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.