Meditating while lying down: That’s why you should try it out

Meditating while lying down: That’s why you should try it out
Photo: Colourbox.de / #81285

Meditating while lying down has several advantages and is good if you find it difficult to sit upright. Here you can find out how a lying posture can affect your meditation.

It is a common belief that to meditate you always have to sit cross-legged or in a lotus position on the floor. In fact, you can practice meditation in a variety of positions. It is also possible to meditate while lying down. This often allows you to relax even more and is often better suited than sitting upright, especially for people with back problems.

Meditating while lying down: The benefits

When lying down, your body can relax completely because no muscles have to work to maintain the sitting position. This allows for deeper physical relaxation and can be particularly helpful if you want to reduce stress or sleep better. Many people who have difficulty finding peace while sitting experience a significantly more calming effect when lying down.

In addition, not everyone can or wants to sit for long periods of time to meditate. People with back pain, joint problems or other physical limitations find it much easier to meditate lying down. This position allows you to focus on mental relaxation without being distracted by physical discomfort.

If you lie on a flat surface to meditate, you can also improve your breathing. Because in this position it is easier to align the spine and keep it straight during meditation. A straightened spine makes it easier for us to breathe more deeply and freely.

Meditating while lying down: The disadvantages

You can meditate not only in the lotus position, but also while lying down.
You can meditate not only in the lotus position, but also while lying down.
(Photo: CC0 / Unsplash / JD Mason)

Meditating while lying down has one major disadvantage: you fall asleep more quickly during your meditation. This is not necessarily the goal of meditation, because it is often about consciously concentrating on yourself and your thoughts or your breathing and thus practicing mindfulness. Of course, if you keep falling asleep, you won’t be able to do that.

However, many people also use lying meditation specifically to improve their sleep quality. So if you meditate in the evening in order to fall asleep better, the soporific effect of lying down meditation is more beneficial. You can find out more about this here: Meditation to fall asleep: This is how it works

However, if you practice lying meditation during the day, try to stay alert and experience the practice consciously.

Reclining meditation: tips and advice

If you want to try meditating while lying down, the following tips can help you:

  • Choose a comfortable place: A quiet room and a comfortable mat are ideal. Make sure you lie in a position that is neither too soft nor too hard to protect your back.

  • Stay alert: If you don’t use meditation to fall asleep, try to consciously stay awake. One trick is to raise your head slightly or keep your eyes open.

  • Position your body: Make sure to open your chest and not sink into your shoulders. You can only breathe deeply when your chest is open. Also straighten your spine.

  • Drop your legs: Your legs should be about hip-width apart. Otherwise, it’s best to just leave them where they naturally fall. If you have pain in your lower back, it is also possible to bend your legs and place your feet on the floor.

  • Use a guided meditation: For beginners, it is helpful to follow a guided meditation to support concentration. You can find out more about this here: Learning to meditate: Tips for beginners

Read more on Techzle\.com:

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  • Healthier through meditation? Studies have examined effects
  • Meditating with a mala necklace: This is how it works

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