Meditation for Sleep: How to Fall Asleep Faster and Wake Up Restored
Table of Contents
- Why Meditation for Sleep Works: The Science
- How Your Nervous System Controls Sleep
- The 7 Best Meditation Techniques for Sleep
- Body Scan Meditation for Deep Sleep
- Yoga Nidra: The Sleep of the Yogis
- Breathing Techniques That Induce Sleep
- Guided Visualization for Falling Asleep
- Building a Complete Bedtime Meditation Routine
- Common Sleep Obstacles and How Meditation Addresses Them
- Meditation for Sleep vs. Sleep Aids: What the Research Shows
- Crystals and Tools That Support Sleep Meditation
- Meditation for Sleep: Adapting Practices for Children and Teens
- Frequently Asked Questions
Before You Begin
If you are reading this at night, unable to sleep, you are not alone. Nearly 70 million Americans and over 1.5 billion people worldwide struggle with sleep disorders. What you are about to learn is not another list of generic sleep tips. This guide offers specific, research-backed meditation techniques that directly address the root causes of sleeplessness: a hyperactive nervous system, racing thoughts, physical tension, and emotional stress. Each technique includes step-by-step instructions you can practice tonight.
Why Meditation for Sleep Works: The Science
Meditation for sleep is not a placebo or a wellness trend. It is a physiologically grounded practice that changes your body's chemistry and your brain's electrical patterns in ways that directly promote sleep onset and sleep quality.
A landmark 2015 study published in JAMA Internal Medicine followed 49 older adults with moderate sleep disturbances. Half were assigned a mindfulness meditation program, and the other half received a sleep hygiene education program. After six weeks, the meditation group showed significantly greater improvement in sleep quality, insomnia symptoms, daytime fatigue, and depression severity compared to the education-only group.
The mechanisms behind these results are well understood. When you meditate, several measurable physiological changes occur that prepare the body for sleep:
- Cortisol reduction: Meditation lowers cortisol, the stress hormone that keeps you alert and vigilant. Elevated evening cortisol is one of the most common biochemical causes of insomnia.
- Melatonin increase: Research from the University of Massachusetts found that meditation practitioners had significantly higher levels of melatonin, the hormone that regulates your sleep-wake cycle.
- Heart rate variability improvement: Meditation increases heart rate variability, a key indicator of parasympathetic nervous system activation, which is the biological prerequisite for sleep.
- Brain wave transition: During meditation, brain activity shifts from beta waves (associated with active thinking) to alpha and theta waves (associated with relaxation and the transition into sleep).
- Amygdala calming: Regular meditation reduces activity in the amygdala, the brain region responsible for the fear and stress responses that keep many people awake at night.
These are not subtle effects. They represent a fundamental shift in the body's state from sympathetic dominance (fight-or-flight) to parasympathetic dominance (rest-and-digest), which is exactly the transition your body needs to make in order to fall asleep.
How Your Nervous System Controls Sleep
Understanding why you cannot sleep is the first step toward solving the problem. In most cases, sleeplessness is not a mystery. It is a nervous system stuck in the wrong mode.
Your autonomic nervous system has two branches. The sympathetic branch activates your fight-or-flight response: increased heart rate, shallow breathing, muscle tension, and heightened alertness. The parasympathetic branch activates your rest-and-digest response: slower heart rate, deeper breathing, muscle relaxation, and reduced mental alertness.
Sleep can only occur when the parasympathetic branch is dominant. The problem is that modern life keeps many people locked in a sympathetic state well into the evening. Work stress, screen exposure, caffeine, financial worries, relationship tension, and the constant stimulation of digital devices all activate the sympathetic nervous system, and they do not simply switch off when you close your eyes.
The Sleep Readiness Gap
Most people assume that feeling tired is enough to fall asleep. It is not. Your body needs to make a physiological transition from waking to sleeping, and this transition requires parasympathetic activation. Think of it this way: exhaustion tells your body it needs sleep, but parasympathetic dominance tells your body it is safe to sleep. These are two different signals. Meditation bridges this gap by actively triggering the safety signal your nervous system needs to release into sleep.
This is why lying in bed and trying to force yourself to sleep does not work. Effort activates the sympathetic nervous system. Trying harder to sleep is physiologically counterproductive. Meditation works precisely because it replaces effort with surrender, giving the parasympathetic system room to do what it does naturally.
