You're probably familiar with meditations that begin by inviting you to get comfortable.
And perhaps to take a few steady breaths.
In this meditation,
We'll do something a little different.
Instead of trying to relax.
Or change how we feel.
We're going to start by exploring how we actually feel.
This subtle shift aligns with the core teaching from Pema Chodron.
Namely,
That the efforts we make to change how we feel are often accompanied by some form of resistance.
And this resistance makes the feelings harder to handle.
But it also makes it harder to relax.
So for now,
Just notice what's present for you.
For example,
Does your body feel comfortable?
Or uncomfortable.
Does it feel warm?
Or cool.
Tired or energized.
Are there places that feel sore?
Any signs of tension or pain.
Any emotion.
If nothing stands out,
That's fine.
Perhaps you're simply aware of the texture of the clothing on your skin.
Or the texture of the chair or bed or floor upon which you rest.
Take some time to identify and explore whatever feelings are present.
Whether they're simple physical sensations.
Or feelings of a more emotional nature.
And consider for a moment.
Is what you're feeling easy to be with.
Or more difficult.
It's common to worry that feelings will intensify if you look at them closely.
But I found the opposite to be true.
When I'm willing to explore how I feel,
Things usually become easier to handle.
So let's try that now.
Of course,
As we proceed,
You can choose to pause or stop at any time.
For now,
Perhaps you can let your attention be drawn towards one primary sensation.
Whatever seems to be asking for your attention.
It may be pleasant.
It may be unpleasant.
It may be obvious.
Or it may be subtle.
Whatever the case,
See if you can get a clear sense of where the feeling is located.
Perhaps there's a contraction in the chest.
A typus in the throat.
Some kind of movement in the belly.
Or a vibration in the solar plexus.
Perhaps something else entirely?
Or nothing much at all.
So simply go to whatever sensations are calling you.
And if it helps to bring them into focus,
Gently place a hand on that area.
Not to fix it or soothe it.
But simply to make contact.
As if you were saying I'm here.
I see you.
Now don't be in a rush to move on.
Let your attention linger with whatever sensations you find.
Almost as though you were soaking them up.
Does the feeling you're focusing on have a shape?
A texture.
Does it pulse or shift?
Intensify.
Or move it.
And notice.
Is there any part of you that wants the feeling to go away?
Any part that wants to feel differently.
If so,
Just notice that resistance.
And if possible,
Let go of the wish to feel any different.
Just for a moment.
Noticing what happened in that moment.
Then allow yourself a rest,
A few moments just to be.
Without having to do anything.
Without having to follow these instructions.
Without having to feel differently or to do this right.
Whatever that might mean for you.
Just resting.
Knowing that a few moments of rest can be a valuable thing.
Then,
Very gently,
Notice what's calling your attention now.
It could be a feeling.
It could be a short.
If you find yourself drifting into some story.
A prediction,
A judgment,
A memory,
A worry.
Just go with it for a while.
Let that voice have its say.
Knowing that you don't have to suppress your thoughts.
And nor do you have to follow them,
Or believe them,
Or do anything about them.
And after some time,
He might just pause and ask.
Is this thought helpful?
And see what answer comes to mind.
Then,
Just out of interest,
Notice how you're feeling.
If you're okay feeling whatever you're feeling.
Note that.
In the absence of resistance.
And if you aren't quite okay with feeling whatever you're feeling.
Note that.
And the presence of resistance.
And then,
Just briefly,
Let's explore resistance itself.
With that in mind.
See if you can recall something that brings you joy.
You might think of a good friend or a pet.
A song or a poem.
Some place,
A beach or garden.
And simply notice how you respond to those things,
Those images,
Those memories.
Perhaps your chest feels open and soft.
Maybe you feel a certain lightness.
And notice how effortlessly you open up.
And welcome those things you enjoy.
And you might wonder to yourself.
What would it be like to bring that same openness to difficult thoughts and feelings?
So let's try that now.
Take a moment to scan your body and notice whatever is present.
If you find some point of discomfort or contraction.
Come and see it.
And notice if there's a tendency to tighten up or pull away.
Notice the difference between bracing against a feeling.
And softening around it.
Between resisting it.
And letting it be exactly what it is.
And if you do notice any resistance,
Tightening,
Pushing away,
Wanting it gone.
Let that be.
Just as it is.
Allow it to be present.
In the same way you allow pleasant feelings to be present.
Would everything be just as it is?
The contraction,
The resistance?
The press.
The whole moment.
Not making a problem out of any of it.
Let the sensations shift.
Rather cheap.
If it stays the same,
Let it stay the same.
Letting go just for a moment.
Of the need to control things.
You're practicing what Pema Chodron calls a green.
Not approving,
Not liking.
Just not fighting what's already here.
Of course,
In some circumstances,
Your mind might scream,
I do not like this experience.
I want it to go away.
I can't stand it any longer.
And you can let that be a part of your experience too.
In this way,
You gently widen your capacity to be with the full spectrum of experience,
Thoughts,
Emotions,
Reactions,
Discomfort,
Everything.
And you're not doing this to make things go away.
Instead,
You're expanding your capacity to tolerate things just a little more.
TheThoughtsPay.
Stock The emotion may not leave.
Don't you change your relationship to them?
And perhaps,
As a result.
.
.
You find that things feel a little less overwhelming.
You might discover that you can hold more than you thought.
And as we draw to a close Just stay with whatever feelings are there for a few more breaths.
Not in order to relax.
Not in order to change anything.
Just to remain.
With the feeling.
Feeling what you're feeling without running away.
Without reacting to your reactions.
Without trying to change anything.
And without trying to control anything.
Thanks for listening.
I hope this way of practising helps.
And then you can bring a little of this openness to whatever feelings show up for you today or tomorrow.
And I hope to see you here again soon.
