Introduction to Mindfulness Meditation: The Five Hindrances

In meditation, the Five Hindrances can be seen as the major forces in the mind that hinder our ability to see
clearly or become concentrated. They are universal, we all experience them.
The five hindrances are: 1) sensual desire or greed 2) ill-will or aversion 3) sloth and torpor 4) restlessness
& anxiety or worry and 5) doubt.
The primary instruction in working with the Hindrances is to turn them into your Meditation Object.
It doesnt matter if a hindrance is present or not, but it does matter if youre not aware of it.

Any moment the hindrances are suspended, one feels happy and calm. Its important to have a
friendly relationship with the hindrances, not an adversarial one.



Investigating the Hindrances

The RAIN Formula: When a hindrance is present it helps to investigate it:
R: Recognize it.
A: Accept it.
I: Investigate it, be curious. What is it like?
Physically (How does it feel in the body? Is it pleasant? Unpleasant? Does it change?)
Emotionally
Energetically (such as feelings of rushing, sinking or lifting)
Cognitively (What beliefs or stories do we tell ourselves?)
Motivationally (is there an urge to act or cling?)
N: Non-identification. This is just a passing process that comes and goes, not who we are.

Its helpful to first explore the hindrance and investigate it. Often just recognizing a hindrance is enough for
it to fall away. But at other times, its helpful to use remedies to counterbalance the hindrance.


Remedies or Counterbalances for the Five Hindrances

Desire or Greed

Desire becomes a hindrance when we want something and grasp for it, cling to it. It could be either harmful
to us or inappropriate or not useful at this time. Wanting to eat is a healthy desire, but not useful while
meditating. Whereas a desire for a cigarette might be a desire for something harmful.

No matter how weak or strong Desire is, mindful attention is always appropriate. You can work with it using
the RAIN formula above (Recognize, Accept, Investigate, Non-identification).

If there is excessive preoccupation with lust, one can focus on the bodys non-attractive parts, such as
urine, saliva, pus, feces, phlegm, sweat, body hair, teeth, bones, bone marrow, kidneys, heart, liver,
spleen, intestines, undigested food, blood, fat.
If desiring something that is harmful to us, we can focus on the consequences of getting what we want.
Maybe you are craving potato chips and it gives you high blood pressure. Reflect on the possible effects
of high blood pressure.
If we desire something that might be appropriate, but we are clinging to that desire, we feel we just have
to have it, we can focus on the impermanent nature of what we want. How long will the satisfaction last
if the desire is fulfilled? This desire will fade. It may come back, but its not permanent.



AVERSION and ILL-WILL
Aversion is wanting things to not be the way they are and pushing them away. Ill-will is an escalation of that
into wishing harm to someone or something that is in the way of us getting what we want. It can range from
a very subtle pushing something away to intense hatred and anger or ill-will.
No matter how weak or strong an aversion is, mindful attention is always appropriate. You can work with it
using the RAIN formula (Recognize, Accept, Investigate, Non-identification).

With the less intense forms of aversion, just noticing them is often enough to dispel them. Sometimes
aversion to something can be so deeply ingrained, its like the air that we breath; like a fish swimming in
water doesnt notice the water Low self- esteem can be that way; a chronic voice that says I shouldnt be
this way.

Remedies
At times, applying a remedy or counterbalancing aversion might be useful:
Narrow your focus: increase your concentration, such as counting your breaths
Broaden your focus: listen to all sounds, or experience the body globally
Change your focus: Aversion is often due to one-sided attention, when the irritating, unpleasant
or repulsive feature of something receives undue attention. If someone seems very annoying and we
dislike them, we can pay attention to their positive qualities. (This applies to ourselves as well.)
o In a difficult situation we could ask: What might I learn from this situation?
Lovingkindness: if you are being harsh with yourself or someone else, you can give wishes of good-
will to yourself.
o If Anger is a significant issue in your life, the regular practice of Lovingkindness can be very
helpful.
Pain: Its helpful to notice the difference between the sensations of pain, and our aversion and
emotional reaction to it.
Reflect on our own good deeds: reflect on things you have done that have helped yourself or
others.

