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We often imagine standard meditation practices performed in a sitting position, but sitting is certainly not the only way to get a great meditation session. In fact, one of the most accessible places to meditate is in the space we already spend a third of our lives: in bed. If you’re wondering how to meditate in bed, you’ll find what you need to get started with this simple guide, with techniques, benefits and tips to make the most of this peaceful practice.
Whether you’re clearly hoping to start your day, or looking for soothing practices to silence your body and mind before you sleep, meditation in bed offers a gentle, practical way to weave mindfulness into your routine.
Why do you learn how to meditate in bed?
Meditation in bed is not only convenient, but also beneficial. Here’s why this practice is worth exploring:
Accessibility:
First of all, at the beginning or end of each day, you are already there! No special cushions or designated spaces are required. Additionally, this position makes it easier and more comfortable for people with chronic pain and mobility challenges that make traditional sitting positions painful or impossible.
A versatile option to add to your mindfulness toolkit:
You can meditate in the bed while sitting, lying on your back, or resting at your side. And while you may not feel like meditating in bed every day, it can be a great option for when you’re not feeling well or when you’re recovering from an injury or medical procedure that makes you uncomfortable sitting. A gentle start or end of the day:
Morning meditation sets a tone of mindfulness and focus, while night meditation helps you move from busyness on the day to a peaceful sleep. Stress and sleep support:
Mindfulness meditation has been shown to reduce stress and improve sleep quality, making it an ideal exercise for those suffering from insomnia and race ideas at night. Body recognition and relaxation:
In bed you are lying or reclining naturally. This is a posture that can help you connect with your body in a way that promotes deep relaxation and soothes your body.
How to prepare to meditate in bed
Creating the right environment can greatly improve your meditation experience. Below are some steps that we recommend setting up a stage:
Reduce distractions:
This includes spending a few minutes organizing your space, making sure your phone is silent or turned off, and throttle small motivations that are captivating your heart. Dimming the light:
Soft lighting and complete darkness help to show the brain that it is time to swell it. If it’s safe, you can also soothe bright candles. (For example, if you know you’re prone to falling asleep during this type of meditation, candles may not be the best option.) Limit noise.
If you are in a harsh environment, use earplugs, a white noise machine, or a calm background like ocean waves or rain. Comfortable to wear:
Wear loose, comfortable clothes and pajamas that do not restrict movement or breathing. Avoid the screen:
If you use this time to collapse at night, minimize screening time for at least 30 minutes before bed to reduce exposure to blue light and prepare your mind for tranquility.
Techniques for meditating in bed
Most meditations can be sitting, standing, or reclined, but there are several meditation methods tailored to the bed, each working on a variety of goals, such as relaxation, mindfulness, and stress relief. Here are some of our favorites:
1. Body Scan Meditation
Body scanning is a soothing technique that helps you notice areas of physical sensation, tension and relaxation.
How to meditate in bed with body scan:
Place your arms on the side and lie flat on your back. Close your eyes. Start by focusing on your breath. Take a slow, deep breath through your nose and then go out of your mouth. Starting above your head, bring your consciousness to each part of your body. Pay attention to the sensations – warmth, tension, or lightness. Move your body slowly and slowly: forehead, chin, neck, shoulders, arms, chest, stomach, hips, feet, feet, feet, feet. If you notice tension, imagine breathing in there and gently releasing. Once you have scanned your whole body, rest in the silence you created.
2. Respiratory therapy meditation
Focusing on breathing is a basic meditation practice that calms the mind and locks you into the present moment.
How to inhale and meditate in bed:
Lie comfortably on your back or sides and close your eyes. Inhale your nose deep, hold the count of four, the count of two, and exhale slowly from your mouth for six. Beware of the feeling of air coming in and out – air coming in, warm air coming out. If your mind is wandering, gently guide it to the rhythm of your breath. Continue for 5-15 minutes or until you feel a calm sensation.
3. Guided Visualization
This technique uses images to create a sense of peace and relaxation, perfect for setting your vision for the upcoming day or winding it up before you sleep.
How to meditate in bed with guided visualization:
Find guided meditation apps or audio recordings, or create your own images. As you lie in your bed, close your eyes and imagine a serene environment like a tranquil beach, a tranquil forest, or a serene environment that surrounds you. Use all your senses: Imagine the sounds, scents, and textures of visualization. Make your images a state of deep relaxation.
4. Loving Meditation (Metta)
Loving meditation is a habit of directing goodwill and compassion towards yourself and others. This can be particularly powerful before you go to work (as a way to focus on compassion for those you encounter during the day, or recenter after a stressful day.
