October 2024 Newsletter
The Five Hindrances
The Hindrances of Sloth & Torpor
and Restlessness & Worry
Part Four of Six

“Every noble work is bound to encounter problems and obstacles.
It is important to check your goal and motivation thoroughly. One should be very truthful, honest and reasonable. One's actions should be good for others, and for oneself as well.
-His Holiness the Dalai Lama

Happy Autumn Greetings and Happy Halloween! 

I hope that you’re all settling into the beautiful transition of fall that carries us out of the yang energy of summer and prepares us for the yin, reflective and introspective energy of the colder, darker months. I also hope that you’re all beginning to understand and explore how and where the hindrances of sensual desire and ill will that we’ve covered so far are showing up in your own lives and are starting to skillfully work with each. 

As you work with these five hindrances that block our ability to see clearly and concentrate in a sustained manner, remember that ALL humans enter and exit these mind states and energies—frequently. There’s no need to worry if you notice any or even all of the hindrances showing up for you. Actually, noticing is a good thing! The goal is to become aware of how, when, why and in what form they occur and then to use skillful means to detach from the unhelpful and unwholesome energy and return to—moment-by-moment—a clear and concentrated mind.

In the biweekly online meditation classes that I facilitate each month (please join us if you’re interested in deepening your mindfulness and meditation practices in community!), we delved into the third and forth hindrances of sloth and torpor (thīna-middha) & restlessness and worry (uddhacca-kukkuccia), which, much like the first two, often present as opposite sides of the same coin.

In sloth and torpor, we’re moving too slowly to put energy into anything and not awake enough to engage in the present moment; and in restlessness and worry, we are without peace and our energy too excitable and turbulent to allow us to relax into and clearly see what is actually occurring. In more current psychological terminology, sloth and torpor represent many aspects of depression and restlessness and worry are similar to anxiety. 

Returning to the water metaphor used by the Buddha to explain the hindrances, sloth and torpor is like algae growing on water, causing stagnation. And, restlessness and worry (agitation, remorse and regret are sometimes included in this hindrance as well) is like water swept up by strong winds that push and pull us all over the place. When in the throes of either of these unwholesome states of energy, we are blocked from seeing clearly and sustaining attention. 

Sloth and Torpor 

In getting into sloth, I invite you to think of the animal with the same name. The sloth is perhaps the slowest animal in the world, and also has a rare condition called rod monochromacy, which means that they lack cone cells in the eyes, making them colorblind. The condition also causes them to see poorly in dim light, and they are completely blind in bright light. Despite having many very cool qualities—sleeping upside down, living in trees and the ability to fall from great heights without injury—moving slowly with significantly compromised eyesight, sloths are unable to see that which is around them and where they are going—much like what happens when, as humans, we’re in the throes of this hindrance. 

One translation of torpor is hibernation. When animals, such as bears, go into hibernation, they check out from their surrounding world to conserve energy during the cold months when food is scarce. Bears are naturally designed to go into hibernation and are known to quickly come out of torpor when they are hurt or threatened. It’s also true that when in the hibernation cycle, pregnant bears can give birth and then go back to sleep! Humans experiencing this hindrance, however, might act like a sick bear who does not reemerge in the spring— withdrawing and feeling disconnected, detached and disinterested in the world and, perhaps, within their own self.  

Both sloth and torpor prevent us from being in a state of wakefulness. It might be caused by getting too little sleep—an issue for most Americans. Or, we may be experiencing symptoms of depression—also an issue for millions of Americans. Sometimes with sloth, torpor, sleepiness, shutting down, etc, we move into this state because we are trying to avoid painfulness and the awareness of what is actually occurring in our internal and/or external landscapes. Very often this withdrawal is indicative of deep wounding. If you can relate, it might be useful to seek assistance from a qualified therapist, meditation teacher or trusted loved one. 

Restlessness & Worry 

Restlessness is expressed as a mindstate and/or energy of excitement, distraction and agitation. It’s sometimes translated as a ‘state of shaking from above,’ meaning that the mind hovers and shakes above the object of its attention. It’s in restlessness that the ‘monkey mind’ takes over, swinging from tree-to-tree with racing and/or scattered thoughts, never stopping and never satisfied. Restlessness and worry often feel physically uncomfortable as well, like an inner buzzing or a shaking sensation, much like if we’ve had far too much coffee. 

At our new home, I’ve watched the wind whip the water up into a frenzy and the once calm lake becomes full of waves moving in every which way. This hindrance also makes me think of the recent devastating storms in the southern part of the US. Unchecked winds easily turn into hurricanes and tornadoes, creating destruction in their wake. Similar to tornadoes, anxiety can turn inward, causing a narrowing of thought streams that burrow inside the mind and make it hard to see anything outside of ourselves. And, similar to a hurricane, that anxiety might turn outward, presenting as anger and even rage, creating destruction in many aspects of our lives. 