Fear is having aversion of something that hasnt yet happened. (Something imagined, even if likely will still
never be just like you imagined)
being in the body is very important for working with fear
if you have the luxury of time for dealing with the fear, as you might during formal meditation, or on
retreat, a great deal can be learned
Change your Focus: if fear is not manageable, sometimes its appropriate to counterbalance with a
change in focus.
o eg: Public Speaking focus on what the audience needs to know instead of your desire for
the talk to be successful
o If you are hiking on a scary path, and you have no choice, narrow your focus to whats right
in front of you, not the drop 1,000 feet down.



Sloth & Torpor

We want to develop a mind that is both Tranquil and Alert. Too much tranquility without alertness and
were in dreamland. We sometimes call it sinking mind, it tends to be dreamy and pleasant. Its relaxing,
but its not conducive to awareness, to mindfulness.

The first thing to do is to recognize it when it happens. Then to consciously intend to put a little more effort
into staying mindful. How is the posture? The breathing? Sometimes it helps to start the sitting with a clear
intention that we want to stay present with each breath. Pay particular attention to this balance in the coming
week.

We want to develop a mind that is both Tranquil and Alert. Too much tranquility without alertness and
were in dreamland. Too much alertness and no tranquility, and we can be tense or quickly either
planning or worrying about the future, or regretting the past
Learning to notice and understand both Sloth/Torpor & Restlessness and Anxiety are essential to
developing a mind that is both Tranquil and Alert.
Sloth and torpor refers to heaviness of body and dullness of mind respectively. This includes
drowsiness, sluggishness, low energy, sleepiness, lethargy. Nothing is clear. The mind feels heavy and
dull or dreamy.
Sloth refers to the physical aspects: it feels difficult holding oneself up.
Torpor is more mental, it feels difficult to pay attention.
Sloth & Torpor can be both pleasant or unpleasant. When its pleasant (dreamy comfy) its
more seductive.
o When its comfortable and pleasantits sometimes called sinking mind. It can be a
form of procrastination we know were not being mindful, but its nice herekind of
like staying in bed in the morning and sleeping inwe can be mindful later
Its important to differentiate between sloth and torpor and the need for sleep! You can test this by
using a favorite fantasy or memory, if the sleepiness goes away or weakens, it was sloth & torpor.
Sloth and torpor is a habit of mind which inhibits the application of energy, of being engaged, of being
involved. When sloth and torpor is really strong, we can sink into it and get lost in it. The mind can feel
like mud, like glue. Its very difficult to make effort, mental or physical.
Energy is often available but its hindered or kept back or not tapped into or utilized. For some
people who feel lazy a lot, its a habitual way of using the mind. Sloth and torpor is usually
preceded by a certain pattern of thoughts

Remedies

Lack of direction - In daily life as in meditation, a lack of direction causes a lack of energy: energy has
to be directed. There needs to be a goal. Energy arises when one has a clear-cut direction.
o Committing to a goal gives the mind direction, such as committing to being mindful for the next
10 breaths
Lack of stimulation the mind likes to have something to do, when it doesnt its in the habit of getting
drowsy.
o Broaden the focus: give the mind more to be mindful of.
o Pay attention to details more closely
Remember the urgency of change. Change can only happen Now, right at this moment.
Notice RESISTANCE. Often we dont want to pay attention, we dont want to be here.
o It can be resistance to unpleasant states
o It can be a protective mechanism, of a deep memory or feeling.
Notice Complacency: Sloth and torpor can set in out of complacency. Its nice here. Sometimes
meditation is a challenge or a struggle. Its quite pleasant noweven though Im dreamy It can lull
you into not making any more effort.
Our thoughts can increase our energy or decrease it. Some thoughts can drain us, such as worrying,
planning, regretting
o Thoughts of Discouragement/Failure. Focusing on failures or feared failures drains our energy.
o Thinking theres 20 minutes left can be discouraging. Being mindful for the next breath is bite
size.
Sometimes there is the mistaken idea that a meditative state should be passive instead of receptive.
o Being relaxed and calm is sometimes being overemphasized. Diligence, energy, ardency,
vigorous active engagement are all necessary.

