So,
In this meditation,
I'll be guiding you through some awareness of both feeling tones and working with mind states and emotion.
So,
Taking a posture that's workable and sustainable.
Both feeling relaxed and alert.
Connecting with the breath.
Aiming the attention towards either the tip of the nose or the rise and fall of the belly.
Breathing in.
Know that you're breathing in.
Breathing out.
Know that you're breathing out.
As awareness builds,
We can begin to expand the awareness from the breath and body to what's known as the feeling tones.
These subtle experiences of pleasant,
Unpleasant,
And neither.
So,
We'll notice when there's thoughts or feelings or sensations in the body,
Even sounds,
Sights.
Is there a subtle vibration of pleasant,
Unpleasant,
Or neither?
This is the practice.
This present time awareness of what's happening within us and around us in any given moment.
This is the practice.
Increasing the awareness of the feeling tones.
Increasing the awareness of breath,
Body,
Feeling tones.
Sustaining that awareness over time.
We can begin to work with mind states.
Mental and emotional vibrations or fabrications.
We do that in a pretty systematic way.
Maintaining the connection,
Breath and body,
Present time awareness.
When there is something compelling in the mind,
A story,
A memory,
An emotion,
We just recognize it.
Recognize where the mind has gone.
We can begin to work with the mind.
When there is something compelling in the mind,
A story,
A memory,
An emotion,
We just recognize it.
Recognize where the mind has gone.
When there is something compelling in the mind,
A story,
A memory,
An emotion,
We just recognize it.
Recognize where the mind has gone.
When there is something compelling in the mind,
A story,
A memory,
An emotion,
We just recognize it.
Recognize where the mind has gone.
When there is something compelling in the mind,
A story,
A memory,
An emotion,
We just recognize it.
Recognize where the mind has gone.
When there is something compelling in the mind,
A story,
A memory,
An emotion,
We just recognize it.
Recognize where the mind has gone.
And then we begin to acknowledge or accept that which is happening.
Maybe it's a repetitive thought that has come back again and again,
Asking to be looked at,
Processed,
Felt.
So we're going to recognize,
Acknowledge its presence,
And then begin to investigate the felt sense of this mind state.
Not in an intellectual way,
But in the body.
Where in this body do I experience maybe anger or fear,
Loss?
Where in this body do I experience anger or fear,
Loss?
You you you and then as we become aware of the felt sense can we non-personalize non-identify with this mind state with this emotion you this is a process known as rain an emotion or a memory or a mind state arises and we recognize we don't turn away from we actually turn towards and acknowledge even accept what's present then investigating into the felt sense the physical sense and non-personalize or non-identify with the mind state or the emotion so as not to be swept up into the story instead seeing it as a cloud passing through the sky of our awareness you you recognize knowledge investigate and non-personalize.
This practice takes some time.
So feel free to come back and listen to this again.
