.
Now, we are going to practice pain meditation.
This is not so easy,
but I hope that –
at least you can learn how to practice it –
even though you may not feel –
like this is your favorite meditation practice.
When we practice awareness of the body,
that is more like sensations in general.
But today,
we are looking for a particularly –
unpleasant sensation —pain.
So, for pain meditation,
you need pain.
If you do not have pain,
then you are not eligible –
to practice this pain meditation.
I'm sorry to tell you that.
If you have pain now, you're lucky!
Because we can practice pain meditation together.
If you don't have pain,
then give yourself a slap!
No no, I'm just kidding. Don't do that.
But, if you don't have pain,
I have an idea of how to create pain.
How to do that?
Press here.
On the “web” — around here.
When you press here,
you'll have pain but it's good for your body.
It's an acupuncture point –
that's good for the sinuses, stomach,
it has a lot of benefits.
So we will use this as –
support for our meditation, ok?
But if you have a baby in your stomach –
don't do that.
Or right after a big meal.
Don't do that. Otherwise, you can do this.
Press here. It'll be good.
So please,
keep your meditation posture.
Now rest your mind as it is.
Now, please –
be aware of pain,
if you don't have, then create it, and watch.
Don't create a strong pain.
First, we have to start with light pain.
Now, rest your mind as it is, just relax.
Okay, how was it?
Normally, when you watch pain –
there are four possible experiences.
First, when you watch the pain, it disappears.
It dissolves. There's no pain!
Then the mind loses focus,
there is some kind of gap.
So you stay with the gap.
Stay with no pain. That's great!
The second experience is that the pain will change.
Going from the knees to the back.
From the back to the head.
Even the head is changing and curving.
That's great!
That means pain has become your friend,
it has become the object of your meditation.
The third experience is –
when you look at it,
the pain doesn't disappear,
it doesn't become bigger or change.
It's just there, and you can watch it.
That's also good!
Again, the pain has become –
a support for your meditation.
The last experience is
when you look at the pain it becomes stronger,
overwhelming.
If you have this experience,
you need to change the focus –
if it's overwhelming, or very strong,
change the focus to sounds, the breath, a visual object.
Then don't meditate on pain for a while.
In the future, you can slowly come back.
Practicing step by step.
Then eventually,
you can make friends even with chronic pain.
Eventually, but not at the beginning.
We have to practice step by step.