Meditation Challenge Number Two: Sensations!

In the previous post, we looked at how to work with our thoughts when learning to meditate. This topic was identified as one of the four major challenges in learning to meditate.

In this post, we’ll move the discussion to how to work with the sensations that arise when we meditate.

As we discussed previously, many people experience difficulties and challenges when first starting to meditate. Especially if the technique or method that is being used is based on observing the mind and its characteristics.

Sensations are….Sensational!

Many (or most?!) of our thoughts are based on what our “sense organs” (eyes, ears, bodily sensation) are perceiving. When I first began to meditate, even the slightest sensation would completely distract me, so that instead of focusing on my breath as the object of my meditation, I would end up focusing on the ticking of the clock (how annoying), the sunshine coming through the window (how inviting), or the ache in my back (how aggravating).

Bodily sensations can be some of the most difficult sensations to deal with because they are the most difficult to ignore. If you’ve ever suffered from a chronic pain condition, you know how all-encompassing the sensation of pain can become. While we may block out something that we see or hear, a terrible ache or pain in our body can get its grip on our attention, making it very hard to disregard.

And, even if we’re not in pain, how about that car…woman…man…new computer…music…sky..(fill in the blank!) There are so many visual and auditory stimuli that can take our mind out of the present and off of what or who we are engaged with.

Solution:

Working with our sensations is not about disregarding or ignoring whatever is arising at the moment. It’s not about trying to block or even to remove whatever the sensation is. Working with our sensations is about learning to reel in our mind from the torrent of thoughts that arises after a sensation is perceived.

Because we have no experience in working with our sensations, this process can seem a bit difficult at first. To work with our sensations we need to start with stabilizing our mindfulness and meditative awareness by watching our breath (please see Related Posts and exercise provided below.)

Anchor Your Attention on Your Breathing

Once we’ve anchored our attention in the breath, we begin with one of our senses. Let’s start with hearing. As you sit, just listen to all of the sounds that are around you. Notice them come into your awareness, without following them. This means that you simply observe them as you would the clouds. Don’t focus on sounds, simply allow your mind to recognize them without following them, without saying, “Oh, that’s a bird…car…vacuum cleaner…etc.” Just leave all that you hear in the realm of hearing, without following it or making more thoughts about it.

When (if?!) you become distracted, come back to the breath as your anchor, and practice watching your breath, without following your thoughts.

Use What you See as Your Anchor

Next, try this with what you see. To begin with, you can sit at home, someplace neutral, where a lot of visual distractions won’t be present. Just get used to sitting, mind at ease, observing whatever you’re seeing, without commenting, thinking, or analyzing what you see. After you get used to this, you may want to push the envelope.

Try going to a public place, where people are coming and going. Try to people-watch, and sit without thinking about who or what you’re seeing.  (This can be really fun!) Just watch as people and objects come into your line of sight and, without commenting, thinking, analyzing – just see all that is, as it is. Like clouds passing in the sky. Just leave all that you see within the realm of seeing, without making more thoughts about it.

When you become distracted, come back to the breath as your anchor, and practice watching your breath, without following your thoughts.

For working with the breath: Riding the Breath With the Mind

As always, feel free to leave a comment on this site, or contact me directly if you have any questions or would like to see other topics presented.

In the next post we’ll address Challenge Number Three: Emotions!

Meditation Resources

Here are a few items that can help you to meditate whether you’re a beginner or already have a practice. All of these resources are aimed at helping you in your meditation practice and to do so with less effort and more success. Please let me know what else you need, that’s what I’m here for.

MEDITATION POSTS:

MEDITATION AUDIO DOWNLOADS:

This site has tons of tools for learning how to meditate and be compassionate.