How to meditate in bed with Metta meditation:
Start in a comfortable lying position and close your eyes. Take some deep breaths and focus on your warmth and love. Repeat phrases like “I hope I am happy.” “May I be healthy.” “May I be safe.” Gradually expand your focus to others: first the person you love, then the person you are neutral, and finally the person you struggled with. It ends by sending loving familiarity to all beings everywhere.
5. Count or Word Meditation
For those who struggle with a lace mind, creating a single simple focus can help slow your thoughts and calm your body and mind. Counting works or choosing short words or phrases can also be helpful.
How to meditate in bed with counting or simple words:
Lie down and close your eyes. Start counting your breaths: Exhale as “one”, “two”, and exhale as up to 10. If you are using words or phrases, repeat with each inhalation and exhale. Alternatively, you can exhale the second phrase using inhalation on the first part of the phrase. For example, you can say (inhalation) something like I’ll say hello today (exhale) and gratitude and openness. If your mind is wandering around, it will, just start again without judging. Repeat this process until you feel central and calm.
Read more and follow this audio.
6. Yoga Nidra
Although there is much overlap with traditional meditation practices, yoga nidra is a restorative and intentional practice that has existed for centuries. This is a form of nonsleeping deep rest (NSDR), which activates delta waves in the brain, allowing the body to enter a state of “rest and digestion.” It has been shown to bring deep relaxation, mental clarity, and calm and activated energy. In particular, it is an effective practice to reduce anxiety.
How to meditate in bed with yoga nidra:
Step around shoulder width and arms to make your back comfortable. Set your intentions (called Sankalpa) for your practice. This is what I am courageous and my true nature is love, or I am a conduit for peace in the world. Remember to continue awakening during practice. Focusing on different parts of the body, you feel lighter after feeling your weight. Witness all the thoughts and feelings that arise, welcome them with compassion, and instead of trying to “fix” them, it just allows them to pass. Reflect on your intentions for practice and declare it with your mind and body.
Learn more about yoga nidra practice and experience seven fully guided sessions with the Kelly Boys teacher on the Yoga nidra course.
Tips for meditating in bed as a continuous practice
Like any meditation practice, it may take time to find the one that’s best for you. Here are some tips to keep in mind when exploring adding this approach to the mindfulness toolkit:
Be patient with yourself:
Your mind will wander – this is normal. Gently return your focus to practice without self-criticism. Experiment the position:
While lying on your back, this can be uncomfortable for people with low back problems. It’s okay to lie down on your side, raise your knees, or lie at a 45º angle with a pillow under your shoulders, neck, or head. Use props for comfort:
Under the pillows and weighted blankets under the knees, there is an enhanced relaxation. Set (or not) a time limit:
Meditate for a specific period or simply put the practice to sleep. Consistent:
Meditation is a nightly or morning ritual. The more you practice, the easier it will be to slip into a meditation state.
How to Meditate in Bed: Benefits You Can Experience
Try out different techniques and times to make sure you’re aware of your feelings. Here are some benefits you will experience when developing your practice:
Improve your sleep quality:
Meditation before going to bed will help you calm your mind, relieve tension, and prepare your body for a peaceful sleep. Reducing anxiety and stress:
Mindfulness lowers cortisol levels and promotes a gentle, sense of balance. Enhanced emotional regulation:
Regular meditation helps you approach the challenge with greater resilience and clarity. Improve your thinking and outlook:
Morning meditation sets a positive tone and cultivates mindfulness, curiosity and focus all day long. Deepen self-awareness:
Spending time with your thoughts and body creates a stronger connection with yourself.
A cozy and comfortable way to grow your mindfulness practice
Meditation in bed is a versatile and gentle way to bring mindfulness to your life. Whether you are trying to clarify and start your day or get caught up in a peaceful sleep, the techniques shared here can help create a sense of peace and connection.
The beauty of bed meditation lies in its simplicity. No flashy tools or practice time required. All you need is your breath, your body, and the will to exist. Over time, this practice can change not only your sleep, but your overall happiness.
FAQ
I often fall asleep meditating in bed, especially at night. This isn’t necessarily a bad thing! If your goal is to decline and sleep better, drifting during meditation means your practice is working. However, if you are aiming for focused mindfulness, consider sitting upright early in the day.
of course! Meditation can be done anytime, anywhere, and in any way you like. Find the one that suits you. You can also combine practices if necessary. For example, use yoga stretches to help you relax before going to bed.
Yeah! Meditation in bed still increases relaxation, reduces stress, balances the nervous system, improves sleep, improves mood, and provides many other physical, emotional and mental benefits.