The 7 Best Meditation Techniques for Sleep
Not all meditation techniques are created equal when it comes to sleep. Some practices, like focused attention meditation or energizing breathwork, can actually increase alertness. The techniques below are specifically selected because they promote the physiological and mental states that lead to sleep.
| Technique | Best For | Duration | Difficulty | Position |
|---|---|---|---|---|
| Body Scan Meditation | Physical tension, overthinking | 15 to 25 min | Beginner | Lying down |
| Yoga Nidra | Deep insomnia, chronic stress | 20 to 45 min | Beginner | Lying down |
| 4-7-8 Breathing | Quick onset, anxiety at night | 5 to 10 min | Beginner | Any position |
| Progressive Muscle Relaxation | Muscle tension, restlessness | 15 to 20 min | Beginner | Lying down |
| Guided Visualization | Racing thoughts, active mind | 10 to 20 min | Beginner | Lying down |
| Mantra Repetition | Thought loops, worry patterns | 10 to 15 min | Beginner | Any position |
| Loving-Kindness Meditation | Emotional distress, loneliness | 10 to 20 min | Intermediate | Lying or seated |
Body Scan Meditation for Deep Sleep
Body scan meditation is consistently ranked as one of the most effective meditation techniques for sleep. It works by systematically directing your attention through each region of your body, releasing unconscious tension and shifting awareness out of the thinking mind into the physical body. This migration of attention from head to body is exactly what needs to happen for sleep to occur.
Step-by-Step Body Scan for Sleep
Lie comfortably in bed in your normal sleeping position. Close your eyes and take three slow, deep breaths, letting each exhale be longer than the inhale. With each breath out, feel your body becoming heavier against the mattress.
Begin at your feet. Bring your full attention to the soles of your feet. Notice any sensations: warmth, tingling, pressure, or perhaps nothing at all. Without trying to change anything, simply breathe into this area and imagine the muscles in your feet softening completely. Feel your feet becoming heavy, as if they are sinking into the bed.
Move your attention slowly up through your ankles, calves, and shins. With each area, repeat the same process: notice, breathe, soften, release. There is no rush. Spend at least 30 seconds with each body region.
Continue through your knees, thighs, and hips. Let your entire lower body become heavy, warm, and completely still. Feel gravity pulling your legs deeper into the mattress.
Bring attention to your lower back, abdomen, and chest. These areas often hold significant tension, especially the belly. Let your stomach be completely soft. Release any holding in your ribcage. Allow your breath to find its own natural rhythm without controlling it.
Move through your shoulders, arms, hands, and fingers. Let your shoulders drop away from your ears. Feel your arms becoming heavy at your sides. Allow your hands to open gently, palms facing up or down, whichever feels most natural.
Finally, soften your neck, jaw, tongue, cheeks, eyes, and forehead. The face carries enormous tension that most people are unaware of. Let your jaw hang slightly open. Let your tongue rest on the floor of your mouth. Feel the muscles around your eyes become smooth and still. Imagine your forehead becoming wide and peaceful.
Body Scan Key Principle
The goal is not to force relaxation but to notice and allow. When you notice tension, you do not need to fight it. Simply acknowledging tension with gentle awareness often causes it to release on its own. If your mind wanders (and it will), gently return your attention to whatever body region you were scanning. Each return to the body is a successful moment of practice, not a failure.
Most people fall asleep before completing a full body scan. This is the desired outcome. If you reach your forehead and are still awake, simply begin again at your feet, even more slowly this time. The repetition deepens the relaxation response with each pass.
Yoga Nidra: The Sleep of the Yogis
Yoga nidra, often translated as "yogic sleep," is one of the most powerful meditation practices for sleep ever developed. Originating in the ancient tantric tradition and systematized in the twentieth century by Swami Satyananda Saraswati, yoga nidra guides the practitioner into the hypnagogic state, the threshold between waking and sleeping where the body sleeps while the mind retains a trace of awareness.
What makes yoga nidra uniquely effective for sleep is that it systematically moves through all the layers that prevent sleep: physical tension, emotional residue, mental chatter, and even deep-seated psychological patterns. A single session of yoga nidra is said to provide rest equivalent to several hours of conventional sleep, though it is not a replacement for actual sleep.
