How to Meditate in Bed: 6 Tips + Benefits

It is quite easy to declare that everyone, in some capacity, has a busy life. Finding moments of quiet and tranquility can be a challenge.

Meditation, though, can offer a sanctuary of peace, and surprisingly, your bed—a place synonymous with rest—can serve as the perfect setting. So, can you meditate lying down?

Whether you’re a seasoned meditator or new to the practice, questions often arise about this form of yoga. This article will attempt to answer some of those burning questions:

What is Meditation?

First of all, it is important to first define meditation. Meditation is a practice where an individual uses a technique to achieve the following:

• To train attention
• Gain greater present moment awareness
• Achieve mental clarity
• Experience emotional calm
• Reduce stress and anxiety
• Improve your mental health

The main technique in meditation to achieve these goals is mindfulness practice. This is the act of focusing the mind on a particular object, thought, or activity.

Although sometimes associated with spiritual customs, meditation has grown into a non-sectarian practice. People have embraced the wellness-aspect of this practice to experience profound benefits of mental and physical health.

Can You Meditate Lying Down?

Images of yogis that meditate are often shown seated upright on the floor or even in a chair. This may be the standard for a proper meditative posture, but it is not essential. One can effectively meditate lying down. That can be on a yoga mat or evening lying down in bed.

The worry, though, is whether or not you’ll fall asleep during the meditative practice. Yes, that can certainly happen, but it does not suggest you’re meditating incorrectly. There are tips, though, some of which are mentioned below, that can help prevent you from falling asleep during your meditative practice.

What Are The Benefits of Meditating in Bed?

Meditating in bed offers a number of benefits for the practitioner. It can significantly relieve stress at bedtime, helping you fall asleep more easily. It combines mental focus with physical relaxation techniques, such as deep breathing, to prepare the body for sleep.

This practice not only calms anxious thoughts but also triggers a physical relaxation response, reducing heart rate and blood pressure, which are conducive to better sleep. Moreover, by improving your mental outlook and managing pain more effectively, meditating in bed can enhance the overall quality of your sleep¹ Summer, J. (2022, December 16). Meditation and Sleep. Sleep Foundation. https://www.sleepfoundation.org/meditation-for-sleep.

Since most sleep in a bed, practicing meditation in bed removes the barriers of consistency and convenience. Meditating this way makes it much easier to maintain a regular practice.

Not only is it convenient, but it is also comfortable. The familiar setting of your bed can help you reduce physical tension which facilitates deeper relaxation. And further, it may feel more comfortable than trying to sit upright on the floor.

Which is the Best Time to Meditate in Bed?

We’ve already discussed meditating in bed as a wonderful and effective way to help you fall asleep at night. But what about meditating in bed when you wake up in the morning?

Morning meditation can energize your day ahead with clarity and purpose. It can also improve your physical, mental, and emotional well-being. And it goes without saying, it sets a positive tone for your day.

A meditation session in the morning creates a peaceful mindset that lasts the entire day and offers a brief window of silence and calm that enables you to go deeper into a state of deep concentration² Powell, A. (2018, April 9). Harvard researchers study how mindfulness may change the brain in depressed patients. Harvard Gazette. https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients.

These few moments in the morning can help with stress reduction, ease physical pain, and sharpen your focus for the upcoming day.

Choosing whether to meditate in the morning or at night depends on your own personal preference and lifestyle.

Personally, I have found that meditating in the morning AND evening are both effective. I enjoy taking a few moments upon waking to take some deep breaths. It helps me to settle my mind as well as stimulates an energy so I can easily start my day. Likewise, a few deep breaths at night help me to clear my mind so that I can fall asleep more quickly.

