Hello and welcome to this short meditation on getting curious with the sensations you feel.
So today we're going to look at uncomfortable sensations and letting go of resistance by acceptance and getting curious with the sensations.
So begin by finding a comfortable seat and noticing your breath.
Notice how your body moves with the inhale and the exhale.
Staying with the breath gently bring your awareness to where you feel uncomfortable sensations.
Going to the spot might bring some resistance,
But just remember that everything changes,
Including our pain.
It might increase or decrease.
It might change location and these things all represent impermanence,
The way of the world.
So let that message sink in that we can still detach from the pain as we know that it won't last forever even if slight changes occur.
Notice the boundaries of these sensations where you can feel comfortable just on the border without being pulled in to the center.
And breathe here for a moment.
Soften the boundaries.
Release tension in your shoulders and forehead as you breathe in to this boundary.
Knowing that you are safe and doing this exercise will not cause any more harm.
Begin to notice the shape of your pain.
Is it round,
Square,
Or misshapen in any way?
Noticing with curiosity,
Not with fear,
Because you are safe.
Notice if there is a color you would attach to these sensations,
A red,
A blue.
Breathe in to that.
Finally notice the sensations around,
Whether it's throbbing,
A tingling,
A dull ache,
With acceptance.
Knowing that we experience these sensations in pleasant events too,
Whether listening to the pulsing of music,
The tingling when you're excited,
Or stepping into a relaxing bubble bath.
And know that these sensations in other contexts can actually be pleasant.
Begin to come back to the border,
The boundary of the sensation.
Begin to bring your breath in and out,
Bringing space,
Letting go of tension.
Notice if the color has changed.
Notice the sensation moved anywhere else,
Even if it's very minute.
Has the feelings changed?
Even if you didn't notice any change,
Know that it is impermanent and change will happen.
You'll have moments where the intensity is down and moments when the intensity is higher.
But if we can let go of resistance,
Let go of fear by becoming curious,
We can greatly reduce the acceptance.
