Getting to sleep can become an almost impossible task, especially when you have experienced many tensions or you have felt anxiety throughout the day, and you feel that your nervous system is dysregulated.

I created this short guided meditation, which you can do in bed, to help you disconnect at the end of the day and help you fall asleep. But how to meditate in bed to sleep better? We tell you.

why meditate in bed

Certainly It is not easy to let go of the tensions and worries accumulated throughout the day. When you get home you would like to be present with yourself and your family, and you would like to have a restful rest to be fresh the next morning and be able to maintain a positive attitude towards life and the people around you.

However, all Those topics are still running through your head. and they keep your body tense and your mind alert, making it very difficult for you to relax and forget about everything.

When this happens, our nervous system is in a state of alert to keep our body prepared for action in adverse situations.

It is a state of acceleration that is responsible for ensuring our survival in situations of real danger. We feel more energy in the body, we breathe faster, our blood pressure and pulse increase, we have more tension in our muscles, our pupils dilate and we sweat more. We are prepared to “fight”.

This state, intended to help us at specific moments in our lives, It can become chronic depending on the lifestyle we lead, what makes us feel constant feeling of stress and anxiety, along with the symptoms described above.

When our nervous system is maintained in this state for long periods of time, It can be very harmful and detrimental to our health, giving rise to various diseases.

meditating in bed helps you fall asleep

Giving ourselves the time, the place and the courage to rest and relax is, today, not only something absolutely necessary for our well-being, but also a revolutionary act.

Under normal conditions, the parasympathetic nervous system appears organically to regulate us after a period of stress. Although also we can stimulate it with various breathing techniques, with meditations, relaxations and visualizations, processing our physical sensations, spending time with people we feel safe with, or having time to not do and simply be.

In my sessions I have had the opportunity to experience wonderful states of well-being and connection in my clients through these meditative techniques, which They have helped them regulate their nervous system and recover their inner balance.

The effect of the parasympathetic nervous system is slow down the heart rate, slow down breathing, lower blood pressure, constrict the pupils and, in general, relax our entire body so I can rest. In addition, we produce more saliva and our digestive system functions smoothly again.

I hope this meditation can support you to stimulate it, and thus relax and rest.

How to meditate in bed to disconnect and sleep better

You can do this meditation sitting/lying/or lying on your bed, whatever is most comfortable for you right now.

• Close your eyes and focus your attention on the energy field of your body, on what the effect of this day is on your body. Explore and feel the physical sensations of your body with curiosity.
• Now you are going to start breathing long, deep and slow, covering your right nostril with your right hand, so that you breathe only through the left.
• As you do this, on the exhale, imagine how the physical, emotional and mental tensions of your day are carried away through the air of the exhalation little by little outward. To do this, it can help you to visualize those tensions in a dark color.
• While this is happening Imagine how you release your mind as if it were a helium balloon that flies further and further away from you. Watch him walk away, letting him go.
• Give your body permission to let go of its weight, feeling the gravity on it and allowing itself to be supported completely by your bed.
• Let yourself feel the lightness of having let go and settle into it. You feel very light and at the same time you feel the gravity of your body towards the mattress, which welcomes you and hugs you.
• Good night…