Have you ever wondered: “Can you meditate while lying down in bed?” The answer to that is a resounding YES! The awesome thing about meditation is that you can do it any time and any place. Here are 6 easy ways to meditate in bed!
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Do you know what I love most about meditation? THERE ARE NO RULES! All day long there are rules we need to follow– stop on red, get to work on time, and more. But when I meditate, I can choose to do it any way I want. As long as I’m being aware and present, there are no hard and fast rules that need to be followed during meditation. I can meditate in any position I want, any location I want, and in any way that works for me on that day. And some days, I just want to lie in bed when I meditate! Anyone else relate to that? Sometimes I’m tired or my back hurts. Or other times, I just want to relax and lying down seems like the most comfortable way to do that. Or it’s right before bed and I want to do a quick bedtime meditation.
So is it ok to meditate in bed? Yes– absolutely! Meditation should be a comfortable and relaxing experience for you. If you feel like meditating in bed, then you should do it! Plain and simple. As long as you’re being aware, that’s all that really matters. Meditating in bed can be a very relaxing and rejuvenating experience for a lot of people, especially before bed or when first waking up in the morning. If sitting up is uncomfortable for you, there’s no reason to suffer through. This guide will show you 6 easy and effective ways you can meditate in bed for maximum comfort AND mindfulness.
The only small caveat with meditating lying down is that sometimes it can make it easier to fall asleep during the meditation. This is obviously fine if you’re doing a meditation for sleep, but for other forms of meditation, you want to be careful with dozing off (you can’t be aware when you’re 😴). Check out my post on how to stay awake during meditation for tips!
But how do I meditate in bed? There are lots of easy ways to meditate in bed. Basically any meditation you could do sitting up, you can try lying down (except for walking meditation for obvious reasons 😉). Here’s my list of the 6 best ways to meditate in bed! This post will show you how to meditate in bed in several different ways. Try them out and see what works best for you!
1. Body Scan Meditation
A body scan meditation is one of the best ways to meditate in bed because body scans are already typically done lying down. A body scan meditation involves moving your awareness to different parts of the body. It’s a super easy meditation to do in bed because you can really feel into your whole body when you’re lying down. If you’re new to body scans, here’s an easy 30 minute beginner’s one to get you started!
When doing a body scan meditation in bed, you should find a comfortable position that you can stay in for the duration of the scan. You can lie on your back with a pillow under your head and a small blanket over your legs. Many people also like to put a pillow under their knees to take the pressure off their low back. The key with meditating in bed is to get comfortable enough to relax, but not so comfortable that you fall asleep. Try to find that balance.
When I do a body scan meditation lying down, I usually like to start at my feet and consciously move my attention up every part of my body until I reach my head. Here’s a great video from Vidyamala Burch, author of You Are Not Your Pain: Using Mindfulness to Relieve Pain, Reduce Stress, and Restore Well-Being, that teaches you how to do a body scan meditation and includes a short 7 minute guided one (the guided meditation starts at 2:51). There’s lots of great info in there about how to meditate in bed!
2. Breathing Meditation
Another easy way to meditate in bed is to do a breathing meditation. Focusing on the breath is one of the best and most common ways to meditate. Many people choose to do this sitting up, but it can be adapted to lying down as well. Lie on your back with your hands resting on your belly. Feel your belly rise and fall under your hands with each breath. Whenever your mind wanders, simply bring it back to your belly rising and falling. You can also place your hands alongside your body and focus on the breath coming in and out of your nostrils, chest, or any other part of your body.
Here’s a 10 minute guided breathing meditation to get you started!
3. Choiceless Awareness Meditation
“Choiceless Awareness” is a just a fancy way of saying shift your awareness to anything that comes up. Unlike a breathing meditation where you focus your awareness on one thing (the breath) with choiceless awareness, you don’t choose a specific focus. You just open your awareness to whatever comes up– thoughts, feelings, sounds, smells, physical sensations, etc. This is an easy way to meditate in bed because you can simply lie there and pay attention to what comes up! How does the mattress feel under your body? What’s the temperature in the room? What sounds do you hear? Do you feel tingling in your hands or feet? Just notice what’s there without any judgement. This is a great way to meditate in bed because you don’t have to choose any particular anchor for your attention– just lie there and be present!
4. Gratitude Meditation
Gratitude is a super powerful practice! I like to spend a few minutes every morning when I wake up and every night before sleep focusing on what I’m grateful for. And guess what! I usually do this practice, while lying in bed!
When you first wake up in the morning, close your eyes and take 3 deep, intentional breaths. Then, move your attention to what you’re grateful for. It could be anything from the delicious meal you ate for dinner last night to the people you love to your favorite TV show! Whatever comes to mind. If you can’t think of anything, just be grateful for being alive and for each breath you take. Do the same meditation practice every night when you’re lying in bed before sleep. This short but super effective practice will help you live a happier life. It’s a great and easy way to meditate in bed everyday.
5. Sleep Meditation
This might seem obvious to some, but a great way to meditate in bed is to do a sleep meditation. There are tons of guided sleep meditations on apps like Calm, Insight Timer, Meditation Studio, and more. You can also find some good ones on YouTube. Check out my favorite sleep meditation videos here!
You can also do a body scan, breathing meditation, or choiceless awareness meditation while lying down before bed to help you relax. Meditation is super effective for helping people sleep and one of the best ways to meditate in bed!
6. Loving-Kindness Meditation
I love doing a loving kindness meditation lying down at least a few times a week. Loving-Kindness Meditation is the practice of sending good intentions to others. Here’s a quick rundown on how to do it, if you’re not familiar.
I find it easier to relax and visualize the people I’m sending positive thoughts to when I’m lying down. Like the gratitude meditation, this is a great meditation to do right when you wake up and before you go to sleep to cultivate positive energy.
I hope this post shows you some great new ways you can meditate in bed! When you meditate lying down, your body and mind can truly relax. While it’s also great to meditate sitting up, standing up, or walking, you can incorporate lying down meditation to round out your practice! 😃
Did you find some new and easy ways to meditate in bed? Do you like to meditate lying down or do you prefer another position? Comment below and share your thoughts and experiences with us.
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