B.E.L.L.A.

From Gil Fronsdal, BELLA, an approach for being mindful of the Five Hindrances:

B.E.L.L.A. = Be, Examine, Lessen, Let Go, Appreciate

  • Be: Let it be. Don’t act; don’t react; stay present.
  • Examine: Examine the components; uncover.
  • Lessen: Relax the body; focus on antidote, such as cultivating kindness. At worst, remove yourself.
  • Let Go: Once understood, let go.
  • Appreciate: When the hindrance is past, appreciate its absence; when no longer caught up, appreciate not being caught.

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