What should I do if I fall asleep when I meditate?

Meditating and sleeping are two different activities. We meditate to clear our mind and reduce our mental chatter, and we sleep to give our body and mind a chance to recuperate physically and mentally. We want to be awake while we meditate, not while we sleep.

When you wake up, if you still have time 'allotted' for your meditation, then you can go back to observing your breath, depending on the section you are in. In general, if you fall asleep while meditating this means that you are tired. And another solution is that it is better to meditate when you are not so tired. It is better to get a good night’s sleep so that you can meditate without falling asleep.

What if my legs fall asleep?

If your legs fall asleep, it typically means you have reduced circulation in that area. Make sure you are not crossing your legs. If your legs are not crossed already, consider taking a brief break in between sections to slowly and briefly move your legs.

Where should I put my hands?

You can put your hands anywhere where they will be comfortable for the allotted time. You can lay one hand on top of the other if that is comfortable for you, or both hands separately on your lap.

How do I know when the time is up?

You can use a timer if the ring on it is gentle and can be set at a low volume.

Or, you can set a clock in front of you, and glance at it occasionally.

Or, most people are able to estimate there meditation time. If you estimate inaccurately, and meditate for 4 minutes or 6 minutes (instead of 5 minutes), that is absolutely fine and not a problem. There is nothing magical about the 5 minute length.

Make sure not to turn the timing of your meditation into a stressful event.

Can I meditate longer?

Certainly. I would recommend that you build up to it gradually. Stay with the same duration of time for up to a week, before increasing the time.

What should I wear?

Wear what is comfortable for you. Loose clothing in general is best.

What if I have an itch while I meditate?

If you have an itch somewhere you can ignore it and refocus on your breathing. If it stays with you, give it a moment of your attention and then go back to observing your breath. Eventually the sensation will pass.

What if my meditation is filled with thoughts?

No problem. Almost everyone starts that way. Over time, with practice the thoughts will start to become fewer and fade into the background. This is a lifetime practice and improvement may be slow and gradual. Sometimes, even after years, you may still have a meditation period filled with thoughts. Just continue to go back to observing your breath when you notice you were thinking. Remember just by sitting and meditating – even if you have many thoughts – you still benefit.