Worry is a similar, yet different mindstate, and one that is all too often part of our daily lives. Worry includes self-recrimination, as well as anxiety about the future, and can present as either a generalized or a specific fear. Worry also comes through as regret and remorse, with time spent ruminating on past actions. Worry also can become catastrophizing, where we imagine worst case scenarios, pulling us into an even more restless state of fear. 

When in this hindrance, the mind is not steady. Being in a state of restlessness and worry is often very unpleasant, leading people to try to push it away, which only creates more restlessness in the mind, heart and body. In a state of mental, emotional and physical distress, it becomes hard to focus and nearly impossible to see clearly. Much like storms and wind whipping across water, a frenzied and frantic energy is created, and it can feel impossible to find a calm center. 

In this hindrance, we have too much energy and not enough stability of the mind. Taking time to notice what is stirring up the restlessness is the first step. We might need support from a therapist, teacher or good friend as we develop methods to call in empathy for ourselves, along with courage and self-encouragement, so we can begin to sit quietly in the insides of our self.

Cat Tales…
What Max Teaches Us About Arousing Energy 

Most indoor adult cats sleep upward of 13-16 hours a day, whereas those who live outside sleep significantly less, like 7-10. This makes sense given that cats who live outside have to constantly scan for predators, deal with the weather, and hunt for food. It would seem like their indoor feline friends have it a whole lot better, however, I suspect that boredom is a big part of why indoor cats sleep so much.

Our indoor sibling trio spends a lot of time looking out the slider windows. With the trees around our New England house shedding their leaves, the cats are extra intrigued and spending more time watching than sleeping, and I can’t help but wonder if they think that the sky is falling! 

Max recently got his paws on a leaf that found its way into the house. And, he did what cats do. He stood still, looking at it intently and watching it for movement. Then, he sniffed it. Then, he pawed at it—first with his right front paw, then his left front paw. It began to move AND make a sound! He was enthralled! 

Any lingering sleepiness and boredom left him, and he explored and engaged—first with pushing the leaf, then with picking it up and carrying it around in his mouth. He busied himself by carting this leaf from room to room, upstairs and downstairs—everywhere. Picking it up, putting it down, swatting it, pushing it, again and again. His sisters watched his level of absorption—and also wanted their own new toy. With the addition of two more fallen leaves, all three cats became engrossed in playing, picking up, and swatting at their new objects, having a lot of focus and fun with this unusual thing. These leaves cascading around our home and dangling from Max’s mouth—making the most fabulous cat toys! 

Bringing curiosity, wonder and awe to anything is one way to work with all of the hindrances. As we saw with the cats, boredom and sleepiness can be overcome by being open to and interested in newness, through exploration, and in approaching life with a beginner’s mind. When a curiosity arouses energy within us, it can pull us out of slumber and into a more wakeful state. 

The invitation this month is for you to get curious about if, when and how either of the hindrances of sloth and torpor or restlessness and worry are showing up in your life.

In working with any of the hindrances, the classic Buddhist instruction is to notice. Notice when the energy of a particular hindrance is present and when it is not. Then make a commitment to work with one or both of them this month. Check out the READ, WATCH, LISTEN and PRACTICE sections below for more information on these hindrances, their antidotes and how to skillfully work with them. As well as how to increase your feelings of trust and courage, which you’ll learn in Brené Brown’s inspiring video. 

I’d like to close with gratitude for you all and a reminder that we share in the spirit of trust and connection—fellow travelers on the path toward seeing with more clarity and gaining (and sustaining) awareness and empathic connection.

I want to express my deepest appreciation and love to each of you.

Thank you for your presence—I’m so happy that you are here! 

May you be filled with warmth and kindness. 
May you be happy, healthy and safe. 
May your heart know peace.

 In kindness,
Karen

COMING IN 2025!

Mindfulness-Based Cognitive Therapy (MBCT) Workshop 
A Nurturing Exploration of Your Heart, Body & Mind 
with Psychotherapist and Meditation Teacher Dr. Karen Walant 

This 8-week Mindfulness-Based Cognitive Therapy (MBCT) workshop is designed to help you tap into your heart, body and mind; learn how to really listen to your inner experience; and explore and utilize mindfulness tools to reduce suffering, better manage anxiety and depression, and experience greater ease and joy in life.

In a safe space with professional, compassionate support, you can begin to turn toward that which you have the tendency to avoid. You’ll learn specifically designed meditations and cognitive behavioral strategies, which we’ll practice over the course of the program, to help access inner wisdom and connect with and cultivate your inner nurturer. As you become friendly with your mind and kinder with your inner self, you’ll gain invaluable resources to navigate life’s inevitable challenges and become a trusted partner to your Self.

