Should you learn how to meditate in bed? Will it help you to relax and sleep better?
Meditating before you go to bed can significantly enhance your ability to reduce stress and anxiety. This can result in you sleeping better and deeper, without waking up in the middle of the night. Furthermore, it could prevent you from intense dreaming and sleep disruptions that can really make for a long night!
Hello, Don Weyant/Founder of MeditationLifeSkills.com here. When I first became serious about meditation I began to wonder as you probably have since you are reading this article about how to meditate in bed and is it ok to do so. Some say yes, some say no, and some say maybe. Let’s find out…
Here are some of the best meditation techniques I have learned over the years that can really help you.
I have tested many methods of meditation and have developed a system so you can learn how to meditate in bed before sleep.
Also, we will look at some tools you can use to make the experience very productive and enjoyable that will relax and heal your nervous system for the most beautiful nights’ sleep ever.
I’m going to share with you how I meditate in bed plus some tips you may have not thought about as a foundation for your meditation practice.
So, let’s take a look at some ideas and meditation techniques on how to meditate in bed…
Here is an excellent guide on how to meditate before bed that I thought you may enjoy.
How to Meditate Lying Down – By Dharma Master Hwansan Sunim, Contributor
HuffPost.com
“When you wake up after a good night’s sleep or a nap, instead of popping right up and engaging the world in a disoriented, unfocused state, assume correct lying meditation posture and take a couple of minutes to meditate. Even one minute is good.”
Read this post HERE…
Does Meditation Reduce or Replace Sleep?
Half an hour of meditation in the morning can replace an hour of sleep, is a common rule of thumb among people who meditate regularly. But an hour of meditation cannot necessarily replace two hours of sleep (although it might for experienced meditators), and two hours of meditation cannot replace four hours of sleep.
Benefits Of Meditation While Lying Down
Can you meditate while lying down and still enjoy the benefits? Most experts agree that it’s better to sit during practice when possible since the upright meditation posture helps the mind stay alert.
But sitting straight isn’t always workable, and a session of meditation should never be so uncomfortable that you may never want to meditate again!
If you are practicing while lying down, you may want to try lying on a mat on the floor rather than in bed, as a comfy bed sends your mind sleepy signals right off the bat. This can be managed as we will see below.
Some of the benefits of lying down meditation:
1 It rejuvenates the senses
After spending the entire day sitting and moving about, the body can use a break. Lying down not only eases accumulated muscular tension, but it also refreshes the senses. Your body needs to “switch off” from time to time. Meditation positions lying down act as a reset button, helping you relax more deeply.
2 It eases pain and discomfort
If you practice a lot of sitting meditation, you might experience some pain in your legs, knees, hips, back or other parts of the body. For over-zealous meditators and people who experience pain and discomfort due to health problems alike, lying down meditation techniques help relieve physical tensions by effectively redistributing your body weight.
3 It promotes better sleep
Research has shown that meditation, when practiced consistently, helps alleviate symptoms of insomnia and other sleep disorders. If you need help falling asleep, take around 10 minutes to practice mindfulness every night before going to bed. Many people report that meditation has improved the quality of their sleep, sometimes after just a few sessions.
In addition, there are numerous other benefits of mindfulness meditation that have been well documented by experts:
– Reduced blood pressure
– Improved productivity
– Increased energy
– Improved focus
– Heightened attention span
5 Beginner Meditations To Help You Relax & Sleep Better
Try This 4 Minute Body Scan Meditation Technique For Deep Relaxation
Page Source: FreeMindfulness.org – Mp3 File Source: StillMind.com.au
If you can find a quiet, comfortable place to settle down and sit still with your eyes closed, either at work or at home.
Then experiment with one or all of the following easy meditations to help you relax and sleep better.
Counting Backward
Try to count backward from 100, restarting if you lose track. Don’t beat yourself up if you forget your place; simply start over again and keep counting down to zero. In meditation, there is no right or wrong! Just start and try as often as you can.
