Doubt, of all the resistances to practice, can be the most difficult to overcome, because it often comes from inside, where perspective is often skewed. When doubt is allowed to grow and get stronger, it can cause you to completely walk away from practicing altogether. 

How does doubt take root? 
One of the fertile grounds for doubt is being too goal-oriented. When the focus is too much on the goal, there is a tendency to rush toward achieving something. As a result, the process of growth and learning is under-valued. In this situation, doubt can take root, because your expectations exceed the real experience that is taking place moment to moment. The path to the goal has been forgotten.

When doubt has taken hold, it prevents you from truly practicing and strengthening meditation skills by causing you to question your practice too early.  Such questions, fueled by doubt, might be: Can I really do this?  Am I doing it right? How well am I doing?  These questions interfere with the ability to see your own progress, as it shifts awareness away from the moment, and toward a future goal and a self comparison in relation toward that future goal. This in turn can begin to shake your self-confidence, causing you to doubt your own abilities. You may begin to ask yourself if you can really do meditation.  Or you may wonder if you are doing it right or question how well you are doing.  

These questions, when fueled by doubt, build walls, blocking you from present moment awareness and clarity, because they are asked too early. 

How do you deal with doubt when it arises?

• Set it aside. If it comes up during meditation practice, do your best to set it aside. Just like any other thought that enters the mind during meditation, allow it to float by, like clouds in the sky. Do your best to not let it interfere with your meditation.  Then, after your meditation practice is over, try to explore the source of this doubt.

• Try utilizing the RAIN technique. See if you can get deeper insight into where the doubt is coming from.

• Consult a meditation teacher. A teacher can help make sure that you are clear about the meditation practice. Sometimes, in our earnestness, we misunderstand the instructions or teaching.  A teacher can help you get back on track if you have wandered of into the weeds and gotten lost.  A teacher can also offer you support in your meditation practice. It doesn't have to be, nor should it, always be practiced alone. Through guidance from a teacher, you may learn that others have struggled in similar ways that you have. This can be a big help in undermining any power that doubt may begin to exert, as you come to understand that your particular situation is not unique and actually quite common.  A teacher can help you to explore your resistance to practice by giving you meditation techniques and practices to further support and help you.  A teacher can guide you to texts or areas of study that might aid you in letting go of doubt before it undermines your meditation practice. A meditation teacher is a resource to be utilized. Take advantage of his or her experience and knowledge, don't let shyness, fear of embarrassment or pride prevent you from seeking advice.  This is what a meditation teacher has trained and practiced many thousands of hours for. 

If you can pinch off the first sprouting of doubt before it really takes root, you will have prevented a very challenging resistance to meditation practice from interfering with your ability to meditate or possibly stopping you from practicing all together. 

In meditation practice we are aiming to cultivate a mind that is both calm and alert. Often meditation practitioners put too much emphasis on relaxation and on establishing a sense of calm. However, calm without alertness will lead to daydreaming and zoning out. It might feel relaxing, but this is not meditation. Zoning out is not being present, and it doesn't allow for awareness and true insight. On the other hand, being too alert without calm, shifts us into restlessness. Our bodies get tense, the mind races and it becomes difficult to concentrate and stay present.

There are two conditions of too much calm, which are also considered a form of resistance to a practice of meditation. They are Inertia and Stupor.  
Inertia (also known as Sloth, Lethargy, Langour or Listlessness) is a physical experience of heaviness or fatigue, while Stupor (also known as Torpor, Dullness or Drowsiness) is the experience of the heaviness of the mind, where focus and concentration is difficult to maintain. Both of these conditions can feel pleasant or unpleasant. 

When it is pleasant, the body might feel comfortable and the mind soft and dreamy. When Inertia or Stupor is pleasant, it can be seductive, causing us to avoid practicing meditation. We drift off into daydreaming, not even noticing we are no longer meditating, or we might convince ourselves to avoid meditation altogether. When meditation practice allows unpleasant experiences to arise, Inertia or Stupor may be what we use to avoid the unpleasant thoughts, emotions or sensations. 

