STAY AWAKE DURING MEDITATION
10 PRACTICAL TIPS
Have you ever started sitting for meditation and found yourself shaken awake by a massive head bobble? Or, you finally took a seat only to spend your time fighting to keep your eyelids from closing? We all have the best intentions to meditate but some times when we take our seat, we drift quickly into dreamland. Even the Buddha identified sleepiness as one of the traditional five hindrances to meditation.
Knowing how to stay awake when you meditate is an important practical consideration to learn how to manage sooner, rather than later. Take a look at these tips and find what works for you.
Find the best time of day for you. Some of us are morning people, some are night people, some are in-between. This is a genetic pre-disposition based on sleep research. Find the best time for you to meditate when you’re not sleepy. For night owls, meditating first thing in the morning is a challenge, while for early birds this is fantastic. Try different times of day to find your sweet spot for wakefulness.
Check your intention. Ask yourself if you are meditating to rest or if you are meditating to practice training your mind. If your goal is primarily to rest and you fall asleep during meditation, you have achieved your goal. If you need more rest, taking a nap may be a better strategy than sitting for meditation.
Use bright lights. Instead of sitting in a dimly lit room surrounded by candles, sit in a brightly lit room. Yes, candles set a lovely mood but if you’re sleepy, it may put you in the mood to snooze!
Move first, then sit. Yoga asana practice was designed to prepare the body for meditation as the ancients knew movement helped prepare for the body for sitting. Monks often intersperse seated meditation with walking. Before you sit, do some form of movement to get your circulation pumping and lift your energy. Then, sit and focus your mind.
Drink tea or coffee. Caffeine has been a meditation aid for monks for centuries. Enjoy a coffee or tea before you sit. However, avoid overdoing it so that you do not have caffeine jitters.
Stand. Standing meditation is a practice. I have attended retreats where we sometimes meditate as much as 10 hours a day. Nothing requires you to always sit. Try a short standing meditation from time to time to experience the difference. My teacher, Jack Kornfield, shared a story where he once did a standing meditation for 8 hours! You don’t need to try it for this long, but know that this option is available for you, particularly when you’re feeling sleepy.
Do a walking meditation. Walking meditation is also possible. I discuss how you can transform any movement activity into a meditation in this blog post. Stay tuned for my video demonstration of walking meditation.
Listen to up tempo music. Instead of drowsy, trance-inducing stereotypic meditation music, listen to tunes that are calming but also upbeat. Music that does not have a specific beat is best. I particularly enjoy nature sounds for the added benefit of cultivating feelings of being in nature (a health booster - see this post).
Diffuse essential oils. Pure essential oils are another fantastic way to add another sensory dimension to your meditation experience while boosting wakefulness. Citrus scents or rosemary are invigorating. Best to go to a shop and sample different scents to see what appeals to you. Look for something refreshing that reminds you of feeling joyful and energetic.
Wear street clothes. This is significant because you want to avoid as many cues as possible that remind your mind and body of sleep. While it’s important to be comfortable when you meditate, if you put on your PJs or nightie, it’s a signal that you’re getting ready for bedtime. Wear clothes that represent a wakeful you.
And, here’s a bonus tip! It also helps to meditate together with others. This amplifies the meditation energy and not only deepens your meditation experience but also increases the likelihood that you will stay awake with your friends.
I have a Facebook group where I offer weekday daily guided meditations, please click here to join us. You’re always welcome! If you prefer to listen to me explain these tips, check out the video below.
If you find yourself falling asleep or dozing off when you're trying to meditate, this video helps you. Most of us don't want to sleep when meditating—we want to stay awake! Here, I share 10 tips on how to stay awake while meditating that's part of my playlist on Meditation FAQs. I answer common questions about meditation and mindfulness to make starting your meditation practice easier. How not to fall asleep during meditation is important to troubleshoot, but can be easily solved with a few simple changes.