How to Meditate in Bed: Complete Guide – Mindset And All That Jazz

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Are you looking to try meditation to improve your sleep? Do you struggle to carve out time to meditate? Are you feeling lazy and want to know how to meditate in bed so that it’s as effortless as possible (no judgment)? Then you’re in the right place!

Today we’ll simply learn how to meditate… in bed. (Spoiler: there’s nothing easier!)

Meditation is my most essential daily habit along with journaling and yoga, and I’m passionate about helping others discover its perks.

This post is going to be clear and straight to the point. By the time you finish reading it, you’ll know all about the benefits of meditation and how it affects the quality of your life and sleep, how to meditate in bed in the morning, how to meditate in bed before sleep, and more.

I really hope my tips will encourage your meditation journey.

Alright, let’s dive in!

This post is all about how to meditate in bed.

Table of Contents

🙇🏻‍♂️ Can you meditate in bed?
✨ Meditation in the morning — Benefits
✨ Meditation before sleep — Benefits
🧘🏼 General tips on meditation in bed
☀️ GUIDE: How to meditate in bed in the morning
🌙 GUIDE: How to meditate in bed before sleep
🛏 How to meditate lying down in bed
😬 How to meditate in bed for anxiety
🎼 How to meditate in bed with music
🔮 How to meditate in bed with crystals

🙇🏻‍♂️ Can you meditate in bed?

First of all, can you really?

Yes, absolutely! You can meditate in bed.

And yes, sometimes it’s a great temptation to skip it and just spend some more sweet moments under the warm cozy covers, nothing’s gonna change really, right?

But trust me: If you make this one little effort, you’ll see that meditating in bed is one of the easiest ways to enhance your daily routine and get into a meditation habit.

Just think about it. You don’t even need to allocate time for it in your schedule — five or ten minutes while in bed is enough!

There are millions of good reasons to meditate, as well as things to keep in mind. I’m breaking them down in the following sections.

By the way, if you want to learn more about meditation and its spiritual value, check out this post: How to Meditate… Spiritually

✨ Meditation in the morning — Benefits

Allows you to reconnect with yourself. There is nothing more soothing than sitting together with yourself and yourself only at the quietest time of the day. No wonder meditation is one of the most crucial spiritual practices since the beginning of time.

Reminds of your intentions. It keeps your “why” on the radar while you are making choices and going through the day’s challenges.

Prevents anxiety and stress. Meditation is proven to calm your mind and make it easier to let things go.

Helps you gain more control over your life. By starting your day with meditation you practically let both yourself and the Universe know that you choose to choose your day’s activities from the very beginning.

Promotes good mood and helps handle emotions. If you tried meditating before, you know the feeling when you open your eyes after a nice practice and feel totally invincible.

✨ Meditation before sleep — Benefits

Reduces stress. That is proven scientifically (check out this study).

Relaxes your body and removes tension. Focusing on your breath doesn’t let the buzzing thoughts take over your mind completely, which helps focus on the present moment and how your body feels.

Gets you ready for sleep. Have you ever noticed that you get sleepy while meditating? Yeeeah…

Helps cleanse your energy channels after the day. Just like a good long shower washes down the energy you built up in your body throughout a long day, meditation helps to eliminate the rest of it, working from the inside — your mind.

Encourages self-discovery and gratitude. Meditation after a long day helps quiet your mind and reflect on the day’s events, accomplishments, and lessons in a healthy way (helping you manifest things faster by extension).

🧘🏼 General tips on meditation in bed

Here are some important tips before we start:

1. Don’t lie down unless your goal is to fall asleep during meditation. Most of the time, you will fall asleep if you lie down in your soft bed while meditating. So if you want to finish your practice properly, I highly recommend choosing a different position. We’ll talk about it below in this post but it’s just something to remember.

2. Show up even if for five minutes. Don’t skip your practice just because you are feeling a little lazy or don’t have more than five minutes. A very short meditation is better than no meditation at any point.

3. Don’t worry if your mind wanders. It is completely normal. Just notice it without judging, and then gently bring your focus back to your breath.

4. Turn a Downtime or Focus mode on your phone. I have my Sleeptime/Downtime automatically ON from 9.45 PM at night until 7 AM in the morning. During that time I am not able to use any apps on my phone so that I can focus on my routines without distractions.

5. Don’t be self-critical. Any meditation is a great meditation. A bad meditation is only the one that you skipped or procrastinated on.

Now, let’s get to the action!

☀️ GUIDE: How to meditate in bed in the morning

1. Once you open your eyes, give yourself a minute to fully wake up. If you want, you can visit the bathroom to freshen up before meditation (or just push everything back for after the practice).

2. Find a comfortable position on your bed. Again, I don’t recommend lying down since it’s very likely you’ll fall asleep, especially early in the morning (you don’t want to wake up two hours after and realize you’re late everywhere!). A relaxed seated position with your back straight would be ideal. I find it most comfortable to sit cross-legged on a pillow to keep the hips slightly lifted above the knees to avoid tension in my muscles. You can also lean against the wall if you have trouble staying still during practice (but be careful with this because this can also make you extremely sleepy!). Kneeling might work for some people as well.

3. Close your eyes. Rest your hands on your thighs or lap — whatever feels natural. Keep your back nice and tall.

4. Take three deep breaths. In through your nose, out through your mouth. Take your time. Follow your breath with full attention and awareness.

5. Get back to breathing normally. Don’t force it, keep your breaths natural: not short, not long. Focus on every moment of your breath. Notice how cool air goes in through your nose, throat, chest, belly, and how warm air goes out repeating the whole cycle in the opposite direction.

6. Keep breathing and bringing your attention back to your breath when your mind starts wandering. I can guarantee it will happen within the first minute, which is totally normal. It happens to everyone.