Calm is very important. Equanimity is very important. Tranquility is important but not at the
expense of being energized.
Gil Fronsdal

Sometimes Sloth & Torpor is a reaction to the constant chronic habit of tension and anxiety, or being
chronically excited. With years of that kind of stress, when people finally just sit completely still they feel
the exhaustion of this chronic tension. For some people sloth and torpor is a transition they have to go
through, like coffee withdrawal
Dont overeat before meditation, it tends to make us tired and sleepy.

REMEDIES:
Physical Remedies:
Sit up straight.
o This works during the day alsoyour posture will affect you!
o If this is a recurring hindrance, sit without back support.
Take a few deep breaths (can count breaths).
Open your eyes.
Look at a LIGHT: the effect of light wakens the system, look at a light, a lightbulb, the moonlight
o OR imagine a white light in the forehead area.
o In general, focusing on head increases energy, focusing on belly calms
Pull earlobes, rub face.
Change posture stand (standing meditation), brisk walk.
Go outside.
Wash face with cold water.
If youre doing walking meditation, you can walk backwards.

Mental Remedies:
Energy is always available but you need to know how to turn on the switch. Setting a goal, a reasonable goal,
is a wise and effective way to generate energy, as is deliberately developing interest in the task at hand.
Counting breaths: Just pay attention to 5 more breaths. (small goal)
A lack of direction causes a lack of energy, a goal can be helpful. Energy arises when one has a clear-
cut direction. The goal of being mindful can be brought to mind with just this one breath, just this
one step
Effort often begets effort. When we apply ourselves there might be resistance initially, but after a while
after you keep making the effort and doing it, something happens and it begin to feel effortless. Like
pedaling a bicycle hard, and then coasting.
When something is new it can be exciting. We often get a lot of energy when we meet someone new
or go somewhere we havent been to before novelty energizes us. But if we can look at our life, or
our meditation, with a 'beginner's mind' we can see our ordinary lives newly each moment, we can see
new angles and fresh possibilities which arouse energy.
We can develop delight in whatever we are doing by training our perception to see the beautiful and
interesting in the ordinary, thereby generating interest
TO AROUSE ENERGY, DO MORE:
o You can be more fully engaged with the breath by counting or making the counting more
complex.
o You can add touch points: during the space between the exhale and the inhale, you can
notice your sit bones, or the palms of your hands
o You can increase the details and frequency of noting.
Contemplate on our desire for awakening, on something or someone who inspires us.
o Remind yourself why you meditate, what are your highest goals?
o For some, thinking about death can be helpful: life is uncertain, death is certain, right now is
the best opportunity for meditation. This works if it arouses you, and doesnt depress you,
its not for everyone
o The Buddha also recommended to his monks to contemplate on 5 threatening dangers.
The dangers of illness, age, lack of food, war, lack of support by good friends That now is
a good time to practice, our conditions for practice might not be available later
Keep coming back to a good posture
If this is a recurrent issue, doing things that inspire you before sitting is helpful, such as reading a
passage from a book before sitting
if nothing works, take a nap, but dont do it every time it arises, it creates a habit! Try to always
investigate the sloth & torpor before napping even if its for only one minute.



Restlessness and Anxiety or Worry

Restlessness is a feeling of agitation or over-excitement, it agitates the mind, so it doesnt have the time to
see fully. Restlessness is unpleasant, so there is a tendency of the mind to push it away, to not want it there.
The mind is restless, and restlessness is further enhanced by struggling against it.
Worry is fear of what may happen in the future. Anxiety is a non-specific fear of what will happen in the
future.
Restlessness of the mind tends to show itself in restlessness in the body; in meditation, by wanting to shift
positions, by tightness and tension.
Restlessness can take different forms: worry, planning, physical restlessness, self-judgment, regret of the
past, nervousness, remorse, anxiety. But what these different forms have in common is that we are either
regretting or judging the past or worrying about the future. Peace and happiness can only occur in the
present moment.
We can get lost in regret of the past and self-judgment. Regretting the past comes from actions weve either
committed or omitted, and is a major source of restlessness in meditation and daily life. When we pay
attention to how much of the disquiet of the mind comes as a result of past actions, the imperative to live a
life of integrity becomes more and more compelling.
Planning is useful at the right time, but it can easily becomes worry, when one becomes concerned if the
plan will materialize. We often find ourselves planning and re-planning a coming event, a conversation,
often in the same useless loop.
Lack of exercise can cause a physical restlessness we often dont recognize, especially among those of us
who are mostly sedentary. If we pay attention to our bodies, well get up and stretch or take a walk, if we
dont the body itself becomes restless. Too much coffee or other stimulants can also cause a physical
restlessness. For many of us, its probably not a good idea to sit and meditate after a couple of cups of
coffee.
Suppressed Emotions can also be a source of restlessness. When we dont pay attention to our emotions
when they arise, we tend to either act them out or suppress them. Suppressed emotions can often simmer
underneath unnoticed, except for a pervasive feeling of restlessness.
The mind likes stimulation, when stimulation is low, it can be experienced as slightly unpleasant. We tend to
call that boredom. When we notice we are bored, its because we dont like this state of low stimulation
and want it to go away, so the mind becomes restless, increasing stimulation.
Working with Restlessness
The most direct way to work with restlessness or any of the hindrances is to be mindful of them, to transform
them into the object of meditation. You can use the RAIN formula (see above) : Recognize it, Accept it,
Investigate it, Not identify with it.
Restlessness can be unpleasant; try to stay with it and experience it without getting caught up in the content
of its story, dont push it away. Dont resist it. Dont be in a rush to get rid of it.

