Here’s a Sample of the “Classic Five Hindrances” Guided Meditation Script:
Sit comfortably, yet tall, in a safe and quiet place
Close your eyes, or lower your gaze towards the earth
Turn your attention inwards
Breathe patiently in and out through your nose
And focus your attention on breath
Set the intention, to watch the breath
Breath as your anchor for practice
Breath, as what you return to
Each time you notice you’ve been distracted
(pause 3 breaths)
With breath awareness as intention, consider the following...
Are you being pulled towards a pleasant or attractive thought?
Each time you notice the mind wandering towards an object of desire
Gently apply the antidote
Focus more tightly on the breath
If the draw of this pleasant thought or sensation is far too strong
Bring repulsion to mind
If it’s a person that you’re craving,
Bring to mind all their very human, yet repulsive, bodily functions
If it’s a place that you’re craving,
Bring to mind its negative qualities
If it’s an object that you’re craving,
Bring to mind its lack of intrinsic value
Find balance when it comes to pleasant thoughts
Stay with the breath
(pause 3 breaths)
