Everything is a mixed bag.
When we investigate the breath,
We can usually find both pleasant and unpleasant sensations.
When we investigate the mind,
We can usually find both pleasant and unpleasant thoughts.
When we investigate the feelings,
We can usually find both pleasant and unpleasant emotions.
As sentient beings,
We have the amazing power of directing our attention.
So in this practice,
I encourage you to develop the skill of placing your attention on the pleasant sensations of the breath.
As you develop the skill of placing your attention on the pleasant sensations of the breath,
You also cultivate the skill of placing your attention on pleasant thoughts and pleasant feelings.
And like any skill,
This eventually becomes easy.
For example,
When you walk,
When you talk,
It probably doesn't feel like a whole lot of effort.
Now this is not to say that unpleasant sensations,
Unpleasant thoughts,
Unpleasant feelings should be ignored or repressed.
Rather,
What we're gaining in this practice is choice.
So as you take three deep breaths now,
See if you can detect the pleasant sensations of the breath.
If you're like every other meditation practitioner ever,
You will have had varying degrees of success and failure as you attempted to place your attention on the pleasant sensations of the breath.
That is to say,
You may have experienced unpleasant sensations,
You may have experienced neutral sensations.
Nothing wrong with either of these,
But which would you prefer?
Let's try again at your own pace of breathing.
Gently placing your attention on whatever pleasant sensations of the breath are here to be found.
Let's try again at your own pace of breathing.
Once again,
You likely experienced some pleasant sensations,
Some neutral sensations,
Some unpleasant sensations.
Now I'd like you to add in a sense of celebration when the pleasant sensations are noted.
This develops further encouragement from within.
And if congratulating yourself is difficult for you,
Go simple.
You're here right now having chosen to do this practice.
And when you experience a pleasant sensation in the breath,
You are doing this practice successfully.
This is worthy of congratulation.
If you can't take your own word for it,
Take mine.
If you can't take my word for it,
Take that of the Buddha.
This practice is worthy of congratulation.
Again,
Gently placing your attention on whatever pleasant sensations are to be found in the breath.
Should some distraction arise,
Never mind.
Let's start again.
Gently place the attention back on whatever pleasant sensations are to be found in the breath.
Let's start again.
Let's start again.
We are beings who enjoy pleasure.
Nothing wrong with that.
But we've been trained to seek pleasure in all the wrong places.
Indeed,
Pleasure is not found in places.
Pleasure is only ever found in the mind.
And so we practice like this to retrain ourselves,
To find pleasure in the simplest of things.
The breath has no cost.
It leads to no come down.
It's always around and everybody has it.
These are just some of the reasons why the breath is such a popular meditation object.
When you take pleasure in the breath,
Your tendency to reach outward for pleasure is diminished.
And so it becomes easier and easier to relinquish all of the things that you were trained to seek pleasure in.
And this benefits you because all of those things have a downside.
Even if something is perfect right now,
It will change.
Jesus Christ said,
Lay not up thy treasures where moth and decay doth corrupt.
And then,
Having developed this skill,
Find your pleasure anywhere you like.
May you practice enthusiastically to find the pleasure in the breath.
May you be happy and well.
