Start Here, Start Now by Bhante Gunaratana

Author:Bhante Gunaratana
Language: eng
Format: epub
Publisher: Wisdom Publications

thirteen

PHYSICAL PAIN

Nobody likes pain, yet everybody has some at one time or another. It is one of life’s most common experiences and is bound to arise in your meditation in one form or another.

Handling pain is a two-stage process. The first step is physical handling. Maybe the pain is an illness of one sort or another or something treatable through medical or other means. In this case, employ standard medical treatments before you sit down to meditate: take your medicine, apply your liniment, complete your stretches — do whatever you ordinarily would do.

Then there are certain pains that are specific to the seated posture. If you never spend much time sitting cross-legged on the floor, there will be an adjustment period. Some discomfort is nearly inevitable. According to where the pain is, there are specific remedies. If the pain is in the leg or knees, check that your pants aren’t tight or made of thick material. Check your cushion, too. It should be about three inches in height when compressed. If the pain is around your waist, try loosening your belt. Loosen the waistband of your pants if that is necessary. If you experience pain in your lower back, your posture is probably at fault. Slouching will always hurt your back over time, so straighten up when you notice it. Don’t be tight or rigid, but do keep your spine erect. Pain in the neck or upper back has several sources. The first is improper hand position. Your hands should be resting comfortably in your lap. Don’t pull them up to your waist. Relax your arms and your neck muscles. Don’t let your head droop forward. Keep it up and aligned with the rest of the spine.

After you have made all these various adjustments, you may find you still have some lingering pain. If that is the case, try step two: Make the pain your object of meditation.

Without changing anything, just observe the pain mindfully. When the pain becomes demanding, you will find it pulling your attention off the breath. Don’t fight back. Just let your attention slide easily over onto the simple sensation. Go into the pain fully. Don’t block the experience. Explore the feeling. Get beyond your avoiding reaction and go into the pure sensations that lie below that.

You will discover that there are two things present. The first is the simple sensation: pain itself. Second is your resistance to that sensation. This resistance reaction is partly mental and partly physical. The physical part consists of tensing the muscles in and around the painful area. Relax those muscles. Take them one by one and relax each one very thoroughly. This step alone may diminish the pain significantly. Then go after the mental side of the resistance. Just as you are tensing physically, you are also tensing psychologically. You are clamping down mentally on the sensation of pain, trying to screen it off and reject it from consciousness. The rejection is a wordless “I don’t like this feeling” or “Go away!” attitude.

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