How to Meditate in Bed (and sleep like a baby)

by Michael Hughes

how to meditate in bed and sleep like a baby(my son Nicholas in 2010)

When I was about 8 or 9 years old I can clearly remember meditating on my bed. And I didn’t even know what meditation was.

It was a sunny day and I was lying on my back, looking up at a clear blue sky through the window next to my bed.

I was totally relaxed but aware at the same time – allowing thoughts to drift in and out.

If my parents saw me they would have probably said, “Why don’t you ride around the block on your bike, instead of wasting your time daydreaming.”

Daydreaming was frowned on in those days.

I can remember it as clearly as if it was yesterday but I can only recall doing it that one single time.

Perhaps that was the only time I did it.

Back then in the UK most people hadn’t even heard of the practice of meditation until the Beatles got into it a couple of years later.

So the experience was mostly forgotten – only to be remembered briefly.

And it wasn’t until I was much older that I realised what it was.

I now meditate regularly in bed in the morning.

It’s easier than sitting in a chair in a cold room, especially in the winter months.

But if I listen to the “voice” in my head that says, “Don’t meditate today, it’s too cold – stay in bed in the warm and sleep for another half hour,” I know my day won’t go as well.

So I’d rather meditate in bed to centre myself before I go out and face the stress and strain of life.

If you develop the habit of meditating in bed in the morning the annoying, frustrating and stressful things that you’ll face will run off you like water off a duck’s back.

But, if you get annoyed frustrated upset or angry, it could ruin your whole day.

And if you get really angry it might ruin your whole month.

A Chinese proverb says, “If you are patient in one moment of anger, you will escape a hundred days of sorrow.”

But it’s even more serious because if you get angry in the wrong place at the wrong time at the wrong person, it could ruin your whole life.

How to meditate in bed: Here’s how I do it

When the alarm on my phone goes off, I get out of bed, walk over and silence it.

I then set the timer for 20 minutes, get back into bed and sit upright without my head being supported and with my legs straight out in front of me.

Don’t lie back down as you’ll probably drift off to sleep again.

Warning: Meditatiing in bed if you have a bad back

If you have a bad back you may not be able to sit in this position.

But you can try this instead:

Put a pillow under your knees which will take the pressure off your lower back.

And, instead of sitting upright, lean back slightly with your head resting on the head-board or a pillow.

But if you can’t sit up at all, due to illness for example, you can meditate lying on your back.

Although it’s not normally a good idea to meditate lying down as it’s too easy to fall asleep, in this case it’s ok.

So lie on your back, place your hands on your stomach and touch your fingers together so that the tip of the first finger of the left hand touches the tip of the first finger of the right hand, the tip of the second finger on the left hand touches the tip of the second finger on the right hand.

And do the same for all fingers.

You may not be able to touch all four fingers and the thumbs together easily, but it’s ok if you only manage to join 3.

Then, become aware of each pair of fingers in turn by concentrating on the pressure at the point where the fingers touch.

Also, if you’re lying on your back, you can draw your legs up so that your feet are flat on the bed. You may find this more comfortable as it’ll take the pressure off your lower back. You can also try putting a pillow under your knees.

Now, you’re lying on your back, your hands are resting on your stomach with your fingers touching and you’re concentrating on the tips of your fingers – at the point where they meet.

When you get the hang of that, concentrate on the middle of your forehead at the same time. (I go into more detail on this method in How to Meditate Deeply).

If you find it tiring with the soles of your feet on the bed and your knees in the air, you can slowly push one leg forward so that it’s now flat on the bed.

You now have one leg flat on the bed and the other one with the knee in the air.

You can also change which leg is flat and which leg is raised but try to have at least one leg is raised at all times to take the pressure of your lower back.

If you have insomnia and have trouble getting to sleep you can try this method whilst lying down, and drift off to sleep directly from your meditation.

When you go to sleep from meditation you’ll find the quality of your sleep is much better.

please leave a comment

{ 16 comments… read them below or add one }

Dr. Simon Atkins

Excellent method, Mike! Beautiful pic of little one too!


Profile photo of Michael Hughes Michael Hughes

Thanks Simon, and he’s still as cute as a button.



It’s very good, but 20 minutes suffice for 20-years old only; according to Yogic tradition in order to to stay healthy one should meditate for a number of minutes equal to one’s age in years. I personally do so when I’m ill, and it helps a lot.


Profile photo of Michael Hughes Michael Hughes

Hi Alexi,
20 minutes is a good amount of time to meditate.

I’ts long enough to meditate deeply. But it’s not too long. So you have time to do all the other things that you need to do each day.

But, with that said, I sometimes meditate for an hour or I might meditate for 5 minutes.

It depends on how you feel at the time. But the most important thing is to do some meditation every day.



I Will try iT tonight, I hope iT Will work out for my Insomnia


Profile photo of Michael Hughes Michael Hughes

Hi Daniel,
I’d love to get your feedback after you’ve tried the meditation and to see if it’s helped with your insomnia.


Sarah Saldana

Great advice thank you for sharing with me Mr. Hughes.


Profile photo of Michael Hughes Michael Hughes

You’re welcome Sarah.


Mark G

Thanks for the tips Mike. I’ll have a go with it.


Profile photo of Michael Hughes Michael Hughes

You’re welcome Mark



Thanks for the great advice Mike again.
Will put it into practice. I have tried it on and off. But only now and again. I will be applying this GOOD advice today. Peace and love to you and yours.


Profile photo of Michael Hughes Michael Hughes

You’re welcome Darren


Anne Marie

Hi Mike, It’s 3:45 am here in the states & I am wide awake. Been in Chicago to help out our daughter for the past 5 days for yesterday baptism of our 4th grandaughter in 4 years! However, you’d think I’d be near a coma state! Slept maybe 2-4 hours each night there & non-stop running around playing with their 4 year old, Lucy. Up & down doing laundry between rocking Violet! Took long walks with Lucy & wallked their dog. We did tons of errands too. We got home this evening & thought, after my 50 minute power walk with our lab, warm shower; I’d be sound asleep with my hubby hours ago! But tried some tips & no avail. So in the big arm chair now ready to try this out in bed & pray it works! I am barely eating due to being so over tired. Just had some warm almond milk & feel desperate! Off to a try…..


Profile photo of Michael Hughes Michael Hughes

Hi Anne Marie, I hope it works for you.


Gautam Sarkar

Hi Mike,

Thank you for your advice.

Though I prefer to sit on the floor on a mat, I will try this out some day.

Thanks again, Gautam



Hi Mike,

Thanks again for your advice, and suggestions to meditate in bed. Funny, this is exactly how I practice meditation in bed by getting up early morning when it is much quieter. I only started meditation last year after I lost my husband a year ago. I, of course, could not do it before while he was sleeping in bed. A few times I sneaked out of bed into the living room, only, to find him following me a few minutes later, switching on the light and asking what I was doing in the dark. Eventually, I had to give up that practice as I could not concentrate. By the way, your technique from the CD, concentrating on the finger tips and at the same time on the eye brow centre doesn’t seem to work with me. I find it difficult to concentrate on both at the same time. However, I use different techniques I am more comfortable with in my comfort zone. I am sure there others who can adapt to your system.

Lovely photo of your son born in 2010, same year as my grandaughter Serenity’S in Florida.

Best Wishes,



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