A practitioner asked how to handle restlessness and the defilements that arise while sitting in meditation.

When we first begin sitting, whatever defilement is present starts showing itself, continuing to show itself until it's spent — much like a phone battery that keeps draining the more it's used. We only need to know that this is simply the defilement showing its result; there's no need to engage with it. Once the sphere of knowing is established, the sphere of mindfulness is established, and the defilement gradually dissolves. While noting, you can stay with the recitation "Samma Araham," or simply be aware of whatever restlessness arises. It's like driving to another province and seeing the scenery pass on either side — the restlessness, whether images or sounds, simply appears for us to notice, the way you'd notice the chatter in a busy market: you just notice it, without engaging.

If the noise becomes bothersome and you don't want to keep hearing it, you can use the recitation "Samma Araham," counting one, two, three, and so on, comfortably. If you lose count, simply start again — that's fine, because we're not after quantity, only the sphere of knowing what we're currently aware of. That sphere of awareness — the sphere of mindfulness — draws merit in to dissolve the defilement, and it gradually grows lighter. Just give it time. As you keep anchoring to that sphere of awareness, merit is drawn in faster to dissolve the defilement. What began as a chaotic, confusing restlessness with no clear thread becomes something you start to recognize — "ah, I'm restless about this" — and then that restlessness gradually recedes, appearing less and less often, until at some point you notice the restlessness has grown much lighter, sometimes almost gone entirely. If drowsiness takes over and you fall asleep, that's fine too — it's simply a defilement making us sleep; once you wake refreshed, you can continue sitting.

It will gradually improve on its own, naturally. All that's needed is to understand, learn, and practice in line with how things naturally unfold — don't rush, and don't expect things to go exactly as you wish, because the more dissatisfaction there is, the more confused and chaotic things become.