I'd like to invite you to arrive in this moment,
To be here,
Now,
Let everything else fall away.
For today's meditation we're going to practice sitting through discomfort.
Whenever we sit,
We're going to experience some level of discomfort,
Whether it's a tingling in our legs when they fall asleep,
Or perhaps it's an old ache or pain,
It could be an itch that you'd like to scratch.
What you're going to do is really resist the urge to give in to that discomfort.
Now I'm not talking about pain here.
I don't want anyone to sit through intense physical or emotional pain.
If you ever at any time during your meditation experience this,
Please stop.
Now for minor discomforts though,
I really encourage you to sit through those as much as possible.
So we're going to go ahead and sit,
And I don't want you to think too much about these discomforts,
But they will come up.
This technique will help you to adjust to those.
Let's begin.
Now as you sit today,
Whenever that discomfort comes up,
Whatever it may be,
What I want you to do is notice it and let it go.
What you're going to find is that often it will go away,
But sometimes it won't.
So you're going to touch this discomfort with your mind three times.
If at that point it is still bothering you,
Go ahead and shift your body weight a little bit or scratch that itch if you must.
But by practicing this three time rule,
You will see that you don't always need to give in to that urge.
It will go away.
So go ahead and just relax into your sit,
Into your meditation,
And when that urge comes up,
Go ahead and notice it up to three times without taking any action.
So that was just learning the three-time rule.
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