{"id":103308,"date":"2022-05-13T02:55:46","date_gmt":"2022-05-13T07:55:46","guid":{"rendered":"https:\/\/qa.tergar.org\/lms-dev\/?post_type=blog&p=103308"},"modified":"2023-03-28T15:21:28","modified_gmt":"2023-03-28T20:21:28","slug":"meditating-with-pain","status":"publish","type":"blog","link":"https:\/\/qa.tergar.org\/lms-dev\/blog\/how-to-meditate\/meditating-with-pain\/","title":{"rendered":"Meditating with Pain"},"content":{"rendered":"

[vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″ el_class=”head-post”][vc_column_text]<\/p>\n

Meditating with Pain<\/strong><\/h1>\n

By Tergar Meditation Community \u2022 3 min read[\/vc_column_text][vc_column_text el_class=”sharepost”]\n\t\t\t\t

SHARE:\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t<\/p>[\/vc_column_text][vc_btn title=”10-Day Free Trial” style=”outline” color=”peacoc” align=”left” el_class=”btn-post” link=”url:https%3A%2F%2Fjoy.tergar.org%2Fjoy-of-living%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]Hearing the phrase \u201cpain meditation\u201d might not make you think, \u201cSounds fun, where do I sign up?\u201d However, those folks who already experience some physical pain as they go through life (read: pretty much everyone who lives in a human body) may be intrigued to know that there\u2019s a meditation technique to work with pain. And while it\u2019s probably not going to qualify as most people\u2019s favorite<\/i> practice, it is worth learning.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column lms_has_clearfix=”0″][vc_single_image image=”103309″ img_size=”full” alignment=”center” css=”.vc_custom_1652427600995{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”hidden-xs”][vc_single_image image=”103310″ img_size=”full” alignment=”center” css=”.vc_custom_1652893209725{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”visible-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n

Where does it hurt? <\/b><\/h3>\n

The key to using pain to support your practice is to appreciate the fact that it commands your attention. The trick is to stay aware of your mind.<\/a> Usually, we see pain as something happening outside of the mind, something we need to get rid of. As you\u2019ve probably noticed by now, though, meeting pain with resistance doesn\u2019t make you feel better; it just piles on the suffering. When we\u2019re sick or in pain, most of us do <\/i>resist it . . . and usually we feel some self-pity, too. The little voice inside wonders, \u201cWhy me?\u201d However, it\u2019s important to know that this little voice isn\u2019t coming from the actual, physical pain in your body. It\u2019s coming from your mind. Naturally, we want to heal and get better. But trying to fight something that is within our mind doesn\u2019t actually create the conditions for healing.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1656925227435{padding-top: 20px !important;padding-bottom: 40px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Somebody pinch me<\/b><\/h3>\n

Bringing awareness<\/a> to our bodies tends to focus on sensations in general. But for pain meditation, you need an unpleasant sensation to work with. If you\u2019ve got one going on now, you\u2019re in luck! If you don\u2019t, you can firmly pinch the web of skin between your thumb and index finger. It\u2019s an acupuncture point, and while pressing it hurts a bit, it\u2019s beneficial to other parts of the body, too.\u00a0 Note that if you\u2019re pregnant or have just eaten a big meal, it’s better to pinch somewhere else.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-qoute-full”][vc_column][vc_column_text]\u201cHere\u2019s the curious, counterintuitive aspect about pain: When we meet pain with resistance, the pain does not diminish. Instead we add suffering to the pain.\u201d <\/span>[\/vc_column_text][vc_column_text el_class=”autorquotepost”]\u2013 Mingyur Rinpoche \u2013[\/vc_column_text][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”subtittle-open-post” css=”.vc_custom_1656925277139{padding-top: 20px !important;padding-bottom: 10px !important;}”]<\/p>\n

Practice steps<\/b><\/h3>\n

Start by finding your meditation posture<\/a>. Rest in open awareness. Then, bring your attention to the pain in your body. If you don\u2019t have any, pinch yourself now, but don\u2019t try for a sharp pain \u2014 you want to start with something very minor. Relax and rest your mind as it is. Now, simply watch the pain. That\u2019s it.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1652892966531{padding-bottom: 10px !important;}” el_class=”subtittle-open-post”]<\/p>\n

The four experiences<\/b><\/h3>\n

Typically, when you watch pain, you\u2019ll have one of four experiences. One is that as soon as you focus on the pain, it dissolves. The mind loses focus, and there is some kind of gap there. So you stay with the gap, you stay with no pain. Jackpot! Or, the pain may shift around from one part of the body to the other. That\u2019s excellent, as the pain has become the object of your meditation. Or perhaps the pain just stays right where it is. That\u2019s good too, because watching it transforms it into a support for your meditation. Finally, the pain might become more intense, or seem overwhelming.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1652892976637{padding-top: 0px !important;padding-bottom: 10px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Switch it out and regroup<\/b><\/h3>\n

