Vikmez is a dedicated health reseacher, bussiness and relationship adviser that hope to better the lifes of individuals.
We’ve all been there: we close our eyes and try to meditate, but our minds are too busy or too distracted to really quiet down and listen to the silence. Or we’re so tired that we can’t keep our eyes open, and we fall asleep. It’s frustrating when this happens—and we wonder what to do when we keep falling asleep while meditating.
The good news is, you can learn to meditate even when you’re sleepy. Here’s how:
1) Bring Your Awareness Back to Your Body
When you feel yourself nodding off, shift your focus back to your body. Notice where your mind and body are, and then gently bring your attention back to them.
2) Keep Meditating
Even if your mind wanders a million miles an hour, or you find yourself snoozing, don’t give up. Just keep bringing your attention back to your breath, over and over again. That’s all it takes. Pretty soon you’ll notice that your mind isn’t so busy or so sleepy. It’s in a quieter, calmer place.
3) The Next Time You Meditate, Breathe Through Your Sleepy Feelings as Best as You Can
You might find yourself yawning, your eyes closing, or your whole body wanting to curl up on the floor for a nap. When you notice these sleepy feelings, breathe through them as best you can. Don’t fight them or try to get rid of them. Just acknowledge them, and then gently return your attention to your breath.
4) Keep Coming Back to Your Breath
Even though your body is tired, your mind is racing, and you feel like you’re falling asleep, don’t give up. Keep coming back to your breath, over and over again. This is your meditation, and it’s an opportunity to practice being with the difficult experiences, instead of trying to get rid of them
5) Don’t Punish Yourself if You Fall Asleep
When we meditate, we often have the tendency to beat ourselves up when we fall asleep. We tell ourselves we’re not “doing it right,” or we feel like we should have been able to meditate for longer. But that’s not what meditation is about. Meditation is about being present with the difficult experiences in our lives, instead of running away from them. Even if you fall asleep while you meditate, you’re still being present with your body, your breath, and your own experience. That’s the first step toward healing and being more mindful. So instead of beating yourself up, congratulate yourself for simply being present with your body and your breath! You’re doing great.
6) Try Meditating in a Comfortable Position
Sometimes we fall asleep while we meditate because our bodies are tired, and we need to rest our minds. But that might not be the case if you keep nodding off while you meditate. If this is the case, it might help to try meditating in a more comfortable position. A lot of people like to lie down while they meditate, but it’s also fine to sit upright in a comfortable chair or on the floor. You might even want to try meditating while lying down on a bed or on a couch. The important thing is that you find a position that you can stay in for longer periods of time. This helps your body relax and your mind quiet down.
7) Meditate in a Quiet Space
Another reason we might fall asleep while we meditate is because our environments are too noisy. Maybe the kids are playing or the TV is on, and it makes it harder to quiet your mind. If this sounds like you, try to find a quiet space to meditate in. Maybe it’s a small corner in your house or a quiet room you can close off. Or you might want to find a quiet spot outdoors, like at a park or in a quiet corner of a garden. Anywhere you go where it’s quiet, you’ll find a way to meditate.
8) Try Meditating at The Same Time Every Day
If you’re having a hard time quieting your mind and staying present in the moment, it can help to meditate at the same time every day. This way, you can build a little routine into your day. It will help you remember to meditate, and it will help you keep your meditation practice consistent. You might want to meditate first thing in the morning, or you might want to meditate after you’ve finished your day and had a chance to relax. Whatever works best for you, the important thing is that you find a time that you can commit to, and then show up for it.
9) Try Different Meditations
There are lots of different ways to meditate, and you can experiment to see which ones work best for you. Some people like to meditate while they’re outdoors, while others prefer to meditate in a quiet room. Some people prefer to meditate for a short period of time, and others like to meditate for an hour or more. The important thing is to experiment and find the type of meditation that works best for you. It might be helpful to try different types of meditations until you find one that feels right.
10) Find a Teacher
If you’re having a hard time meditating, it can also help to find a teacher or a group of people who meditate. You can ask them for advice and pointers, and they can help you build your meditation practice and stay motivated. They can also help you understand why you’re meditating, and why it’s important, which can help you stick with it.
You can also find teachers or groups of people to meditate with online. This way, you can find like-minded people who are also committed to their practice, which can be really helpful. Try few of these tips and see some results. If you keep falling asleep while you meditate, that doesn’t mean you should give up. In fact, it’s a great opportunity to try different things and figure out what works for you.
This content reflects the personal opinions of the author. It is accurate and true to the best of the author’s knowledge and should not be substituted for impartial fact or advice in legal, political, or personal matters.
© 2022 Vikmez