Meeting the Five Hindrances

Finding Clarity in Meditation and in Life

with Christoph Köck, Christina Feldman, and Yuka Nakamura

Settle your mind and heart

Would you like to deepen your meditation practice? Would you like to experience life from a place of calm, compassionate openness? If the answer to these questions is "Yes", then this program is for you.

Enroll today to be ready when Meeting the Five Hindrances begins on November 10.

Sensual desire
Aversion
Dullness and drowsiness
Restlessness and worry
Doubt
Mindfulness
Calm
Investigation
Peace and clarity

Choose a Pricing Option

An icon of two speech bubbles, indicating conversation.

Live Q & As

Enroll now to ask questions in two live Q&A Sessions with the teachers, hosted on Zoom on the following dates.

  • Live Call #1 with Christina: Tuesday, December 2nd at 12pm EST / 5pm GMT
  • Live Call #2 with Yuka: Tuesday, December 9th at 1pm EST / 6pm GMT
  • Live Call #3 with Christoph: Wednesday, December 17th at 1pm EST / 6pm GMT

Understanding that brings ease

A view of fields in the English countryside
Find greater peace and clarity

Rather than ignoring or fighting with these hindrances, this approach is psychologically informed and effective. It brings results through a caring and inquisitive attitude towards experience.

Christoph, Christina, and Yuka laughing in discussion
Informed discussions

Hear how Christoph, Christina, and Yuka view each of the five hindrances, and the effective ways they have found to clarify their meditation practices.

A key skill

You are not alone in feeling drowsy, restless, or distracted. These patterns surface for every meditator. By relating to the hindrances skillfully we learn essential meditative skills.

Christina Feldman
Timeless self-knowledge

We often feel that our difficulties stem from circumstances. Yet it is also true that the quality of our mind and heart plays a role. This is something we can always influence for the better.

Christoph Köck
An overlooked teaching

Skill in meeting the five hindrances decides one's ability to calm the mind and develop insight. Yet this topic is rarely given the sustained inquiry it deserves.

Yuka Nakamura
A hands-on approach

This program is about finding relief from the hindrances in your meditation and your life. You will be guided in inquiries that deepen your knowledge of meditation and yourself.




Sample Meditation: Looking Inward

In this free sample meditation, Christina Feldman guides us in discerning the subtle presence of the hindrances.

Progress at your own pace

This easy-to-use online course is a six-week program of teaching, discussion, meditation, and inquiry.

Each unit contains around one hour of material to study as well as contemplative exercises. After the course begins, a new unit will be released each Monday. You are free to study at your own pace, and will retain access to the material ongoing.

You can follow the course on a computer, tablet, or phone.

A meditator's guide to the hindrances

Unit 1 | Cooling Sensual Desire

You might know the experience of sitting down to meditate and quickly being swept away by pleasant fantasies. In daily life, our preoccupation with sensory delights is perhaps even stronger. In Unit 1 of this course we will explore the experience of sensual desire. We will look at how it manifests, at how it disturbs our peace of mind, and how we can skillfully meet this energy that moves through all of us in one way or another.

Unit 2 | Abandoning Ill Will

When life is difficult, uncomfortable, or uncertain, it's natural to want to turn away, to want to be rid of the perceived sources of our distress. In meditation, we resent the noise from our neighbours, we nurse old grudges and so the mind does not settle, meditation doesn't deepen. Does this sound familiar?

It takes great courage to turn towards the difficult and the unpleasant. The Buddha often described this path as swimming against the tide. Turning toward our experience is the beginning of befriending aversion, befriending ill will. It's the beginning of no longer feeding the patterns that can create so much distress, confusion, and anxiety in our lives.

Unit 3 | Waking from Dullness and Drowsiness

Perhaps you know the hindrance of dullness and drowsiness. This is a state that many meditators are familiar with, and very often we struggle with it. It is crucial to learn more about dullness, to recognize it, and to see it both in meditation and in our daily life. When we understand the causes and conditions supporting this hindrance—it's not always simple tiredness—our mindfulness and meditation can progress.

Unit 4 | Calming Restlessness and Worry

The focus of this unit is the hindrance pattern known as restlessness and worry. This hindrance obstructs our capacity for calm abiding, for easefulness, for stillness. It keeps the body moving with restlessness. It keeps the mind moving, filled with thought, often in ways that make us feel lost and overwhelmed. This is to be expected in a restless, anxious world, but we need not live this way. Perhaps the first step in the art of meditation is to begin to calm down and find some stillness and some gatheredness.

