The Buddha's Teaching on Managing Pain Through Mindfulness

 

Whether it's numbness, stiffness, or pain,

gently ease your mind and
without developing "resistance" towards it,
calmly observe what is as it is.
If you do this, you'll find that these pains
and discomforts will transform.
You'll be able to observe without exhaustion.
You'll reach a state where
"though the body hurts, the mind doesn't hurt."

That's why, whatever happens,
you need to learn to observe with a calm mind.
When you develop this habit of mindful,
calm observation, if you encounter
even more severe pain and discomfort,
this quality of calm observation
will gradually improve.

Training the mind
has nothing to do with whether the object is pleasant or unpleasant.
The current "vedana" (sensation) is just temporary while sitting.
It would go away if you changed position right now.
It's not that significant.
But someday, in a hospital or clinic,
when you encounter pain that can't be relieved by any means,
when you have to endure prolonged pain
lying in bed without being able to move,
how will you maintain mental peace?
What kind of "mindset" will you use to observe?
You need to prepare and
practice from now on.

When you push away "dukkha" (suffering/pain), it gets worse.
So instead of trying to push it away, observe it willingly. Sometimes, just by observing, it diminishes.

When discomfort increases:
- Mental tension will grow
- The body becomes rigid
- Dissatisfaction may arise
When you notice this "dissatisfied mind," just gently be with it.
Though there's physical pain, mental tension will decrease.

When mental tension arises, first observe the tightness in the mind.
If it becomes unbearable, mindfully adjust your body position.

Often in Vedanā practice, we're told to focus only on physical pain.
The more it hurts, the more we focus.
Don't forget to observe the mental aspect.

If the pain is too intense, don't focus on it.
Instead, observe the "feeling of resistance."
If you dislike it, observe that "disliking mind."
When the mind is good, everything becomes good.

If you want the resistance or aversion to disappear,
observe that mind.
Observing will bring peace.

Don't just look at "where it hurts."
Focusing only on the pain magnifies it.
If you don't like it, observe that disliking mind.
Relax the tense mind and observe gently.
Be patient in your observation.
If it becomes too much, adjust mindfully.

Don't mix up the pain with "body."
Observe how the physical and mental experiences are separate.
This is about understanding the difference between "concepts" (paññatti) and "ultimate reality" (paramattha).

Don't mix up "self" with "body."
Don't observe what isn't there.
Concepts are what's not there
(knee, waist, back, chest, feet, hands, etc.)
Ultimate reality is what's there -
the nature of mind and matter.

In Vipassana practice, distinguishing between concepts and ultimate reality is crucial.

Why do you dislike "Vedanā"?
We'll die embracing "Vedanā."
If you know how to use it, an enemy becomes a friend.
It's just a matter of learning how to live with it.