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Writer's picturePili Rivera

Falling asleep during meditation? Here’s how to stay present and awake

Woman meditating with her eyes closed and both her hands on her chest close to her heart

Raise your hand if you’ve fallen asleep while meditating 🙋‍♀️🙋 Well, as you can see, it happens... and it’s perfectly normal. In fact, I remember how I fell asleep the first time I practised the body scan meditation, and I must confess that it still happens at times 😴. Why, you may wonder? This simple equation might help explain it:


Eyes closed + lying down = Zzz


Meditation allows us to pause, tune into our inner and outer experiences, and also to take of ourselves. So, if you’re finding yourself drifting off to sleep during practice, it could be your body’s gentle way of asking for some rest. Perhaps your body is still not used to pausing with your eyes closed. Let me share with you five helpful tips to stay awake and alert during your practice.


1️⃣ Practise before or well after meals


Meditating on a full stomach can be a recipe for sleepiness, as your body diverts energy to digest your meal. You may notice it’s harder to stay awake when you meditate shortly after eating. Instead, consider meditating right after waking up in the morning, when you’re fresh, or well before bedtime. It may take a bit of trial and error to find the sweet spot for your energy levels.


2️⃣ Stretch it out


A quick stretch before meditating can wake up both your mind and body. Gentle stretches like neck rolls, shoulder shrugs, or a simple standing forward bend help activate your muscles, boost circulation, and activate your nervous system. These movements can prepare your body to sitting comfortably and being alert for meditation. Think of it as a 'mini warm-up' to keep you awake and present.


3️⃣ Practise somewhere other than your bed


Beds are wonderful for sleep, which is why they’re often not ideal for meditation if you’re trying to stay awake. When your body feels too comfortable and cozy, especially in a familiar sleeping space, it’s more likely to slip into snooze mode. Perhaps sitting upright in a chair with your feet flat on the floor, or if you prefer the floor, use a meditation cushion, bench, or stool to support your posture. You can still make yourself feel comfortable, but creating a distinction between sleep and meditation space can work wonders.


Jon Kabat-Zinn's quote: "The aim of meditation is to fall awake rather than fall asleep."

4️⃣ Meditate with your eyes open or lower your gaze


Meditating with eyes closed can encourage sleepiness at times, so this could be a good opportunity to experiment with meditating with your eyes open or with a soft, downward gaze. Let your focus gently rest on a single spot in front of you without forcing your vision. Keeping your eyes slightly open allows light to enter, which signals your brain to stay alert. This practice can help you stay connected to the present moment without dozing off.


5️⃣ Mindfully adjust your posture


If you’re practising lying down and find yourself getting sleepy, a simple shift in posture can make a big difference. For example, if you’re doing a body scan meditation, you can bend your knees and place both feet flat on the ground. This subtle adaptation supports alertness and gently reminds your body that you’re practising mindfulness, not sleep.


🌟 Bonus tip: Be kind to yourself


Remember that falling asleep during meditation isn’t 'failing'; it’s a sign that your body may be craving rest. When you’re feeling tired, it’s essential to listen to your body with compassion. If you do nod off, acknowledge it without judgement, and consider it an act of self care. If your body needs sleep, perhaps a few mindful breaths before heading to bed is the best choice. You can always return to your practice the next day.


Above all, be gentle with yourself; mindfulness is about self-awareness and self care, and that includes being kind to yourself, whether you’re awake or catching a few mindful Zzz’s.


💬 Have you ever fallen asleep while meditating? Do you have any tips or experiences to share with the community? Please let us know in the comments below. We’d love to hear from you!


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