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How NOT to Fall Asleep During Meditation - 4 Practical Tips

November 8, 2018

It happens to the best of us: an impromptu snooze in the middle of our meditation, only to wake up to the clanging of a bell or the clamor of someone in the next room. So, what can we do to prevent this, especially since meditation is about "falling awake?!" 

 

We don't have to fight against sleep from happening; if it comes, it comes. But here are a few ideas on creating the proper conditions to prevent an unwanted power nap. 

1. VARY THE TIME

Choose a time to meditate when you feel you will be the most awake. If you're not a morning person, then probably avoid doing it then. Right after lunch can be a hard time too. You may also consider meditating in relation to another activity to support wakefulness. For example, trying meditating after working out, after taking a cold shower, or even after having a cup of coffee. 

 

2. (DON'T) GET (TOO) COMFORTABLE

Adjust your posture. If you're sitting in a chair, sit further toward the front of the chair so your back is not being supported. Refrain from lying down if that has been your position of choice thus far. You can even try doing all or part of your meditation standing up.  The most important thing is that you're establishing a posture of wakefulness.

 

3. OPEN YOUR EYES

Try meditating with your eyes open...Or at least slightly open. With this method, you can leave your eyes open or half-open.  Your gaze should be cast softly downward anywhere between 1-10 feet in front of you, depending on what feels comfortable and natural for you. This technique can take some getting used to, but it can provide you with a fulfilling expansiveness to your practice. And, really, just allowing some light into your eyes will make it more difficult to slip into sleep.

 

4. SLEEP MORE TO SLEEP LESS 

If you fall asleep during meditation, it's probably a sign you are tired. Listen to your body, then move accordingly from what it is telling you. Unfortunately, electronics often have us feeling more awake than we actually are, so being aware of when we are actually tired is key!

 

Lastly, don't beat yourself up about it. If sleep comes, then it comes. Meditation is about familiarization with yourself and your experience. The tendency to fall asleep during meditation is informative. Notice what it might be telling you, then move skillfully toward whatever action is called for, whether that's something mentioned above or something you've come up with on your own.

 

 

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