Hello,
In today's meditation we're going to focus on how the pain in our body can be used as a purifier.
So we all have that sort of experience in our physical body sensation that is a little bit painful,
Could be a little,
Could be more.
And so we want to use that pain to purify our consciousness in today's meditation,
In today's practice.
So let's settle into the posture by sitting comfortably.
Choose your position.
Could be seated on the chair,
Could be lying down,
Or could be you crossing your leg comfortably.
Whatever position you are in,
Make sure you're really comfortable,
That you can hold it for a little short while.
And for whatever reason,
If you felt like some discomfort at some point of time,
Feel free to move,
But move slowly,
Gently,
Mindfully,
So you don't interrupt your concentration.
So let's bring that posture into comfortable position with a nice long neck and a nice soft jaw.
Perhaps you choose today to close your eyes.
You're welcome to have your eyes open if you prefer,
Or soft gaze.
So now that you settle in,
We are going to do a practice to visit our physical body sensations in our body.
So you can have your eyes in whatever shape you like.
But I normally prefer to close my eyes when I am actually looking for the physical body sensation.
Just kind of expedite the connections and make us a little closer to that feeling.
So we are going to take our attention to the part of the physical body that is a little bit uncomfortable.
This could be arising from a discomfort that you have in your body,
Or could be from a pain that you're experiencing,
Or it could be arising as you're trying to maintain this good seated posture.
It could be subtle discomfort or could be a quite intense discomfort.
So letting your attention scan through your entire body and see if there is any sensation that is present that might feel some discomfort.
It could be as simple as your hands,
Fingers are cold,
Or perhaps you feel a little too warm cold in your body,
Or you could be even feeling tired or hungry.
There are many reasons to find ourselves in that uncomfortable sensation.
We are not pushing away or trying to fix anything or any of these uncomfortable physical sensations.
As we're sitting here,
We're trying to detect or experience any sensation in your body.
So if you do find that,
We are directing our attention to that part of our body.
So we can narrow our focus on that part only.
If there are too many areas,
Just choose one.
And if you are lucky and you don't find any part of sensation that is uncomfortable in your body,
In your physical body,
Then you can work with any part that you like that is more neutral,
More pleasant.
Either way,
Comfortable or uncomfortable,
We're using our concentration to hold our attention steady on that particular sensation that we have chosen to work with.
So you're kind of absorbing your body and you're looking at your body and you're really zooming in to find that particular sensation.
So we're bringing our attention to that particular sensation in order to clarify,
To see in a way that reveal the component,
The quality that makes up that sensation.
So we can begin to notice how much space this particular sensation is taking from our body.
Maybe very small,
Like the tip of the fingers or large,
Or sometime might be feeling globally through the entire body.
You might notice the intensity to the sensation or you might notice the lightness to the sensation.
See if you can bring that attention and concentrate.
I invite you to completely open this experience exactly as it is and say yes to it.
Allow it to be exactly as it is right now.
Quite often times when we bring attention to a sensation and this way of concentration,
Bringing clarity and equanimity,
It can reduce our resistance and our suffering.
Now we don't make this as a goal but acceptance our experience in this moment.
Perhaps bring our friendliness,
Our love and kindness to this particular sensation in my hope of not resisting it.
You have a choice to stay with this particular sensation as long as you feel comfortable.
You can also release this one,
Your attention,
And move to other sensations.
Choose the one that is challenging you or the one just a little uncomfortable.
Now this sensation that you choose could be pleasant due to emotional feeling,
Some excitement,
Or could be unpleasant due to physical condition.
So we are not going to make that distinction here.
We are going to try our best not to get into any narrative,
Any stories,
Histories,
Or any confusions around it.
Just purely attaching to the physical sensation with no thoughts,
No stories that are arising from the mind.
And what the mind does very well making stories.
So we stay away from that.
Perhaps as you focus on the sensation you might notice a movement within.
Maybe some vibration or waves,
Maybe pulsing,
Maybe changing shapes.
It could be growing or it could be shrinking.
Or it could be the intensity increasing or even decreasing.
Checking these changes from moment to moment as best as you can.
See if you can see any quality that is showing.
This can often unblock or entangle the sensation.
Or it might feel still solid deep.
Just notice from moment to moment doing your best to stay tracking it and focus on it.
Maintain your concentration.
The mind will wander.
The minute your mind wander and take your attention away and you feel that you have shifted,
Gently bring it back over and over to that sensation that you are focusing on.
So this particular sensation that we have chosen whether it is comfortable or even painful multiply by equanimity to produce purification of our consciousness.
So soften,
Open to your experience.
Don't argue.
Don't compare.
Don't judge.
Don't say yes.
It's yes.
On the flip side,
You might get attached to pleasant physical body sensation.
We can create equanimity to the positive in a way that intense our experience.
It would be more fulfilling.
Now we are zooming out of the entire body equally in our focus.
Letting the sensations rise and pass on different part of the body.
Not engaging,
Not judging.
Let the sensations rise and fall.
Let the attention be relaxed,
Moving into the external part of the body.
You can open your eyes halfway,
Soft gaze.
And now include all the sensation around the body from hearing,
Seeing,
Feeling,
Touching.
But not interfering,
Not engaging.
Just accepting whatever it is right now in this moment.
Accepting with open awareness.
So there are no preference,
No agenda,
No stories,
Nothing.
Just accepting whatever our sensations are feeling right now.
Connect with this spaciousness,
The openness in your sensations.
You just feel totally relaxed,
Senses are feeling beautifully,
Humble and relaxed.
You feel all is good.
And you let your attention open even more to whatever it is and whatever your experience is right now.
Saying yes with a smile.
Saying yes with love.
With love with no conditions.
Acceptance everything.
See the entire body.
Even the pain.
Even the comfort.
Everything is welcome.
And this brings the end of our meditation today.
We use the pain as a purifier.
We focus on that painful sensation in our body.
I hope you found the practice helpful.
I want to thank you for your practice.
Have amazing day and Namaste.
