Can You Meditate Lying Down? The Science of Horizontal Reflection

Meditation has become increasingly popular in recent years as people seek ways to reduce stress, enhance focus, and promote overall well-being. Traditionally, meditation has been associated with sitting in a cross-legged position, but is it possible to achieve the same benefits while lying down? In this article, we will explore the scientific research behind lying down meditation, debunk some myths, and offer practical tips for incorporating this relaxing practice into your daily routine. So, grab a comfortable pillow and get ready to dive into the world of horizontal reflection!

The Science of Meditation

Before we delve into the lying down aspect, let’s briefly touch upon the science behind meditation. Numerous studies have demonstrated the positive effects of meditation on mental and physical health. Regular meditation practice has been shown to reduce stress, improve cognitive function, boost immune system activity, and increase emotional well-being.

Meditation typically involves focusing one’s attention and reducing the chatter of the mind. It promotes a state of mindfulness, allowing individuals to become more aware of their thoughts and emotions without judgment. By cultivating this awareness, we can develop greater control over our mental and emotional states.

Can You Meditate Lying Down?

The short answer is: YES! You can meditate lying down and get the same benefits just like other meditation practices. 

In fact, lying down meditation is actually a meditation technique itself! It’s called the supine meditation position as it has your back touching a solid surface (like your mattress for example) and your head facing up. Though not as popular as the cross-legged position, the supine position has been shown to be just as effective as other mindfulness exercises. 

Scientific Research on Lying Down Meditation

While scientific research specifically on lying down meditation is limited, several studies have explored the effects of relaxation techniques in a supine position. These studies suggest that lying down can elicit a relaxation response, reducing heart rate, blood pressure, and muscle tension.

A 2017 study published in the Journal of Clinical Psychology examined the effects of lying down meditation on stress reduction. The findings revealed that participants who practiced meditation while lying down experienced a significant decrease in anxiety and improved overall well-being.

Another study from the Journal of Alternative and Complementary Medicine in 2020 investigated the effects of lying down meditation on sleep quality. The results demonstrated that participants who practiced meditation in a supine position experienced enhanced sleep duration and quality, suggesting that lying down meditation could be beneficial for individuals with sleep disturbances.

One important aspect to note here is that, though findings are limited, scientists and mindfulness experts both agree that this position is most effective for general relaxation, stress-reduction, and improved sleep, with little to no visible result in improved concentration, focus, and general cognitive enhancement. 

So, if your goal is to improve focus, recall information easier, or get your brain to hold concentration levels for longer, then we recommend this step-by-step guide that teaches you meditation techniques designed to help you boost focus and enhance cognitive functions. 

However, if you are looking to reduce stress, improve sleep quality, or simply add a relaxing exercise to your evening routine, then lying down meditation could be just the thing for you!

But before we dive into the benefits of lying down meditation, let’s have a look at some of the most common myths regarding this supine position as a meditation technique. 

The Myths of Lying Down Meditation

Myth 1: You’ll Fall Asleep

One of the main concerns people have about lying down meditation is the potential for dozing off. While it’s true that lying down in a comfortable position can induce sleepiness, it doesn’t mean you’ll automatically fall asleep during meditation. The key lies in finding a balance between relaxation and alertness. 

Though it happens more often than in the traditional seated posture, snoozing or dozing off can be avoided if you arrange your environment in a different way than you would arrange your bed for sleep. This is done so as to keep your mind slightly awake and not to have it believe it is going to sleep. Check out the following tips and tricks section below of how to meditate lying down. 

Nonetheless, we recommend you give this position a try. If you find yourself falling asleep and losing consciousness whenever you practice this technique, then consider using this exercise more as a wind-down evening routine rather than a meditation practice used solely for its meditation benefits. 

Myth 2: Lying Down Is Lazy

Another misconception is that lying down is inherently lazy and lacks the discipline associated with seated meditation. Although discipline is a core element amongst advanced practitioners, both experts and monks will agree that lying down is as important as standing up or being seated. 

