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7 Steps To a Snooze-free Meditation – Use Your Gentle Chime Timer

Utamaro Kitagawa, The Courtesan Hanaogi of Ogiya - 7 Steps to a snooze-free meditation

Utamaro Kitagawa, The Courtesan Hanaogi of Ogiya - 7 Steps to a snooze-free meditation

You can manage the urge to sleep with the practice of breath awareness.

1. Sit comfortably erect. Use a chair or a wall to support your spine if helpful.

2. Close your eyes and begin to follow the movements of your breathing. Stay with the breath for a few minutes, until your focus is steady.

3. Without losing your breath awareness, relax your body just as if you were settling it into bed.

4. Continue to follow your breath, maintaining your breath awareness as if it is virtually the only thing of importance in the universe.

5. Relax your mental effort. Maintain a steady hold on your breath, yet relax your body and mind.

6. Now begin to silently recite the mantra so-hum. Let that sound flow with each breath—so on the inhalation and hum on the exhalation. Sense that these sounds are gently blowing away layers of ashes that cover the embers of consciousness in you.

7. Continue for as long as you like. The urge to sleep may come and go, but do not let it dislodge your relaxed breath awareness. Gradually, as you become more rested, your sleepiness will diminish or even disappear. Over a number of sessions you can lengthen the time you sit.

adapted fromYoga International, by Rolf Sovik, PsyD, is co-author of Yoga: Mastering the Basics, May/June 2008

Use our unique “Zen Clock” which functions as a Yoga & Meditation Timer.  It features a long-resonating acoustic chime that brings your meditation or yoga session to a gradual close, preserving the environment of stillness while also acting as an effective time signal. Our Yoga Timer & Clock can be programmed to chime at the end of the meditation or yoga session or periodically throughout the session as a kind of sonic yantra. The beauty and functionality of the Zen Clock/Timer makes it a meditation tool that can actually help you “make time” for meditation in your life. Bring yourself back to balance.

bamboo meditation tools

bamboo meditation tools

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Posted in Meditation Timers, Meditation Tools, mindfulness practice