Академический Документы
Профессиональный Документы
Культура Документы
Notice where the edges of the pain or discomfort fade on the edges of the
map and where different sensations are present, sensations of warmth, pressure,
or movement.
Let your attention rest in those areas for some moments, noticing the
sensations that are pleasant or neutral.
Notice the sensations present in your hands, the soles of your feet,
all the parts of your body that are not in the map of pain.
Bring your attention back into the map and focus your attention very
directly on where the sensations are most acute. Notice that there may
be points of intensity surrounded by areas of tension or discomfort.
Move your attention into the center of the pain and notice its texture,
whether tight, piercing, aching, or stabbing. Ask, "What is this?"
If you notice that your attention begins to become tight, aversive, or
fearful, again move it to a part of your body that is outside the map of pain.
Rest and focus your attention there once more, renewing your calmness and balanc
e.
Then return again to the points of pain within the map.
There may be a number of these points. Carefully move your attention from one to
another,
gently exploring each one. Notice what changes may be happening within those
points of discomfort, how the sensations may be changing in texture or arising a
nd passing.
Be patient with the exploration, not demanding that the pain disappear,
but being simply willing to explore the truth of that sensation.
Whenever your attention becomes tight or aversive as you focus on areas of
acute sensation, it is a clue to go outside the map of pain once more to focus
on an area of your body that is relaxed and at ease. You are learning to visit
pain,
explore it, see it as it is, but always giving yourself permission to leave it.
End your meditation by returning once more to an awareness of your whole body,
alert to the spectrum of sensation that comprises the life of your body.
Rest in that spacious awareness for some moments before opening your eyes and sl
owly coming out