Ask a Ninja: How to Meditate: 4. Sloth/Torpor

Seth Auberon, Amber Larson, Wisdom Quarterly; Ven. Nyanaponika Thera, Five Mental Hindrances and Their Conquest: Selected Texts from the Pali Canon and Commentaries

Wait, what was I saying? Oh yeah, I'm a ninja, an expert, a master, so listen up.

Novices yawn, stretch, prepare to overcome the Five Hindrances (Filip Wolak/flickr).

.

"This year, rise above it" (AB).

This is Part IV of a seven-part series (see Part III) on overcoming of the Five Hindrances, culminating with what to do as an enlightened Meditation Ninja. Reaching enlightenment may take from seven days to seven years of effort depending on dedication and consistency. Overdoing effort is not as good as consistent-effort. There is much more to be gained by practicing 10 minutes a day rather than piling on 70 minutes every Sunday: Consistency was the tortoise's secret as the hare assumed there would be time to catch up.
 

3. Sloth and Torpor

A. Nourishing Sloth and Torpor

There arises listlessness, lassitude, lazy stretching of the body, drowsiness after meals, mental sluggishness. Frequently giving unwise attention to it -- this is the nourishing of the arising of sloth (habitual disinclination to exertion, indolence, laziness) and torpor (inertia, apathy, lethargy) that have not yet arisen and for the increase and strengthening of sloth and torpor that have already arisen (SN 46:51).
 

B. Denourishing Sloth and Torpor

There is the element of rousing one's energy, the element of exertion, the element of consistent exertion. Frequently giving wise attention to it -- this is the denourishing of the arising of sloth and torpor that have not yet arisen and of the increase and strengthening of sloth and torpor that have already arisen (SN 46:51).

 

Thiksey, Ladakh (DietmarTemps.com)

"May nothing remain but skin and sinews and bones. May flesh and blood dry up in the body! Not before having achieved what can be achieved by enthusiastic (virile, energetic, viriya) strength, enthusiastic energy, enthusiastic exertion shall my energy subside!" (MN 70).

 

Six things are conducive to the abandonment of sloth and torpor:

1. knowing that overeating is a cause of it,
2. changing the bodily posture,
3. thinking or reflection on the perception of light [nimitta],
4. staying out in the open fresh air,
5. noble friendship,
6. suitable conversation.

These things, too, are helpful in conquering sloth and torpor:

1. the recollection of death
   
   Today the effort should be made, for who knows if tomorrow death will come?
   

   — MN 131
2. Perceiving the suffering/disappointment in impermanence
   
   In a meditator who is accustomed to seeing the suffering in impermanence and who is frequently engaged in this contemplation, there will be established such a keen sense of the danger inherent in laziness, idleness, lassitude, indolence, and thoughtlessness (neglect, forgetfulness, nonvigilance, lapsed mindfulness), as if one were being threatened by a murderer with a drawn sword.
   

   — AN 7:46
3. Joy in others' joy
   
   Cultivate the meditation on joy in others' joy! For by cultivating it, listlessness will disappear.
   

   — MN 62
4. Contemplation of the spiritual journey
   
   "I have to tread that path which the supreme buddhas, the silent buddhas, and the great disciples have gone, but by an indolent person that path cannot be trodden."
   

   — Path of Purification. IV,55
5. Contemplation of the Buddha's greatness
   
   "Full application of energy was praised by my teacher [the Buddha], who is unsurpassed in his injunctions and a great help to us. [The Buddha] is honored by practicing his Dharma, not otherwise."
   

   — Ibid.
6. Contemplation on the greatness of the Great Heritage
   
   "I have to take possession of the Great Heritage, called the Good Dharma. But one who is indolent cannot take possession of it."
   

   — Ibid.
   

