In this blog we have 2 questions & 2 answers for you.
Furthermore, there is discussion in the Friday 8pm Meditation sessions online, which is a great way to learn more.
1. The question is about falling asleep, and a similar question about drifting off with no thoughts which may be interpreted as a light sleep, in meditation.
In approximately 200BC a prominent text was scribed called the ‘Yoga Sutras’ and it is believed it was written by the Sage Patanjali who brought together in a systematic way the teachings of yoga in order to instruct how to practice meditation and reach Self realisation.
At the beginning of book one he talks of the mental modifications that hinder our meditation.
Book 1 sutra 6
प्रमाणविपर्ययविकल्पनिद्रास्मृतयः ॥६॥
pramāṇa-viparyaya-vikalpa-nidrā-smṛtayaḥ ||6||
They are right perception, wrong perception, imagination,
deep sleep and memory.
I share this simply to illustrate that you are not alone! It has been a dilemma since time immemorial :)
Whether the sleep is deep or light it does not matter, it has taken us away from the meditation practice. In this state the thoughts are inactive or suppressed, but unlike in meditation, the mind is dull and incapable of reaching higher states.
SO, WHAT TO DO ABOUT THIS?
In a previous email Swami Gopal wrote about managing restlessness. Revisit it here. These are 2 sides of the same coin and much of what was said there can be applied here as well.
Why are you meditating?
At the beginning of each practice remind yourself why you are there. Use this to motivate yourself to keep awake and stay with the technique.
Be comfortable but not too cosy.
- As it is winter, you may be rugging up with warm layers and a heater. Be comfortable but not cosy. A little bit of cold really helps to keep awake, so turn the heater off and let your in breath be cool.
- On this same point, fresh air in the space you are practicing will also help.
- Consider your sitting position. Is it a bit too cosy? Are you leaning against something? Is it time to start practicing to sit up straight unsupported by a wall or the back of a chair / lounge? A straight upward spine supports the mind to be awake and aware. Read more on Finding your Meditation Pose here.
- Another tip is to place the tongue to rest behind the top front teeth.
- And / or delicately turn your inner gaze slightly upward toward the eyebrow centre.
- Have soft light in the space, not completely dark.
Food and digestion.
What we eat and how we digest has a direct impact on our mental state.
As we are meditating at 9pm, you probably ate dinner before. This could contribute to the sleepy feeling. Consider eating earlier, and having easy to digest foods.
Reduce stimulants, as what goes up must come down.
Consider giving some support to your digestive process by eating predominantly fresh vegetables and wholegrains, using warming spices in the cooking process, and drinking herb teas or warm water.
Using a meditation mala.
A meditation mala is a beaded necklace or bracelet. It is used in meditation to ‘count’ each time you repeat your mantra. One mantra repetition per bead and you move along. If your hand stops moving along the beads it means the mind has wandered off. If the mala drops out of the hand it means sleep has come. It helps to quickly bring us back to the mantra and continue the meditation. Contact your local Yoga in Daily Life centre if you are interested to purchase a mala.
Practice practice practice
Meditation is a lifelong practice. Obstacles come and go. With regular practice, even though we may not feel we are actually getting any better, we experience in our daily life that we are changing - for example being more calm in challenging situations, more compassionate to ourselves and others, clearer decision making and so much more.
2. The next question is about yawning during meditation. Should we allow the yawn and thereby break the stillness or suppress the yawn?
As we all know yawning is a silent scream for coffee! Ha ha!
Yawning is a way that our body brings more oxygen to the heart and brain when we cannot go to sleep.
In the case of meditation, I personally would suggest to follow the same procedure as if your knees / back / hips are aching while sitting for meditation. That is to first observe, sit with it but do not respond to its demands, do not give it your full attention. If it continues to bother you then make the necessary adjustment or yawn in such a way that your movement is quiet, peaceful and gentle and then return to a place of stillness as soon as possible.
Please let us know if any of these suggestions were successful for you. Or if you have anything further to add for the benefit of all please share e: melbourne@yogaindailylife.org
Written by Larissa Gita
Yoga in Daily Life teacher. Melbourne, Australia
