Deeper Mindfulness - Feeling Tone Moment By Moment

This is a twenty-minute meditation to deepen mindfulness of feeling tone (vedana). It starts by anchoring attention in the body, then turns to register the pleasantness or unpleasantness (or neutrality) of what makes contact with the body/mind, including sounds, then thoughts, and emotions. Gradually, the invitation is to register the felt sense of each and every moment, using the out-breath as a reminder, allowing the feeling tone to be just as it is, as best you can.

If the mind gets lost or feels restless, the invitation is to say, on an out-breath, 'No action needed, right now' to help let go of the mind's tendency to be over-busy.

Reviews

Thank you, Mark. That's a wonderfully effective way to calm the over-busy mind. I particularly love saying, “there's nothing to be done right now.” Very freeing. This is one I’ll return to regularly,; it felt that I was going quite deep.

Practicing being with the discomfort of monkey mind helps me develop compassion for myself and others. Thank you for your kindness in bringing this meditation.

Such a simple practice, with wonderful
grounded direction. Noticing my monkey mind darting around with curiosity, but coming back to that secure anchor point each time - so much rich learning - thank you Mark 🙏

Such a helpful practice, noticing the breath by breath changes in feeling tone, all led by the comforting compassionate voice throughout. A real gift of a practice. I'll definitely keep returning to this one.

Amazing 🧘🏼‍♂️, every single time 🫰🏼 blessed to receive 🙇🏼‍♂️