In essence, monks are trained to see and become aware of each moment as it unfolds: 

“when walking, the monk discerns, ‘I am walking.’ When standing, he discerns, ‘I am standing.’ When sitting, he discerns, ‘I am sitting.’ When lying down, he discerns, ‘I am lying down.’ However his body is disposed, that is how he discerns it…this is how a monk remains focused.”

Buddha

What is actually true and has been proven is that lying down can deepen relaxation and provide a different perspective for self-reflection. It allows you to explore the connection between body and mind in a unique way, making this technique equally as valuable as other mindfulness exercises. 

The Benefits of Lying Down Meditation

Now that we have seen the science behind horizontal meditation posture as well as its findings, let’s dive into the benefits of doing a lying down meditation:

1. Relaxation Response: When we lie down, our body naturally enters a state of relaxation. Scientific research has shown that the supine position promotes the activation of the parasympathetic nervous system, which triggers the relaxation response. This leads to a decrease in heart rate, blood pressure, and muscle tension, creating an ideal environment for meditation.
2. Enhanced Body Awareness: Lying down allows for heightened body awareness during meditation. As you settle into a comfortable position, you can bring your attention to the physical sensations, tensions, or areas of discomfort in your body. This awareness enables you to cultivate a deeper connection between your mind and body, facilitating a more profound meditation experience.
3. Spinal Alignment and Gentle Back Support: Lying down provides an opportunity for proper spinal alignment and support. By aligning the body along its natural curvature, you can alleviate stress on the spine and reduce any discomfort or pain associated with sitting for extended periods. This allows you to focus your attention on meditation without distractions. For individuals who struggle with discomfort or pain while sitting, the lying down meditation has been proven to be a reliable and effective technique to replace the traditional cross-legged posture. 
4. Breath Awareness: Supine meditation offers a conducive environment for observing and regulating your breath. As you lie down, your diaphragm has more space to expand and contract, facilitating deep, diaphragmatic breathing. This gentle and natural breath flow aids in calming the mind. By focusing on the rise and fall of the abdomen, you can cultivate a deeper connection to the present moment.
5. Sleep Quality Enhancement: Another fascinating aspect of supine meditation is its impact on sleep quality. Research has shown that individuals who practice lying down meditation experience improved sleep duration and quality. The practice of relaxation and mindfulness in a supine position can help calm racing thoughts, reduce insomnia, and create a conducive environment for restful sleep.

How to Meditate Lying Down

The lying down meditation is straightforward: pick a comfortable surface to sit on, lie down with your back supported by whatever surface you chose, keep your head facing up, and gently start taking in deep breaths in and out as you relax into the practice. 

Similar to its counterparts, the lying down meditation can be done in various ways: guided or unguided, transcendental meditation, body scan meditation, or breath awareness meditation. Try different methods to see what works best for you.

Tips for Lying Down Meditation

1. Find a Comfortable Position: Choose a comfortable surface such as a yoga mat or a firm mattress. You can lie on your back with a pillow supporting your head and neck, or you can experiment with different positions that feel relaxing to you, such as lying on your side with a pillow between your knees. Choose a position that you normally don’t sleep in so as to not tell your body “it is time for sleep”. 

