How to Meditate in Bed to Avoid Insomnia

by Monica Gisella
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Meditation makes possible a lot of positive physiological changes in the body and if you are suffering from insomnia you should give it a try.

In this article, I will show you step by step how to meditate from the comfort of your bed to easily fall asleep and avoid insomnia.

Meditation is a wonderful alternative to sleeping pills.

One of the branches of Ayurveda is mental health. To be truly healthy, Ayurveda takes a holistic approach and considers your mind, your body, and emotions. That’s why it is important to contemplate how well you are sleeping, as lack of sufficient rest can aggravate or promote the development of mental issues.

Meditation is well known to help with sleep. Many studies have been made on the subject and it has been found consistently that calming your mind with this practice helps people with moderate sleep issues, insomnia symptoms, and daytime fatigue.

First of all, meditation enables you to respond more effectively to day to day stressors like work problems. And that is important since normally it is stress and anxiety that foment insomnia.

You will love, as much as I do, the effects of meditating on bed as it increases melatonin – a hormone your body produces as a response to darkness – and serotonin – a hormone that gives you feelings of well-being – production and are important for the sleep process. Not only that, but meditation reduces your heart rate and blood pressure as well!

Meditation is the ultimate sleep remedy. By doing it every night, you are helping your body act as if it was in the first stages of sleeping and initiate/stay sleeping easier. You will have more clear-minded, productive and happier days, for sure, with this practice. Just start and keep doing it.


How to meditate in bed to avoid insomnia? Try these simple steps and receive the amazing benefits that calming your mind on purpose has to offer.

The prep

Take a warm slow shower / bath if possible and after it massage the soles of your feet and crown of your head with almond oil. Add a drop or two of lavender essential oil if possible. Dim the lights of your bedroom or turn them off. Try to stay away from TV/phone/computer for the rest of the night.


Lay comfortably on your bed and start becoming conscious of your breathing. Close your eyes. Take 10 inhales and 10 exhales feeling how the air expands your belly. Breath slowly and if a thought comes to your mind – happens to all of us!-, just keep breathing and transfer your attention to the present moment. Don’t resist the thoughts as they always pop up, instead try to refocus your attention to your breathing.

Body Awareness

Now it’s time to become aware of your body. Feel from the top of the head every part of your beautiful body. Feel it from the inside. Scan every single part and as you go through, relax. If you are unsure if an area is fully relaxed, then contract it and after a few seconds release and let go. Feel the difference. Finish on your feet.

Silver Shower

Now direct your attention to the moon and feel how a silver shower comes directly from her down on you. Feel and visualize how that silver magnificent shower heals you, calms you down, and makes you feel at peace.

That’s it. You are done!

Make sure you take your time and don’t rush the process. Get fully immersed into the moment and see how this organic practice improves your sleep cycle. Although, ideally you didn’t fall asleep during the process and you were aware the whole time, meditating in your bed will help you have truly the best nights of your life.

Do you have other steps to add to a night meditation? Share it with us!

Happy Healing!

Monica Gisella xx

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