Classic Five Hindrances. In Buddhism, the five hindrances are mental factors that can hinder progress in meditation and in daily life.
A note from Sean
One of my favorite guidances for a hindrance is to bring curiosity to it, rather than judge it, fight it, or bypass it. Take sleepiness. Often we find we’re not sleepy at all. We’re bored, or avoiding something unpleasant. Getting curious about it is where the practice starts.
Try this today. In your next sit, or a stretch of work, quietly name what pulls you away: “wanting,” “sleepy,” “worried.” Stay with that for three breaths, curiously. Then come back to the breath.
Keep going: Joseph Goldstein’s audio Q&A on the five hindrances and the anchor breathing script.
Losing the thread is part of meditating, so this suits beginners and long-time practitioners alike. The sample below suggests bringing repulsion to mind when a craving is strong. That can turn harsh, especially around bodies, food, or self-criticism. You can skip it and stay with the breath. If anything feels heavy, open your eyes and feel your hands on your knees.
Here’s a Sample of the “Classic Five Hindrances” Guided Meditation Script:
Sitting comfortably, yet tall, in a safe and quiet place
Closing your eyes, or lowering your gaze towards the earth
Turning your attention inwards
Breathing patiently in and out through your nose
And focusing your attention on breath
Setting 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 applying the antidote
Focusing more tightly on the breath
If the draw of this pleasant thought or sensation is far too strong
You might bring repulsion to mind
If it’s a person that you’re craving,
Bringing to mind all their very human, yet repulsive, bodily functions
If it’s a place that you’re craving,
Bringing to mind its negative qualities
If it’s an object that you’re craving,
Bringing to mind its lack of intrinsic value
Finding balance when it comes to pleasant thoughts
Staying with the breath
(pause 3 breaths)