2. Create a Peaceful Environment: Find a quiet space where you won’t be easily disturbed. Dim the lights, play soothing music or nature sounds, and create an ambiance that promotes relaxation. Lit a meditation candle or have your favorite essential oils mixed in your diffuser to promote a relaxing, yet slightly invigorating scent in your room. Ideally use a candle or your diffuser for aromas in the air so as to keep your brain relaxed, yet slightly alert. 
3. Set a Timer: To avoid the temptation of constantly checking the time, set a timer for your desired meditation duration. This allows you to fully immerse yourself in the practice without worrying about the clock or falling asleep until the next day. We highly recommend setting a loud timer if you plan on having a lit candle in the room during your lying down meditation.
4. Start with Mindful Body Scan: Begin your lying down meditation by engaging in a body scan. Slowly bring your attention to each part of your body, from head to toe, noticing any sensations or areas of tension.Bring focus to each part individually, then to body parts all together. Notice the texture of whatever surface they happen to be in contact with (it could be the mattress, your yoga mat, your couch, etc.) Breathe into those areas and consciously release any tightness or discomfort.
5. Focus on the Breath: As you settle into your meditation, shift your attention to your breath. Observe the natural rhythm of inhalation and exhalation, feeling the gentle rise and fall of your abdomen. If your mind wanders or you start snoozing, gently guide your focus back to the breath without judgment. Keep the focus on your breath so as to not fall asleep. Notice the rhythm of your breathing. Notice the pattern of your breathing cycle. 
6. Cultivate Mindfulness: Expand your awareness beyond the breath and explore the sensations in your body, the sounds around you, and the thoughts passing through your mind. Practice being fully present in the moment, accepting whatever arises with an open and non-judgmental attitude. If you happen to use a candle, essential oil diffuser, or incense for this meditation practice, gently bring your focus to the aroma and scent floating in the air. Do not open your eyes. Continue to bring awareness to sounds, textures, smells, or simply to thoughts that appear in your mind. 
7. Use Guided Meditations: If you find it challenging to stay focused while lying down, consider using guided meditations specifically designed for this position. Many meditation apps and online platforms offer guided sessions tailored to lying down meditation. You can select and download your favorite session without the distraction of having your phone’s network turned on. These meditation apps offer both lying down meditation practices as well as the ability to use them offline.

Remember, the goal of meditation is not to achieve a specific outcome but to cultivate a state of awareness and inner calm. Whether you choose to meditate sitting, standing, or lying down, the key is to find a practice that resonates with you and supports your well-being.

Incorporate a Playful Twist

Now, let’s add a pinch of whimsy and playful imagination to our exploration of lying down meditation. Picture yourself as a serene sloth, lounging on a cozy branch, meditating to the rhythm of swaying leaves. Or envision yourself as a Zen astronaut, floating weightlessly in the vastness of space, harmonizing your mind and body. Embrace your inner adventurer and let your imagination take flight as you embark on a delightful escapade of horizontal reflection.

As you recline, feel the cares of the world melt away, transforming into bubbles that float lazily by. Allow your mind to wander through a wonderland of tranquility, where elephants balance teacups on their trunks and fluffy clouds morph into fluffy marshmallows. Immerse yourself in this whimsical universe, where meditation meets mirth, and find the sweet spot where relaxation and merriment intertwine.

Remember, meditation doesn’t always have to be a serious affair. By infusing your lying down practice with a touch of playfulness, you can create a delightful and enjoyable experience that sparks joy and nurtures your soul. So, as you embark on your horizontal reflection adventure, don’t forget to pack your sense of wonder and a sprinkle of humor along the way.

Conclusion

While the traditional image of seated meditation holds its place of reverence, lying down meditation invites us to explore a world of relaxation and rejuvenation from a different angle. Scientific research indicates that lying down can induce deep relaxation, alleviate stress, and enhance sleep quality. By finding your optimal position, curating a serene environment, and embracing a playful approach, you can unlock the transformative power of horizontal reflection.

So, the next time you yearn for a respite from the demands of the day, give lying down meditation a whirl. Embrace the magic of Zen-ziness as you embark on an enchanting journey of self-discovery and inner bliss. 

Plus, you have the power to transform your meditation practice into an adventure that is not only beneficial but also delightful. Embrace the whimsy, indulge in a giggle or two, and let your mind soar on the wings of imagination. After all, the world of meditation is vast and inviting, ready to embrace you in all your quirky, playful glory.

 Remember, you don’t always have to sit cross-legged to find your Zen—sometimes, the path to tranquility lies in the gentle embrace of a horizontal sanctuary.

Namaste,

The PurelyCalm team.