The body is often tired in the evening, but the mind just won't calm down. Then meditation while lying down can help. It combines deep physical and mental relaxation - without any effort. Whether after a long day to let go, as a routine to fall asleep or as a gentle start to the morning: meditation is a simple and effective way to reduce stress, calm the mind and regenerate the body. But how do you meditate lying down? Which techniques are best? We show you how you can easily integrate the practice into your everyday life.
Content
1. meditation & relaxation while lying down - an overview
2. guided meditation while lying down as an ideal introduction
3. meditation for beginners lying down - from a short break to intensive relaxation
4. twice as effective: meditation with acupressure
Meditation & relaxation while lying down - an overview
Meditation is a wonderful way to relax your body and mind - whether you want to start the day gently in the morning or calm down in the evening. There are various techniques that can be used depending on your personal preference:
- Quick meditation while lying down - perfect for the morning or evening: Just five to ten minutes of meditation can make a big difference. In the morning, it helps you to start the day with clarity and focus, while in the evening it ensures a gentle transition into the night. Breathe in through your nose for 4 seconds, out through your mouth for 11 seconds and repeat this 11 times.
- Yoga meditation lying down - the combination of movement and rest: Yoga and meditation often go hand in hand. After a gentle yoga session, meditation while lying down can deepen your relaxation. Shavasana meditation, in which you concentrate completely on your breathing while lying on your back, is particularly popular.
- Chakra meditation lying down - activate energy centers: Chakra meditation is a special form that focuses on the seven energy centers in the body. Through visualization and breathing techniques, it can help to release blockages and promote inner balance.
- Mindfulness meditation while lying down - consciously experience the moment: This meditation technique focuses entirely on the present moment. You become aware of your breath, your body and your surroundings without judging them. This not only promotes relaxation, but also inner serenity.
- Meditation while lying down to fall asleep - gentle accompaniment to the night: If you have difficulty falling asleep, meditation can calm your mind and prepare your body for rest. Guided meditations that work with gentle instructions or calming music are particularly effective here.
Guided meditation while lying down as an ideal introduction
If you have no experience with meditation or find it difficult to calm your mind, guided meditation can be the ideal way to start. You will be guided through the meditation by a gentle voice so that you can concentrate fully on the experience - without having to think about what comes next. Many people can't let go of their thoughts and just be in the moment. This is exactly where guided meditation comes in: A calming voice gives you instructions and directs your attention to your breath or body, helping you to consciously relax. This is a valuable support, especially for beginners. If you would like to try guided meditation, there is a wide range of apps and platforms to help you.
Meditation for beginners lying down - from a short break to intensive relaxation
Sometimes it only takes a few minutes to reconnect with yourself. Meditation in a lying position is perfect for this, as it adapts to your everyday life. It can be a little oasis of calm in any situation. Even a short meditation while lying down can improve your mood and reduce stress. The more time you take, the deeper you can immerse yourself in relaxation. You will need a comfortable yoga mat for meditation. Our tip:Meditation works best when it becomes a habit - like brushing your teeth or taking a short walk. So how about regularly...
- 5 minutes of SOS meditation for in between: Close your eyes and concentrate on your breath. Breathe in deeply through your nose, hold your breath for a moment and release it slowly. Feel how your body relaxes with each exhalation.
- 10 minutes of meditation while lying down for mindfulness and focus: slowly move your attention from your feet to your head in a body scan and consciously feel every sensation. Notice whether there is tension or lightness without changing anything.
- 15 minutes of meditation lying down - deep relaxation for the evening: Imagine you are lying on a quiet beach, listening to the gentle sound of the waves and feeling the warmth of the sun on your skin. With every breath you take, you let go more and sink deeper into the peace of the moment.
- 20 minutes of meditation lying down for your journey inwards: If you have more time, you can try a deep meditation. With a visualization journey, for example through a peaceful forest or along a calm river, you can immerse yourself completely in a state of serenity.
Doubly effective: meditation with acupressure
Sometimes it takes a little more than silence to really let go. This is exactly where acupressure comes into play: it combines gentle physical pressure with meditative relaxation, enhancing the effect of both methods. Lying on an acupressure mat stimulates specific pressure points that release tension, promote blood circulation and calm the nervous system - an ideal basis for deep meditation. While meditation calms the mind, acupressure helps the body to release tension. This combination can work wonders, especially in stressful times or if you have trouble sleeping:
- Short meditation (5-10 minutes) to relax after a stressful day: lie down on the acupressure mat, close your eyes and breathe in and out deeply. Concentrate on the slight tingling sensation on your skin and notice how your body gradually relaxes.
- Guided meditation (10-15 min.) for inner peace while lying down: Use an audio meditation to guide you through a gentle relaxation while lying on the acupressure mat. Visualizations that transport you to a peaceful environment such as a forest or the sea are particularly calming.
- Longer meditation (15-20 minutes) for deep relaxation: After about 5 to 10 minutes on the mat, the full effect of the acupressure sets in and you enter a deeper meditation phase. Focus on your thoughts, let them pass and feel the deep relaxation that spreads throughout your body.
- An evening ritual for better sleep: The combination of meditation and acupressure before going to bed is particularly effective. During an evening meditation while lying on the acupressure mat, you can let go of both physical and mental tension from the day. Our tip: For longer routines, you can also use an acupressure cushion. We wish you a good rest!