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Home > Meditation Techniques > Transcendental Meditation > Question

Can I practice TM lying down, or is sitting required?

Category: Transcendental Meditation
transcendental meditation TM techniques meditation posture mindfulness stress relief
Transcendental Meditation (TM) is a widely practiced technique that emphasizes effortless relaxation and mental clarity. One common question is whether TM can be practiced lying down or if sitting is required. The short answer is that sitting is generally recommended for TM, but there are nuances to consider.\n\nTM is traditionally taught to be practiced while sitting comfortably with your eyes closed. This posture helps maintain alertness while allowing the body to relax deeply. Sitting upright, whether on a chair or cushion, ensures that you remain awake and focused during the meditation. Lying down, on the other hand, can lead to drowsiness or even falling asleep, which is counterproductive to the goal of TM.\n\nHowever, there are exceptions. For individuals with physical limitations or health conditions that make sitting uncomfortable, lying down may be a viable option. In such cases, it’s important to create an environment that minimizes the risk of sleep. For example, you can lie on a firm surface with your head slightly elevated to stay alert. Additionally, setting a gentle alarm or practicing during a time when you’re naturally more awake can help maintain focus.\n\nThe core technique of TM involves the use of a mantra, a specific sound or phrase given by a certified TM instructor. To practice TM, sit comfortably with your eyes closed and silently repeat the mantra in your mind. Allow the mantra to flow naturally, without forcing it or concentrating too hard. If your mind wanders, gently return to the mantra. This process is repeated for 20 minutes, twice a day.\n\nOne challenge with lying down is maintaining the balance between relaxation and alertness. To address this, you can experiment with different positions, such as lying on your back with your arms at your sides or propping yourself up with pillows. Another practical solution is to meditate in a well-lit room or during daylight hours to reduce the likelihood of drowsiness.\n\nScientific research supports the benefits of TM, including reduced stress, improved focus, and enhanced well-being. Studies have shown that TM activates the brain’s default mode network, which is associated with self-awareness and introspection. This state is more easily achieved when the body is relaxed but the mind is alert, which is why sitting is often preferred.\n\nTo conclude, while sitting is the ideal posture for TM, lying down can be an alternative for those with specific needs. The key is to prioritize alertness and comfort. If you choose to lie down, take steps to stay awake and focused. Ultimately, the goal of TM is to transcend ordinary thinking and access a state of deep restful awareness, regardless of posture.\n\nPractical tips for TM practitioners: 1) Choose a quiet, comfortable space free from distractions. 2) Set a timer for 20 minutes to avoid checking the clock. 3) If lying down, elevate your head slightly and avoid meditating in bed. 4) Practice consistently, ideally in the morning and evening. 5) Work with a certified TM instructor to refine your technique and address any challenges.

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