Stress Relief Techniques-8-Raveendran Nair-Malayali Astrologer in Delhi-9871690151
Vipassana meditation
techniques for stress relief.(Collection from various books of Theravada Budhism ).
Part-8.
Body sensation
As you try to stay with the
sensations of the breath, you will begin to be aware of mental reactions and
physical sensations, whether pleasant or unpleasant. When there are pleasant
sensations, you might develop a long fantasy about how close you are to a “big
experience.” When there are unpleasant sensations, you might convince yourself
that you will never be able to meditate, and in fact need to go to a hospital.
Body sensations continued
Your attention will naturally
be drawn away from the sensations of the breath to other sensations in your
body, especially pain. It is important to learn to be steady through
uncomfortable sensations. Sitting still contributes greatly to peace of mind.
It is equally important not to cultivate a tendency towards strain by forcing
yourself to sit through unbearable pain. Be patient and kind to yourself. You
will learn when to sit still and when to move.
Bring some interest to the
actual physical sensations. What do you notice about the sensations when you
bring your awareness to it?
See if you can tell the difference between
pain as a sensation in your body and the reaction to it in your mind: the unpleasant
feeling-tone, the thoughts, etc.
It can help to label the sensation with the
noting technique. Words like “burning,” “tingling,” “cutting,” or “twisting”
describe the sensation more clearly than the general word, "pain".
If the pain gets more intense,
try relaxing more on the out-breath and breathing into the pain. Or you can try
"sweeping" your attention through your body from the top of your head
to your toes.
Feel free to change position if the pain
becomes unbearable.
You may sometimes experience
pain not as something solid but as changing, flowing sensations.
As soon as the sensation no longer draws your
attention away, return to the sensations of the breath.
Feeling-tone (vedana in Pali)
is the quality of pleasantness or unpleasantness that we experience whenever we
see, hear, touch, smell, taste, or think.
Feeling tone continued
Feeling-tone can also be
neither pleasant nor unpleasant but somewhere in-between ("neutral").
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