Unit 5 | Moving Beyond Skeptical Doubt

The trickiest and most serious of the hindrances is skeptical doubt, also translated as indecision. This is the hindrance of doubting what we're doing, doubting what is true, doubting what is wholesome, doubting what is helpful. It's a hindrance that prevents the mind from settling into a state of clarity. It keeps the mind going back and forth between possibilities. With skill and judgment, we can step outside of these patterns of indecision to realize the fruits of practice.

Unit 6 | Freedom and clarity

Finally, we'll talk about the possibility of being free from those hindrances. Sometimes these patterns arise together to make life very, very difficult. By bringing mindful awareness to them, we learn to relate to the hindrances differently. As we do so, increasingly there are moments where the mind is clear, unveiled, and we touch a deep inner peace.

Your teaching team

Christina Feldman

Christina Feldman is a co-founder of Gaia House and Bodhi College, and a guiding teacher at Insight Meditation Society, Barre, Massachusetts. The author of a number of books, she has been teaching Insight Meditation retreats internationally since 1976.

Christina Feldman

Christoph Köck

Christoph Köck was born in Vienna, Austria, and spent 17 years as a Buddhist monk in the Theravadin tradition. He lived mainly in monasteries connected with Ajahn Chah in Thailand and the West. Currently, he lives in Vienna, working as a psychotherapist in a private practice. He teaches Buddhism and meditation internationally, and is trained to teach MBSR and MBCT.

Christina Feldman

Yuka Nakamura

Yuka Nakamura has practiced in several Buddhist traditions (vipassana, dzogchen, and zen) since 1993. She is a developmental psychologist and MBSR teacher and was trained as a dharma teacher by Fred von Allmen. She lives near Zurich and teaches both in Europe and in the US. She is also part of the faculty of Bodhi College.

Yuka Nakamura

Testimonials

Praise for The Five Spiritual Powers

I am 65 years old and have taken many workshops and courses. This is probably the best and most useful course on Buddhism I have ever taken. Having the three teachers teach individually and interact was very beneficial. I am so glad I took this course.
It was wonderful to listen to the three teachers, and their knowledge was infused with skillful teaching. The subject of the Five Spiritual Powers was inspiring and will greatly support my practice. I intend to retake the course more slowly and with greater focus, now that I have it in my Tricycle course folder. Thank you, and know that you have created such a great gift of dharma knowledge. I am so appreciative.

Praise for Bodhi College courses

This is a fantastic course, taught by deep thinkers of the dharma. The way they explored this profound teaching is priceless. I've learned a great deal and am deeply moved to put the teaching into practice.
This course on a pithy topic, with teachers well versed in the dharma and their respective fields, was well worth my investment of time and money. The teachers are clear and engaging, the discussions thought-provoking, and the supplemental resources easily allow for continued study.
A very clear, practical, and helpful course. It helped me deal with some unhelpful habits and get a clearer view on how to engage with situations and feelings.
Wonderful! Thank you all so much for a course that has deepened my understanding of mindfulness meditation and that has widened and moved my practice on.
An excellent course! I thoroughly enjoyed it, especially the multiple perspectives offered by the different teachers. It is refreshing to see such a complex and rich topic addressed from different angles through the perspectives of experienced teachers, rather than relying on a single point of view.

Course Curriculum

This six-unit course traces a route through the hindrances to a more stable experience of peace and fulfillment.

  Introduction
Available in days
days after you enroll
  Unit 1: Cooling Sensual Desire
Available in days
days after you enroll
  Unit 2: Abandoning Ill Will
Available in days
days after you enroll
  Unit 3: Waking from Dullness and Drowsiness
Available in days
days after you enroll
  Unit 4: Calming Restlessness and Worry
Available in days
days after you enroll
  Unit 5: Moving Beyond Skeptical Doubt
Available in days
days after you enroll
  Unit 6: Freedom and Clarity
Available in days
days after you enroll
Bodhi College

About Bodhi College

The purpose of Bodhi College is to develop fresh ways of understanding the dharma today through rediscovering the core insights of early Buddhist teachings. Courses provide a contemplative education that inspires students to realize the values of the dharma (Buddhist teachings) in the context of this secular age and culture.

In the spirit of the Buddha’s teaching, Bodhi College is committed to a middle way of human awakening that integrates theory with practice, encouraging both personal fulfillment and social engagement.