Meditation is an ancient practice with specific guidelines, but it’s also an adaptable, personal practice. While sitting is most traditional—and considered by many to be the ideal position—you can meditate any way you want, including when lying down. Here are some pros and cons to supine meditation and some tips.

Lying Down to Meditate – Pros and Cons

Traditionally speaking, meditation can be done in one of four positions: sitting, standing, lying down (supine), and walking. Sitting is most common, but above all else, meditation is personal. If you prefer one position over another, there is no reason not to use it.

Try multiple positions until you find what works best for you. The supine position can be controversial among purists, but there are some benefits to this meditation position:

• The supine position allows people who cannot sit for long stretches of time the chance to meditate.
• You may find it more restful and comfortable and more conducive to a meditative state of mind.
• Pain and discomfort distract from the mind during meditation, so you may find it easier to focus when lying down.
• It may be easier for you to elongate and align your spine in this position. This is important for energy flow.

Supine meditation may work for some people and in some situations, but there are also some potential downsides:

• You may get so relaxed that you fall asleep instead of meditating.
• Sitting usually provides a better balance between relaxation and wakeful focus.
• It’s harder to maintain an active mind in this position.

How to Meditate Lying Down

As mentioned earlier, to meditation purists, the best meditation position is sitting, but it’s important to do what helps you get the most out of meditation practice. If you choose to lie down to meditate, consider these tips:

• Lie down with your feet flat on the floor and knees up to maintain wakefulness.
• Focus on elongating your spine and keeping your legs about shoulder-width apart. Aim for symmetry in your body.
• Your hands should be about a foot away from your hips, palms up on the floor but relaxed.
• Try a sleep meditation before bed. If you do tend to get sleepy when trying to meditate lying down, why not roll with it? A guided meditation for sleep, like the ones found on BetterSleep, can give you the benefits of meditation and improved rest.

Is Savasana Meditation?

You know the corpse pose or savasana if you’ve ever taken a yoga class. It is a supine position of rest that ends most sessions of yoga. The purpose is to calm and relax the body and mind after an active set of poses.

Savasana is not the same as meditation, but it is similar. It’s a state of awake relaxation. If you want to try meditating while lying down, start by perfecting savasana and turn it into a meditative practice.

Meditation is great for the body and mind and for getting better sleep. If you meditate best when supine, you should do it. Meditation is an individual practice. Take tips and instruction from the experts but feel free to adapt them for your personal use and greatest benefit.