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Posted by Bridget Reed
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How To Meditate in Bed: A Step-by-Step Guide

5 min read

Have you ever found yourself endlessly counting sheep or replaying the day's events, unable to doze off? While our high-quality bedding can provide an incredible foundation for sleep, there’s another tool to enhance your sleep quality — meditation. 

Meditation is a tested practice well-known for its ability to promote mental health and help you relax, making it especially beneficial when you’re winding down for the day. Incorporating it into your bedtime routine could be your ticket to consistently rejuvenating rest. 

Let’s talk about how to have a meditation session from the comfort of your bed to improve your sleep quality.

1. Setting the Stage for Meditation

Before diving into meditation, setting up the perfect environment is essential. Think of your bedroom as a sanctuary. Dimming your lights not only sets a soothing ambiance but can also signal to your body that it's time for rest.

Aromatherapy is often connected to various relaxation techniques, so lighting a calming lavender or chamomile candle can further induce the relaxed state you’ll want to achieve to properly de-stress and get a good night’s sleep. 

When your meditation practice is centered around your bed, it’s essential to feel completely at ease. Make sure your pillows and mattress are comfortable and allow you to sit in a comfortable position to practice meditation. 

A plush comforter, like our Miracle Made® Comforter that offers all the fluff you need and none of the sweat, can be the perfect base for your nightly meditation.

2. Choose Your Style of Meditation

There’s no one-size-fits-all when it comes to meditation. The key is finding what resonates most with you. If you’ve been around the wellness block, you’ve likely heard of mindfulness meditation. It’s all about anchoring yourself in the present moment. 

You can focus on tactile sensations — like the cool touch of our sheets or the rhythmic cadence of your breathing. Body Scan meditation is another popular option. Think of it as a systematic check-in for your body: starting from your toes and working your way up, you mentally massage and relax each section of your body. 

For those who prefer a bit more structure or are beginners in meditation, guided sleep meditations can be invaluable. Thankfully, the digital age makes accessing these easier than ever. With many meditation apps and podcasts available, you can have expert meditation guidance at your fingertips — ensuring your journey toward restful sleep is on the right track.

3. Breathe Into It

Most types of meditation begin with the foundational act of deep breathing. It's a way to practice mindfulness and to signal to your body that your practice is about to begin.

Each breath can become an anchor, tethering you to the present moment. Deep breathing exercises may also promote lower blood pressure and a lower heart rate and help induce a more relaxed state, slowing racing thoughts. 

When you notice your mind wandering, without judgment, gently bring your attention back to the present moment. It's as if each breath is a blanket, tucking you in, ensuring a restful sleep.

4. Handle Distractions With Grace

Even in the midst of profound relaxation, external and internal distractions can and often do pop up. The distant sound of a car, the neighbor's dog, or even an unexpected memory from years ago can jolt you out of your meditative state. And here's the thing — that's entirely normal. 

When it comes to meditation, it's not about achieving a pristine state of uninterrupted focus but rather cultivating an attitude of persistent return. The core of the practice lies in recognizing when the mind wanders and, with kindness, redirecting it to the intended focal point, be it your breath, the sensation of our sheets against your skin, or a soothing visualization. 

5. Stretching Into Relaxation

As you conclude your meditation practice, become aware of the weight of your body against the mattress, the soft embrace of our Miracle Brand sheets, and the ambient sounds around you. 

A slight stretch can be immensely satisfying, releasing any residual tension. Rotate your ankles, stretch your arms, or simply wiggle your fingers — it’s all about reacquainting with the physical sensations of your surroundings. 

And the most rewarding part of meditating in bed? The transition from a peaceful meditation session to a deep, restorative sleep is seamless. Dive beneath the covers, adjust your pillows, and let the unparalleled comfort of our sheets that stay clean longer than any other for an endless fresh-sheet-feeling cradle you into a blissful slumber.

6. Stay Consistent

Embarking on a meditation journey is an evolving relationship with your mind and well-being. Just as our Miracle Brand sheets offer consistent comfort night after night, your meditation practice flourishes with regularity. 

Each session builds upon the last, fortifying the bridge between relaxation and improved sleep quality. Over weeks and months, the occasional practice can transform into a pivotal part of your sleep hygiene. 

The outcomes are multifaceted — enhanced mental clarity, reduced stress, and, of course, a deeper, more rejuvenating sleep. After all, the marriage of consistent meditation and quality rest is a formula for a more vibrant, energized you.

5. Improve Your Practice Over Time

Much like any skill, meditation is more like a journey than a destination. While a simple, minute-long guided meditation may be enough to help you banish negative thoughts and relax at the end of the day, if you find that meditation improves your sleep, it’s worth growing your practice over time.

Try to meditate for a little longer each week until you feel confident in your ability to tune out distractions and get in touch with every part of your body. This isn’t just good for meditation — it can help you manage stress levels, improve your mood, and think clearly in your daily life.

If you don’t immediately connect with meditation, the key is experimentation. Dive into various forms of meditation, find what resonates and enhances your sleep hygiene, and make it a part of your nightly routine. With practice and persistence, you'll support your sleep and overall wellness.

Restful Resolutions

The quest for impeccable sleep isn't just about the perfect mattress or top-tier sheets, even though our products are crafted for that very purpose. It's also about the rituals we curate around bedtime. Incorporating meditation into this routine introduces a powerful tool for relaxation, mental wellness, and, ultimately, superior sleep quality. 

With our Miracle Brand sheets as your cozy foundation and a meditation practice ready to go, you're poised for nights filled with restful dreams and mornings brimming with vitality. 

Sources:

Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances | JAMA Network

Body Scan Meditation | Greater Good Science Center

Can Meditation Improve Your Sleep | Start Sleeping

Stressed Out? Aromatherapy Can Help You to Feel Calmer | Cleveland Clinic

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