⏱️ Estimated reading time: 7 min
One of the most frequent phenomena in the practice of zazen It is the dream. Many people, especially at the beginning, They are surprised to discover that as soon as they adopt the position, the mind begins to cloud, The eyelids become heavy and in a short time they find themselves nodding or even falling into a slight drowsiness.. For those who arrive with the expectation of achieving clear and awake attention, This can cause frustration.. However, sleep in zazen It is not something abnormal, but one more aspect of the learning process. Understanding its causes and exploring ways to work with it helps us mature in practice..
Sleep is part of life, as much as breathing or eating. The need for rest is inscribed in our biology. When we sat in zazen, we are creating a space of silence and stillness, a different environment from day to day, which is usually full of stimuli, tasks and worries. That change of pace, together with calm breathing and stability of posture, can cause the body to interpret the situation as an entrance to sleep. In other words: as soon as we stop, accumulated fatigue emerges.
That's why, the first obvious cause of sleep in zazen It's simply a lack of rest.. Who comes to practice after little or bad sleep, you will find it very difficult to sustain clear attention. It's like asking someone to, after spending the night awake, read a philosophy book: before understanding a single page, will fall asleep. Sleep is a natural limit that reminds us of the importance of taking care of daily life.
Physical causes, psychological and energetic
Beyond the accumulated fatigue, There are several physical reasons that cause drowsiness during practice.:
- incorrect posture. If the back is not straight, abdominal muscles relax excessively and breathing becomes shallow. When the diaphragm does not work fully, oxygen supply decreases, which induces drowsiness. A stooped posture, even if it is light, is usually the main factor.
- Lack of muscle tone. Zazen requires a balance between relaxation and tension. When the body is not used to maintaining this balance, tends to “deflate”. The result is that the head falls and with it the attention.
- Excess heat. If the room is too hot, Heavy air helps the body seek rest. Instead, a slightly cool environment promotes alertness.
- Heavy digestion. Practicing shortly after a large meal almost guarantees drowsiness. The body concentrates its energy on the digestive process and takes resources away from mental attention..
Sleep is not always due to physical fatigue. Many times it arises as a form of psychological evasion. When we sit in silence, no distractions, thoughts may appear, emotions or memories that are uncomfortable. Given this, the mind reacts with a simple mechanism: fall asleep. It's as if he were saying: “It's better not to see this now.”. In this sense, sleep becomes resistance, a wall that rises in front of what we do not want to face.
Another psychological cause is the learned association: in our culture, sit in silence, Closing your mouth and calming your breathing are conditions linked to rest and sleep.. The body has learned to respond that way, and it takes time and practice to associate those same conditions with awake attention..
We also have to take into account the weight of the routine. If we always practice at a time when we are usually tired (For example, late at night), the body maintains that pattern and tends to seek rest. Here it is necessary to review not only the technique, but also the time of day when we practice.
In the Zen tradition it is considered that sleep in zazen It can also be a form of imbalance in vital energy. The practice requires a fine adjustment between relaxation and awakening. If there is excess relaxation, we fall into drowsiness; if there is excess tension, we are filled with restlessness. Finding that middle ground of “effortless alertness”, It is a learning that takes time.
From a spiritual point of view, sleep can also be a karmic obstacle. Drowsiness appears when there is not yet enough resolution, when the heart is not completely given. It's like a cloud that covers the clarity of the mind. That's why, working with the dream is in a way working with our determination.
Practical strategies to cope
The dream in zazen should not be seen as an enemy, but as a sign that helps us adjust our practice. There are multiple resources to do it, ranging from the most physical to the most subtle.
- Take care of daily rest. Getting enough sleep is the first remedy. We can't expect to be awake in zazen if we spend the nights awake. This means taking care of your sleeping habits., Go to bed at a reasonable time and get quality rest. Zen practice does not replace physiological rest.
- Check posture. Posture is the main key. The spine should be erect, supported at the base of the sit bones, with the chin slightly tucked in and the crown of the head projecting upwards. When the posture is correct, the breath broadens and the mind clears. It is helpful to ask an experienced person to observe your posture and make adjustments..
- open your eyes. Zazen It is not practiced with eyes closed, but ajar, looking at the ground one meter away. If we feel sleepy, we can open them a little more, let more light in and allow attention to quicken.
- Breathe consciously. A few deep breaths at the beginning help oxygenate the body. After, It is enough to maintain gentle attention on a wide and deep breath. If we notice that the mind becomes cloudy, we can intensify the exhalation for a few breaths.
- Practice kinhin. Intersperse periods of zazen with meditative walking is a very effective method. Movement reactivates circulation and clears the mind. Even in the middle of a session, if the drowsiness is very strong, Getting up and walking for a few minutes can transform your energy.
- Adjust external conditions. Make sure the room is not too hot, Ventilating the space or even washing your face and neck with cold water before sitting are simple resources that help a lot..
- Observe sleep as an object of practice. Instead of fighting sleep, we can contemplate it. Recognize the heaviness of the eyelids, the slowness of the mind, the drowsiness that sets in… All of this is also part of the experience during practice. Observing it without resistance or judgment can lead to discovering that, in the very heart of drowsiness, there is a space of consciousness.
- Cultivate determination. Remember why we practice, what is the deep meaning of sitting, awakens an energy that breaks through the inertia of sleep. Sometimes it is enough to renew the internal vow: “Now I'm here, with all my being”.
In Buddhist texts, sleep and laziness are part of the so-called “five obstacles” of meditation, along with the desire, the aversion, agitation and doubt. These five states are considered barriers that obscure the mind. Drowsiness is described as a veil covering clarity. The way to work with it is to cultivate its opposite: energy and attention.
This does not mean forcing, but to learn to sustain a living spirit. Traditional commentaries point out that drowsiness is overcome with careful attention to the body, breathing and, above all, with constant practice. Like the clouds that move in the sky, sleep also passes when given space. Paradoxically, sleep can be a great teacher. Reminds us of our limits, teaches us to be humble and forces us to take care of daily life. At the same time, shows us the thin line that separates clear consciousness from unconsciousness. Exploring that frontier helps us better understand the nature of the mind.
Some practitioners have discovered that, when going through the drowsiness without rejecting it, a different consciousness emerges, wider, like an awakening within the dream. This requires patience and trust.. It is not about “fighting” sleep, but about learning to be present even in the midst of drowsiness. fall asleep in zazen It's not a failure, but part of the process. All practitioners, from beginners to the most experienced, have faced this obstacle. The important thing is not to get discouraged, but to see in it an opportunity to deepen the practice. Over time, the body gets used to, the mind clears and sleep is no longer a constant visitor.