   

   A lotus or water lily grows well in mire rising above the mire unstained (PlatongkohPhoto)

7. How to stimulate the mind
   
   How does one stimulate the mind/heart at a time when it needs stimulation? If due to slowness in the application of wisdom or due to non-attainment of the happiness of tranquillity, one's mind is dull, then one should rouse it through reflecting on the eight stirring objects: birth, decay, disease and death, the suffering in the worlds of misery, the suffering of the past rooted in the round of existence (samsara), the suffering of the future rooted in the round of existence, the suffering of the present rooted in the search for food.
   

   — Path of Purification, IV,63
8. How to overcome sleepiness
   
   Once the Buddha spoke to the Ven. Maha Moggallana [the chief male disciple "foremost in supernormal powers"] in this way: "Are you drowsy, Moggallana, are you drowsy?" — "Yes, venerable sir."
   (1) "Well then, Moggallana, at whatever thought torpor [tiredness] has befallen you, to that thought stop giving attention; do not frequently dwell on it. Then it is possible that, by so doing, torpor will disappear.
   (2) "But if, by so doing, that torpor does not disappear, think and reflect within your mind about the Dharma as you have heard and learned it; mentally review it. Then it is possible that, by so doing, torpor will disappear.
   (3) "But if, by so doing, that torpor does not disappear, learn by heart [memorize] the Dharma in its fullness, as you have heard and learned it. Then it is possible...
   (4) "But if, by so doing, that torpor does not disappear, shake your ears, and rub your limbs with the palm of your hand. Then it is possible...
   (5) "But if, by so doing, that torpor does not disappear, get up from your [meditation] seat, and after splashing your eyes with water, look around in all directions, and look upwards to the stars in the sky. Then it is possible...
   (6) "But if, by so doing, that torpor does not disappear, firmly establish the (inner) perception of light: As it is by day, so also by night; as it is by night, so also by day. Thus with a mind clear and unobstructed, develop a consciousness which is full of brightness. Then it is possible...
   (7) "But if, by so doing, that torpor does not disappear, conscious of that which is before and behind, walk up and down [walking meditation pacing back and forth slowly], with your senses turned inwards, with your mind not going outwards. Then it is possible...
   (8) "But if, by so doing, that torpor does not disappear, you may lie down on your right side, taking up the lion's posture, covering foot with foot -- mindful and clearly conscious, keeping in mind the thought of rising. Having awakened again, quickly rise, thinking: 'I won't indulge in the enjoyment of lying down and reclining lazily, in the enjoyment of sleep!'
   "Thus, Moggallana, should you train yourself!"
   

   — AN 7:58
   

   

   Sleeping in the midst of danger: elder Buddhist monk with tiger (3d-pictures.feedio.net).

9. The five threatening dangers
   If, meditators, a meditator perceives these five threatening dangers, it is enough to live heedful, zealous, with a heart resolute to achieve the unachieved, to attain the unattained, to realize the unrealized. What are these five dangers?
   (1) Here [within this teaching and training], meditators, a meditator reflects: "I am now young, a youth, young in age, black-haired, in the prime of life, in the first phase of life. But a time will come when this body will be in the grip of old age. And one who is overpowered by old age cannot easily contemplate on the Teachings of the Buddha. It is not easy for one to live in the wilderness or woodland or a forest or jungle, or in secluded dwellings. Before this undesirable condition, so unpleasant and disagreeable, approaches me, prior to that, let me muster my energy for achieving the unachieved, for attaining the unattained, for realizing the unrealized, so that, in the possession of that state, I shall live happily even in old age."
   (2) And further, meditators, a meditator reflects: "I am now free from sickness, free from disease, my digestive power functions smoothly, my constitution is not too cool and not too hot, it is balanced and fit for making effort. But a time will come when this body will be in the grip of sickness. And one who is sick cannot easily contemplate upon the Teachings of the Buddha. It is not easy for one to live in the wilderness or woodland or a forest or jungle, or in secluded dwellings. Before this undesirable condition, so unpleasant and disagreeable, approaches me, prior to that, let me muster my energy for achieving the unachieved, for attaining the unattained, for realizing the unrealized, so that, in the possession of that state, I shall live happily even in sickness."
   

