How To Meditate Lying Down

Do you find yourself falling asleep when you meditate at home? Well, then you have come to the right place. 

Over the last decade, we have all been told about how meditation could change our lives if we take the time to practice it. Most of us don’t have the spare time to go to a meditation class – so we have to meditate at home. 

How To Meditate Lying Down

If you are looking to relax, then meditating lying down could be the best option for you. 

The Best Positions To Meditate In 

When we think of meditation, most people picture a monk meditating on a mountain top or a yoga class meditating on a beach. But, it doesn’t have to be this way. You can meditate anywhere and everywhere. 

If you are looking to introduce a relaxing meditation routine to your days then you should consider trying to meditate lying down. 

Our bodies are more likely to relax when we are lying down and it is actually great for our health. 

Legs On The Wall 

If you get a lot of leg or foot pain then you might want to consider resting your legs on a wall – so that you are at a 45-degree angle. Having your legs in the air will help to lower your blood pressure, reduce inflammation, and reduce foot and ankle pain. 

Knees Bent 

If you have tight calf muscles then you might want to lie down with your feet on the ground and your knees in the air. It will help to take pressure off your lower back and all the muscles in your legs. 

Whole Body Flat 

If you are meditating before bed then you might want to consider lying on your back with your hands stretched out in one direction and your legs in the other. You will be creating one long line of energy. 

Tools For Meditation 

Here are four tools that you might find helpful when you are trying to meditate whilst lying down. Each of these tools will help you to minimize distractions and to get into the right mindset. 

Yoga Mat 

Lying on the floor can be distractingly painful – especially if we have bad backs or hard wooden floors. But our beds can be too comfortable, it is not uncommon for people to fall asleep while meditating on their bed. 

A Yoga Mat will give you the best of both worlds. The mat will cushion the floor for you but it won’t make you overly comfortable. 

Eye Mask 

When you first start meditating, everything can be a distraction. Distractions are especially prevalent at home – you will find as soon as you lie down you will start thinking about the laundry you need to do or another task on your to-do list. 

The simple act of putting on an eye mask separates your day-to-day life from your meditation time. 

Essential Oil Diffuser 

Speaking of getting yourself into the right mindset – nothing does this faster than the right set of essential oils. 

We love using a diffuser because they are very quiet but effective. 

How To Meditate Lying Down 

Before you start meditating you will need to prepare a distraction-free space to do it in. Clear a space on the floor, lower the light, lay out your mat, and turn on your diffuser. 

You should also let anyone you live with know that you are going to meditate and don’t want to be disturbed. 

Now, it is time to decide what type of meditation you are going to do and for how long. Many beginners like to follow guided meditations that talk them through the whole process. Or you may want to do one of the activities we talk about in the next section. 

Once you have laid yourself down on your mat it is time to put on your mask. Take a few breaths to center yourself. 

This time is just for you and you should guard it fiercely. Make time for it every day. 

How To Meditate Lying Down

Meditation Exercises 

We find that meditation beginners fall into two camps – they start meditating with too much structure or too little. 

Too little structure can mean that you get lost, overwhelmed, or just find meditation unhelpful because you have not learned any techniques. 

However, starting with too much structure can take the benefits out of the activity – you can end up concentrating too hard on doing meditation “right” to actually get any meditation done. 

Beginners may find it beneficial to follow a set of guided meditations when they first start. These will help you to learn the basic skills of meditation and then build upon them until you are confident enough to practice on your own. 

Here are two meditation exercises that are suitable for everyone, no matter how long you have been practicing meditation. 

Body Scan 

A body scan is an old meditation technique during which you imagine a ball of energy moving from the top of your head to the tip of your toes, taking in the state of your body as it goes. 

Visiting A Safe Space 

If you are someone who suffers from a lot of anxiety then you might want to create a safe space in your mind that you visit when you are overwhelmed. It can be somewhere real, or somewhere you have created based on the things you love. 


Taking the time to meditate every day can improve your physical and mental health. It can be a great form of self-care and you should make sure that you take the time out to look after yourself. 

There are many different ways to meditate, however, if you are looking to truly relax then you should try to meditate lying down. 

Set up a peaceful environment where you can meditate without being disturbed. Light a candle or use a diffuser and put on an eye mask. You can choose to listen to a guided meditation or do your own meditation exercise. 

Don’t forget to set aside time to meditate today!