Visualization
Concentrate on a single face, place, color, etc. Allow your mind to clear and focus on a single image. A beautiful peaceful green meadow. Someone you love and respect. You get the idea. While you are doing this, notice how this makes you feel and immerse yourself in this blissful state.
Alternate Nostril Breathing
Incorporate alternate nostril breathing into your meditation practice. Close your left nostril with your right ring finger. Inhale for four counts (through the right nostril only), hold for two (close right nostril with thumb), and exhale for four (through the left nostril only). Repeat for two to three minutes until you feel peaceful and calm.
Mantra Meditation – one of the oldest methods
Develop a personal mantra that means something to you such as, “I am grateful for …”. You can look up many Mantras online to help get you started.
As the Buddha said, “Better than a thousand hollow words, is the word that brings peace.” Simply silently repeat your personal mantra and allow your mind to become very clear as you focus on the Mantra phrase. You can do this as a meditation anywhere and at any time.
Pranayama & Square Breathing
Learn the meaning of “life force” that we know as our breath. Inhale and exhale through your nostrils only, cultivating your life force in the form of breath, this is a very common technique for meditating that is used all over the world.
Let the airflow over the back of your throat to create a low, ocean-like sound on the inhale and exhale. Once you’re warmed up, gently move into what is called square breathing: Inhale for four counts, hold for four and exhale for four.
Make the count as fast or slow as feels comfortable to you. Repeat for two to three minutes or until you feel peaceful and calm. Continue as long as needed, there is not a wrong way to do this technique. You just can’t do meditation wrong, it all works.
Meditation Tools I Use For Meditating In Bed
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Please see my Fair Affiliate Disclosure below…
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Fair Affiliate Disclosure: Please note that some of the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase after clicking through the link which will directly support Meditation Life Skills.
Please understand that I have experienced all of these companies, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something through my links.
Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals. Thank you, Don Weyant
How To Meditate In Bed Before Sleep To Let Go Of Your Day
Here’s a great video from DepressionToExpression.com you can use to enter into a deep relaxation state and take some time to appreciate the beauty of living and be thankful for what your day had to offer.
Guided Meditation Before Sleep: Let Go of the Day Video
“This guided meditation can be used before sleep to enter into a deep state of relaxation. Whenever I go to bed my mind seems to start racing right when I hit the pillow. In this meditation let’s practice letting go of what happened during the day but also recognize the beauty the day had to offer.
We can guide ourselves through 3 amazing things that happened during the day. We can enter rest with a smile on our face, knowing the day was ours and we lived today. Let go, breathe, and live another day.”
MEDITATION TIP: As the mind replays the day, there is the inevitable temptation to jump in and get caught up in the thinking.
It’s normal for the mind to wander like this at first, but obviously, it’s not helpful to get involved in new thinking at this time of night.
So, when you realize you’ve been distracted, gently return to your meditation session, focus on your breath and pick up where you left off.
RELATED QUESTIONS:
Is Meditation Better Than Sleep?
In the age-old question of Meditation vs. Sleep, we need to understand that there are many forms of meditation. It’s important to make the distinction that when we meditate, we are not sleeping.
However, the body is resting at a deep level with a lower breath and heart rate than when we are awake. … Meditation is certainly not an alternative to sleep, but rather a wonderful tool to feel deeply rested and gives you the ability to reduce stress levels and heal your nervous system.
Do You Need Less Sleep If You Meditate?
Scientific research has found that reduced sleep is possible during times of intensive meditative practice, such as multi-day silent retreats conducted by meditation centers around the world.
Sleeping less could be considered a sign of advanced meditative skill and progress after many years of practice. Buddhist texts suggest that proficient meditators may only sleep around 4 hours a night during intense and deep meditation schedules.
Is Meditation Equal To Sleep?
In the book “The Relaxation Response”, it’s suggested that an hour of meditation is equivalent to sleeping 3-4 hours. Some studies have validated this, but it’s not the norm for most people.
If you are just lying around and resting during the day, please understand that this activity is neither sleep nor meditation, as the brain and your nervous system don’t get the rest that is needed from sleep and meditation.