Integrating current developments in neuroplasticity with ancient wisdom, this workshop offers powerful mind-heart-body tools and techniques to break free from prolonged periods of suffering and turn your mind into a skilled ally that supports you in both long-term health and healing and managing the ups and downs of everyday life.

More information about the course can be found on the 8-Week MBCT Course page of my website.

For those interested in taking this class, enrollment is now open. Please contact me directly at kwalant@gmail.com for more information and pricing.

Practice...

Bringing Skill To Sloth and
Torpor & Restlessness and Worry 

Another reminder here that the hindrances happen to ALL humans. If you’re having a particularly hard time with one (or all) of them, know that you are not alone. 

Because the hindrances often dominate and/or dull our mindspace and impact our ability to be in present awareness, it is helpful to begin working with any hindrance by doing a body scan. There is much wisdom in the body, and our bodies are often trying to give us information through both subtle and intense cues and sensations that can include pulsing, tingling, parts of the body feeling warm/cold, etc. Body scans can help anchor you into the moment and start a deeper listening of what your body wants to share. 

Skillfully Working with Sloth & Torpor

The most practical and effective way to begin skillfully working with sloth and torpor is to arouse more energy. If you’re in the throes of sloth & torpor, I highly recommend reading this month’s Insight Meditation Center’s article on it (see the READ section). 

These Following Tips Can Also Help…

Check your posture. Are you sitting or standing with your spine straight and muscles engaged or are you all too comfy on the couch, lying down when you could be sitting, or sitting when you could be standing or, even better, walking? If your chin is down, bring it up. If your shoulders are hunched forward, pull them back. If sitting, really feel your sitz bones and elongate your spine from there. 

Open your eyes. If you find yourself dozing off in meditation (or any other place in which wakefulness is important), opening your eyes can help bring you back into an awareness of what is occurring around you.

Get interested in your sleepiness. Focus on the feeling of sleepiness as the object of your attention. What does it feel like in your mind, heart and body? What areas of the body feel sleepy? For instance, in meditation I can sometimes become mesmerized with my breath, which can be so soothing that I’ll drop off for a bit. 

Count your breath or look at a candle or another light source. If you’re experiencing sleepiness in meditation, try counting each breath one to ten and then ten back down to one and/or focus on a light to keep you present and increase awareness. 

Be kind to yourself in those moments when you feel sleepy. Rather than engage in negative self-talk and criticizing yourself for a lack of energy, nurture yourself with compassion. These hindrances happen to everyone! Millions of people are sleep deprived, fall asleep in meditation and experience depression.

Tap into curiosity! Try to be like Max—even if just for a few minutes—and look at something in the natural world as if you’re seeing it for the first time. Use your all your senses and see if you can tap into some wonder about how incredible this Earth that we live upon truly is. 

Revisit your intentions, goals, and what you want to create. Whether it’s with your meditation practice or something else that you want to bring new energy into, revisit your why. Why is this important to you? Oftentimes reconnecting with why something is important to us can arouse new and fresh energy. 

Notice and anchor. With curiosity and interest rather than judgment, work on becoming aware of when you’re in sloth or torpor and when you are not. Name it. See what arises and practice noticing without getting all caught up in what you are noticing, and then return, when you can, to the breath or to sound or to whatever it is that you have chosen as your anchor for attention.

Skillfully Working with Restlessness and Worry 

In this hindrance, we experience too much energy without stability of the mind. Insomuch, the most powerful antidote to restlessness and worry is concentration. If you’re in the throes of this hindrance, I highly recommend reading this month’s Insight Meditation Center’s article on it (see the READ section). 

These Following Tips Can Also Help…

Name it to Tame it. This phrase was coined by the well known neuroscientist Dr. Dan Siegel. In this practice, note to yourself if restlessness is present or not. If so, name it and watch it. With an awareness of what the mind is doing, practice pausing and, if possible, a try to step away from the anxiety.   

Look for the causes and conditions. When you notice that you’re in a state of restlessness and worry, investigate what is bringing this energy into the mind and body. The cause/condition can be subtle, such as a passing thought that brings up a feeling of regret that takes hold of us briefly. It can also be something intense that brings us into a greater state of restlessness and a lot of uncomfortable sensation. 

Employ skill. Once you determine an activator for worry and recognize that you’re in self-recrimination, employ skill, such as offering yourself care rather than beating yourself up for some mistake you made at an earlier time in your life. The Buddha invited us all to practice non-harming of all beings—and that includes ourselves.

Check in with your body and practice self-nurturing and personal care. This hindrance can have a significant impact on the body. Do regular check-ins with yourself. Are you getting enough sleep? Probably not. What can you do to improve sleep? Are you drinking too much caffeine? Are you getting enough exercise? Are you eating nourishing foods? Are you making your meditation or other self-regulating practices a priority? Sometimes giving a little more attention to our bodies can go a long way in helping to settle the nervous system. 

