Dear Friends,
In his talk on energy as a factor of awakening, Joseph Goldstein offers some insight into the interplay of effort and energy in our practice.
Satipatthana Sutta – part 29 – Factors Of Awakening: Energy (the section from about 33:00 through 40:00)
https://www.dharmaseed.org/talks/1967/
Joseph highlights a something we may have noticed: effort itself can generate energy. He notes, “Usually we think that we need energy to make any kind of effort to do something. If we’re feeling low energy, there’s often the thought, ‘I can’t do it now–I need to rest, and then I’ll have the energy to do it.'” But sometimes, simply making the effort is what revitalizes us.
You may have experienced this yourself: feeling depleted but deciding to engage anyway, only to discover that the effort renewed your energy. (Some friends in a training group I’m part of shared this very realization recently!)
In meditation, we can explore this principle by gently pushing our limits with curiosity and courage. Joseph suggests experiments like sitting a little longer than usual or resolving to remain still for a period. Importantly, these efforts should stem from genuine interest and willingness–not from a sense of “should” or right versus wrong–so they remain skillful and energizing.
I have noticed my own tendency to get a bit wiggly during sitting practice. I recall a retreat where I resolved to sit completely still for one session. It was transformative: I observed itches rise and fall, the urge to check my watch come and go, and felt a gentle surrender into the moment. When the bell rang, I experienced a wave of elation and energy.
At other times, however, when the mind feels tight or overexerted, the practice may call for relaxation and spaciousness. This softer approach allows natural energy to emerge, without the strain of pushing.
Balancing these approaches–effortful engagement and spacious relaxation–requires sensitivity to our own patterns and needs. The cultivation of viriya (energy) is a dynamic and deeply personal process, guiding us toward greater liberation.
How do you notice the cycle of effort and energy in your practice? What helps you balance these approaches skillfully? I welcome your reflections.
With good wishes,
Andrea