It is a universally known fact that the understanding of how to meditate in bed and the performing the same can assist an individual to sleep better. There are certain types of meditative exercises which assist an individual in relaxing and falling asleep when the mind is extremely active. If it is a racing mind which is the problem of deprived sleep at night, then understanding and practising how to meditate in bed is the much-needed solution. Mind-calming exercises can be performed at bedtime in order to fight insomnia. By practising meditation in bed, one can learn the ways to let go of stress and anxiety.
Meditation and its types
Meditation can be defined as a practice of purposeful focusing of the mind. The impact of meditation leads to a set of physiological changes which are considered to be similar to the ones which take place in the human body during the early sleep phase. During the early sleep phase, the pulse starts to drop, the blood pressure levels reduce, and the stress hormones also decrease. There are different methods of meditation, as well as experimentation which can aid an individual in sleeping well at night.
Mindfulness Meditation
While understanding how to meditate in bed, the mindfulness meditation method involves just paying attention to the different parts of the body. An individual may become more aware of the breathing sounds or the surface on which they are lying on.
Concentration Meditation
In concentration meditation, the mind is made to focus its awareness on a particular thing. There are options such as a candle flame or chanting repeated mantras like "I love myself." For the people starting this meditation form for the first time, concentrating on a single point is helpful in relaxing the mind.
Guided Meditation
In the method of guided meditation, an individual listens to the voice of another person who is leading the trainee gradually through the meditation practice. There are many ways of guided meditation such as an instructor asking an individual to focus his attention on relaxing the toes, then the legs, and going all the way up to the head. The other option is by using guided imagery. In this method, an instructor guides the imagination of an individual, such as asking them to imagine a beautiful hill station destination with snow clad mountains. The guided meditation can be performed along with an individual coach, in person or by using a recording. Many online sources are available, which help the individual understand how to meditate in bed with guided meditation steps.
Meditation is an art and it may take a while to practise and master. Thus one needs to be patient. All methods mentioned above can be started by performing the same for just a few minutes per day before an individual retires for bed. Gradually the time span on meditation in bed can be raised to 15 or 20 minutes per day.
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