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Mindful : April 2017
microcosm of life itself, a chance to observe deeply how things drift in and out of discord, regardless of how much effort we’ve put into creating an ideal environ- ment. In the quietest place on Earth, a feather dropping can ring out like a g unshot. A minor ache, likewise, can scream like a broken limb. Take advantage of the sup- portive environment of the retreat to begin inoculating yourself against the ten- dency to react too strongly to these pangs, so you’re prepared to face discomforts of every shape and size back in “the real world.” You’re practicing for life, and all its wanted and unwanted elements. You can become comfortable with discom- fort and aware that even when discomfort arises, it doesn’t have to totally define your experience. People have found that as they relax that inner ten- sion, it often results in less bodily tension. Even so, maintaining any position for hours and hours a day for several days or more is bound to give any body a run for its money. One way to look at the lingering soreness is that it indicates a retreat well spent—a signal of the valuable work you’ve done in teaching yourself to unpack every sensation, in order to face them without drama or disconsolation. Finally, don’t forget to seek the counsel of wise, experienced teachers and meditators. They’ve been there. They are there. –T.H. and J.R . ● I just came back from a retreat. I feel like I need to have my entire body massaged. Am I doing something wrong? How good could this be if it’s making me hurt? Meditation is not a “no pain, no gain” proposition. Being inalotofpainisnotamark of doing it right. It can take some work, though, to find a position (or a few positions) that don’t lead to intense pain. Some folks sit cross- legged on a single cushion; others sit astride a tower of cushions; others perch on benches; still others prefer chairs. Each per- son finds the posture and support that best suits their bodily condition. So try out different postures and supports, and by all means don’t assume you’re cursed to experience meditating as akin to being stuck in the middle seat on a budget airline. On the other hand, a hugely important lesson of meditation is that even comfort is, well, bound to eventually become uncom- fortable. For this reason, once you find a suitable posture and support, it’s a good idea to avoid making too many adjustments. Con- stantly tinkering can make you feel as though you’re trying to outrun the reality that the body is naturally going to drift in and out of states: some comfortable, some uncomfortable, and some neither/nor. In one sense, a retreat is a laboratory for creating the conditions most conducive to meditation. It’s also a Can I scratch an itch when I’m meditating? The desire to relieve unpleasant body sensations— or, on the other hand, lean into those thoughts or sensations that are pleasant—is an incredibly strong one, and therefore provides the perfect place to practice working with discomfort. Try this: The next time you meditate and you notice an itch, instead of scratching it as a way to relieve it, bring it into the tent of interest and curiosity. An itch, after all, is nothing more than a constellation of various sensations that we interpret as a minor annoyance. How do those sensations actually report themselves to us? To find out, bring curiosity and interest to your investigation of them. What do you notice? How does this change over time? Do the sensations increase, decrease, or remain static? Do they go away altogether? Do they contain elements of prickliness, or heat, or coolness? How do you relate to the experience overall? The fact is that whether or not you scratch the itch, it will eventually go away. It will arise, have a life, and move on. What you can learn from this reality can be translated to all aspects of life: every thought, emotion, and body sensation will change over time. With practice this atti- tude supports us in relating to pain and discom- fort with less resistance and, therefore, more ease of mind. –T.H. and J.R . Tara Healey is program director and Jonathan Roberts is operations manager for Mindfulness-Based Learning at Harvard Pilgrim Health Care. 38 mindful April 2017 the mindful faq