How To Meditate In Bed: 6 Tips

1. Preparation: Make your bed a cozy and welcoming space. If you want to rest, think about utilizing supporting pillows and make sure the temperature in the room is comfortable for you.
2. Positioning: To encourage attentiveness when you’re lying down, make an effort to maintain a straight spine. You can relieve pressure on your lower back by placing a pillow beneath your knees.
3. Mindfulness Meditation: Keep your attention on your breathing while observing its organic flow and not attempting to alter it. Refocus your attention back to your breathing when your thoughts stray.
4. Guided Meditation: Make use of guided sleep meditation apps or recordings that are especially made for relaxation or sleep. Let the instructions and voice guide you into a profound level of peace.
5. Body Scan: Starting from your toes and moving upwards, mentally scan your body for areas of tension, consciously relax and let go of each part until you reach the crown of your head. (An example is provided below.)
6. Visualization: Imagine a serene setting or a peaceful journey, engaging all your senses to immerse yourself fully in the experience.

Body Scan Meditation

Body Scan Meditation is one of the meany meditation techniques that involves paying attention to parts of the body and bodily sensations in a gradual sequence from feet to head.

You can improve your level of relaxation, get ready for a good night’s sleep, or gently wake up your body in the morning by practicing this meditation in bed.

Here is how you can practice a Body Scan Meditation while in bed:

1. Find a Comfortable Position: Recline in bed on your back. If you don’t want to go to sleep right away, make sure your posture is both comfortable and helps you stay awake. If you need more support, you might put a pillow under your head or knees.
2. Begin with Deep Breaths: Close your eyes and inhale deeply several times. Allow your belly to rise as you take a deep breath through your nose. Then, slowly release the breath through your mouth or nose. This aids in calming down racing thoughts and turning your attention within.
3. Focus on Your Feet: Focus on the physical sensations in your feet to start the body scan. Take note of any feelings you experience, including pressure, tingling, warmth, coldness, or maybe nothing at all. It’s important to watch without passing judgment or feeling compelled to make any changes.
4. Gradually Move Upward : Gradually move your focus from one area of your body to the next, working your way up from your feet to your lower legs, knees, thighs, and so on. Take time to focus on each spot, noting any feelings or just the sense of being in contact with the bed.
5. Breathe Into Each Part: Visualize breathing in and out of each body part as you concentrate on it. Tension can be released and awareness raised in this way. As you breathe, notice any tense or uncomfortable spots and observe if they go away.
6. Release Tension: If you notice tension in any part of your body, consciously relax and release it as you exhale. This doesn’t have to be forceful; a gentle intention of muscle relaxation is often enough.
7. Continue to Your Head: Continue the process up through your body, including your abdomen, chest, back, shoulders, arms, hands, neck, and finally your head. Pay particular attention to your face, relaxing muscles around your eyes, jaw, and forehead.
8. Whole Body Awareness: Once you’ve scanned the entire body, take a few moments to feel your body as a whole. Observe the overall sensation of being in your body, and breathe deeply into this awareness.
9. Conclude with Deep Breaths: Finish your body scan with a few deep breaths, just as you started. When you’re ready, gently wiggle your fingers and toes, slowly open your eyes (if they were closed), and reacquaint yourself with your surroundings.
10. Practice Regularly: Regular practice can deepen your awareness and enhance the benefits, such as reduced stress, improved sleep, and a greater sense of bodily connection.

How Do You Stay Awake While Meditating in Bed?

It can be a challenge sometimes to stay awake during a meditative practice; especially if you are meditating in bed. Here are a few tips to help you stay awake during your meditation while lying down:

• Keep the Lights Dim: Use soft lighting if meditating before sleep is not the goal to signal your body it’s not bedtime yet.
• Sit Up: If you do find that you’re prone to fall asleep if you lie down to meditate, try sitting up. Support your back against the headboard (if you have one) or with soft pillows and cushions.
• Focus on Your Intention: Remind yourself of the purpose of your meditation—to relax consciously, not to fall asleep.

Conclusion

Meditating while lying down in bed is a versatile practice that can adapt to your lifestyle and preferences, offering a pathway to enhanced well-being, reduced stress, and improved sleep quality.

By incorporating these techniques and tips into your routine, you can maximize the benefits of meditation and enjoy the tranquility it brings, right from the comfort of your bed.

For more ways to practice mindfulness meditation, visit our Mindfulness Meditation Library.