Put yourself back in NOW. As best you can, try to detach from worry by tenderly bringing yourself back into this present moment. When we’re able to pull ourselves out of the story around the discomfort and into now through detachment, a new experience can open up. The Pali (language used by the Buddha) word for worry is ‘kukkuccia,’ which I love. Reminds me of the ‘craziness’ of some of my own inner worries. If we use this word—kukkuccia—we might be able to get a bit more space and even a little smile at how our mind can wrap itself into misery.

Slow down. When you find yourself in the throes of this hindrance, take a pause, even if just for a few minutes. Take a few conscious, slow breaths. Focus on just the in-breath and then just the out-breath. You can also use a simple mantra suggested by Thich Nhat Hahn, repeating: In, Out. Deep, Slow. Calm, Ease. Present Moment, Wonderful Moment. Body slowing down, Mind slowing down—A great mantra to repeat with restlessness and anxiety.

Zoom in and out. If you’re finding that your focus is very narrow or even obsessive, try to broaden your perspective to see a bigger picture. Alternatively, if you’re feeling all over the place, zoom in to really focus on the cause/condition of your restlessness/worry. Notice where in the body the tension or agitation is felt and stay with it, with a tenderness, even saying to yourself something like, “it’s okay to feel all of this. It’s here and it's okay to be with this.”

Reflect. If the restlessness/worry is coming up for you in your meditation practice, reflect back on your intention for practicing. What motivated you to start in the first place? Is the purpose to deepen your loving connection to yourself, to be present in all moments of living, for the welfare of all living beings? Remind yourself why you practice, which can help you reconnect with it and, perhaps, move from state of restlessness to restfulness. 

Resources

Read...
The Hindrance of Ill Will. In this Insight Meditation Center essay, author Gil Fronsdal, American Buddhist, writer and scholar, invites us to explore where we put our attention. In the hindrance of ill will, which in the Buddha's language translates to a desire to strike out, the focus is to want to turn away from something. However, to work with it, he explains that we must be willing to turn toward it and investigate the ill will itself. In addition to becoming curious, Fronsdal also suggests learning how to mindfully stay with the ill will and face difficult emotion, without getting hooked into the pull of aversion.

Watch...
Touching the Void: The True Story of One Man's Miraculous Survival. This 2003 survival documentary, which we watched with our two sons, takes us through the experience of Joe Simpson and Simon Yates, two experienced mountaineers. On this expedition, Simpson falls, suffers a broken leg and his partner believes him dead. Injured, dehydrated and frostbitten, the movie details Simpson's experience of survival, investigating and turning toward aversion—foot-by-foot, as he painfully and slowly pushes himself up through a crevice and navigates himself back to camp. Inspiring and insightful.

Listen...
The 5 Things That Are Ruining Your Meditation (and Your Life) And How to Handle Them. In this Ten Percent Happier episode, Dan talks with Bonnie Duran, dharma teacher and Native American scholar about the 5 hindrances, the challenges they present in both meditation and in our lives and how to skillfully work with them. Duran also offers insight on how to cultivate a 'sky-like' attitude and not water the seeds of negativity, as well as explores the similarities between indigenous belief and what the Buddha taught. Informative episode that provides more insight into the hindrances and their antidotes.

In case you’re unaware and interested, I offer an online, donation-based meditation class/guided practice every other Monday night 8-9pm EST in a relaxed and warm setting on Zoom. The only requirement is an interest in increasing mindful awareness and skills through practice and growing your inner wisdom. If you’re interested in beginning, reconnecting with or deepening your meditation practice in community, we’d love for you to join us! Get more details and register here.

Also, if you know of anyone interested in deepening their mindfulness and meditation practices, please forward this email along and invite them to join as well! All are welcome and can sign up for the newsletter on my website.

Dr. Karen Walant has been a practicing psychotherapist for almost three decades and holds a MSW and PhD in Clinical Social Work from New York University. Karen supervises other clinicians in private practice and has given lectures around the country on issues related to attachment, mindfulness, meditation, addiction and recovery, deepening the therapeutic relationship, parenting with kindness, and fostering compassionate relationships. She is the author of Creating the Capacity for Attachment: Treating Addictions and the Alienated Self. A long-time meditator and teacher, Karen is a 2021 graduate of the 2-year Mindfulness Meditation Teacher Training Program (taught by meditation experts Tara Brach and Jack Kornfield), is certified as a Mindfulness Meditation Mentor, and is certified as a Level I Mindfulness-Based Cognitive Therapy (MBCT) Teacher through Brown University, and completed her Certificate in Mindfulness and Psychotherapy from the Institute for Mindfulness and Psychotherapy in 2022.