How to meditate lying down: an easy setup for beginners

You’re already stretched out on the sofa, and sitting up straight to meditate feels like one more thing to arrange. So stay where you are. To meditate lying down, all you need is a comfortable position and a way to read or hear the instructions.

This guide is mostly about the setup: where to lie, how to keep the words within reach, and a short practice built around resting on whatever is under you. There’s no pose to copy, and you can shift whenever you need to.

Lying down or sitting?

Start with a practical question: where can you spend a few minutes without holding yourself awkwardly? A bed, a sofa with room to stretch out, or a chair with good support all work. Lying down isn’t a more serious version of meditation, just a different one.

Think about how you’ll follow along, too. Reading a screen is easier sitting up. A recorded voice suits lying down, when the screen can stay out of sight.

If you get drowsy and want to stay with the words, sit up a little or keep your eyes open. At bedtime, drifting off before the end is fine.

Arrange a comfortable place to rest

Pick a surface where you can lie without balancing near the edge. Clear away anything that digs in, like a remote or a bunched-up blanket. Sort out the space first; the meditation comes after.

• Position. On your back or on your side, whichever feels comfortable. There’s no set angle for your arms or legs.
• Support. Add a pillow or cushion if you want one. If something feels awkward, change it, even if it looked right.
• Covers. Add or take off a layer to suit how warm you are now. Leave room to move.
• Instructions. Keep the text where you can read it comfortably, or start the audio and put the phone somewhere stable.

If a cushion turns out to be in the wrong place halfway through, move it. Settling in again is part of the setup.

Reading or listening while lying down

Reading lying down works if you can see the next line without lifting your head or holding the phone above your face; if you can’t, sit up a little. A recorded voice lets you close your eyes, as long as the session actually has one and you can hear it comfortably. Our guide to meditating with your eyes open compares the two in more detail.

Another option: read the steps below before you lie down, and keep just three words in mind: arrange, rest, finish.

A short lying-down practice

Think of this as a quick try-out of your setup. It isn’t a head-to-feet scan, and your breathing can stay as it is. Give each step a little time, without counting.

1. Arrange. Lie down in the position you picked. Make one last practical change if you need it: move the pillow, straighten the blanket, find an easier place for your arm.
2. Rest. Let your attention take in the broad area where you meet the bed or sofa. No need to go part by part or search for a sensation.
3. Pause. Stay with resting here for a few moments. You might notice pressure, warmth, or nothing much. Leave it as it is.
4. Check in. Ask yourself, “Do I want to stay like this?” If yes, rest a little longer. If no, shift, sit up or stop.
5. Finish. Let it end without a final task. Look around if you like, then decide what’s next.

For a slower path through each part of the body, our body scan guide is a separate practice; there’s no need to combine the two. And if you’re lying down at bedtime, sleep stories vs sleep meditation compares two things you could listen to.

Change position or stop whenever you want

Staying still is optional. If something starts to hurt, change position or stop; resting should never turn into putting up with pain. If a healthcare professional has given you advice about lying positions, for example during pregnancy or after surgery, follow that rather than this general setup.

If focusing on your body ever feels uneasy, look around the room and notice a few things you can see. You can stop at any time.

Stopping after the setup still tells you something: whether this position and this way of following along suit you today. Next time you might try a chair, a recording, or a shorter pause.

Try it in Meditly

Look for Guided body scan in the Body category. It is a ten-minute Premium session with recorded English narration, so you can listen instead of reading each line.

Get settled before you start, and shift whenever you need to. Eyes open or closed is up to you while you follow the recording.

When to get extra support

Meditation is an everyday practice, not medical care. If you have ongoing pain, or stress that stays with you for weeks, it is worth talking to a doctor or a mental health professional.

If you ever feel unsafe, or have thoughts of harming yourself, please don’t wait. Call your local emergency number, or find a free line near you at findahelpline.com. In Meditly, Profile → Get support now lists numbers for your country.

Frequently asked questions