Remedies:
Concentration: When restlessness seems too strong to simply observe, try counting your breaths, until
the mind comes back to balance. Concentration cultivates calm and tranquility.
Metta or Lovingkindness Practice: A happy mind is not restless. Lovingkindness practice is often
taught using 4 phrases we repeat silently . Common phrases are: May I be happy. May I be peaceful.
May I be well. May I be safe. Focusing on lovingkindness towards oneself helps with restlessness in
two ways: its a form of concentration practice, which calms the mind; and it also inclines the mind to
kindness and acceptance.
Smiling: A practice sometimes used for the cultivation of happiness is smiling, it has a direct effect on
calming the mind.
Broaden the Focus: One can shift the attention from using the breath as an anchor to Listening to
sounds or a global sense of the body. By expanding the focus outward, the mind can feel less
constricted.
Sitting still: just by sitting still and not moving, the mind itself begins to quiet. Its like taking a glass of
dirty water and shaking it. At first the water is murky, but after a while, the particles settle at the bottom.
Bargaining: When restlessness is overpowering, sometimes skillful bargaining can be useful. Ill
just pay close attention to the next 5 breaths.



DOUBT

It is said that Doubt, as one of the hindrances, is the most dangerous of the hindrances, as it is the one that
can cause a person to give up their practice. We can have doubt in our ability to practice or doubt of the
practice or the teachings. Its a state of indecision, of vacillation, that doesnt allow us to fully apply
ourselves, causes us to hold back, to get lost in discursive thinking.
Doubt interrupts the gathering of data with premature questions; it interferes with the process of seeing.
Doubt can question one's own ability "Can I do this?", or question the method "Is this the right way? Even,
How am I doing? Such questions are obstacles to meditation because they are asked at the wrong time and
thus become an obstacle, obscuring one's clarity.
Doubt is not productive or useful, it drains us or disconnects us. It keeps us unwilling to apply ourselves.
To have doubt about mindfulness, of the value and importance of just being mindful,
borders on having doubt about the value of being present for life in general,
because mindfulness and being present for life is the same thing. ~ Gil Fronsdal


Remedies
No matter how weak or strong doubt is, mindful attention is always appropriate. You can work with it using
the RAIN formula above (Recognize, Accept, Investigate, Non-identification).
The most important thing about working with Doubt is to learn to recognize it when it arises, and to put it
aside while we meditate. If Doubt is persistent, we can work with this hindrance by gathering clear
instructions, talking with those we respect who practice and being willing to suspend our doubt until we have
tested the practice and seen for ourselves. We can study more, understand what we're doing, maybe theres
a good reason why we have doubt, maybe we havent really understood the basic premise, the ideas, the
teachings well enough to really want to apply oneself.
Maybe we havent understood the instructions for practice well enough and so have reasons to have doubt.
"How should I practice? What should I do? When should I do it?" So sometimes doubt is resolved by
reflecting on what questions we have, and learning more or coming and talking to a teacher and exploring it
with them.
If one really understands the value of one moment of mindfulness perhaps one will not be plagued by Doubt.