When it comes to meditation, one of the greatest challenges revolves around the correct posture.
Many people have an image in their head of the Buddha sitting down in what is probably the perfect lotus position.
However, the reality is that for most people, the lotus position is extremely hard to do, extremely uncomfortable, and very painful.
So this leads many people to the question, can you meditate lying down?
The truth is there is no clear-cut answer to that question. When it comes to meditation, there are no and fast rules. Ultimately you need to see what works for you and go with it.
The following article will help you take a closer look at the pros and cons of lying down while you are meditating and ultimately suggest a few practices that may work well for you during your meditation sessions.
- 1 Can you meditate in bed?
- 2 Pros and cons of meditating in your bed
- 3 Related Questions
Can you meditate in bed?
In the grand scheme of life or meditation, your meditation posture is ultimately your decision.
So there’s no right or wrong way to meditate and the only requirement is that you are aware of the pluses and minuses of each type of posture.
There are many different postures to use in meditation and ultimately, you can absolutely meditate while lying down.
However, you should note that when it comes to the optimal position for meditating, sitting is always preferable as compared to lying down.
The only exception to this rule is if sitting down causes too much pain and discomfort in your body.
The sitting position is recommended because it creates the perfect platform for focus and relaxation. So the potential to concentrate and be at ease is there; however, ultimately, it’s up to the individual to take advantage of this potential.
Lying down and meditating is usually not recommended simply because lots of people tend to become too relaxed and ultimately drift off to sleep instead of meditating.
However, if you are in too much pain to sit up straight and meditate, then it is absolutely okay to lie down on your bed, the floor or any surface that you find comfortable enough.
Pros and cons of meditating in your bed
Advantages of meditating while lying down
Lots of people often wonder if they will still enjoy the benefits of meditation if they are lying down while doing it.
Most experts agree that it’s better to sit during meditation simply because it keeps your mind more alert, but meditating while lying down is also possible and acceptable.
Ultimately, there is no right or wrong posture during meditation.
For some people sitting down can become extremely uncomfortable to the point where they never want to meditate ever again. If you are more comfortable lying down when meditating, you can try practicing on the bed, the floor, or any other surface that feels comfortable enough for you.
However, if the surfaces are a bit too comfortable, you may be tempted to drift off to sleep, and this is something you definitely want to avoid at all costs.
You’ll be able to reap lots of benefits when meditating lying down, and here are some of them.
Rejuvenate the senses
If you are like most people, you spend most of the day moving about and sitting.
However, your body craves relaxation, and lying down is exactly what you need to awaken and freshen up your senses. Your body needs to take a break and switch off from time to time.
Ultimately when you lie down, you are able to achieve a deeper sense of relaxation, and this is often what your exhausted body requires.
Ease pain and discomfort
If you usually practice meditation sitting down, you could possibly experience pain in your knees, and hips, legs, back, and even other parts of the body.
If you do experience pain in your body due to health problems as well, you could try lying down to help relieve the physical tension.
Ultimately lying down also assists in redistributing your body weight; therefore, alleviating pressure on your joints and so on.
Enjoy better sleep
If you suffer from insomnia and other sleeping disorders, consistent meditation can help to relieve this issue.
So if you need help falling off to sleep, just 10 minutes of mindful meditation can help you easily and effortlessly drift off to sleep at bedtime.
Meditation can also improve the quality of your sleep after only a few sessions.
In addition to this, meditating while lying down also has the following bonus benefits:
- Improves productivity
- Reduces blood pressure
- Increases energy
- Improves focus
- Heightened attention span
If you are new to meditation, the lying down position is an ideal posture to begin with.
Disadvantages of meditating while lying down
As is the case with everything in life, there are advantages and disadvantages.
When it comes to meditating while lying down, perhaps the biggest disadvantage is that you may become so relaxed that you fall asleep.
In some cases, this is okay, such as the Yoga Nidra sessions, encourage you to enter a sleep-like state, and this is why lots of people meditate for a few minutes before bedtime.
Provided you are okay with meditation assisting you in drifting off to sleep; this is perfectly acceptable. This is also ideal for people who battle with insomnia and sleeping disorders as the lying down position will help you to fall asleep effortlessly.
However, you should always note that meditation time is more about focusing through relaxation and not exactly sleeping.
This is also one of the reasons why lots of meditation practices such as the Vipasanna do not allow you to lie down while meditating.
Ultimately, if you fall asleep during meditation, it is believed that you will eliminate the advantages or benefits of meditating.
While there’s nothing wrong with falling off to sleep while you’re meditating, you can’t exactly call it meditation, and you would actually need to refer to it as sleeping.
In order to avoid this from happening, there are several different options when it comes to lying down while meditating.
These slightly altered meditation postures will help you to gain the relaxation that you are seeking, eliminate the pressure off your joints, and at the same time reap all of the benefits of meditation.
Lying down Meditations
When lying down, there are variations of this posture that you can use to ensure that you get the best or most out of your session.
The body scan meditation posture is probably one of the most commonly used and can be quite relaxing. In this posture, you are encouraged to become more aware of your body and awaken your senses.
The Metta-posture, which also means loving-kindness encourages you to cultivate a heart that is loving towards people and kind as well. Practicing this posture while lying down is relaxing, and beautiful too.
Mindfulness of breathing is another way that you can experience the lying down posture more effectively.
When you are lying on your back, you should try taking deep breaths and feel it in various places in the body. As you breathe in and out, allow your entire body to experience and feel these sensations.
Can you meditate while lying on your bed?
Yes, if sitting down causes you pain or extreme discomfort then you may lay down and meditate.
Do you still gain benefits from meditating if you do it while lying down?
Yes, you do. Provided that you are aware and focused, you will reap the benefits of meditation.
What are the disadvantages of meditating while lying down?
The biggest risk is that you will become so relaxed that you will fall asleep and not actually meditate.