Guided meditation: working with hindrances

Begin by settling into a comfortable meditation posture, allowing your body to relax while keeping an alert yet easeful presence. Take a few deep breaths, grounding yourself in the moment, and set the intention to observe your mind with curiosity and kindness. As you settle into stillness, bring awareness to the natural rhythm of your breath, using it as an anchor to the present.

The Five Hindrances are common obstacles that arise in meditation—sensory desire, ill-will, sloth and torpor, restlessness and worry, and doubt. Rather than resisting them, this practice invites you to recognize them with mindfulness, understanding their nature and learning to work skillfully with their energy. Start by scanning your body and mind: Are there places of tension, distraction, or heaviness? Notice without judgment whatever is present.

If sensory desire arises—a pull toward pleasant sounds, thoughts, or memories—simply acknowledge it. Reflect on how all experiences are fleeting, and gently return your focus to the breath or a neutral object. When ill-will surfaces—anger, irritation, or aversion—meet it with loving-kindness. Soften around the resistance, silently offering wishes for peace: “May this heart be free.” If the mind grows dull or sleepy, reconnect with alertness by straightening your posture, opening your eyes slightly, or taking deeper breaths.

Restlessness and worry often manifest as a churning mind, replaying past regrets or future anxieties. When this happens, remind yourself, “Right now, I am here. I am safe.” Let thoughts pass like clouds, returning again and again to the steadiness of the breath. And if doubt creeps in—questioning the practice, your progress, or your ability—meet it with patience. Recall that doubt is just another thought, not a truth. Trust in the simple act of being present.

As you close the meditation, reflect on any hindrances that appeared, not as failures but as teachers. Each time you recognize and release them, the mind grows clearer and more resilient. Close with a moment of gratitude for your practice, dedicating its benefits to all beings who seek freedom from inner obstacles.