Welcome.
This is a meditation on sitting with pain and discomfort.
First I'd like to invite you to find a way to put your body that doesn't use up a lot of physical or mental energy and you can still listen to instructions.
This could be sitting,
Standing or lying down.
Now just pause for a moment to take in your surroundings.
Use your senses to find some things around you that are comforting and familiar.
Maybe you can see a photo or a symbol or smell some incense or flowers.
Maybe you can sense your body being held by the earth or you can hear birds outside or even the hum of your electronic device.
I invite you to scan your surroundings for a second time.
Only this time,
See if you can notice the absence of danger.
If you find yourself looking for danger,
You can gently remind yourself that you're surrounded by comforting sights,
Smells and sounds.
And in case you need it,
Any time during this practice you can ground yourself by pausing,
Using your senses and taking in the comfort of your surroundings.
See if you can shift your attention inward now.
You may want to close your eyes or leave them open.
Starting at your head,
Scan your body to see if you can find a place that feels neutral.
It doesn't have to be anything profound.
It could be something like your big toenail or the tip of your baby finger.
It could be the sensation of your breath as it leaves your nostrils.
Rest your attention there and mentally note the qualities that make it neutral.
And if it feels useful,
You could even try putting your hand there to enhance your connection to it.
Give yourself permission to use this neutral place as a home base if you need it during practice.
At any time,
You can go back and note its neutral qualities as a way to recenter yourself.
I want to take some time to acknowledge that sitting with pain and discomfort is difficult and we're about to do it.
See if you can be curious about what comes up for you when you hear that.
You might notice some resistance.
There may be some thoughts or physical sensations that come with that.
Know that feeling resistance in our minds and bodies is natural.
Our nervous system braces against when we encounter difficulty in order to help us survive.
See if you can just note the sensations,
Emotions or thoughts that come up right now,
Whatever they are.
Know that you don't have to change it or be anywhere else.
You are exactly where you're at.
I invite you now to scan your body for a second time.
This time,
See if you can notice any unpleasant sensations that are calling your attention.
Maybe there's some achiness in your muscles.
Maybe you have a headache.
Maybe the posture you chose for this practice is making your body uncomfortable.
Maybe you notice an itch.
And as you're shifting your attention to unpleasantness,
Try to keep in mind that it's not necessary to go big or go home when you practice mindful awareness of pain.
If you notice yourself clinging to the idea of doing this practice in a specific way,
See if you can slow down and consider that mindfulness of pain and discomfort looks like this too.
Without judging,
See if you can note everything that makes this painful.
What emotions are here?
What are you thinking about?
What other sensations do you notice or feel in your body?
How are these emotions,
Thoughts,
And sensations changing on their own?
What might you be trying to do to change the sensations,
Thoughts,
Or emotions,
If anything?
And if you need to,
Remember you can go back to that neutral place you identified earlier.
See if you can be curious about what comes up when you are reminded of that neutral place.
Do you notice some comfort or relief or maybe some resistance?
Whatever comes up,
Just notice.
As a way to create some space around the painful emotions,
Thoughts,
Or sensations,
See if you can offer some gratitude to anything you are feeling or noticing right now.
Seeing if you can thank those sensations,
Emotions,
And thoughts for showing up,
For trying to help you and keep you safe.
Whatever is showing up,
Know that you are taking care of yourself.
Maybe you can remind yourself that compassion and metta look like this too.
When it feels okay,
See if you can bring your attention back to your whole body and your breath in this moment.
Maybe move your body in a way that feels needed or pleasant.
And as we end this practice,
I invite you to place your attention on your breath and without controlling it,
Just notice the next three full breaths.
And shortly,
I will invite the bell to end the practice.
