
There are several ways to meditate while lying down. One of the most popular methods is the Alexander Semi-Supine position, where your knees are bent and pointing to the ceiling, with your feet flat on the floor. This position is ideal for people with back problems. Another way is to lie on your side, which is a traditional method and is shown in many images of the Buddha meditating. However, it is not very popular, perhaps because the Buddha passed away while meditating in this position. Lying down to meditate is generally not recommended as it may lead to sleep instead of meditation.
Characteristics | Values |
---|---|
Number of modes | 2 |
Lying meditation modes | "Son in the midst of stillness", "Son in the midst of commotion" |
Lying meditation positions | On the back, on the side |
Lying on the back position | Legs hip-width apart, hands spread out about a foot away from each hip with palms facing up, eyes open |
Lying on the side position | Lie on the right side, left arm on top of the body, right elbow on the floor with hand supporting the head, knees slightly bent |
Lying meditation breathing technique | Diaphragmatic breathing |
What You'll Learn
- Lying down meditation is a good option for those with back problems
- Lying down meditation is also suitable for people who are ill or in pain
- The corpse position is a popular lying down meditation pose
- Lying down meditation can help reset the body and improve sleep
- Lying down meditation is less likely to make you fall asleep than sitting meditation
Lying down meditation is a good option for those with back problems
There are two ways to lie down to meditate: on your back, or on your side. If you are lying on your back, you will need to have your head resting on something firm yet padded. A thin cushion on a book can work well, as can a firm foam block. A book without padding will work for short meditations, but over longer periods, the back of your head may start to hurt. Even if you are on a carpeted surface, you might want to have a folded blanket or some other form of padding between your body and the floor. The best position for lying down to meditate is the Alexander Semi-Supine position, where your knees are bent and pointing to the ceiling, and your feet are flat on the floor, roughly where your knees would be if your legs were straight.
If you are lying on your side, you will need to have some cushioning under your body. You can use a mattress, a couple of zabutons (meditation mats) laid end-to-end, or a folded blanket. Your left arm should rest on top of your body, and your right elbow should rest on the floor, with your hand supporting your head. Your knees should be slightly bent, with the upper knee bent a little more than the lower knee to avoid undue pressure between your ankles and knees. You will need to have a cushion under your right armpit or upper chest to take some of the weight off your body.
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Lying down meditation is also suitable for people who are ill or in pain
- If possible, choose a broad surface, one much longer and wider than your body. This provides the feeling that you're lying on an ocean, upheld in your time of weakness by the world, the earth itself. A broad surface also allows your body to extend and lengthen without worrying about bumping into something.
- Lie on your back so that your spine is in a straight line, parallel to the sides of the bed or blanket. Imagine that your spine is a chain that's been put on the floor and pulled straight so that all of the links are aligned and disentangled from one another.
- Your legs should be about hip-distance apart.
- Your hands should be spread out about a foot away from each hip, with your palms facing up.
- In this position, the left and right sides of your body are perfectly symmetrical and balanced.
- Keep your eyes open and look straight up, but don't stare at anything on the ceiling or above you. Again, allow your field of vision to present itself evenly.
- Place the tip of your tongue lightly against the roof of your mouth, just behind your upper row of teeth.
- Flex the muscles of both legs very strongly and raise them a few inches into the air in a brief, powerful leg lift. Then, drop them and let them lie where they land.
- Now, arch your lower back and raise your hips up a couple of inches off the mattress or floor. Then, drop your hips back down again and relax them.
- Arch your upper back so that your spine rises in a bow while your buttocks and shoulders remain anchored on your sleeping surface. Then, drop your back down again.
- Clench your fists powerfully. Straighten your arms and raise them a few inches as you flex all of your arm muscles as strongly as you can for a few seconds. Then, drop your arms again.
- Finally, shake your head from left to right, imagining that your face is swinging from left to right, back and forth like a metronome, slowly losing momentum until your chin comes to a standstill, perpendicular to the floor.
- If what you're lying on isn't long enough, bend your knees so that they jut up like small peaks and place your feet down flat. Your lower back should be flush against the bed or floor so that it's amply supported.
- If what you're lying on isn't wide enough, then tuck your arms against the sides of your rib cage while keeping them straight, with your palms facing up. If even that's impossible, clasp your hands by interlocking your fingers and place them over your lower abdomen.
- In your meditation practice, feel free to be creative. You'll be able to practice meditation lying down on a small sofa with your legs hanging off the armrest or even in the back seat of a car. The point is, anywhere you can lie on your back, you can meditate.
- If you are meditating in preparation for sleep, intone "Yi-mwot-go?" in your mind a little more gently than usual. Keep your whole body soft, including your face, and intone calmly and clearly. Continue to do this until you drift into sleep.
- If you feel ill or physically exhausted, lying meditation may prove very helpful. You want to feel completely at rest so that you can heal and recharge, but on the other hand, you don't want to simply doze off. Your mind must be very clear and alert even as your emotions remain calm and your body still.
- If you are sick and bedridden, lying meditation is also ideal. Practising meditation will help both in coping with your frustration and passing the time.
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The corpse position is a popular lying down meditation pose
The corpse position is a popular lying-down meditation pose. Corpse pose, or Shavasana in yoga, is a simple position that can be taken anywhere you can lie on your back.
To get into the pose, find a broad surface that is longer and wider than your body. This could be a giant bed, mattress, or a blanket. Lie down on your back so that your spine is in a straight line, parallel to the sides of the bed or blanket. Imagine that your spine is a chain that has been put on the floor and pulled straight so that all of the links are aligned and disentangled from one another.