How Yoga Nidra Works for Sleep
A yoga nidra session typically follows this structure:
- Sankalpa (intention): You set a simple, positive intention such as "I release into deep, restorative sleep" or "My body knows how to rest completely"
- Rotation of consciousness: Similar to a body scan but faster, attention moves rapidly through specific body points, keeping the mind focused while the body relaxes
- Breath awareness: Attention shifts to the natural rhythm of breathing, counting breaths backward from a specific number
- Opposite sensations: The guide introduces pairs of opposite sensations (heavy and light, warm and cool), which balance the nervous system and deepen relaxation
- Visualization: A series of rapid images are introduced, engaging the visual cortex and facilitating the transition into dream-like states
- Return to sankalpa: The intention is repeated, embedding it in the subconscious mind during this highly receptive state
For sleep purposes, many practitioners modify the practice by simply allowing themselves to drift off at whatever stage sleep naturally arrives. There is no need to stay awake through the entire session. Falling asleep during yoga nidra is not a failure of the practice; it is the practice fulfilling its purpose.
The Sacred Dimension of Sleep
Ancient wisdom traditions understood sleep as far more than physical recovery. In the Mandukya Upanishad, deep dreamless sleep (sushupti) is described as a state where the individual self merges with universal consciousness. The yogic tradition teaches that sleep is a legitimate state of awareness, not merely an absence of waking. When you approach sleep through meditation, you honor this transition as sacred rather than treating it as an inconvenience to be managed. This shift in attitude alone often reduces sleep anxiety.
Breathing Techniques That Induce Sleep
Your breath is the most direct bridge between your voluntary nervous system and your autonomic nervous system. By deliberately changing your breathing pattern, you can shift your nervous system from sympathetic activation to parasympathetic dominance within minutes. This makes breathwork one of the fastest-acting sleep meditation tools available.
The 4-7-8 Technique
Developed by Dr. Andrew Weil based on pranayama principles, this technique is often called the "natural tranquilizer for the nervous system." The extended exhale phase activates the vagus nerve, which directly stimulates the parasympathetic response.
Practice: Inhale quietly through your nose for a count of 4. Hold your breath for a count of 7. Exhale completely through your mouth, making a soft whooshing sound, for a count of 8. This completes one cycle. Repeat for 4 cycles initially, building up to 8 cycles over time. The counts do not need to be seconds; what matters is the ratio of 4:7:8.
Extended Exhale Breathing
If the 4-7-8 technique feels uncomfortable, try this simpler variation. Inhale through your nose for a count of 4. Exhale through your nose or mouth for a count of 6 to 8. There is no breath hold. The key principle is that the exhale is always longer than the inhale. This ratio reliably activates the parasympathetic nervous system regardless of the specific numbers you choose.
Left Nostril Breathing (Chandra Bhedana)
In the yogic tradition, the left nostril is associated with the cooling, calming, lunar energy channel (ida nadi). Breathing exclusively through the left nostril is believed to activate the parasympathetic nervous system and promote sleep.
Practice: Gently close your right nostril with your right thumb. Inhale slowly and deeply through your left nostril for a count of 4. Close both nostrils and hold briefly for a count of 2. Release your thumb and exhale through your right nostril for a count of 6. Then close the right nostril again and repeat, always inhaling through the left. Practice 10 to 15 rounds.
Breathing for Sleep: Quick Reference
| Technique | Pattern | Rounds | Time to Effect |
|---|---|---|---|
| 4-7-8 Breathing | Inhale 4, hold 7, exhale 8 | 4 to 8 | 2 to 5 minutes |
| Extended Exhale | Inhale 4, exhale 6 to 8 | 10 to 20 | 3 to 7 minutes |
| Left Nostril Breathing | Left in 4, hold 2, right out 6 | 10 to 15 | 5 to 10 minutes |
| Coherent Breathing | Inhale 5 to 6, exhale 5 to 6 | Continuous | 5 to 10 minutes |
Guided Visualization for Falling Asleep
Guided visualization works for sleep because it occupies the thinking mind with pleasant, low-stimulation imagery while simultaneously reducing physiological arousal. When your mind is building a peaceful scene, it cannot simultaneously ruminate on tomorrow's meeting or replay an uncomfortable conversation from today.
