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A psychologist shares insights on effective meditation practices
Mindful meditation is practiced worldwide to help individuals center their thoughts, reduce stress, and foster a deeper appreciation of life. Meditation is adaptable, offering various positions, including lying down, to reap its benefits. We consulted with Dr. Tracy Carver, PhD, a clinical psychologist, to discuss powerful meditation strategies that will enhance your practice.
Is it possible to meditate while lying in bed?
Absolutely, meditation can be done in any setting or position, including lying in bed. While sitting is often recommended to stay focused, with the proper mindset and posture, a horizontal meditation session can offer similar benefits to one in an upright position.
Steps
Is it possible to meditate while lying down?
Yes, meditation can definitely be done while lying down. The core of meditation is training your mind, and you can practice it in any position, whether in bed or on the floor. If you're just starting, lying down might be more comfortable and help you feel more relaxed. However, since it’s easy to drift off to sleep in this position, use a guided meditation or focus on a specific point to stay alert if that’s not your goal.
- Lying down can also be particularly helpful—and sometimes essential—for those dealing with back pain or fatigue.
Is it better to meditate sitting or lying down?
Experts recommend sitting as the ideal position for meditation. Sitting upright is the most effective way to align your spine and activate the 7 chakras—the energy channels in Hinduism and Buddhism that connect you to your highest self.
- If you're lying in bed, try sitting up against the headboard to enhance spinal alignment and open your chakras.
- If sitting causes back pain, focus on lengthening your back, arms, and legs to maintain comfort.
Best Positions for Meditating While Lying Down
Lie on your back and elevate your head on a soft but supportive surface. You can use a thin book wrapped in a towel or a firm cushion. Bend your knees and point them upwards, keeping your feet flat. This posture will help you feel grounded and connected to your surroundings.
- If this position causes discomfort in your knees, extend them and place a cushion or pillow underneath for support.
Lie on your right side to maintain a slight upright position and stay alert. Rest your right arm on the floor with your elbow and use your right hand to support your head. Let your left arm rest by your side. Gently bend your legs, keeping the upper knee bent slightly more than the lower knee to relieve pressure.
- This position is ideal if lying on your back feels uncomfortable or if you tend to fall asleep when on your back.
- Place a firm cushion or yoga block under your armpit or upper chest for added support. Remember, this isn’t about strength or endurance!
Best Meditations for Lying Down in Bed or on the Floor
Opt for a guided meditation, particularly if you are new to the practice. Beginners often struggle to maintain focus or decide what to concentrate on. A guided session with a trained professional will lead you through the process until you feel confident enough to meditate independently.
Try a body scan meditation for better sleep. Meditating this way enhances your awareness and acceptance of your body, promoting relaxation to help you fall asleep more easily.
- While lying down, begin by focusing on the sensations in your feet and toes. Gradually extend your attention to each muscle, limb, and digit, working your way up your body. As you progress, allow yourself to release stress and let go of any worries.
- Repeat the body scan as many times as needed until you drift off to sleep.
Repeat a mantra, either silently or aloud, to soothe your mind. Once you've settled into your chosen position, pick a word, phrase, or sound (like "om") and repeat it calmly. Allow your thoughts to drift into a peaceful, focused state, helping you release negative feelings and stress.
Focus on the present moment to find peace with your life. Tune in to your surroundings—sounds, physical sensations, and the feeling of the bed or floor beneath you. Let go of thoughts about the past, future, or anything beyond your control.
Find a visual object to guide your meditation and fill your mind. If your thoughts start to wander during meditation, choose an object or image to focus on. Observe every detail and imagine its texture or scent. Focus solely on it, allowing peace to wash over you.
Practice mindfulness meditation to manage pain. As you breathe deeply, focus on your left foot and notice any discomfort. If you feel pain, accept it and breathe through it. Gradually shift your attention from your foot to your ankle, repeating this process for each part of your body.
Use box breathing meditation to ease anxiety. To practice box breathing, Dr. Tracy Carver advises inhaling for a count of 4, holding your breath for 4 seconds, then exhaling for 4 seconds. Repeat this pattern to reset your nervous system and calm a panic attack.
- Carver explains that using a breathing technique in meditation is like "giving your brain a little task..." She adds, "having something simple to focus on can be incredibly helpful when you feel overwhelmed and out of control."
Write down your thoughts and emotions in a meditation journal. You can do this while lying down using a lap desk or simply lie on your side, placing the journal on the bed while you jot down your reflections.
- Dr. Carver suggests that "journaling is a great way to self-therapize." It allows you to release negative thoughts and anxious feelings, helping to clear your mind and stop them from lingering.
Choose a quiet place to lie down and meditate. This could be anywhere—a room in your home, a corner in your office, or an outdoor spot like your backyard or a nearby park. Ambient noises are fine, as long as they’re not too loud or distracting to your focus.
- If you can’t find a quiet space, try wearing earbuds or headphones to block out unwanted sounds.
Lengthen your spine while lying down, but avoid stiffness. Your goal is to align your vertebrae and chakras without tensing your joints and muscles excessively. Visualize a string attached to the top of your head, gently pulling you upward, guiding your body into alignment.
Expand your diaphragm as you inhale for better breathing. Inhale through your nose, letting your belly rise with air while keeping your chest still. Exhale slowly through pursed lips, tightening the muscles in your belly to help push the air out. This technique will promote relaxation and ease your nerves.
Keep your mind focused by concentrating on a single point. Focus on an area of your body where you can feel your breath, such as your chest or nostrils, or repeat a mantra. Whenever you notice your thoughts straying, gently bring your attention back to that focal point.
Avoid heavy meals before you lie down to meditate. Eating a large meal right before lying down can disturb your digestion and leave you feeling too full or uncomfortable to focus during your meditation.
Benefits of Meditating While Lying Down
It alleviates back pain. Those who suffer from chronic back issues or injuries may find it difficult to sit up for meditation. Lying down is gentler on the body and allows more people to experience the other advantages of meditation as well.
It enhances your willpower and focus. Meditating while lying down requires more concentration because you have to actively resist the urge to fall asleep. Meditation strengthens willpower and concentration regardless of your position, but doing so while lying down helps sharpen these mental muscles.
It fosters self-compassion. If sitting up to meditate isn't possible for you, don’t be discouraged. Meditating while lying down is perfectly fine and allows you to meet your body where it is in the moment.
- Dr. Carver suggests replacing negative self-talk with kind statements. Rather than thinking, "I hate my body," or "I'm inadequate," try saying, "I love my body," or "It's okay that I can't sit up right now."