   

   Sleepy Thai monk (Camera30f/flickr)

   (3) And further, meditators, a meditator reflects: "Now there is an abundance of food, good harvests, easily obtainable is a meal of alms [food donated to practitioners so they can meditate and develop virtue and wisdom], it is easy to live on collected food and offerings. But a time will come when there will be a famine, [a war, political trouble,] a bad harvest, difficult to obtain will be a meal of alms, it will be difficult to live on collected food and offerings. And in a famine people migrate to places where food is ample, and there habitations will be overwhelmed and crowded. But in habitations overwhelmed and crowded one cannot easily contemplate upon the Teachings of the Buddha. Before this undesirable condition, so unpleasant and disagreeable, approaches me, prior to that, let me muster my energy for achieving the unachieved, for attaining the unattained, for realizing the unrealized, so that, in the possession of that state, I shall live happily even in a famine."
   (4) And further, meditators, a meditator reflects: "Now people live in concord and amity, in friendly fellowship as mingled water and milk [which blend well, unlike water and oil] and look at each other with friendly eyes. But there will come a time of danger, of unrest among the jungle tribes when the country people mount their carts and drive away and fear-stricken people move to a place of safety, and there habitations will be overwhelmed and crowded. But in habitations overwhelmed and crowded one cannot easily contemplate upon the Teachings of the Buddha. Before this undesirable condition, so unpleasant and disagreeable, approaches me, prior to that, let me muster my energy for achieving the unachieved, for attaining the unattained, for realizing the unrealized, so that, in the possession of that state, I shall live happily even in time of danger."
   (5) And further, meditators, a meditator reflects: "Now the Monastic Order lives in concord and amity, without quarrel, lives happily under one teaching. But a time will come when there will be a split (schism) in the Order. And when the Order is split, one cannot easily contemplate upon the Teachings of the Buddha; it is not easy to live in the wilderness or woodlands or a forest or jungle, or in secluded dwellings. Before this undesirable condition, so unpleasant and disagreeable, approaches me, prior to that, let me muster my energy for achieving the unachieved, for attaining the unattained, for realizing the unrealized, so that, in the possession of that state, I shall live happily even when the Order is split."
   

   — AN 5:78

• This sutra is one of the seven canonical texts recommended by the ancient Indian Emperor Asoka in the Second Bhairat Rock Edict: "Venerables, these passages of the Dharma -- ...'Fears of what may happen (anagata-bhayani)...spoken by the Buddha -- these, venerable sirs, I desire that many monks and nuns should frequently hear and meditate on: and that likewise the lay followers, male and female, should do the same" (Vincent A. Smith, Asoka, 3rd ed., p. 54).

These things, too, are helpful in conquering sloth and torpor:

• applied attention, one of the Five Factors of Absorptions (jhananga),
• energy (viriya), one of the Five Spiritual Faculties (indriya),
• keen investigation of phenomena, energy, and rapture, some of the Seven Factors of Enlightenment (bojjhanga).

When the mind is sluggish, it is not the proper time for cultivating the following factors of enlightenment: tranquillity, concentration, or equanimity. This is because a sluggish mind can hardly be aroused by them.
 

When the mind is sluggish, it is the proper time for cultivating the following factors of enlightenment: keen investigation of phenomena, energy, and rapture. This is because a sluggish mind can easily be aroused by them (SN 46:53).
 

C. Simile

Moss or rolled sod growing on Mars (NASA).

If there is a pot of water, covered with moss and water plants, then a person with a normal faculty of sight looking into it could not properly recognize and see the image of his own face. In the same way, when one's mind is possessed by sloth and torpor, overpowered by sloth and torpor, one cannot properly see the escape from sloth and torpor that have arisen; then one does not properly understand one's own welfare, nor that of another, nor that of both; and also texts memorized a long time ago do not come into one's mind, not to speak of those not memorized (SN 46:55).