Inertia or Stupor is a method we use to prevent us from being mindful and fully engaged in our meditation practice. When our resistance is strong, we can feel as though our body or mind is stuck in glue or tar. Every effort no matter if it is trying to stay focused or trying to maintain our posture, becomes more and more difficult. Our energy might be constrained or held back. This can be a common issue for those who struggle with motivation or who label themselves as lazy. If one has cultivated this lack of motivation or is labeled in this way, the habit energy of Inertia or Stupor can be accumulated. 

How do you know if Inertia or Stupor is a resistance to practice or if you are really just tired? 

• One technique is to explore a fantasy or pleasant memory.  If you notice your body or mind perk up when entertaining a fantasy or pleasant memory, then you are experiencing Inertia or Stupor. If the fantasy or pleasant memory doesn't lift the feelings of drowsiness or heaviness, then you are physically tired. Go get some rest. 
  
• Make sure you are getting enough sleep at night or that you are not overtaxing yourself throughout the day. 
  

How do we address Sloth or Torpor so it doesn't interfere with our meditation practice?

• Make sure your diet and health is good. If you are changing your diet, eliminating or restricting foods, like caffeine, sugar or gluten, withdrawal can cause Inertia or Stupor during the transition period. 

• Don't eat large meals before meditation practice, as it can cause feelings of drowsiness or difficulty keeping focused. 

• Sometimes Inertia or Stupor can be a result of chronic stress or inflammation. They can also be symptoms of an underlying health problem. Withdrawal from medication can cause the symptoms of Inertia or Stupor. It is always good to consult a doctor if either of these kinds of resistance are a regular problem.  
• If Inertia is the particular form of resistance to practice, check your sleep habits. If you are physically tired, try taking a short nap and make sure you are getting enough sleep at night. However, it is important to explore the cause of your drowsiness before going to take a nap, otherwise you will train your body to get sleepy whenever you sit down to meditate!

• If sleep or diet is not the issue, then check your posture. A straight spine allows for the lungs to be filled fully, puts less strain on the body and promotes better energy flow through the body. 
• Try taking some deep inhalations and long exhalations. This increases blood flow and helps to energize the body. The Yogic practice of Pranayama is another method of increasing oxygen and blood flow in the body and can be very effective in revitalizing the body. 
• Meditate with your eyes open. Closed eyes can induce or support drowsiness and can increase thinking, especially day-dreaming and fantasy type thoughts. If it is just too difficult to meditate with your eyes open, then occasionally open the eyes during meditation to prevent drowsiness or halt activating the imagination.
  
• Try meditating in a well-lit room or facing a sunny window. Meditation doesn't have to be done in darkened, candle-lit rooms. Light activates the body and tells the brain that it is day-time or at least time to be awake and alert. 
  
• Get up and walk! Try a brisk walking meditation to get the body moving, the blood flowing and the lungs and heart pumping. Go outside, experience walking in nature, where the sun, the wind, the rain or snow and singing birds are.  
  

On Sunday, July 19th 2015, members of the Lotus Heart Zen sangha, in Oneida, NY traveled to visit the Grafton Peace Pagoda in Petersburgh, NY.  Starting out, it was a partly sunny, warm and very humid morning. We traveled in two cars, comfortably air-conditioned (thankfully!) on an easy two and a half hour drive to the Grafton Peace Pagoda, which was nestled in rolling green hills.

It was a spectacular sight to see the brilliant white pagoda against the backdrop of green trees and clouded blue sky. We wandered about the Peace Pagoda for a short time, then lined up and began chanting "Namo Shakyamuni Buddha, Namo Amitabha Buddha, Namo Cundi Bodhisattva" while walking slowly around the two levels of the pagoda. 

Then we headed over to the temple, passing the beautiful waterlily and cattail pond on our way. At the temple, we met the resident nun Jun Yasuda. She lead us in a ceremony to honor our 

Photo Credit: Mitchell Joyce