Calm the feeling
Instructions
NOTE
The purpose of this step is:
- to further reduce or eliminate tensions, restlessness and disturbances that prevent calm
- to foster the arising of pleasant feelings by working with body sensation
In a formal practice, this step aligns with the the second tetrad of the Anapanasati Sutta. Here, you observe pleasant feelings of satisfaction and contentedness from having reached the first jhana. Using those feelings as the main object of awareness, you then contemplate their affect on your thoughts, sensations and level of calm.
The practice goes as follows:
- notice the effects of satisfaction or contentment until it subsides, leaving tranquility
- examine the effects of tranquility on your mind, emotions and level of calm
-
enhance calm even more with one of the following skillful means:
- concentrate more strongly
- examine attractive/unattractive features of being satisfied or tranquil
-
Allow calm to deepen by becoming aware of sensations and releasing tensions in your body.
- Bring your attention to the top of your head
-
Let your awareness travel throughout your body, following the figure if you wish (click "Start")
TIP If you decide not to use the figure, direct your attention throughout your body in your own time, in a way that makes sense to you. While you do this, sensations may jump out in areas of the body unrelated to your area of focus. You can:
- either attend briefly to those, noticing the type of sensation. For example, notice whether the sensation stings or tickles, has a color, or raises a memory, thought or emotion
- or, continue with your scan, while also keeping a sliver of attention on the other sensation(s) when they arise
-
Release any tightness, pain or tension, whether external or internal
TIP Feel free to inhale deeply, visualizing your breath entering the area of tension, perhaps dissolving discomfort. When you exhale, form an image of the tension leaving with the breath.
- Click "Next" to begin "Colors of your mind."