If you have that last type of experience, and the pain gets more intense, change the focus. Meditate on sound, watch your breath, or use an object in your visual field. Afterwards, refrain from meditating on pain for a while. Once you\u2019ve had some time to regroup, you can gradually return to it.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8 vc_hidden-xs” css=”.vc_custom_1652892986182{padding-bottom: 40px !important;}”][vc_column_text css=”.vc_custom_1652893102759{padding-top: 10px !important;padding-bottom: 40px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Friends for life<\/b><\/h3>\n

When you can use pain as a support for meditation, that means it has become your friend. By practicing in increments, eventually you can make friends even with chronic pain. Eventually \u2014 but not at the beginning. As in all practice, we have to take one step at a time.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-cielo-post”][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_row_inner][vc_column_inner width=”1\/2″][vc_column_text el_class=”free-text-blog”]<\/p>\n

Joy of Living Online Training<\/h2>\n

[\/vc_column_text][vc_column_text el_class=”free-text-blog” css=”.vc_custom_1654500522009{padding-bottom: 20px !important;}”]<\/p>\n

Theory and practice of meditation, step-by-step.<\/h4>\n

[\/vc_column_text][vc_column_text el_class=”free-text-blog” css=”.vc_custom_1654500539140{padding-bottom: 20px !important;}”]<\/p>\n

Learn meditation under the skillful guidance of world-renowned teacher Yongey Mingyur Rinpoche at your own pace.<\/p>\n

[\/vc_column_text][vc_column_text el_class=”txt-link-landing btn-mb20″]LEARN MORE <\/a>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_single_image image=”92454″ img_size=”full”][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”icon-tittle-post”]<\/p>\n

Here are a few guided meditation sessions to help you get started:<\/h2>\n

[\/vc_column_text][vc_video link=”https:\/\/www.youtube.com\/watch?v=f7NEiKkdwq8″ el_width=”80″ align=”center” css=”.vc_custom_1652427984855{padding-top: 40px !important;padding-bottom: 20px !important;}”][vc_row_inner css=”.vc_custom_1618452751051{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/12″][\/vc_column_inner][vc_column_inner width=”5\/6″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n

Guided Meditation On Pain<\/h3>\n

In this video, Mingyur Rinpoche guides us in a short meditation and briefly outlines four prospective experiences we may have when practicing pain meditation.[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/12″][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_separator css=”.vc_custom_1618424580871{padding-top: 40px !important;padding-bottom: 50px !important;}”][vc_column_text el_class=”sharepost share-post-center” css=”.vc_custom_1619130357128{padding-bottom: 40px !important;}”]<\/p>\n

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SHARE:\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t<\/p><\/p>\n

[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-gris-post”][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]<\/p>\n

About the Author<\/h2>\n

By Tergar Meditation Community Team<\/a><\/h3>\n

Tergar Meditation Community supports individuals, practice groups, and meditation communities around the world in learning to live with awareness, compassion, and wisdom. Grounded in the Tibetan Buddhist lineage of our guiding teacher, Yongey Mingyur Rinpoche, our online and in-person programs are accessible to people of all cultures and faiths, and support a lifelong path toward the application of these principles in everyday life.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"Hearing the phrase \u201cpain meditation\u201d might not make you think, \u201cSounds fun, where do I sign up?\u201d However, those folks who already experience some physical pain as they go through life (read: pretty much everyone who lives in a human body) may be intrigued to know that there\u2019s a meditation…","protected":false},"featured_media":103310,"template":"","tags":[183,184],"blog":[122],"class_list":["post-103308","blog","type-blog","status-publish","has-post-thumbnail","hentry","tag-pain","tag-pain-meditation","blogs-how-to-meditate"],"acf":[],"yoast_head":"\nMeditating with Pain - Joy of Living Online<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/qa.tergar.org\/lms-dev\/blog\/how-to-meditate\/meditating-with-pain\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Meditating with Pain - Joy of Living Online\" \/>\n<meta property=\"og:description\" content=\"Hearing the phrase \u201cpain meditation\u201d might not make you think, \u201cSounds fun, where do I sign up?\u201d However, those folks who already experience some physical pain as they go through life (read: pretty much everyone who lives in a human body) may be intrigued to know that there\u2019s a meditation technique to work with pain. 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