How To Meditate In Bed
Updated 2024.10.23
One of the best times of day to meditate for the greatest benefit is in the evening before bed, after all the chores are done and you are settling down for the night.
Meditation can be a great way to release the burdens of the day’s affairs, allowing you to wake up anew tomorrow with a fresh mind, heart and Spirit.
It helps with relaxation, which can also make it easier to get to sleep.
Whether you’re meditating in bed for anxiety or sleep, to me, it’s tomato tomahto: the goal is the same - increased relaxation and peace of mind.
Meditating can balance chaotic energies and promote a greater state of rest, so it’s ideal to do it in bed.
To meditate in bed, below are the steps:
1 - Lay on your back in Savasana pose
Sometimes called Corpse pose, lie on your back in a neutral position with your legs extended, spread a little wider than hip width apart.
Relax your arms alongside both sides of your body, place your hands palm up. Gently rest your eyes.
2 - Begin to breathe deeply and slowly
Inhale deeply for 10 breaths, exhale deeply for 10 breaths. Repeat 3x.
3 - Mentally recount your day
Starting from when you woke up this morning, mentally recall every aspect of the day in the order in which the events occurred. Recount all your tasks, the people you talked to, the emails that were sent. Bring yourself from the start of the day to the present moment.
4 - Tell your body to power down
Starting at your feet and working your way up to the crown of your head, tell each part of your body that it’s okay to power down.
“Feet you may now power down, shins you may now power down, thighs you may now power down, torso you can now power down, arms power down, head and crown power down.”
As you give each part of your body permission to rest, you may feel called to wiggle your toes or adjust your lying position and just do what feels good to you.
5 - Visualize your thoughts becoming one
Bring your attention to the space around your body. Imagine that space being surrounded in a blue mist. This blue mist is all your thoughts, actions and the energies of the day. Imagine this mist spiraling into a single blue dot into the center of your headspace.
Breathe in and out, watch this blue dot gently expand and contract.
To recap, to meditate in bed:
Lay on your back in a neutral pose, begin breathing slowly and deeply, mentally bring yourself into the present moment, give your body permission to rest and center your thoughts.
Once you are here, notice how you feel - do you feel more relaxed now compared to before you began this easy bedtime meditation?
You may gently lull yourself to sleep by continuing to breathe slowly and thinking about elements of your day you’re grateful for or things you are eagerly anticipating about tomorrow.
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