I recall my first weekend retreat at the Aryaloka Buddhist Center back in the summer of 1993. I decided to take a break from my family and work responsibilities to learn meditation and take an introductory class on Buddhism. My initial meditation session in Aryaloka’s Meditation Hall was truly blissful, with an impressive stillness that even the outdoor birdsong seemed to respect.
During that first class, I was introduced to the concept of hindrances in meditation, which include sensual desire, ill will, sloth and torpor, restlessness and anxiety, and skeptical doubt. These hindrances were immediately relatable because I experienced them not only during meditation but also in my everyday life.
Understanding these hindrances was beneficial. When I meditated and observed my mind, I found ways to move past these obstacles… at least sometimes. The hindrances clutter our minds with mundane thoughts that can turn obsessive, diverting us from our spiritual practice and growth.
Let’s break down the hindrances:
During meditation, our desires often surface. When we aim to still our mind and find calm, we might get distracted by thoughts of a person we like, the smell of fresh bread, or an upcoming event. This shows how our cravings can pull us away from being present in the moment. Craving sensual pleasures, like food or intimacy, isn’t inherently bad, but when it becomes compulsive, it alienates us from the present moment.
Being aware of sensual desire allows us to refocus our meditation. We can examine what we desire, confront our unrealistic expectations, and understand the discomfort fueling these compulsions. For instance, if we’re distracted by thoughts of someone we’re attracted to, it might be masking deeper issues like troubled relationships or unmet goals.
Guarding our senses helps manage these desires. This means recognizing and avoiding situations, images, and thoughts that trigger sensual desire. For example, avoiding conversations right before meditation can be helpful during a retreat.
Ill will, or aversion, like sensual desire, disrupts mindfulness and kindness. It makes us reactive and constrained rather than open-hearted. Ill will can arise in many ways and become a barrier to our practice. By questioning this feeling, observing its impact on our body and energy, and recognizing what it might be covering up, such as fear or frustration, we can start to dissolve it. Practicing loving-kindness, empathy, and meditating on karma are good antidotes.
Sloth and torpor involve a lack of energy and alertness. Sloth makes us feel sleepy and uninterested, while torpor dulls the mind, leading to discouragement and boredom. Overcoming these requires arousing more energy. Walking meditation, sitting up straight, opening a window, or simply washing your face can help. Reflecting on what we eat and how it affects our meditation, or thinking about inspiring topics, can also be beneficial.
Restlessness and worry can make it hard to concentrate. These feelings often come with an urge to move and are accompanied by troubling thoughts and memories. Dealing with them requires courage and patience. Reflecting, journaling, talking with spiritual friends, and engaging in physical activities like yoga can help. Mindfully breathing and remembering the experience of stillness can also alleviate restlessness.
Skeptical doubt involves questioning the value and effectiveness of meditation and one’s ability to meditate. While some doubt can lead to healthy curiosity, too much can hinder our practice. Doubts about the practice or teachings can be addressed by studying the Dharma, reflecting on positive experiences, and challenging ingrained beliefs.
Ultimately, working with these hindrances helps us understand ourselves better and strengthens our faith in the Buddhist teachings. Faith enlivens our practice and keeps us on our path to freedom.