Commit to Sit: Tricycle’s 28-day meditation challenge
Introduction Working with Aversion
The Five Precepts Working with Metta
Week 1: The Breath Working with Sense Doors
Week 2: The Body Seated Meditation Tips
Week 3: Emotions & Hindrances Working with Hindrances
Week 4: Thoughts Meditation Supplies
Supplementary Material 7 Simple Exercises

WEEK THREE: Emotions & Hindrances

Halfway there!

Until now, you have been experiencing emotions and hindrances during your meditation periods, but the instructions have been to focus on the breath and the body. This week you will devote more attention to these emotions and hindrances and become more skillful in dealing with them. In order to do this, we investigate the nature of these experiences as they happen. This week, as your daily time commitment increases to two thirty-minute meditation sessions and two walking periods, you will continue to work with the breath and the body while putting particular attention on emotions like anger and hindrances like restlessness. The following guided meditations provide instructions for working with the hindrances and emotions.

Guided Meditation: Handling Hindrances

One of the keys to a skillful relationship with the five hindrances is being able to name them or to make a mental note of them. The five classical hindrances to meditation practice are desire, aversion, sleepiness, restlessness, and doubt. We practice noting very softly, giving about 95 percent of our attention to actually being with the experience, to sensing it completely. Only 5 percent of our energy goes into the soft, gentle naming of it.

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