Meditation on Feeling Tones

 

Acknowledge feelings whether pleasant, unpleasant or in between. Feelings give support to activities of body, speech and mind.

 

Experience what is felt Here and Now and be aware of any description or label of it.

 

If the feeling intensifies and becomes emotion - ecstasy, sorrow, excitement, fear, bliss - let the experience unfold without struggle.

 

Neither detach oneself from feelings nor indulge in them.

 

Acknowledge feelings of love, friendship, compassion, gratitude and equanimity.

 

Be conscious of and receptive to their presence and expression.

 

Be mindful of interpreting past, present and future in the face of pleasant, painful or in between feelings.

 

Clinging to pleasant feelings leads to desire and pursuit of self interest.

 

Clinging to unpleasant feelings leads to withdrawal, aggression or other forms of reactivity.

 

Clinging to in between feelings leads to ignorance, apathy and blindness to the way things are.

 

Recognize the difference between spiritual feelings that contribute to ethics and wisdom and wordly feelings where ego interests are paramount.

 

Realize That where perceptions and feelings have no foothold.