Mindfulness by Ed Halliwell

Author:Ed Halliwell
Language: eng
Format: epub
Publisher: Hay House
Published: 2015-01-04T16:00:00+00:00

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Practice: Turning towards difficulty

This practice is usually best done in small doses at first, and preferably with difficulties that aren’t overwhelming. It’s also sensible to have established a stable foundation by practising mindfulness of breathing and body for some time first.

Settle into a dignified sitting posture, and practise mindfulness of breathing and body for a while.

Notice sensations that seem more unpleasant and difficult to be with – such as aching, throbbing, churning, or tightening. If it feels manageable, experiment with taking your attention to a region of intensity, gently opening to the sensations you find. Be interested in the qualities of and changes in sensation from moment to moment – rises or falls in intensity, or shifts in location or texture. If this feels too much, it’s always okay to continue with or return to mindfulness of breathing or body, or to stop practising for a time. Gentleness is paramount.

If you are choosing to stay with the intensity, notice what happens – are there impulses to resist or pull away? Perhaps you find your attention pulled into thoughts? As best you can, include these reactions in your noticing, allowing space for them to be experienced, along with the sensations themselves.

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