Many people who begin meditating assume that they will fall asleep. This is because most of the advice on meditation suggests that you should do it in a quiet place, in a comfortable position, and for no longer than 20 minutes.

However, this creates the impression that meditation must involve being so still and inactive that you fall asleep — which does not exactly sound appealing to most people!

But the truth is that falling asleep is almost never the result of meditation. It’s usually a result of falling short of your own expectations! Think about it — if we expect to fall asleep every time we try meditating, what will actually happen?

Exactly! You’ll fall asleep each and every time because you’ve set yourself up for failure before you even begin!

There is a common misconception that meditation is just a technique for managing stress. And while it is true that meditation is a powerful stress-reduction technique, it is also much, much more.

In addition to being a potent stress-reduction technique, meditation is also:

A powerful tool for improving mental clarity and focus,

A way to build self-awareness and self-compassion,

A source of profound insight into who we are and what makes us tick

A way to change your brain to make you less stressed, less anxious, and happier. But if you’re falling asleep each and every time you try meditating, you’ll never discover any of these benefits!

So in order to learn how to meditate without falling asleep, you need to get a better idea of what meditation really is.

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The first step to avoiding the trap of falling asleep while you meditate is to change your expectations.

Instead of expecting that you will fall asleep each and every time you meditate, make it your intention to remain alert and awake.

And the best way to stay alert and awake is to be prepared. Here are three pointers to help you meditate without falling asleep:

A quiet place is essential for a productive meditation session, but a quiet place is also conducive to falling asleep.

So how do you find a quiet place that will not make you want to doze off?

Find a place that is comfortable to sit. If you are sitting on the floor, make sure the surface is soft and non-irritating. If you are sitting in a chair, make sure the chair is comfortable.

If you are sitting on the floor or in a chair, make sure your posture is relaxed and upright. Your back should be as straight as you can make it without feeling uncomfortable.

Your knees should also be bent if you are sitting on the floor. Finally, make sure your surroundings are warm and quiet.

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A comfortable position is essential for a productive meditation session, but a comfortable position is also conducive to falling asleep.

So how do you find a comfortable position that will not make you want to doze off? Find a position that is not too strenuous but also not too relaxed. Your back should be as straight as you can make it without feeling uncomfortable.

Your knees should also be bent if you are sitting on the floor. Make sure you are neither leaning forward nor leaning backward. Most importantly, make sure your posture is relaxed enough that you can stay alert!

Are you setting the intention to be alert, not asleep? Because if you’re not, you’ll almost certainly fall asleep!

The best way to stay alert and awake during meditation is to set the intention to be alert and awake. How do you set the intention to be alert and awake? By reminding yourself that you want to meditate, not fall asleep!

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Remember, meditation is not the same as relaxation. Relaxation is achieved by shutting down our senses. Meditation, on the other hand, is achieved by focusing our senses.

And yes, it is possible to focus your senses while lying down — but it is much easier to do so while sitting up! The key to avoiding the trap of falling asleep while you meditate is to change your expectations.

Instead of expecting that you will fall asleep each and every time you meditate, make it your intention to remain alert and awake. And the best way to stay alert and awake is to be prepared. Find a quiet place to sit, sit in a comfortable position, and set the intention to be alert, not asleep!