Strategies to Handle Restlessness During Meditation

Restlessness during meditation is experienced by everyone, even the advanced meditator.  It is important to be with the moment and be non-judgmental with ourselves, avoiding the temptation to “beat up on ourselves”.  So, part of dealing with restlessness during meditation is accepting what is and what is happening to us without self-censure.

Diana Winston, Director of Mindfulness Education at the Mindful Awareness Research Center (MARC), reminds us of the essence of mindfulness:

Paying attention to our present moment experiences with openness and curiosity and a willingness to be with what is.

Diana in a meditation podcast on restlessness as an obstacle to meditation offers four strategies to deal with this restlessness which can be experienced in our mind and manifested in our body in the form of tightness/tension or the need to keep changing our posture.  These strategies require a consciousness about what is happening in our mind and/or body during meditation and a willingness “to be with what is”.

Strategies to handle restlessness during meditation

The strategies discussed by Diana incorporate a change in the focus of your meditation or a momentary change in your posture:

  1. Narrowed focused – you can narrow your focus so that you are concentrating even more closely on your breath.  You can observe the beginning (in-breath), the middle (space between in-breath and out-breath) and the ending (out-breath).  You could narrow your focus like the child in the image above who is totally absorbed in their play with a bucket at the beach.  This response to restlessness entails stillness combined with a narrowed focus.
  2. Widened focus – an alternative to narrowing your focus during meditation is to do the opposite, widen the focus of your attention.  One thing that you could focus on is the sounds that you hear, bringing your attention to listening.  Your focus could shift from the sounds that are nearby to those that are the furthest away.  Widening your focus entails changing your attention away from the mind’s relentless activity to what is happening aurally in the present moment.
  3. Focus on the restlessness – you can focus on the restlessness itself.  This involves paying attention to what is going on in your mind and your body.  You could name the mental restlessness by saying something like, “There you are again Mr. Restless drawing my attention away”.  You could then get in touch with your body to feel the impact of the restless mind and to notice “how” and “where”the restlessness is being experienced in your body.
  4. Change of posture – this involves a slight change of posture to re-focus your mind.  You may find, for example, that your shoulders have slumped slightly, so you could straighten them.  You may have crossed your feet and no longer have the soles of your feet on the ground.  Correcting your posture can bring you back to the present moment and what is the purpose of your meditation.

As we grow in mindfulness through the regular practice of meditation, we can more easily adopt strategies to deal with restlessness during meditation.  Persistence with meditation practice brings its own rewards.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of dh_creative on Pixabay

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What If I Fall Asleep During Meditation?

I have been discussing feelings and emotions – recognising your feelings and naming those feelings.  But what If I fall asleep during meditating on my feelings?  That happened to me the other day when I was doing a mindful breathing meditation for five minutes.

The natural tendency is to “beat up” on yourself.  It was only five minutes, why couldn’t I stay awake for that short time?  I must be doing it wrong.  How can I ever sustain the effort for 20 or 40 minutes?  I’ll never be able to master this meditation process!

Being non-judgmental about sleepiness during meditation

Jack Kornfield suggests that it is important to be non-judgmental – doing so, is not only counter-productive but may feed your natural tendency to judge yourself negatively.  He suggests that you can get in touch with the feeling of sleepiness and treat yourself with kindness.

Sometimes, we feel sleepy because of the strain of dealing with negative feelings – of allowing them to come to the surface.  The body may feel overwhelmed by the strength of the emotion and decide it is too difficult to handle. Alternatively, your body may take this opportunity to catch some rest if you have been living a very fast-paced life.

Meditation involves relaxation – relaxing into our breath and freeing our body from points of tension.  So, it is only natural that this will open us up to the challenge of falling asleep during meditation.  However, if it happens in the early stages or only occasionally, it is nothing to worry about.

If falling asleep does occur in the early stages of your learning to meditate, accept that this is part of the learning process.  Your body and mind have to adjust to the new pace and focus (the present)- and this takes time.  It will help you to build your patience to persist without judging yourself – a patience that will increase your capacity for self-management.

If sleepiness during meditation persists for months, you may need to take a serious look at your lifestyle – it may indicate that you are constantly consuming your emergency energy supply (drawing on a second breath all the time or persisting through sheer will power).

Some helpful hints for overcoming sleepiness during meditation

Mindspace.com has some very good suggestions to manage your sleepiness if it occurs frequently during meditation.  These suggestions relate mainly to considering your environment, your timing and your posture during meditation.

