Qualities of sensation in meditation
When I was learning to swim, many of the moments seemed “bad.” In truth, they were only unpleasant. But we humans tend to categorize experiences as good or bad. We go through each day thinking, “This is good. That’s bad,” on and on as we experience qualities of sensation.
The words we use to describe our experiences matter. In this practice, rather than thinking of sensations as “good” or “bad,” we label them as “pleasant,” “unpleasant,” or “neutral.” Notice the difference? We’re training our minds with everything we do, say, and think.
• Pleasant could potentially cause craving.
• Unpleasant could potentially cause aversion.
• Neutral could cause either, depending on your mind state.
As part of the “intention” I mentioned earlier, as you do these practices, stay awake to the words you use to describe your experience. Watch for any judgment that might arise. It’s another way to grow in equanimity.
I have included more than twenty “Your Turn” exercises in the book Make Every Move a Meditation.
This excerpt is from Make Every Move a Meditation by Nita Sweeney which is available now through Amazon and Mango Media.
