This is a meditation for working with the hindrance of sloth and torpor,
Also referred to as lethargy and drowsiness,
One of the traditional five hindrances to meditation practice.
Settling into a relaxed upright seated position,
Preferably somewhere where you won't be disturbed,
Taking some time to really make yourself comfortable.
There's no rush to settle.
As you begin to find some stillness,
If it feels right,
Closing down the eyes or lowering the gaze.
And begin by bringing the awareness to the body sitting.
Sensing the touch points of the body and the surface beneath you.
The buttocks,
The thighs,
The feet.
And lingering at each for a few moments.
Now turning your awareness to the movements of the breath.
Resting the attention wherever you feel the breath most clearly.
Now the nostrils,
The chest,
The belly.
Allowing the natural rhythm of the breath to calm and settle the mind.
Each time the mind naturally drifts into thought with awareness,
Relaxing any tightness in the mind,
Relaxing any tightness in the body and gently coming back to the sensations of breathing,
Resting in awareness of the present moment.
Breathing in,
Breathing out.
Next mindful presence.
Drowsiness or torpor usually starts with a state of mind.
So just tuning in and noticing how the mind is right now.
Is it alert?
Attentive?
Or is it dull?
Foggy or sluggish?
When drowsiness is present it can feel like a heavy blanket smothering the mind.
Can you abide in this state with enough awareness to observe it?
How is the body?
Sloth when present often manifests physically as heaviness,
Lethargy,
Laziness.
If this lack of energy isn't present right now,
Then for our exploration you might encourage the body to slump a little,
Collapsing the spine and allowing the posture to become limp,
As if you were completely exhausted.
Just taking a few moments.
The first step to working with this hindrance is to silently name it lethargy or drowsiness.
If both come together as a multi-hindrance attack you can use the soft mental note sloth and torpor.
Seeing and naming the hindrance helps to lessen its hold.
In the same way,
When it dissipates and dissolves,
Recognise its absence,
Consciously seeing that it is no longer present builds confidence in the practice based on your own experience.
The next step is to investigate its qualities and the conditions that led to its arising or ceasing.
How is sloth or lethargy physically expressed?
Where do you feel it most clearly?
Perhaps the eyelids are heavy,
Or the head,
Or maybe the whole body feels heavy.
Tuning in to this heaviness,
Is it increasing or decreasing or staying the same?
What is the feeling tone present?
Pleasant?
Unpleasant?
Neutral?
Perhaps sensing its energetic quality,
An energy of collapsing?
What happens if you adjust the posture?
Straightening the spine?
Lifting the head?
Broadening the chest?
For a time you might even open the eyes if lethargy feels overwhelming.
Can you be mindful of how torpor or drowsiness is affecting the mind?
Is it dull,
Foggy or sinking?
Is it increasing,
Decreasing or staying the same?
Are there thoughts or emotions of boredom,
Discontent,
Sluggishness or sleepiness?
Giving unwise attention to these mind states can give rise to torpor.
As you consider this,
What is the feeling tone present?
Pleasant?
Unpleasant or neutral?
Are there any judgments,
Any reactions or associations in the mind?
Taking 3 slow,
Deeper breaths now.
What effect does this have on the mind?
Now letting go of this exploration and abiding mindfully with the breath for the last few moments.
As we begin to bring this meditation to a close,
Expanding the awareness to include the whole body sitting,
Feeling the ground beneath holding you,
Supporting you.
Even when it feels right,
Inviting some gentle movement into the body.
And in your own time,
If they've been closed,
Gently opening the eyes.
So to summarize the steps for working with the hindrance of sloth and torpor.
First we recognize when lethargy or drowsiness is present,
And likewise when it's absent,
And we name it.
We accept the hindrance has arisen and that this is an opportunity to work with it.
We investigate its qualities and the conditions that led to its arising or ceasing.
Perhaps there's a particular thought or feeling that triggers this state.
Does it seem to arise mentally,
Physically or both?
Does it increase,
Decrease or stay the same?
We notice its energetic quality and any sensations in the body.
We notice any physical or mental resistance around it,
And we see if it's possible to soften and receive the resistance.
We observe what happens when we adjust the posture,
Open the eyes or deepen the breath.
We notice what leads to its ceasing.
And it can be helpful to become aware of the state that usually follows it.
And we continue the meditation,
Abiding mindfully,
Seeing when the hindrance arises and then when it passes,
Observing it with curiosity and kindly awareness.
