Watch the hindrances and the factors of awakening come and go
Notice when desire, ill will, dullness, restlessness or doubt is present — and when mindfulness, investigation, energy, joy, calm, concentration and equanimity are.
Pourquoi ça marche
The fourth foundation, dhammas, asks the meditator to recognise recurring patterns as patterns. Anālayo’s guide focuses on two lists: the five hindrances that obstruct the mind and the seven factors of awakening that support it. The discourse asks not only whether each is present, but what led to its arising and what leads to its fading — turning practice from passive observation into a study of cause and effect in your own experience.
Comment faire
- During a sitting, when you notice you are off track, ask which hindrance is present: sensual desire, ill will, sloth-and-torpor, restlessness-and-worry, or doubt.
- Note what seems to have fed it, and what happens when you simply know it is there.
- When the mind is clear, ask which awakening factors are present: mindfulness, investigation, energy, joy, tranquillity, concentration, equanimity.
- Note what supported them, so you can recognise those conditions next time.
Données probantes
Both lists are in MN 10; the factors of awakening are treated in their own collection of discourses (Saṃyutta Nikāya 46, in Bhikkhu Bodhi’s translation). The support is textual and practitioner-based. See the dedicated five-hindrances page for the practices for each hindrance. (anecdotal)
Textual and practitioner support; not studied in controlled trials.
Sources
- Bodhi, B. (trans.). (2000). The Connected Discourses of the Buddha: A Translation of the Saṃyutta Nikāya. Boston: Wisdom Publications.
- Anālayo, B. (2003). Satipaṭṭhāna: The Direct Path to Realization. Birmingham: Windhorse Publications.
Erreur fréquente
Treating a hindrance as a failure to get rid of — the discourse’s instruction is first to know it is present and to understand its conditions, which is itself the practice.
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Plus de pratiques pour Satipaṭṭhāna: The Four Foundations of Mindfulness
- Know the body in its postures and activities
Keep a light awareness of whether you are walking, standing, sitting or lying down — and of what you are doing as you do it.
- Scan the body as its anatomical parts
Move attention through skin, flesh and bones to see the body as made of parts rather than as one fixed thing to defend or admire.
- Feel the body as the four elements
Notice hardness, fluidity, temperature and movement in the body as qualities rather than as “me.”
- Recollect that the body will die
Bring to mind, calmly, that this body is subject to death — so what matters now comes into focus.
- Notice the feeling tone of each experience
Catch whether a moment feels pleasant, unpleasant or neutral before you react to it.
- Recognise the state of your mind as a state
Know the mind as “with anger,” “distracted,” or “settled” — a weather pattern you can see, not a truth you are inside.
- Practise all seven contemplations in one sitting
Move through anatomy, elements, mortality, feeling tone, mind, hindrances and awakening factors as one integrated session.
- Know what to do if practice brings up difficulty
Recognise that mindfulness can surface fear, old memories or disorientation — and adjust instead of pushing through.
Concepts associés
- La méditation vipassana, rendue pratique
Intuition, équanimité et l'approche du scan corporel pour se libérer de la réactivité
- La pratique de notation, rendue pratique
Étiqueter, observer, revenir — la technique de notation et pourquoi elle change votre relation à la pensée
- Les cinq obstacles : diagnostiquer et travailler avec les obstacles à la méditation
Nommer précisément l'obstacle — puis appliquer l'antidote spécifique
- Anicca : travailler concrètement avec l'impermanence
Voir le changement directement, pas juste y croire — et pourquoi cette différence change tout