How to Meditate While Lying Down (& Get the Most from Your Meditations)

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A psychologist weighs in on effective meditation techniques

Co-authored by Tracy Carver, PhD and Elaine Heredia, BA

Last Updated: November 20, 2024 Fact Checked

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Can you meditate lying down?

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Is it better to meditate while sitting?

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Postures for Meditating Lying Down

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Meditations for Lying Down

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Tips for Meditating Lying Down

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Benefits of Lying Down

People all over the world practice mindful meditation to center their thoughts, calm anxiety, and develop an appreciation for the world around them. Meditation is flexible, and there are many positions you can use to benefit from it, including lying down. We'll share everything you need to know about how to meditate successfully while lying down. We even spoke with clinical psychologist Dr. Tracy Carver, PhD about effective meditation techniques that will help you get the most out of your sessions.

Can you meditate while lying in bed?

Yes, you can meditate anywhere and in any position, including lying in bed. While most experts recommend sitting to maintain your focus, with the right mindset and posture, your horizontal session can produce as many benefits as an upright one.

Section 1 of 6:

Can you meditate lying down?

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Yes, you can absolutely meditate while lying down. Meditation is all about training your mind, and you can do it in any position, including in bed or lying on the floor. If you're new to meditation, lying down may be more comfortable for you and help you relax. It's easy to fall asleep while meditating lying down, so if sleep isn't your goal, use a guided meditation or concentrate on a focal point to keep awake.
- Lying down is also more beneficial—and sometimes necessary—for people suffering from back pain or exhaustion.

Section 2 of 6:

Is it better to meditate sitting or lying down?

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Experts say sitting is the most ideal position for meditation. Sitting up straight is the best way to align your spine and activate the 7 chakras: the energy channels in Hinduism and Buddhism that help you tap into your best self.^{[1]
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- If you're in bed, you can try sitting up against a headboard to improve your spinal alignment and open your chakras.
- If you suffer from back pain and sitting up is too uncomfortable, just focus on elongating your back, arms, and legs.

Section 3 of 6:

Best Postures for Meditating Lying Down

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Lie on your back and prop your head on something soft yet firm. You can use a thin book wrapped in a towel or a sturdy cushion. Then bend your knees and point them at the ceiling while keeping your feet flat. This position will help you stay grounded in your surroundings.^{[2]
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- If your knees hurt in this position, stretch them out and support them with a cushion or pillow underneath.
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Lie on your right side to stay slightly upright and alert. Stabilize your right arm on the floor with your elbow and use your right hand to hold your head up. Rest your left arm on your side. Bend your legs slightly, keeping the upper knee bent a little more than the lower knee to reduce pressure. ^{[3]
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- Use this position if lying on your back is too uncomfortable or if you tend to fall asleep on your back.
- Place a sturdy cushion or yoga block under your armpit or upper chest to support your weight. This isn't a strength or endurance test!

Section 4 of 6:

Best Meditations for Lying in Bed or on the Floor

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When you're new to meditating, you can lose your train of thought easily or be at a loss for what you want to focus on. A guided meditation by a trained professional will instruct you step-by-step until you feel confident enough to meditate solo^{[4]
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Try a body scan meditation for a more restful sleep. Meditating this way will help you increase your awareness and acceptance of your body. In doing so, it will relax you so you can slip naturally into a deep slumber.^{[5]
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- While lying down, notice the sensations in your feet and toes. Slowly increase your awareness of each muscle, limb, and digit of your body from the bottom up. As you progress, relax and permit yourself to let go of all your worries and stressful thoughts.
- Repeat the body scan as many times as you want until you fall asleep.
After settling into your preferred lying down position, choose a particular word, phrase, or sound (like "om") and slowly repeat it over and over. Allow your mind to slip into a quiet, centered state where you can let go of negative thoughts and emotions.^{[6]
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Open your awareness to your surroundings: nearby noises, your body's physical sensations, and the feeling of the bed or the floor beneath you. Avoid thinking about the past and the future and everything outside your control.^{[7]
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If your thoughts wander during thought meditations, choose an object or image to look at. Study every angle of it and imagine how it feels to touch or what it smells like. Focus on it and nothing else, and enjoy the peace that washes over you.^{[8]
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While breathing deeply, focus on your left foot and notice any pain. If you feel pain, accept the sensations that come with it and breathe through it. Then, slowly shift your focus from your left foot to your ankle, and repeat the meditation for every area of your body.^{[9]
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Use the box breathing meditation to calm anxiety. To box breathe, Dr. Tracy Carver says to inhale while counting to 4, then hold your breath for another 4 seconds, and finally exhale to a count of 4. Repeat this sequence to reset your nervous system and calm a panic attack.^{[10]
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Tracy Carver, PhD
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- Carver says using a breathing technique while meditating is like "kind of giving your brain a little task…" Furthermore, she says, "giving yourself a little something to do can be really, really helpful when you feel completely out of control, and you feel completely overwhelmed."^{[11]
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Write your thoughts and feelings in a meditation journal. You can write lying down using a lap desk or lying on your side and holding the journal down on the bed while you jot.
- According to Dr. Carver, "journaling is a great way to self therapise." It helps you get your negative thoughts and anxious feelings out of your brain so they'll stop bothering you.^{[12]
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Section 5 of 6:

Tips for Meditating Lying Down

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Find a quiet place to lie down and meditate. This could be a room in your home, a corner of your office, or even somewhere outside, like your backyard or a nearby park. Noises are okay, but they shouldn't be so loud that they distract you from concentrating.^{[13]
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- If you can't find a relatively noise-free space, wear earbuds or headphones to block out sound.
Your goal is to align your vertebrae and your chakras, but not to the point where you're stiffening your joints and muscles beyond comfort. Imagine a string is attached to the top of your head and someone is pulling gently on it and tugging you up with it.^{[14]
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To do this, inhale through your nose and let your belly expand with air while keeping your chest still. Then exhale through your lips and tighten the muscles in your belly so it moves back down. Doing this will help relax your body and calm your nerves.^{[15]
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Home in on an area of your body where breath flows (such as your chest or nose) or repeat a mantra. Return to this focal point every time you notice your thoughts drifting away from your meditation.^{[16]
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Consuming a heavy meal immediately before lying down could disrupt your digestion and make you feel too bloated and uncomfortable to concentrate.^{[17]
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Section 6 of 6:

Benefits of Meditating While Lying Down

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People who suffer from chronic back pain or a back injury may find it challenging to sit up to meditate. A lying down position is easier on the body and opens more people up to the other benefits of meditation, as well.^{[18]
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It takes more concentration to meditate lying down because you have to try harder to stay awake. Meditation is an exercise of willpower and focus, no matter what position you're in, but lying down will truly help you hone these areas of your mental stamina.^{[19]
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It helps you feel more compassion for yourself. If you can't sit up long enough to meditate, don't feel down about it. It's perfectly fine to meditate lying down and meet your abilities where they're at in this moment.^{[20]
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- Dr. Carver recommends replacing negative self-talk with statements of self-compassion for your body and state of mind. Instead of thinking, "I hate my body," or "I'm defective," say, "I love my body," and "It's okay that I can't sit up right now."^{[21]
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  Tracy Carver, PhD
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