The Peaceful Place Visualization
Lying in bed with your eyes closed, imagine yourself in the most peaceful place you can conceive. This might be a beach at sunset, a forest clearing, a mountain meadow, a cozy cabin, or a place from a happy childhood memory. The location does not matter. What matters is that you engage all five senses.
See the colors, the light, the shapes around you. Feel the temperature on your skin, the ground beneath you, the breeze or stillness of the air. Hear the sounds of this place: waves, birdsong, rain on a roof, wind through trees, or perfect silence. Smell the scents: salt air, pine, fresh rain, flowers, wood smoke. Even taste, if it fits: cool water, warm tea, fresh air.
The more detailed and sensory your visualization becomes, the more fully your attention shifts away from waking concerns and into this restful inner world. Let the scene evolve naturally. Do not force a narrative. Simply exist in this peaceful space and allow your body to relax as deeply as the scene you are imagining.
The Descending Staircase
Imagine yourself at the top of a wide, beautiful staircase with 20 steps leading down. With each step, you descend deeper into relaxation. As you step down to step 20, feel your body becoming slightly heavier. At step 19, feel your breathing slow. Continue descending, and with each step, let go of one more degree of tension, one more layer of waking consciousness. Most people are asleep before they reach step one. If you reach the bottom, imagine a door that opens into the peaceful place visualization described above.
Building a Complete Bedtime Meditation Routine
A single meditation technique can help you fall asleep on any given night. But building a consistent pre-sleep routine creates a conditioning effect that makes falling asleep easier and more automatic over time. Your nervous system begins to associate the routine with the approach of sleep, and the transition accelerates with each repetition.
The Ideal Pre-Sleep Window
Begin your sleep meditation routine 30 to 60 minutes before your target bedtime. This window allows enough time for the physiological transition without creating pressure to fall asleep immediately.
| Time Before Bed | Activity | Purpose |
|---|---|---|
| 60 minutes | Digital sunset: screens off, blue light eliminated | Protects melatonin production |
| 45 minutes | Warm bath or shower | Raises then lowers core body temperature, signaling sleep |
| 30 minutes | Light stretching or gentle yoga | Releases physical tension from the day |
| 20 minutes | Journaling: write three things to release and three things to appreciate | Clears mental clutter and activates gratitude |
| 15 minutes | Get into bed, begin breathing technique | Activates parasympathetic nervous system |
| 10 minutes | Transition to body scan or yoga nidra | Deepens relaxation toward sleep onset |
You do not need to follow every step every night. The routine is a menu, not a mandate. On busy nights, even the last 10 to 15 minutes (breathing technique into body scan) can make a significant difference. The key is consistency: doing something from this routine every night builds the conditioning effect.
Creating Your Sleep Environment
Your physical environment directly influences how effectively sleep meditation works. A few adjustments can significantly enhance your practice:
- Temperature: Keep your bedroom between 60 and 67 degrees Fahrenheit (15 to 19 degrees Celsius). A cool room supports the natural drop in core body temperature that signals sleep onset.
- Darkness: Even small amounts of light can suppress melatonin production. Use blackout curtains or a sleep mask.
- Sound: If complete silence is uncomfortable or if you live in a noisy environment, use white noise, brown noise, or nature sounds played at a low volume.
- Scent: Lavender essential oil has been shown in multiple studies to improve sleep quality. Place a few drops on your pillow or use a bedside diffuser.
- Comfort: Invest in bedding that feels genuinely comfortable. Physical discomfort is a direct barrier to both meditation and sleep.
Common Sleep Obstacles and How Meditation Addresses Them
Each type of sleep difficulty responds to a specific meditation approach. Understanding which obstacle is keeping you awake helps you choose the most effective technique.
Matching Your Obstacle to the Right Technique
Racing thoughts and mental loops: Use guided visualization or mantra repetition. These techniques give the active mind something to focus on, redirecting mental energy from worry into the construction of peaceful imagery or the rhythm of a repeated phrase. Trying to stop thoughts directly usually amplifies them. Redirecting them is far more effective.
Physical tension and restlessness: Use body scan meditation or progressive muscle relaxation. These techniques address the physical layer of sleeplessness directly, releasing the muscular holding patterns that keep the body in a state of readiness rather than rest.
Anxiety and worry: Use the 4-7-8 breathing technique followed by a body scan. The breathing technique rapidly reduces the acute physiological symptoms of anxiety (rapid heart rate, shallow breathing), and the body scan consolidates this calm into the body.
