Meditating while lying down (supine posture) is a recognized and effective method within numerous contemplative traditions. The goal of meditation is to train attention and cultivate awareness, a mental state not dependent on physical orientation. Lying down meditation offers unique benefits, particularly for achieving deep physical relaxation. This approach is valuable for those whose physical condition makes the traditional seated posture uncomfortable or impossible to maintain.
Why Lying Down Meditation is Valid
The tradition of meditating while lying down is well-established and has historical roots in various spiritual practices. In the yogic tradition, Savasana (Corpse Pose) is a foundational practice of deep rest and conscious relaxation performed supine. This pose is a powerful tool for integrating the effects of physical practice and entering a meditative state.
Mindfulness-Based Stress Reduction (MBSR) programs frequently introduce the Body Scan meditation, which is designed to be practiced while lying on the back. The core of meditation is cultivating non-judgmental awareness of the present moment, whether that attention is focused on the breath or bodily sensations. Since the mental state is the focus, the posture is simply a vehicle. A fully supported body can enhance the ability to maintain a clear and stable mind.
Practical Postures and Setup
The physical setup for supine meditation focuses on maximizing comfort to minimize the body’s unconscious effort to maintain posture. The ideal surface is firm yet padded, such as a yoga mat on the floor, which prevents the body from sinking like a soft mattress. The surface provides full support, allowing the muscles to completely release tension.
A small, flat cushion or folded blanket can be placed under the head to keep the neck neutral and prevent strain. If there is discomfort in the lower back, placing a bolster or cushion beneath the knees helps release tension in the lumbar spine. This slight elevation naturally flattens the lower back against the ground, ensuring maximum comfort.
The arms should rest a short distance from the sides of the body with the palms facing upward, encouraging a gentle opening across the chest and shoulders. Alternatively, placing hands on the abdomen provides a tactile focus point for the natural movement of the breath. This arrangement prepares the body for deep relaxation.
Techniques to Maintain Alertness
The primary challenge of lying down meditation is the strong association between the supine position and sleep, which can trigger the body’s natural repose response. Practitioners must employ specific strategies to maintain the balance between deep relaxation and focused awareness, sometimes referred to as “non-sleep deep rest.”
One effective strategy is to focus attention on subtle physical sensations not conducive to sleep. This involves directing awareness to the cool sensation of the breath at the nostrils or the gentle pulsing felt in the fingertips or palms. Concentrating on these precise points anchors the mind in the present moment rather than allowing it to drift.
Some traditions recommend an internal, slightly elevated gaze, similar to directing the eyes toward the space between the eyebrows in a seated practice. This upward orientation, even when eyes are closed, helps stimulate alertness centers and discourages sleepiness. If the mind begins to cloud, wiggling the fingers or toes provides a brief, intentional interruption to re-establish wakefulness.
When Lying Down is the Optimal Choice
Lying down meditation is often the preferred and most beneficial method in specific circumstances. Individuals dealing with chronic pain, severe physical limitations, or conditions that make prolonged sitting impossible find the supine position allows them to practice without compounding discomfort. For those with back injuries, joint issues, or severe fatigue, the full support of the ground removes a significant barrier to meditation.
The practice is optimal when the goal is to achieve the deepest state of physical relaxation, which is essential for techniques like the Body Scan. Systematically bringing attention to every part of the body is most effective when the body is completely at rest and free of muscular effort. This position also serves as an excellent transitional practice, such as Yoga Nidra (Yogic Sleep), used before bedtime to calm the nervous system and prepare for restorative sleep.