It is important that your environment is conducive to meditation.  Having a flow of fresh air by opening a window may help – this is similar to the recommendation to open the windows of a car if you are feeling drowsy as the fresh air may help to keep you awake as it blows on you.  Location is important too – so avoid meditating on or in your bed.  Besides inducing sleep because this is where you go to sleep each day, it potentially develops the habit of wakefulness when in bed – which is the last thing you want!

Timing for your meditation is important.  I have suggested having a set time each day to meditate to build the habit of meditating.  However, if this timing coincides with when your are typically very tired, then you will have great difficulty overcoming sleepiness during meditation.  If you are a “morning person” (who wakes up early and declines in energy as the day progresses) perhaps a morning meditation session is best; if you are “night person” (slow to wake up and gains energy as the day progresses) then maybe a night meditation session is best.  You need to find what best suits your own body clock.

Your posture can affect your meditation and your capacity to stay awake.  It is suggested that you sit upright rather than lying down during meditation.  Some even suggest placing a pillow behind your back to maintain this upright position.  If you are a yoga practitioner, then a sitting yoga position may be conducive to effective meditation.

Other hints to avoid sleepiness during meditation relate to food and drink.  Meditating immediately after a meal can induce sleep because your body tends to be drowsy as it digests the food.  Coffee, on the other hand, can act as a stimulant and can create dependence as well as reinforcement of the linkage between the stimulant and the act of meditating.  Meditation is a natural process and involves becoming attuned to your body, so using stimulants, such as coffee, can work against the goals of meditation – hence it is good to leave the coffee to after meditation.

I will leave the final word to Andy Puddicombe who has some summary advice in his video on Why do I keep falling asleep?

As you grow in mindfulness, you will progressively overcome sleepiness during meditation because your body and mind will gradually adjust to the unfamiliar activity.  You will not overcome sleepiness during meditation entirely – there will still be times when you are very tired and fall asleep while meditating.  However, if you treat yourself non-judgmentally and gently, you will overcome these minor setbacks to your progress in mindfulness.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of JessicaJohnson on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.

Being present: Key to Effective leadership

Rasmus Hougaard and Jacqueline Carter, in their Harvard Business Review article, If You Aspire to be a Great Leader, be Present,  reinforce the necessity for a leader to be present, especially when they are engaged in conversation.   They demonstrate how being present contributes to effective leadership and draw examples from the experience of leaders.  Rasmus and Jacqueline are the co-authors of the recently released book, The Mind of the Leader.

Rasmus and Jacqueline in doing research for their book, surveyed in excess of 1,000 leaders “who indicated that a more mindful presence is the optimal strategy to engage their people, create better connections, and improve performance”.

Being grounded

The authors explain how Loren Shuster, Chief People Officer at the Lego group, grounds himself before an important meeting or a presentation that he has to give.

His grounding is achieved by focusing on his body and imagining every part being alive with energy.  This enables him to listen effectively, show respect for the views and opinions of others and access his own creative ideas and solutions to problems.   This practice only takes five minutes but if affects the way he stands, sits and addresses people – his posture demonstrate that he is present and “with” the people with whom he is conversing.  He automatically adopts a posture that is seen as respectful, attentive and engaged – characteristics that build connections and improve performance.

Silence the inner voice

The authors argue strongly that a key element of being fully present is to silence the inner voice – and this takes discipline.  We cannot be actively present when we are saying to ourselves things like, “Oh no, here he comes again!”; “I wish she would ask someone else!”  What have I done to deserve this?’; “I wish he would not get so emotional about things”.  If our inner voice takes over, it is impossible for us to “tune in” to the other person.  People easily sense that you are thinking your private thoughts and are not present – in consequence they feel unheard, devalued and frustrated that they cannot get their message across.

Be open to the needs of others

Our influence as leaders is very much determined by our capacity to meet the needs of others – whether they are sad, in pain, need more challenge, feel letdown, experiencing grief, or are fearful of pending changes to their role. A leader who is present and attentive to others’ needs will be well received and be very influential.

Mindfulness develops our capacity to be present, to be grounded in the moment and to acknowledge and act on the needs of others.  As we grow in mindfulness through the stillness and silence of meditation we can access our creativity and bring that to bear in the present moment in our daily encounters with people and challenging issues.

By Ron Passfield – Copyright (Creative Commons license, Attribution–Non Commercial–No Derivatives)

Image source: courtesy of johnhain on Pixabay

Disclosure: If you purchase a product through this site, I may earn a commission which will help to pay for the site, the associated Meetup group and the resources to support the blog.