Emotional distress or loneliness: Use loving-kindness meditation or yoga nidra. These practices work with the emotional body directly, creating feelings of warmth, safety, and connection that counteract the emotional pain that keeps you awake.
Jet lag or shifted schedule: Use coherent breathing (equal inhale and exhale, about 5 to 6 seconds each) combined with visualization. This helps reset your nervous system's internal clock by establishing a rhythm of calm that your body can synchronize with.
Meditation for Sleep vs. Sleep Aids: What the Research Shows
Many people reach for sleep medications, supplements, or alcohol to manage insomnia. While these may offer short-term relief, meditation addresses the root cause of sleeplessness rather than masking its symptoms.
| Factor | Sleep Meditation | Prescription Sleep Aids | Melatonin Supplements |
|---|---|---|---|
| Addresses root cause | Yes, trains the nervous system | No, suppresses symptoms | Partially, supports hormone timing |
| Side effects | None documented | Grogginess, dependency, tolerance | Minimal at proper doses |
| Long-term effectiveness | Improves with practice | Decreases with tolerance | Variable |
| Cost | Free | Ongoing prescription cost | Low ongoing cost |
| Additional benefits | Reduced anxiety, improved focus, emotional regulation | None beyond sleep | Antioxidant properties |
| Time to effectiveness | Immediate partial, full effect in 2 to 4 weeks | Same night | 30 to 60 minutes |
A 2016 meta-analysis published in the Annals of Internal Medicine found that mindfulness meditation was as effective as prescription sleep medication for treating chronic insomnia, without the side effects of drug dependency, tolerance buildup, or next-day cognitive impairment. The researchers concluded that meditation should be considered a first-line treatment for chronic insomnia.
This does not mean you should abandon medication without consulting your doctor. If you are currently using sleep aids, meditation can be practiced alongside them, and many people find they are able to gradually reduce their medication as their meditation practice strengthens.
Crystals and Tools That Support Sleep Meditation
While meditation for sleep requires nothing beyond your own awareness and breath, certain tools can enhance the practice by creating environmental cues that signal to your nervous system that it is time to wind down.
Crystals for Sleep Meditation
| Crystal | Sleep Property | How to Use |
|---|---|---|
| Amethyst | Calms overactive mind, promotes peaceful dreams | Place on nightstand or under pillow |
| Lepidolite | Contains natural lithium, reduces anxiety | Hold during breathing exercises |
| Selenite | Energy clearing, creates peaceful atmosphere | Place beside bed to cleanse room energy |
| Howlite | Absorbs stress and tension, slows racing mind | Hold during body scan meditation |
| Moonstone | Connected to lunar cycles, supports natural rhythms | Place on third eye during yoga nidra |
| Black Tourmaline | Grounding, absorbs negative energy | Place at foot of bed for grounding |
Beyond crystals, consider incorporating lavender essential oil (diffused or applied to wrists and temples), a singing bowl to mark the beginning of your practice, or a weighted blanket that provides the deep pressure stimulation shown to reduce cortisol and increase serotonin production.
Meditation for Sleep: Adapting Practices for Children and Teens
Sleep difficulties are not limited to adults. An increasing number of children and teenagers struggle with falling asleep, often due to screen exposure, academic pressure, and overstimulation. Modified meditation techniques can be remarkably effective for young people.
For Children Ages 5 to 10
Use storytelling-based visualizations. Guide your child through an imaginary journey: "Imagine you are a cloud floating slowly across a quiet sky. You are light, soft, and completely free. Below you, the world is peaceful and still. You drift slowly, slowly, feeling warmer and heavier with each breath..." The narrative structure keeps a child's active mind engaged while the imagery promotes relaxation.
Body scan for children works best when you use playful language: "Imagine warm golden honey slowly pouring over your toes, filling your feet with warmth... now it flows up to your ankles... your shins..." This concrete imagery makes the abstract concept of body awareness accessible to young minds.
For Teenagers
Teens often respond well to breathing techniques because they are quick, private, and feel more "practical" than guided meditation. Teach the 4-7-8 technique or extended exhale breathing and encourage them to practice in bed with headphones and a sleep meditation app if they prefer guided support. Many teens also find progressive muscle relaxation effective because it involves a physical, active component that feels like doing something rather than just sitting still.
