are a few disadvantages, but it can be good or bad depending on your specific needs and experience.
- You can fall asleep and not meditate at all: If you fall asleep right away, it defeats the purpose of meditating. So if you are using the corpse meditation pose to reap all the benefits, make sure to stay awake.
- It can be dangerous if you have sleep apnea: People who have sleep apnea a lot of the time require falling asleep specific position to avoid choking. If you fall asleep during meditation, it can truly be dangerous because we mostly lie straight for meditation.
- You can fall into overthinking trap: It’s not always easy to focus, and our minds end up wandering away during meditation. If you are meditating at night before sleep, lying down in your bed. It’s easier to go into old habits. Today, most of us find it difficult to fall asleep because we overthink. There is still a chance that you might not remember to continue to focus and meditate if you are a beginner.
Using a guided meditation can solve these because when using a guided meditation, you can stay focused. It will prevent you from falling asleep or overthinking. Usually, they also remind you gently to bring your attention back. In the Enhanced meditation app, you can easily access plenty of guided meditations for free.
Should You Meditate While Still Being In Bed?
You shouldn’t meditate lying on your bed unless you are trying to fall asleep using meditation. Still, there are certain circumstances where you can meditate lying down in bed.
When can you meditate lying in your bed?
- On the days it feels hard to get out of bed: It’s perfectly fine to meditate in your bed when you are not feeling like getting out of it. We all know that sometimes it can be difficult if you are going through depression or not feeling well in general. Stay in bed, meditate, and you will feel a little bit better. That little bit better can soon add up and make you feel good.
- When you are physically unwell: If you are feeling under the weather or feverish or experiencing any health problems. It’s completely ok to take your time and meditate lying down in your bed. It is, in fact, better to meditate in bed than not meditate at all.
- If it’s hard for you to fall asleep: This is a no-brainer find it hard to fall asleep, then you must actually meditate in your bed. That too right before going to sleep.
When shouldn’t you meditate in your bed?
- If you fall asleep right after you hit the bed: There are people who can’t really stay awake once they are in bed. You shouldn’t try to meditate in bed if you are one of those people.
- On the days you are feeling lazy: You are more likely to fall asleep during meditation if you are already feeling lazy. So avoid it at all costs.
- When you are trying to achieve more than deeper sleep: If you are meditating in your bad, the likelihood of you falling asleep during meditation increases. If you are trying to achieve more benefits from meditation than just getting deeper sleep, it’s not a good idea to meditate in bed.
It’s best to use a yoga mat instead of meditating on the couch or bed.
How To Meditate Lying Down Without Falling Asleep?
Falling asleep is one of the major cons of meditating lying down, but it’s still possible to overcome it with some effort. There are still a few things you can try to make sure you stay awake and alert.
First, try to get into a comfortable position on your back with support and your legs and feet uncrossed, and your arms on your sides, palms facing up. If you start to feel sleepy, try opening your eyes and focusing on a nearby object. You can also try focusing on your breath or counting each inhale and exhale. With each exhale, mentally say to yourself, “I am awake.”
Turn on the lights and keep your room well-lit during your meditation practice. The dim light is what makes us more sleepy.
You can also use guided meditation or meditation music that has some kind of changes in its rhythms. Sounds or music with the same consistent rhythm relax us even further, making us fall asleep.
With a little practice, you should be able to meditate while lying down without falling asleep. You can also find more tips on how to not fall asleep during meditation here.
Is There Wrong Or Right Way To Meditate Lying Down?
Apparently, there is. It’s important that you keep your spine straight and lie down facing the ceiling. It’s also important that your back is supported and you are lying on your back, not your side.
Lying on your side interferes with your spine’s posture and increases your chances of falling asleep. So that’s not a recommended or ideal meditation position.
Laying down for meditation is a great option for everyone. Still, it’s a great idea to try both if you can meditate while sitting down. It’s a great idea to weigh the advantages and disadvantages of both meditation postures. Creating restrictions for yourself to only meditate a certain way is not beneficial.
Also, being able to meditate while lying in your bed makes meditation more accessible, even on those days you don’t feel like doing it. A quote from Martin Luther King Jr. deserves mention here.
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
Keep moving forward in your spiritual journey and in that direction of mental and emotional growth. Don’t restrict yourself to a specific meditation posture. Allow yourself the liberty to meditate whenever and however you can. The enhanced meditation app also helps to do the same, as it has a free library of all kinds of meditation.