Paper 05

Sloth (Thina) and torpor (Middha) are recognized in Buddhist teachings as two components of the five hindrances (pañca nīvaraṇāni) that obstruct mindfulness, concentration, and progress in meditation. These hindrances reduce mental clarity, weaken motivation, and negatively affect the psychological and spiritual wellbeing of meditators. Although Buddhist scriptures provide practical methods for overcoming these obstacles, limited empirical research has examined how mindfulness contributes to the wellbeing of meditators through the management of Thina-Middha.

This paper examines the role of mindfulness in overcoming Sloth (Thina) and Torpor (Middha) and explores its implications for the wellbeing of meditators. It aims to demonstrate how Buddhist mindfulness practices cultivate mental clarity, balanced effort, and emotional resilience, thereby enhancing meditation quality and overall wellbeing.

The study is based on a mixed-methods design that combines qualitative and quantitative approaches. Survey data were collected from 62 meditators, and semi-structured interviews were conducted with 20 experienced practitioners from four major meditation centres in Mandalay, Myanmar. The empirical findings are interpreted alongside teachings from the Pāli Canon, the commentaries, and contemporary mindfulness scholarship.

The findings reveal that physical fatigue, mental restlessness, and diminished spiritual motivation are the principal causes of Thina-Middha. Mindfulness practices including mindful breathing, walking meditation, wise attention (yoniso manasikāra), and balanced effort (vīriya)—were found to effectively reduce these hindrances. Participants reported improved concentration, emotional stability, sustained awareness, and greater psychological and spiritual wellbeing through consistent mindfulness practice.

Mindfulness plays a central role in overcoming Thina and Middha by transforming mental dullness into alert awareness and balanced energy. The study concludes that Buddhist mindfulness is not only an effective meditative practice but also a practical approach to promoting the holistic wellbeing of meditators.