How to stay awake while you meditate
- ronlee1002
- 1 day ago
- 5 min read
Once you figure out what might be causing your drowsiness, you can pinpoint the best solutions to stay awake while you meditate.
Practice away from meals
While it may be convenient to practice meditation on your lunch break, it may be more effective if you hit the cushion before you eat.
That way, your stomach will be empty, and you can avoid any drowsiness-inducing ingredients until after your session.
If your schedule doesn’t allow meditating away from meal times, try to eat a lighter meal before you practice.
Practice away from the bedroom
Simply seeing your bed in your field of vision may trigger associations with sleep.
If you can, find a space outside of the bedroom to meditate. It doesn’t have to be fancy, but you may find that separating your sleep and Zen space makes all the difference.
Create a designated meditation space
By the same logic that you may associate your bed with sleep, you can train your brain to associate a particular space with meditation.
If you have room in your living space, you can designate a little corner or wall space somewhere exclusively for meditation.
Try adding a decorative rug, a singing bowl, a trickling water fountain, an inspiring painting, or a statue that reminds you of peace and tranquility to help trigger a sense of calm and set the mood for mindfulness.
Practice outside
Another way to wake up your system is to practice meditation outside.
Not only will you get an extra dose of vitamin Dfrom practicing outdoors. Meditating outside can also wake up your senses to the vibrancy and activity of the natural world.
Whether it’s chirping birds, the caress of a breeze, or the warmth of the sun beaming down on you, practicing outdoors can bring a whole new dimension to your meditation.
Some evidenceTrusted Source suggests that time spent in nature can provide a mental health boost, with practices like forest bathing gaining popularity.
This means you’ll be doubling up on the relaxation benefits when you pair your meditation with a little bit of vitamin N(ature).
Stand or walk while you meditate
For a foolproof way to stay alert during your meditation, try standing up while you practice.
It’s pretty difficult to fall asleep standing up. It’s also an opportunity to increase your circulation and give the body a stretch, especially if you tend to sit down while working.
To take it up a notch, you can even practice walking meditation, which involves slow, deliberate movement coordinated with the breath to induce a state of mindful presence.
Make sure you’re getting enough sleep and rest
Getting sleepy while you meditate can be a part of the journey as you practice the art of wakefulness. If you find it consistently difficult to stay awake during your sessions, there may be something deeper going on.
It’s important not to be heroic and power through fatigue. That’s not what meditation is about.
Listen to your body and reflect on your sleep habits to see whether you may need to increase the amount of rest you’re getting.
Remember, too, that sleep and rest are not the same thing.
Just because you’re getting the recommended amount of sleep each night doesn’t mean that your daytime lifestyle or circumstances aren’t draining you.
If you can, make time for daytime rest that’s separate from your nighttime sleep, whether it’s taking breaks from work, taking walks around the block, or simply sitting and enjoying a hot beverage without distraction.
Use a bench
Using a meditation bench is a very physical intervention that can help prevent sleepiness.
Because meditation benches are hard and typically made of wood, it’s difficult to get too comfy and start to doze off.
Your core has to work a little harder to stay upright on a meditation bench, so the added effort can also help keep you alert.
There are various online stores to shop for meditation benches and other meditation supplies.
Meditate with your eyes open
If you’ve been practicing meditation with your eyes closed, try making the simple switch to open-eye meditation. This can send a signal to your brain that it’s time to be awake.
It may be helpful to choose a specific point to focus on while you meditate with your eyes open. It’s usually suggested to have a soft-focus gaze about 2 or 3 feet in front of you.
There are also meditation practices specifically designed for open-eye gazing, including zazen(seated meditation), trataka (candle meditation), and moon gazing.
Meditate when you’re most alert
There’s no right time of day to meditate, and there’s no need to meditate through your sleepiest time of day.
Instead, set yourself up for success by meditating during the part of the day where you’re naturally most alert.
Whether it’s after your morning shower, right before lunch, or in the evening when the day is done, pick a time when your energy levels are high to increase your chances of staying awake while you meditate.
Stay hydrated
Drinking water has many benefits.
Evidence suggests that dehydration can lead to impairments in cognitive function as well as subjective feelings of tension, depression, anger, fatigue, and confusion.
Staying hydrated before and after your meditation session can help you remain alert, clearheaded, and in better spirits.
If hydrating doesn’t do the job, it can’t hurt to splash some cold water on your face for good measure!
Meditate with audio
Using a guided meditation can help you stay awake as well. The extra auditory input can give you just enough stimulation to stay focused and alert without being distracting or overwhelming.
There are plenty of guided meditation options to choose from on YouTube.
Do short, frequent practices
A 2018 study found that meditation sessions as short as 13 minutes can offer benefits. The study also suggests that short daily practices have similar behavioral effects as long, high-intensity practices.
You’re also much less likely to fall asleep during a brief session than if you’re sitting for longer chunks of time.
Don’t resist
If you find yourself struggling to stay awake in the middle of meditation practice, there’s no reason to resist. You don’t get a medal for staying awake during every sitting sesh.
If you’re sleepy, it’s very likely that your body is simply telling you that it needs a little extra rest. If you have the time and space, let yourself take a nap.
As you deepen your practice, you’ll likely learn to better manage energy and waking state. At the same time, you can’t force it or rush the process.
If you’re nodding off, for now, embrace it. Trust that as you continue to practice, you’ll develop more command of your state of consciousness with time.
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