How to Meditate with an Acupressure Mat
Acupressure is an alternative medicine technique that is used to apply pressure to specific points on your body to clear energy blockages. It’s no surprise that people often like to combine meditation and acupressure into the same activity. They both take a set amount of time and they’re both beneficial for your body and mind. If you’re interested in trying this out at home, the easiest way to do it is with acupressure mats for meditation. An acupressure mat is basically a pad with several spikes on it. These spikes are closely concentrated like a bed of nails so that when you lay on them they do not puncture the skin. Because these acupressure mats have such similar designs, you can basically use any mat for meditation. If you already own an acupressure mat for back pain or other treatments, then you can use that same mat for your meditation. If you don’t already own an acupressure mat, we have recommendations for you below. Let’s jump in!
Note: This advice on this page is not a substitution for medical advice. Make sure to talk with your doctor before you attempt any new treatments like acupressure. Acupressure mats should not be used by individuals with heart conditions, high blood pressure, pregnant women, or people with sensitive skin.
Benefits of Meditating with an Acupressure Mat
Acupressure and meditation are a natural combination. They both provide benefits that are great for your body and your mind. If you’re new to meditation, learn how to start a meditation practice before you combine it with acupressure.
If you’re already practicing both, it’s a great idea to combine them. Generally, you want to meditate for 20-60 minutes a day. If you’re using acupressure for deep relaxation, that requires about 20-40 minutes of time. You can add a bit of efficiency to your schedule by doing both at the same time.
Meditation relieves stress and anxiety by focusing your mind and helping to acknowledge and dismiss negative or pervasive thoughts. When using an acupressure mat for extended periods of time, the stimulation will relax your body, release painful and tight muscles, and flood your body with endorphins and oxytocin, which help boost your mood. If you’re meditating for stress relief or insomnia, adding acupressure can greatly increase the benefits of your practice.
If you use an acupressure mat regularly, you may be unintentionally entering a meditative state. The next step is to consciously meditate while on your mat.
Best Acupressure Mats for Meditation
Generally, mats you can lay down on will be best for meditation. You can get a simple mat or a mat and pillow set that can support your neck or head. Here are some affordable options that are great for meditation.
Spoonk Acupressure Massage Mat
Available in bright colors with a convenient carrying case, Spoonk acupressure mats are a high quality option for home acupressure and meditation. They’ve clinically tested their mats and found they help users reach deep relaxation while using, which is perfect for meditation. Their mats are made in the USA with exo foam filming and non-toxic ABS plastic, so if you have sensitive skin, this is a safer option than some mats made overseas from cheaper materials.
With 6200 spikes, this mat is perfect for acupressure on the back and can even be used on the neck and head if you drape the mat over a pillow. It can be used on the floor for deeper pressure or on a bed, couch, or cushion for more convenience.
Includes a 5 year warranty.
Size: 27″ x 16″, 6200 stimulation points
Colors: magenta, navy, pagoda blue
Nayoya Acupressure Mat and Pillow Set
If you want a full acupressure set for meditation, Nayoya is your best option. This is the mat I use and I love. It’s a high quality mat that is perfect for meditation or general acupressure use. This set is great for meditation because of the neck pillow. It helps cushion your neck and provide relief for any tension in your shoulders or neck muscles.
Since this is a two piece set, you can always meditate just using the mat or use the neck pillow when you need to counteract icky pain in your shoulders and neck. The Nayoya also comes with a convenient clear carry bag that is perfect for storage or taking it with you on the go.
Size: Mat: 6,210 acupressure points. Pillow: 1782 acupressure points
Colors: green
Heavenly Acupressure Mat & Pillow
I like to recommend this set because it has a unique pillow design that you’ll like if you want acupressure on your scalp. This pillow is ergonomically designed and provides comfortable support and acupressure points for your neck as well as a little cushion for the back of your head. This set is another fantastic option for meditation.
All of the images in this article are of the Heavenly Acupressure mats.
Made from 100% natural cotton and toxin free ABS plastic for the spikes.
Size: Mat: 8,820 acupressure points. Pillow: 1,716 acupressure points.
Colors: black, blue, green
If you want more suggestions for acupressure mats for meditation, check out our article on acupressure mats for back pain.
How to Meditate with an Acupressure Mat
If you’ve never used an acupressure mat before, make sure you check out our article on how to use an acupressure mat. As a beginner, we highly recommend that you wear a t-shirt or use some sort of thin layer of fabric between your skin and the spikes on the mat. Generally, you will want to lay on the mat for about 20-40 minutes to reach a state of deep relaxation but to start out try 10-15 minutes and slowly increase the time.
Feel free to use accessories like a yoga blanket or eye pillow to make you more comfortable.
- Select a room where you have space to lay out flat and can meditate undisturbed.
- If you can lay down on the floor, place your mat (and optional pillow) down. Otherwise, use a couch or bed where you can comfortably lay down.
- Set a timer, use a mindfulness bell app, or turn on a guided meditation.
- Lay down on the mat by slowly lowering your spine down. Adjust until you find a relatively comfortable position. The weight of your body should be evenly distributed across the mat. The spikes may be painful or feel weird for the first few minutes.
- Focus on your breath, repeating a mantra, or listen to your guided meditation.
- After about 20 minutes, your body will go into a deep state of relaxation. You may fall asleep, which is ok.
- When your timer goes off or your guided meditation ends, bring your attention back to your breath and the room.
- Wiggle your hands and toes and then slowly roll off the mat.
That’s it! You can practice meditation with an acupressure mat a few times a week or every day. You should soon see a decrease in stress and a reduction in sleep issues.
If you’re interested in trying more meditation techniques, learn how to use mala for meditation and how to do a candle gazing meditation.
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