This is an exploration of pleasant,
Neutral and unpleasant experience.
We all know that everyone perceives life in very different ways and that's because experience is filtered through our own judgement.
So the same event could be very enjoyable for someone,
Highly stressful for someone else or completely neutral for other people.
So this is an exercise in recognising a judgement of filters,
How we categorise experience which is essentially just sensory input and how we tend to lean into what we consider the pleasant and lean away from what we consider unpleasant experience.
So if you're ready take a comfortable seat,
Feet flat on the floor,
Spine nice and straight and let your muscles soften up.
Let your shoulders soften up.
Your jaw,
Your forehead,
Your hands and let your eyes close if it's comfortable to do so.
And we're going to scan our body in search of either pleasant or neutral or unpleasant sensations.
So first of all check your body for something unpleasant.
It could be something like some tension in the shoulders or somewhere in your head.
Maybe some kind of background discomfort.
Check your back,
Check your feet.
Is there anything you can find which is less than ideal?
Maybe you can detect some tiredness or you're aching somewhere.
So just feel into that sensation and you can label it unpleasant and just notice how it feels.
And now ask yourself what is it specifically that makes it unpleasant?
What element is it which you perceive as unpleasant?
It could be for example the tension.
It could be the temperature.
Does it feel like it's burning?
Is it inside?
Is it on your skin?
Is it in your bones or muscles?
And now imagine breathing into it as if your breath could go all the way through your lungs and into that body part which feels unpleasant.
And as you breathe into it what is happening to the sensation?
What do you notice now?
And what about your own attitude towards it?
Is it a kind attitude?
Or is it harsh?
Ah this should not be happening.
Shouldn't be allowed.
Oh I really don't like this.
I wish it would stop.
Or is it neutral?
And as you are staying with the sensation how hard is it or is it easy to stay with it?
Is there resistance?
Or is there acceptance?
And now let go of the unpleasant sensation and see if you can find something neutral in your body.
Just the body part which is feeling like nothing much at all.
And as you put your attention there in this neutral spot can you identify what it is that makes it neutral?
Is it a sensation or the absence of sensation?
And what does it feel like?
What does neutral feel like?
And what's going on with your attention?
Is it hard to stay with this experience or easy?
Harder than before or easier than before?
So let's do the same as before and imagine breathing into this area.
Let your breath go through your lungs and all the way to this point in the body which feels neutral.
And as you do so what is happening?
What is changing?
And now let go of this neutral sensation and scan your body for a pleasant sensation.
So see if you can find an area in your body which feels nice and relaxed.
Maybe a pleasant tingling or just feeling comfortable.
If you can't find anything how does your nose feel?
Noses are typically relaxed.
Or what about your ears?
Or what about your breath?
Everything can feel very pleasurable sometimes.
And as you put your attention on this part of your body what does it feel like?
What is it specifically that makes it pleasant?
Do you detect any attachment to it?
Are you emotionally leaning towards it and hoping for more?
Notice how pure experience happens first and then your judgement,
The categorisation and then your reaction.
How easy is it or how hard for your attention to stay with this part of your body?
And now expand your attention out to the whole of your body.
The whole of your experiences,
The whole of the sensations in the body.
And feel how the body is breathing and gently moving with the breath.
Feeling an awareness of the sounds around you and the space that you are in.
And then start gently wiggling your fingers and toes,
Gently moving your body.
You can have a stretch and when you are ready you can open your eyes.
Enjoy the rest of your day.
