Top Tips to Help You Stay Alert and Improve a Meditation Practice
In this post, I’ll address a common obstacle many people face: being able to stay away during meditation. You might have asked yourself, “I struggle to stay awake when meditating. Am I doing something wrong?” The answer is no—it’s not just you. Fatigue or sleepiness is a well-known challenge in meditation, even referenced in ancient texts. Feeling this way is entirely normal and part of the meditation journey.
Why Do Many People Feel Sleepy During Meditation?
It’s hard to stay awake during meditation because during many forms, your body becomes still and deeply relaxed. You’re also practicing particular types of awareness that can shift your brainwave states to those akin to sleep. If the only time you relax or experience these different levels of consciousness is at night, your system may interpret these changes as a signal to sleep.
Additionally, many modern humans are chronically under-rested, making it hard to stay away during meditation and creating the perfect scenario for a meditation to turn into a nap.
Is Falling Asleep During a Meditation Practice a Problem?
On one hand, you might actually need that nap. Extra sleep has health benefits, and during a guided meditation, you might still absorb some of the instructions even when drifting towards sleep.
On the other hand, sleep isn’t meditation. To reap the full benefits of your practice, it’s better to stay awake during meditation.
How to Work with Sleepiness While Meditating
When clients struggle to stay awake during meditation, I always ask about the amount and quality of their sleep. Sometimes, we need to prioritize getting more sleep at night for various reasons. It’s also worth considering the time of day and whether there might be a more effective time to meditate.
Keep reading for a few tips to help you stay awake during meditation yourself.
5 Tips to Stay Awake During Meditation:
1) Meditate seated instead of lying down.
Meditating while seated is a great way to stay awake during your practice because it keeps your body in a more alert position, engages muscles to prevent slipping into a sleep state, and reduces excessive comfort, especially on a firm surface, which can lead to dozing off. Use a chair or lean against the wall. Check out the video below for more ideas on this tip.
2) Meditate with your eyes open.
Keeping your eyes open during meditation can really help maintain alertness during your meditation practice. It reduces the likelihood of drifting into a sleep state by allowing visual stimuli to keep your brain engaged. You can softly focus on a point in front of you, such as a spot on the wall or a candle flame, to help your concentration and focus.
3) Set an intention to stay awake during meditation.
Begin your meditation session with a mental reminder to stay alert, such as “I intend to stay present and awake.” This helps focus your mind on maintaining attentiveness throughout your practice.
4) Hand positioning during meditation.
Keep a hand suspended or lifted during meditation. If you start to fall asleep, your hand will drop and signal your brain to wake up, helping you stay alert.
5) Try a walking meditation practice.
If you’re really struggling to stay awake during your meditation practice, switching to a walking meditation can be an good alternative. Walking meditation combines the mindfulness aspects of traditional seated meditation practices with the physical activity of walking. This helps you maintain alertnessso you can still reap the benefits of meditation.
Check out the video below if you want a visual of some of these meditation tips! And find more at my youtube channel here.
Disclaimer: This is not medical advice. The practice provided is intended as an exploration only, and may not be suitable for everyone. Always check with your medical provider about the suitability of new activities. If you need more support, get a professional assessment. Need an alternative, have a question, or want some more detailed instructions? Reply to this email and I’d be happy to help.
Meditation is not the same as a nap
It’s worth noting that even when people fall asleep during meditation, it often feels different from a regular nap. There’s often a heightened awareness of surroundings and the meditation itself. It’s normal for your consciousness to shift and feel like you’re coming in and out of sleep.
By understanding that sleepiness during meditation is a common issue and employing some practical tips for meditation, you can enhance your meditation practice and enjoy its full benefits.
If you want to learn more and try a private session, get in touch!
