Welcome to week 3.
Accepting pleasant and unpleasant sensations as they are.
Assume a comfortable sitting posture.
Keep the spine straight.
Close your eyes if it feels comfortable to you.
Or you may want to keep it open if it helps staying awake.
Begin to be aware of your body.
Begin to be aware of your feelings and sensations.
Now I invite you to pay attention to the sensations in your body.
Don't be frightened by the feelings.
They are all part of you and they just want attention that's all.
And some bit of love and just listening to them.
Now having felt your body,
I want to invite you to focus on a particular part of the body that's not very comfortable.
Not very pleasant.
So for example,
Maybe your back is hurting.
Or your legs are hurting.
So just be aware of that.
So I want you to consciously look at the sensations as it is.
I just want you to contain that energy,
That sensations in your body.
Now when we say pain,
That's a word.
That's simply a word that's associated with some sort of unpleasant sensations.
So just break it down.
When you just look into that unpleasant,
What is that that you don't like about it?
Just notice what is your reactions.
What is it?
And just see how do you feel from how you started in the beginning.
Has the feelings and the sensation change your perception towards that sensation?
Has that change at all?
Okay now,
When you're ready.
I would like to invite you to scan in your body any sensations that you may be feeling a bit comfortable.
Maybe your toe is comfortable.
Maybe your hands are comfortable.
Maybe your heart is comfortable.
Maybe certain part of your body is very comfortable,
Very relaxed.
And you feel kind of very accepted and very pleasant in a way.
And I want you to kind of zoom in to that experience.
Try to be with it as it is.
See if you can just acknowledge the fact that it's there.
Without grasping to it.
Without attaching to it.
And when they change,
I want you to be very non-judgmental.
I just want you to stay as it is.
What you call pleasant sensations is still a mental construct.
It's still how you give meaning to it.
So what we're doing here is,
Instead of going into the extremes of unpleasantness and the concept of pleasantness,
We're learning to see reality as it is.
Okay now,
Let go of all the effort to practice mindfulness.
Get a sense of your whole body.
And feel yourself as a complete,
Just as you are.
At peace.
Just as you are.
Remember this sense of being is always available to you when you need it.
So rest in this stillness.
Acknowledge the time that you've taken to nourish the body and mind.
And you can come out from this meditation gently.
Being aware of the transition into whatever next that you need to do.
You can slowly open your eyes and stretch your body,
Stretch your hands,
Stretch your legs and wide open.
And you can come out from this meditation gently.
Being aware of the transition into whatever next that you need to do.
