This is a meditation on pain or discomfort.
You can start by getting into any comfortable position.
Sitting,
Lying down,
Standing.
Whatever is comfortable for you.
You can take a few deep inhales and long exhales.
And then we're going to establish a resource anchor.
So you can scan your body for any place that feels neutral or even pleasant.
For example your feet,
Your hands.
The sensation of air against your skin.
The resource anchor can also be an image.
An image of someone or something that feels supportive.
A spiritual figure.
A pet.
A tree or a flower.
Choose one image or one place in the body that will be your resource anchor.
Now spend some time focusing on the resource anchor.
Bring all your attention here.
Notice how this feels in your body and mind.
As we move ahead and start approaching an area of the body where there's more discomfort or unpleasant sensations.
Know that you can always go back to the resource anchor.
Trust your wisdom and go back to the resource anchor when you feel that the unpleasant sensations or discomfort become too much.
You can pendulate back and forth between the resource anchor and the area of your body where there is more discomfort and unpleasant sensations.
So now let us scan the body again and see if there is anywhere calling for our attention where there is more discomfort or unpleasant sensations.
Bring all your attention here.
Perhaps you will also notice a certain resistance.
Perhaps a tensing of the body.
Restricted breathing.
Notice this and if you can and want to experiment with trying to soften a bit around the sensation.
Perhaps exhaling.
Releasing some tension in the body.
Perhaps there are certain thoughts that come on top of the sensation.
Thoughts about the future.
Fear.
That the pain will remain or increase.
Recognize that this is thinking.
And see if you can let go of the thinking and come back to the sensation as mere sensation.
Even let go of the labeling pain and be curious about the sensation.
See if you can come close.
If naming is helpful you can try to name it using labels that do not judge it.
Pulsing.
Throbbing.
Piercing.
Flowing.
If a label comes naturally you can use it.
If not,
Let it go and just be with the sensation as mere sensation.
Notice how it changes over time.
How it moves.
How its quality changes.
Different from perhaps the idea that it is permanent and fixed and solid.
Perhaps you notice some space around the sensation.
Perhaps you can also notice that there is space within the sensation.
Just as there is space in the nucleus of an atom.
Remember as well that you can return to the resource anchor at any time.
And that returning to the resource anchor is not failure.
It's a training to go back and forth,
Pendulating.
Trust yourself in this movement as well.
Be kind to yourself.
This is difficult.
You are not merely this unpleasant sensation.
This discomfort,
This pain.
You are vaster.
There is an awareness that can hold it all without judging.
You are like the sky with clouds appearing and disappearing.
Like the open ocean with waves arising and disappearing.
Similarly,
This body and mind is a vast field with sensations.
Some pleasant,
Some unpleasant,
Some neutral.
Appearing and disappearing.
Sit with this vast awareness,
This openness.
Enjoy.
첫 Thank you.
