The Five Obstacles to Mindfulness and How to Overcome Them: Hindrances of Self-Mastery
In Buddhism there are 5 commonly accepted hindrances to self-mastery, that today we will discuss as obstacles to mindfulness and meditation.
These hindrances can hold us back from achieving mindfulness, but they can be overcome with some work and practice.
Hindrances to Mindfulness
Desire
This can be wanting a tangible object or wanting for our situation to be over, a person to act a certain way, or wanting more creature comfort. Desire is so often a distraction from the things that are really meaningful for us. And Desiring things that are outside of our control, like somebody else’s changed behaviour, exhausts us and causes us suffering.
To overcome: Notice and name your desire without acting on it. Remind yourself that even if you get the thing you desire you will be discontent and want something else.
Ill will or Aversion
This is judging someone or something or having negative feelings towards a person, place, thing, or situation. It saps us and invites negativityin our lives.
To Overcome: Notice the Aversion and name it. Develop compassion for the people and things you have ill-will towards. Let your aversions teach you about yourself, your traumas and assumptions, your fears and your confidence deficits.
Sloth or Sleepiness
This can be a physical, mental, emotional or spiritual exhaustions. This is when your mind and body are weak and slow.
To overcome: Acknowledge in what ways you are exhausted. Get enough rest, physical and otherwise. Try strategies like good posture, a brisk walk, or cold water splashed on your face to wake you up. If it’s a constant condition of tiredness, speak to your doctor. Be careful about using too much caffeine to wake up, like any drug, the more you use it the less it works.
Restlessness
This is when our minds are jumping around and we feel unsettled. We may be anxious, or bored.
To overcome: Notice where your thoughts are stuck, in the past or the future, or both. Bring your mind back to the present. Pay attention to your surroundings and notice what your senses are experiencing.
Doubt
This is exactly what it sounds like, it’s the inner voice that says we can’t cope anymore or that we can’t handle this. It’s the part of us that wonders if mindfulness even works. Doubt is when our minds and actions or experiences don’t align.
To overcome: Notice your doubt. What are you doubting? Have you always doubted this or is it new? what is your self-talk saying? Consider talking to a friend or mentor who can give you hope and encourage you or journaling your answers to these questions.
Mindfulness is a meaningful and beneficial habit, but it doesn’t come easily to many of us. These five hindrances can hold us back, but noticing them, naming them, accepting them, and then choosing thoughts that serve us better can be very empowering.
Interested in mindfulness? Click here for all my posts on mindfulness.
