Vipassana meditation techniques for stress relief.(Collection from various books of Theravada Budhism ).
The five hindrances are mind-states that often appear when awareness comes close to something painful or powerful in the psyche. They could be called “five signs of breakthrough.”
The five hindrances continued
Recognize it in your mind as wanting, expecting, or a sense that something is missing. Notice what triggers the sense that what you are experiencing is not good enough, that something more should be happening. Notice any sense of "rushing" to the next thing. Be aware of the feeling of contraction in the body and mind when you are in the grip of this force. Also notice the relief when there is no wanting.
Understand that all the different kinds of aversion are simply responses to an unpleasant feeling. Examples of aversion are: anger, fear, judgment, irritation, and boredom.
Don't judge yourself for aversion; this only adds more aversion on top of what's there already.
Investigate the aversion. Open up to it. Greet it with loving kindness, which is its opposite.
See what lies underneath it. Often a feeling of being hurt or of righteous indignation underlies anger. When that underlying feeling is acknowledged, the anger often subsides by itself.
Sloth and torpor (sleepiness, dullness, lethargy)
There are three basic kinds of sleepiness.
First, our modern body and mind understand lack of external stimulation as a signal that it is time to go to sleep. With time we learn to be alert in a silent setting.
Second, many of us have a lot of accumulated tiredness. In this case, rest and then come to the formal meditations with more lightness.
Third, sleep that comes as an avoidance is worth shaking off.
To rouse energy: open your eyes, stand, take deeper in-breaths, do more walking meditation. ~ Investigate! What does sleepiness actually feel like? Can we learn to be present with it simply as a body sensation? Pay careful, close attention and use precise mental noting. Don't let sleepiness keep you from being awake and alert. Greet it with energy and see if it lasts.
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