7. When you are ready to finish your meditation, move your toes and fingers. Then softly open your eyes.

As I mentioned before, just a few minutes of meditation and a couple of mindful breaths are enough to ground you and bring you back to the present moment.

If you have never meditated before, or you would like some guidance, here are some guided morning meditations to try:

A Great 5 Minute Morning Meditation to Start Your Day (5 min)

I Am Here Now, 5 Minute Guided Meditation (5 min)

Clear Your Mind in the Morning – A Guided Mindfulness Meditation (8 min)

🌙 GUIDE: How to meditate in bed before sleep

When it comes to meditation in bed before going to sleep, you might be using different techniques depending on the objectives you’re pursuing.

Mostly, the steps would be the same for morning and nighttime meditation. However, you might want to choose a different position and a different kind of meditation. More details below!

1. Get ready for sleep, and finish all the things you have before going to bed. Crack open the window to ventilate the room for better sleep, mute your phone, and dim the lights. This is important because you want to go straight to bed after your meditation without disturbing your relaxed mind.

2. Find a comfortable position on your bed. Now, if you are doing your nighttime meditation to fight insomnia and you are looking to fall asleep while meditating, by all means, choose a lying-down position! Lie on your back, and let your limbs rest on your bedsheets freely. Tuck your chin in a tiny bit to keep your spine nice and stretched, and relax. If you want to stay awake and finish your meditation before you go to bed, follow step two from above.

3. Close your eyes. Fully relax your body.

4. Take three deep breaths. In through your nose, out through your mouth. Take your time. Follow your breath with full attention and awareness.

5. Get back to breathing normally. Don’t force it, keep your breaths natural: not short, not long. Focus on every moment of your breath. Notice how cool air goes in through your nose, throat, chest, and belly, and how warm air goes out repeating the whole cycle in the opposite direction.

6. Do a body scan (optional). This is a great technique if your goal is to fall asleep asap. Here’s a guided body scan meditation to try: Relaxation Practice: Body Scan – 22 min (I cannot imagine staying up while doing this.)

7. Otherwise, keep breathing and bringing your attention back to your breath when your mind starts wandering. I can guarantee it will happen within the first minute, which is totally normal. It happens to everyone.

8. When you are ready to finish your meditation, move your toes and fingers. Keeping your eyes closed, turn off the lights and have a good night 🙂

Here are some guided meditations that you could try before bed:

The Healing Power of Letting Go (5 min)

Evening Meditation to Bring Positivity, Meditation Before Bed (5 min)

Evening Meditation – Nighttime Affirmations Before You Sleep (10 min)

🛏 How to meditate lying down in bed

Now, while it is possible to meditate lying down in bed, there is no guarantee you are going to stay up… More than that, I am pretty sure you’ll end up enjoying a balmy sleep in your meditation time 🙂. If that’s your goal, go ahead and check my guide above in this post on how to meditate in bed before sleep.

However, if you are trying to have a full-length meditation, I recommend sitting up in bed. Consider sitting on a pillow for better comfort. You have to be relaxed but not too comfortable where your body just melts down into the realm of sleep. For that, check out the beginning of the post where I’m sharing with you how to meditate in bed in the morning.

Either way, you’re going to have a quiet peaceful time.

😬 How to meditate in bed for anxiety

Your bed is one of the safest places in your life.

That’s why it can be an awesome idea to meditate in bed when you get anxious and need to calm down.

All the steps above would work wonders against anxiety so feel free to use them any time of the day.

You can also try square breathing. While sitting cross-legged on a pillow or lying down on your back in your bed, count from 1 to 4 while breathing in. Then hold your breath while counting from 1 to 4. Breathe out the same way. Then hold your breath at the bottom in four counts. Repeat.

Here are some great guided meditations for anxiety:

Guided Meditation for Anxiety (5 min)

Meditation For Anxiety (10 min)

Meditation for Anxiety – Yoga With Adriene (12 min)

🎼 How to meditate in bed with music

Choose any of the guides above from this post — whichever fits your needs better at the moment.

Then just simply turn on some soothing, relaxing music and start meditating.

Below is my personal choice of amazing meditation music.

Here are three tracks like the ones that you would most likely encounter in meditation videos. It’s simple, though beautiful and light:

777Hz Positivity + Luck + Abundance. Powerful Healing Energy (7 hrs)

528 Hz Self-Healing & Positive Transformation (9 hrs)

Manifest Miracles – Attraction 432 Hz (3 hrs)

The next two are my personal favorites. I love when meditation music is immersive. These are both based on chanting the most powerful mantra — Om — combined with beautiful calming music:

Tibetan OM Mantra Meditation (1 hr)

OM Chanting @417 Hz (3 hrs)

And this is an upbeat mantra that really helps to get immersed in the experience:

Shiv Mantra Meditation with Shamanic Drums (3,5 hrs)

🔮 How to meditate in bed with crystals

Choose any of the guides (morning or night) above from this post — whichever fits your needs better at the moment.

Now, ask yourself, how do you want to feel after your meditation?

Do you want to feel more protected? Do you want to feel more confident? Do you want to start trusting your journey? Do you want to become more patient?

According to the observations of your thoughts, choose a crystal to work with during meditation. (This book is the best crystal book I’ve seen so far.)

If you are not sure or you’re trying to just relax and get grounded, choose your favorite crystal, the one that seems the most appealing at the moment, or your star sign’s crystal.

No matter what crystal you choose, you’ll be holding it in your hand while sitting or lying down for meditation. If you want to let go of specific energy, hold your crystal in your right hand. If you’d like to take in some of the crystal’s energy, hold it in your left hand.

You can also place the crystal on your chakras. I’m planning on doing a whole post on that so stay tuned!