The five hindrances

The five hindrances are five states of mind that the Buddha said block clear seeing and calm. In Pali they are called nīvaraṇa, “coverings”. Anyone who has tried to meditate will recognise them.

The five

1. Sensual desire: wanting pleasant sights, sounds, tastes or other sense experiences, or daydreaming about them.
2. Ill will: irritation, resentment or aversion, towards others, ourselves or the experience itself.
3. Dullness and drowsiness: heaviness, sleepiness and lack of energy.
4. Restlessness and worry: an agitated, scattered mind, or regret and anxious going over the past.
5. Doubt: indecision about the practice, the teaching or our own ability, which stops us committing.

The water simile

In one sutta, the Buddha compares the mind to a bowl of water in which you try to see your reflection. Sensual desire is like water mixed with dye. Ill will is like boiling water. Dullness is like water covered with moss. Restlessness is like water whipped up by wind. Doubt is like muddy water left in the dark. In each case, you cannot see clearly. When the hindrances settle, the water is clear and still.

Working with the hindrances

The first step is simply to recognise the hindrance that is present. The Buddha’s teaching on mindfulness includes knowing when a hindrance is present, when it is absent, how it arises and how it can be let go of. Naming it, quietly, often takes away much of its strength.

Traditional antidotes include reflecting on the less attractive side of things for sensual desire, and loving-kindness for ill will. For dullness, you can open the eyes, sit up straighter or bring to mind something uplifting. For restlessness, you can calm down by attending to the breath more gently. For doubt, careful study and asking questions help.

Not enemies

The hindrances are not a sign of failure. They are normal and expected. The texts describe how, when they are put aside, there is a sense of relief, like someone recovering from illness or released from debt. Joy and calm arise, and the mind can settle into deep concentration.

You can treat each sitting as a chance to get to know the hindrances better. Over time, they tend to lose their hold, and their absence becomes easier to notice and enjoy.