In short: Sit down to meditate and something gets in the way: a craving, an irritation, sleepiness, a restless itch, a doubt. The Buddha named these the five hindrances. Naming them is half the work: once you know which one is here, you know what to do.
The bowl of water
The Buddha compared the mind to a bowl of water you look into to see your own reflection. Each hindrance spoils the water in its own way. The images are from SN 46.55, translated by Bhikkhu Sujato on SuttaCentral.
| Hindrance | The water is… |
|---|---|
| 1. Sensual desire | "mixed with dye such as red lac, turmeric, indigo, or rose madder" |
| 2. Ill will | "heated by fire, boiling and bubbling" |
| 3. Dullness and drowsiness | "enveloped with moss and aquatic plants" |
| 4. Restlessness and remorse | "stirred by the wind, quivering, swirling, and rippling" |
| 5. Doubt | "cloudy, murky, and muddy, hidden in the darkness" |
When the hindrances are absent, the water is "transparent, clear, and unclouded, brought into the light", and you can see clearly what is good for yourself, for others and for both.
Read the full guide
Working with each one
These remedies are ANEW's practical suggestions, drawn from common Buddhist teaching.
1. Sensual desire. Name it: "wanting". Notice that the wanting itself is uncomfortable, and that it changes. Return to the breath.
2. Ill will. Name it: "irritation". Switch for a few minutes to loving-kindness, starting with yourself. See also the Buddha's advice on anger.
3. Dullness and drowsiness. Open your eyes, sit straighter, take a few deeper breaths, or stand and do a short practice. Meditating right after a big meal makes it harder.
4. Restlessness and remorse. Lengthen the out-breath. Count breaths from one to ten. If something you did is bothering you, decide to make it right later, then come back.
5. Doubt. Doubt about the practice is normal. Use the Kalama Sutta test: practice for two weeks and see for yourself whether it leads to welfare and happiness.
The key point
A hindrance is not a failure. The moment you notice "this is restlessness", you are already practicing mindfulness. The water starts to clear by itself when you stop stirring it.
The Buddha's own battle with these forces: the armies of Māra.
The bright side of the hindrances: the seven factors of awakening.
Try it
Next time you sit, see which hindrance visits first. Start with mindfulness of breathing or a 1-minute breath.
Questions people ask
What are the five hindrances?
Sensual desire, ill will, dullness and drowsiness, restlessness and remorse, and doubt. They are the five states that most often cloud the mind in meditation and daily life.
What is the bowl of water simile?
In SN 46.55 the Buddha compares the mind to a bowl of water you look into to see your face. Each hindrance spoils the reflection: dyed water, boiling water, water covered in moss, water stirred by wind, and muddy water in the dark.
Is it a failure to have the hindrances in meditation?
No. Everyone meets them. Recognizing a hindrance is itself mindfulness. The practice is to name it, understand it, and apply the right remedy.