Welcome to this meditation practice on mindfulness,
A feeling tone.
This practice is part of a series from Buddha's teachings on establishing mindfulness in the Satipatthana Sutta.
And in this practice,
We explore the second foundation,
Feeling tone.
So feeling here doesn't mean emotions like anger or joy,
But it's something more specific.
What in Pali is called Vidana.
The tone of experience is pleasant,
Unpleasant or neutral.
The Buddha observed that between what happens and how we react to it,
There's an important step we often miss.
Whenever we encounter something through the senses or the mind,
A feeling tone arises.
Pleasant.
Unpleasant.
Or neutral.
Almost immediately the mind tends to move towards what is pleasant,
Away from what is unpleasant,
And to overlook what is neutral.
By learning to recognize these feeling tones clearly,
We begin to see our patterns of craze and aversion more directly,
Which gives us more freedom in how we respond.
So we'll start this practice by finding somewhere quiet and taking our seat.
And this can be any posture.
Any way where we can be receptive.
Open.
And present to the practice.
So finding a position where you're not straining,
Not forcing anything,
But you have this gentle,
Soft alertness.
And then we establish mindfulness in front of ourselves.
So we can do this first by checking in with our intention.
Why are we here to practice?
What's brought us here today?
And then we can also establish mindfulness in front by placing our attention in the front of our body on our breath.
Maybe the nostrils,
The chest,
The belly.
And then just watching,
Noticing the breath coming and going.
Being aware.
And breathing in.
And being aware.
I'm breathing out.
No need to change the breath,
Just noticing how it is long or short.
Letting it come and go.
Simply being aware as best you can.
Anytime the mind wanders,
Just bringing it back with gentleness.
With patience.
Coming back to the breath and starting again.
If you need a tighter focus,
Maybe just watching closely each breath all the way from the very start of each inhalation to the very end of each inhalation.
And then the same with each exhalation,
Watching closely from the very moment it arises all the way through to the moment it passes away.
If you feel like you're making a little bit too much effort,
Too much straining,
Then seeing if you can just relax this awareness of the breath,
Simply being aware of the breath.
In the body.
As you breathe in and out.
Letting the breath calm the body.
Or maybe actively using the breath to calm the body if that's what you need.
Just noticing the breath arising,
Passing away,
Coming and going.
Simply noticing with this gentle,
Soft awareness.
Being aware of the posture of the body as you sit here or lay,
Just noticing how that feels.
Just reminding ourselves gently.
The body comprised of these different parts,
The skin,
The flesh,
The bone.
Comprises of the elements,
The earth,
The water,
The fire,
The air And remembering that these elements arise and pass away too.
They come and go.
So glimpsing the true nature of our body,
Reminding ourselves of this,
As we move into the practice.
And now we begin our exploration of the feeling tone.
Mevedana,
Pleasant,
Unpleasant,
And neutral.
So the closest word to Vedana is emotional balance.
Which is often used on a scale of 10 to minus 10,
About how positive we're feeling,
With zero as neutral.
So you might notice at times you have a strong like or dislike,
You feel very positive or not so much about something.
Maybe a more 7 or an 8 or sometimes it might be very subtle a 3 or a 4 So with this practice,
We're just going to be curious what our experience is,
Moment to moment.
We're not making anything happen.
We're not needing anything special to happen.
Just seeing what's there.
So we begin with the pleasant feelings.
So just gently scanning the body,
Noticing if there's any sense of pleasant experience.
Could be an ease,
A warmth.
A softness,
A coolness,
Pleasant sound.
Don't overanalyze when we do this.
Don't make it complicated.
We're just recognizing what's there.
So scanning through the head.
The neck.
The shoulders.
Pleasant.
The arms.
The hands.
The fingers.
Recognizing anything pleasant.
No need to describe,
They're just recognizing.
The chest,
The abdomen.
The bat.
The hips.
Pleasant.
The legs,
The feet.
The toes.
Simply knowing.
Recognising.
Pleasant.
Nothing more.
And now we scan for unpleasant feelings.
Maybe there's some tension,
Some pressure.
Some discomfort.
And again,
With just simply knowing,
Simply recognizing unpleasant.
We're allowing it to be there without needing to push it away.
So this time we start from the feet.
Toes,
Feet.
Night.
Recognizing and pleasant.
The hips,
The back,
The abdomen,
The chest.