Your legs should be about hip-width apart. Your hands should be spread out about a foot away from each hip with your palms facing up. In this position, the left and right sides of your body are perfectly symmetrical and balanced. Keep your eyes open and look straight up, without focusing on anything on the ceiling or above you. If you are meditating in preparation for sleep, you can close your eyes.
The corpse position is a great pose for meditation when you are feeling overwhelmed or emotionally depleted. It is also ideal for when you are sick and bedridden. When you wake up after a good night's sleep or a nap, you can take a couple of minutes to meditate in the corpse position before engaging with the world.
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Lying down meditation can help reset the body and improve sleep
Lying down meditation is a great way to reset the body and improve sleep. It is a little-known yet effective technique that can help revitalise your practice. While it is generally easier to focus when seated and upright, there are circumstances in which reclining meditation is recommended.
When to Meditate Lying Down
Meditating in a reclined position is a good option if you are feeling unwell or are experiencing discomfort when sitting. It is also a good alternative if you have a physical condition that makes it challenging to sit for extended periods.
Lying Down Meditation Techniques
There are several techniques you can try when meditating in a reclined position.
Savasana
Savasana, or "corpse pose", is a yoga asana or pose. This is often said to be the most difficult of the poses as it is completely relaxing, but you are striving to maintain awareness and a deep connection with the breath. To practice savasana, lie flat on your back with your arms at your sides and palms facing up. If desired, a pillow or other support can be placed under your head or knees.
Mindfulness Meditation
Listen to guided meditations and replace references to "sitting" with "reclining". This is especially helpful if back pain, sciatica, or other physical issues make it difficult for you to sit. As with sitting, maintain a straight back whenever possible.
Mindfulness Meditation for Sleep
Take some time to follow your breath, just as you would during a sitting meditation. Pay attention to how your belly rises and falls as you breathe, as this can be very soothing. Allow your mind to gently focus, and then gradually let go of the thoughts, worries and to-do lists that filled your day.
Benefits of Lying Down Meditation
Rejuvenates the Senses
Lying down meditation acts like a reset button, helping you relax more deeply. It eases accumulated muscular tension and refreshes the senses, giving your body a chance to "switch off".
Eases Pain and Discomfort
Lying down meditation helps relieve physical tension by redistributing your body weight. It can make meditation more accessible for those with chronic pain conditions or temporary discomforts like muscle soreness.
Promotes Better Sleep
Research has shown that meditation, when practiced consistently, helps alleviate symptoms of insomnia and other sleep disorders. If you need help falling asleep, take around 10 minutes to practice mindfulness every night before going to bed.
Tips for Lying Down Meditation
Open Your Chest
Ensure that your chest is open to facilitate better diaphragmatic breathing, which is essential for effective meditation.
Elongate Your Spine
Maintain a straight spine. Gently tuck your chin and elongate your spine, ensuring the neck aligns with the rest of your body.
Position Your Legs
Allow your legs to fall naturally and place them roughly shoulder-width apart. If you are concerned about lower back pain, you can also bend the knees and press your feet into the floor to support the lower back.
Use 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.
Avoid Heavy Meals
Avoid heavy meals at least an hour before you plan to meditate to prevent discomfort during your practice.
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Lying down meditation is less likely to make you fall asleep than sitting meditation
Lying down meditation is a great alternative to sitting meditation, especially if you're a beginner or are dealing with health issues like lower back pain or high blood pressure. While you might think that lying down will make you more likely to fall asleep, this is not always the case. In fact, lying down meditation can actually be more effective in helping you stay awake and focused. Here's why:
More Comfortable and Relaxed
Lying down meditation provides a more comfortable and relaxed position, reducing physical strain and facilitating deep relaxation. This increased comfort can make it easier for you to focus on your meditation practice. It also helps ease pain and discomfort, making it an ideal position for those with chronic pain conditions or temporary discomforts like muscle soreness. Additionally, lying down makes it easier to elongate and align your spine, encouraging a more effective meditation practice.
Reduced Risk of Falling Asleep
While there is still a risk of falling asleep when meditating in a lying down position, it is less likely to happen compared to sitting meditation. This is because the sitting position is considered the perfect balance between alertness and relaxation. In contrast, lying down might encourage too much relaxation at the expense of mindfulness. By lying down, you can maintain a neutral spine position, which is essential for proper breathing and focus during meditation.
Improved Mindfulness
Lying down meditation allows for a more mindful and focused meditation experience. By lying down, you can better connect with your physical sensations and be more in tune with your body. This is especially beneficial for practices like body scan meditation, where you mentally scan your body and release tension.
Accessibility
Lying down meditation is more accessible for those with physical conditions that make it challenging to sit for extended periods. It is also a great option for beginners who might find sitting meditation too challenging or taxing on their bodies.
Tips for Lying Down Meditation:
- Ensure your chest is open to facilitate better diaphragmatic breathing.
- Elongate your spine and align your neck with the rest of your body to allow for deeper focus.
- Let your legs fall naturally and place them roughly shoulder-width apart to prevent tension in the lower body.
- Use props like a small pillow under your head or a rolled-up towel under your knees for added support and comfort.
- Relax into your position and give yourself permission to adjust as needed.
- Avoid heavy meals at least an hour before meditating to prevent discomfort and improve focus.
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Frequently asked questions
While sitting is the optimal position for meditation, it is okay to meditate lying down, especially if you are ill, have back problems, or are in pain or discomfort.
Lying down meditation can help ease pain and discomfort, promote better sleep, and rejuvenate the senses.
The "corpse pose" or "savasana" is a popular position for lying down meditation. Lie on your back with your spine in a straight line, legs hip-width apart, and hands spread out about a foot away from your hips with palms facing up.
Keep your eyes open and look straight up to prevent yourself from falling asleep. Focus on your breath in your upper chest, throat, head, or nostrils instead of your belly to further prevent drowsiness.