People commonly meditate in non-sitting positions. For instance, mindfulness is a type of meditation that one practices while moving around. Some people practice meditation while dancing. Others practice meditation while lying down. All of these are good meditation methods, if done with focus and concentration.
Lying Down
As long as you can stay awake and alert, lying down or reclining in some way is a good position in which to meditate. The famous statues of the Buddha, lying down with his head resting on his hand, are examples of meditation while reclining.
If you cannot sleep, you can take advantage of being awake and alert by meditating. Meditating in bed is a far better use of your time and much more beneficial than lying there worrying.
Yoga Nidra
Yoga Nidra (“yogi sleep”) is a form of meditation that reduces tension and anxiety. Yoga Nidra is a sleeplike state in which your body is effectively asleep, but your mind is awake and aware. It is considered conscious deep sleep.
The form of Yoga Nidra that I practice involves lying on my back, with my arms at the sides. I do a guided meditation, listening to a recording. The person leading the meditation asks me to be aware of every part of my body (“be aware of your forehead, your eyes, your mouth”… etc.). This part of the meditation lasts for half an hour or so. Then I am asked to follow my breathing up and down my body. Finally, there is a period of silence when I am asked simply to look within myself. [113]
What Yoga Nidra has in common with other types of meditation is its singularity of focus. The focus moves from one part of the body to the next, but is always restricted to a single part at any one time.
Performing Yoga Nidra, you will want to make sure you keep warm. Your body temperature will drop during long meditations. Getting cold will not harm you, but it may distract you. If you are lying down, you can use a light blanket.
Pranayama Breathing
Pranayama breathing is a form of yoga that focuses on breathing. People do not usually refer to it as a meditation, although it does have elements of meditation. Principally, a person practicing pranayama focuses exclusively on breathing. I find that pranayama has many of the same effects as regular seated meditation.
There are at least 50 different pranayamas. Here are just a few:
• Deep breathing alternating with regular breathing.
• Breathing through alternating nostrils.
• Breath retention.
• Making intake and outflow of breath equal in duration.