Frequently Asked Questions
Does meditation for sleep actually work?
Yes. Multiple peer-reviewed studies confirm that meditation improves sleep quality, reduces the time it takes to fall asleep, and decreases nighttime awakenings. A 2015 JAMA Internal Medicine study found that mindfulness meditation significantly improved sleep quality in adults with moderate sleep disturbances, with effects comparable to prescription sleep medication but without side effects.
How long should I meditate before bed to fall asleep?
Most people benefit from 10 to 20 minutes of sleep meditation. Some techniques, like the 4-7-8 breathing method, can produce noticeable relaxation in as little as 2 to 5 minutes. Yoga nidra sessions typically run 20 to 45 minutes. The ideal duration depends on your level of stress and how long it typically takes you to fall asleep. Start with 10 minutes and adjust based on your experience.
What is the best type of meditation for insomnia?
Body scan meditation and yoga nidra are the most consistently effective techniques for insomnia. Body scan meditation systematically releases physical tension and shifts awareness from thinking to sensing. Yoga nidra guides you through progressively deeper states of relaxation that closely mirror the natural transition into sleep. For acute anxiety-driven insomnia, the 4-7-8 breathing technique offers the fastest relief.
Is it okay to fall asleep during meditation?
When the purpose of your meditation is sleep, falling asleep during practice is the desired outcome. This is completely different from daytime meditation, where falling asleep typically indicates drowsiness rather than depth. For sleep meditation specifically, drifting off during the practice means the technique is working exactly as intended.
Can meditation replace sleep medication?
For many people, meditation can eventually replace or reduce the need for sleep medication. However, you should never discontinue prescription medication without consulting your healthcare provider. Research suggests that meditation is as effective as some sleep medications for chronic insomnia, without the risks of dependency or tolerance. The most effective approach for those on medication is to begin a meditation practice alongside the medication and gradually taper under medical supervision.
Why do my thoughts race more when I try to meditate for sleep?
This is extremely common and does not mean meditation is not working. When you first become still and quiet, you become more aware of mental activity that was already present but masked by daytime distractions. The thoughts are not increasing; your awareness of them is increasing. This awareness is actually the first step of the process. Use a technique that gives your mind something to focus on, such as a body scan or breathing count, rather than trying to empty your mind completely.
What is yoga nidra and how does it help with sleep?
Yoga nidra, meaning yogic sleep, is a guided meditation practice that systematically leads you through layers of relaxation: physical, energetic, emotional, and mental. It is practiced lying down and follows a specific structure including body awareness, breath counting, opposite sensation work, and visualization. Yoga nidra is exceptionally effective for sleep because it mimics and facilitates the natural stages of falling asleep.
Should I use a guided meditation app or practice on my own?
Both approaches work well. Beginners often benefit from guided meditations because the instructor's voice provides a focus point that prevents the mind from wandering back into worry patterns. As your practice matures, you may prefer unguided techniques like body scanning or breathing methods that you can do independently. Many experienced practitioners alternate between guided and unguided sessions depending on their needs on a given night.
How long does it take for meditation to improve my sleep?
Many people notice some improvement on the first night they practice. However, the full benefits of meditation for sleep typically develop over two to four weeks of consistent daily practice. The conditioning effect, where your nervous system begins to associate the practice with sleep, strengthens progressively. After eight weeks of regular practice, most people experience significant and lasting improvements in sleep quality.
Can children use meditation for sleep?
Yes. Modified meditation techniques work well for children and teenagers. Children aged 5 to 10 respond best to story-based visualizations and playful body awareness exercises. Teenagers often prefer breathing techniques and progressive muscle relaxation. Keep sessions shorter for young children (5 to 10 minutes) and allow teens to use guided meditation apps designed for their age group.
Tonight Can Be Different
You now have a complete toolkit for transforming your relationship with sleep. You understand why your body struggles to transition from waking to sleeping, and you have specific, proven techniques to guide that transition naturally. Choose one technique from this guide and practice it tonight. Just one. Whether it is four rounds of 4-7-8 breathing, a slow body scan, or a simple visualization of a peaceful place, give your nervous system the signal it has been waiting for: you are safe, the day is complete, and sleep is welcome. You do not need to try to sleep. You need to allow it. And that is exactly what meditation teaches you to do.
Sources
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