How to meditate in bed for beginners: A simple guide

If you’re curious about meditation but don’t know where to start, bed meditation might be just what you need. 

Yes, you read that right. You can meditate in bed. 

And it’s comfortable, easy to try, and perfect for beginners. So, let’s dive into a simple guide that’ll help you get started as soon as tonight.

What is bed meditation?

At its core, meditating in bed is simply meditating while lying down. Whether you’re preparing to fall asleep or just want a moment of calm, it’s an easy way to practice mindfulness and relaxation. You don’t need any fancy gear or expert knowledge—just your bed and a few minutes to focus on your breathing and let go of the day’s stress.

For beginners, meditating in bed can be a gentle introduction to mindfulness without feeling intimidating. Plus, if you’ve ever struggled to fall asleep because your mind just won’t shut off, this might be a game-changer for you.

How to meditate in bed

Ready to give it a try? It’s super simple to start meditating in bed, even if you’re new to meditation. Here’s a quick and easy guide:

1. Get comfortable.
   Lie on your back with your legs either extended or slightly bent—whatever feels good to you. Keep your arms relaxed at your sides or place them on your belly. The key is to feel comfy and relaxed, not stiff or tense. You’re in bed, so make the most of it!
   
   
2. Focus on your breathing.
   Start by taking slow, deep breaths. Breathe in through your nose and out through your mouth. Feel your chest or belly rise and fall. If your mind wanders (which it probably will), gently bring your attention back to your breath. No need to judge yourself—wandering thoughts are totally normal.
   
   
3. Try a body scan.
   A body scan is a great way to relax before sleep. Slowly focus on each part of your body, starting at your toes and working your way up to your head. Notice how each area feels and consciously release any tension.
   
   
4. Use a guided meditation.
   If you’re unsure where to start or find it hard to focus, don’t worry—guided meditation apps can help. Balance, for example, offers simple, calming meditations that are perfect for bedtime. You just follow along and let the soothing voice guide you into relaxation.

Why meditating in bed is worth trying

There are so many benefits to meditating in bed. Not only is it convenient and comfortable, but it can also have a big impact on how you feel—both mentally and physically.

You’ll get better sleep.

Meditating before bed helps quiet your mind, making it easier to fall asleep. Research shows that mindfulness meditation can improve sleep quality by reducing insomnia and calming the nervous system. If you’re someone who tends to toss and turn, this could make a big difference.

You’ll reduce stress. 

Taking just a few minutes at the end of your day to meditate in bed can help you let go of any stress or worries. It’s a simple way to wind down and clear your mind after a busy day.

You’ll already be in bed anyway.

Meditating in bed is as low-pressure as it gets. You don’t need to create a special space or sit in an uncomfortable position. You’re already lying down, so why not take a few minutes to relax and focus on your breath?

Tips to stay consistent for meditating in bed

Starting something new is always easier when you keep it simple and fun. Here are a few tips to help you stick with meditating in bed:

• Pick a time that works for you.
  Meditate when it fits best into your day. For some, right before bed works best; for others, morning meditation sets the right tone for the day. Whatever time you choose, try to make it a habit.
  
  
• Start small.
  Begin with just 5 minutes. You don’t need to dive into long meditation sessions right away. The key is consistency, not length, so start small and gradually build up.
  
  
• Use an app for extra guidance.
  If you’re still unsure about how to meditate or want a little extra guidance, meditation apps are super helpful. The Balance app, for example, offers personalized guided meditations that can help you focus, relax, or fall asleep more easily.

Try meditating in bed tonight

Meditating in bed is a simple and easy way to start your meditation journey. Whether you’re trying to sleep better, reduce stress, or just add a little calm to your day, this practice can fit seamlessly into your routine. There’s no need to overthink it—just lie down, breathe, and let yourself relax.

If you’re looking for a little more help, check out the Balance app. It’s designed to guide beginners with personalized meditation plans, and it even has bedtime meditations to help you fall asleep faster. 

Sleep tight!