Unpleasant.
Fingers,
Hands,
Arms.
Shoulders.
Recognizing unpleasant.
The head.
Simply knowing unpleasant.
Just recognizing nothing more.
And now we move to the neutral feeling.
So perhaps there's some areas that neither feel pleasant or unpleasant.
They're a little quiet,
Unnoticed in the background.
You might seem almost invisible.
But sometimes from this neutrality the mind begins searching for something more interesting,
Looking for distraction,
Even if it's painful.
We want to simply notice.
If there's any neutral feeling present.
We start scanning the body from the head this time.
Head,
Neck.
Just recognizing neutral.
Shoulders,
Thumbs,
Hands,
Fingers,
Neutral.
No need to describe further or react,
Just recognizing.
The chest,
The abdomen,
The back,
The hips.
Just recognizing neutral.
The legs,
The feet,
Toes.
Mutual.
Just recognizing nothing more.
And then we open our awareness more widely.
And we're not looking for any emotions or stories or explanations.
We're simply asking moment by moment.
What is the tone of my experience right now?
Maybe some pleasant.
Some unpleasant,
Some neutral,
Maybe some mixture of these.
So being open to what's there,
Being curious what's there.
How strong is it?
Maybe it's a six or a seven.
Maybe less.
And when you notice it,
When you observe it,
Does it stay the same?
Maybe it fades to a four or a five,
Or maybe it intensifies.
Just seeing what you notice,
Nothing wrong or right to experience,
Just being curious.
If something unpleasant,
Uncomfortable arises,
An itch,
A pain,
Just pausing for a moment.
Noticing any pull,
Any urge to react.
Any urge to move or scratch.
And seeing if you can just observe this moment of reactivity.
It's not about suppressing or forcing anything.
You can respond after a moment if you need,
But doing so with choice and awareness.
Whenever the mind wanders,
As it will,
Just gently noticing,
Returning with patience.
And perhaps noticing the feeling tone of the distraction itself.
Pleasant,
Unpleasant,
Neutral.
Okay.
As we watch the feelings arise and pass away,
Maybe noticing some that are more subtle.
Or maybe noticing some patterns.
Or simply noticing this change.
Feelings arise,
Change,
Pass away.
Maybe noticing how much discomfort and pleasantness comes from the body.
An ache,
A tension,
A pressure,
Heat or cold or hunger,
Thirst.
You'll be noticing that much of what we do in our lives is simply responding to these unpleasant feelings arising in our body.
Maybe even observing the pleasantness or unpleasantness as you breathe in and out.
Point where the inhalation turns from pleasant to unpleasant.
And you have this need to exhale.
And the same with the exhalation,
Noticing.
And it changes.
And pleasant.
Maybe through neutral to unpleasant.
You might notice different kinds of pleasant feelings.
Somewhere connected with getting what we want,
Achieving something,
Being seen in a particular way.
Maybe there are some others which require a simple ease.
A sense of presence.
A feeling of contentment.
The Buddha regarded these pleasant feelings.
As supportive of the past.
Maybe you notice some different kinds of unpleasant feelings,
A small disappointment when we notice the mind has wandered.
Recognition of some frustrating habitual pattern.
And whilst this might cause us discomfort.
Again,
Such feelings can support wisdom and growth.
They're not reinforcing our harmful aversion,
But again,
Buddha saw these can support and energize our practice.
And through this practice we begin to see something important,
His feelings.
They arise,
But they pass away.
They're not permanent.
They're not who we are.
And as we see them more clearly,
We begin to notice the space between feeling and reaction.
A space where wisdom can enter.
A space where we do not have to follow every single impulse to grasp,
Resist or ignore.
Little by little this is how our freedom grows.
Bringing awareness to these feelings as they arise and letting them pass by,
We begin to loosen the habits of craving and aversion.
And we can cultivate a wiser,
Deeper relationship with our experience.
So letting go the effort and just noticing the breath once more.
Noticing the body being supported by the ground.
Letting yourself be held.
Maybe taking a few deeper more conscious breaths And then slowly,
Gently,
In your own time,
In your own way,
Bringing yourself back.
From practice.
Maybe moving,
Maybe stretching,
Whatever you need.
And seeing if you can keep this softness,
This awareness with you as you move into the day.
It's mindfulness,
Feeling tone practice.
Is now complete.
