Like us, we are sure that there have been many countless nights that you see yourself lying in bed unable to sleep. If it is a usual occurrence for you, then it might be that you have to learn how to meditate in bed.
The concept of meditating while lying in bed may sound a bit strange for you right now, but deep breathing and visualizing a peaceful place will actually help you relax and have a restful night. There are also claims that if you keep your stress levels low during the day, then meditation will come easily.
It has long been known that meditation helps improve the quality of your sleep. Even more so, it actually helps you to fall into deep sleep as well. However, its main purpose is actually to increase your awareness and help you understand how your mind works at night.
These meditation techniques that we are talking about should be done right before going to sleep. Additionally, in order to do it successfully, you also need to have a controlled environment. Below, you will find a step-by-step guide to practice meditation in bed.
How to Meditate in Bed
As promised, this section will provide you with a step-by-step guide to meditating in bed. The aim is to help you fall asleep quickly as well as achieve a restful and good quality sleep.
Step 1: Set the Right Mood
The first thing that you have to do is to turn off the lights. If you are comfortable with soft music in the background, then you should play some. Ideally, your bed should also be neat so you can find a comfortable position easily.
Step 2: Lie on Your Back
It is believed that the most comfortable position to sleep at is lying on your back. Afterward, try to relax and lie still.
Step 3: Focus
Once you have found a comfortable position, try to clear your mind of all thoughts and focus on nothing. If you are able to focus on nothingness, then you are ready to meditate.
Step 4: Breathe
Take several deep breaths, breathing in through your nose and exhaling through your mouth. Your thoughts and feelings should disappear, and your body’s tension should melt away. Deep breathing helps relax not only your body but also your mind.
Take your time focusing on your breathing, as it may take longer for some persons to relax than others. If you need to center your focus, you can place your hands on your abdomen as you breathe and focus on the flow of air in and out of your body.
Sign to Get Updates on New Articles!
Once you feel the relaxation sets in, you can think about how your body and mind are feeling. You may or may not have several thoughts on this.
Step 5: Relax
It is a good idea to think about your body physically as well, such as what sensations you experience while lying on the bed, the weight of it, and where you feel the most sensation. Ask yourself this questions:
- Does your body feel light or heavy?
- Do you have any tension areas?
Perform a mental body scant and attempt to relax the areas of discomfort, all the while mindful of your breathing. Do not attempt to change the rhythm of your breathing; allow your body to take control.
If you become distracted, focus on your breath and replay the events of your day. In that way, you can bring your focus back to your body.
Step 6: Shut Down
You can do this by imagining that you are switching off every part of your body. Start on your toes. Focus on it and give it permission to switch off. If you need an affirmation, you can actually use the words “rest” or “of.”
Repeat this process for all body parts and appendages, but always take time to notice how your switched-off parts feel in relation to those that are still switched on. Eventually, once the exercise is complete, you may or may fall asleep. However, most people do after this exercise.
If you have shut down every part of your body, but you are still up, it does not mean that you did the exercise incorrectly. The goal is to help you improve your awareness and promote relaxation.
Alternatively, there are also other methods that you can try such as counting down. It may seem silly at first, but it actually works. As you gaze upwards in the dark, imagine yourself counting down while walking down the hill. If you lose track, start over.
In addition, you can also visualize and focus on a place or a thing. The idea is to increase your focus and free your mind from any stressful thoughts.
The Benefits of Meditation
Meditation is the best way to find your center. Once you have centered yourself, then you will be able to bring yourself to the present moment and be mindful of the “now.” Some of the advantages that you will enjoy if you practice meditation are:
- Lowered heart rate
Meditation serves to lower the rate of your heart in that it reduces—eliminates, even—your anxieties. As such, this practice is proven to lower stress levels.
- Improved focus
Practicing meditation is also believed to improve one’s focus. While it is easy for the mind to get distracted, regular meditation will actually train the mind to be more focused.
Regular meditation also benefits its practitioners in a way that it helps them remain calm during stressful situations. As a result, they are prevented from making rash decisions based on temporary emotions.
Meditation is not an easy practice to master. It would take a lot of practice to get it right, especially when you are in bed and there are several things that may distract you. There is no meditation method that will guarantee you a good night’s rest. You can only do it right with practice.
Now that you know how to meditate in bed, do you think you would try it?
If you want to try something different than what we have discussed above, then you can consider developing something mantras. Once you focus on your chosen phrase, it will help you clear your mind.
Alternatively, if you practice correct breathing, such as Pranayama and Square breathing, you will also realize the power that it can do to calm you and help you find your center.
All in all, you should remember that you don’t have to suffer from restless nights. There are many tips and tricks that you can practice to help you fall asleep easily. After all, we all need good quality sleep in order to be at our best, right?