Basic Exercise of Meditation - Part III (continue...)

As you progress in mindfulness you may experience sensation of intense pain, stifling or choking sensations, pain such as from the slash of a knife, the thrust of a sharppointed instrument, unpleasant sensations of being pricked by sharp needles, or small insects crawling over the body. You might experience sensations of itching, biting, intense cold. As soon as you discontinue the contemplation you may also fell that these painful sensations cease. When you  are resume contemplation you will fell them again as soon as you gain in mindfulness. These painful sensations are not to be considered as someting serious. They are not manifestations of disease but are common factors always present in the body and are usually obscured when the mind is normally occupied with more conspicuous objects.
When the mental faculties become keener you are more aware of these sesations. With the continued development of contemplation the time will come when you can overcome them and they cease altogether. If you continue contemplation, firm in purpose, you will not come to any harm. Should you lose courage, become irresolute in contemplation and discountinue for a time, you may encounter these unpleasant sensations again and again as your contemplation proceeds. If you continue with determination you will most likely overcome these painful sensations and may never again experience them in the course of contemplation.     


Should you intend to sway the body, then knowingly note intending. While in the act of swaying, swaying. When contemplating you may occasionally discover the body swaying back and forth. Do not be alarmed; neither be pleased nor wish continue to sway. The swaying will cease if you keep the knowing mind on the action of swaying and continue to note swaying until the actionceases. If swaying increases in spite of your making a mental note of it, then learn against a wall or post or lie down for a while. Thereafter proceed with contemplation. Follow the same procedure if you find yourself shaking  or trembling.When contemplation is developed you may sometime fell a thrill or chill pass through the back or entire body. This is a symptom of the feeling of intense interest,enthusiasm,or rapture. It occurs naturally in the course of good contemplation. When your mind is fixed in contemplation you may be startled at the slightest sound. This takes place because you feel more intensely the effect of sensorial impression while in the state of good concentration.
If you are thirsty while contemplating, notice the feeling, thirsty. When you intend to stand, intending. Then make a mental note of each movement in preparation for standing. Keep the mind
intently on the act of standing up, and the mental note, standing. When   you look forward after standing up straight, note looking, seeing. Should you intend to walk forward, intending.
When you begin to step forward, mentally note each step as walking, walking, or  left, right. It is important for you to be aware of every moment in each step from beginning to end when
you walk. Adhere to the same procedure when strolling or when talking a walking exercise. Try to make mental note of each step in two sections as follows: lifting, putting; lifting,putting.
When you have obtained sufficient practice in this manner of walking, then try to make a mental note of each step in three sections: lifting, pushing, putting or up, forward, down.
 
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Basic Exercise of Meditation - Part III

Since you should continue contemplating for a long time while in one position, that of siting, lying or working down, you are likely to experience an intense felling of fatigue, stiffness in the body or in the arms and legs. Should this happen, simply keep the knowing mind on that part of the body where such felling occurs and carry on the contemplation, nothing tired or stiff.  Do this naturally, that is neither too fast nor too slow. These feelings gradually become fainter and finally cease altogether. Should one of these feelings become more intense until the bodily fatigue or stiffness of joints is unbearable, then change your position. However, do not forget to make a mental note that of intending, before you proceed to change position. Each detailed movement must be contemplated in its respective order. 


If you intend to lift the hand or leg, make a mental note, intending. In the act of lifting the hand or leg, lifting. Stretching either the hand or leg, stretching. When you bend, bending. When putting down, putting. Should either the hand or leg touch, touching. Perform all these actions in a slow deliberate manner. As soon as you are settled in the new position, continue with the contemplation of the abdominal movements. If you become uncomfortably warm in the new position, resume contemplation in another position keeping to the procedure as described in this paragraph.


Should an itching sensation be felt in any part of the body, keep the mind on that part and make a mental note, itching. Do this in a regulated manner, neither too fast nor too slow. When the itching sensation disappears in the course of full awareness, continue with the exercise of noticing the rising and falling of the abdomen. Should the itching continue and become too strong and you intend to rub the itching part, be sure to make a mental note, intending. Slowly lift the hand, simultaneously nothing the action of lifting and touching when the hand touches the part that itches. Rub slowly in complete awareness of rubbing. When the itching sensation has disappeared and you intend to discontinue the rubbing, be  mindful by making the usual mental note of intending. Slowly withdraw the hand, concurrently making a mental note of the action, withdrawing. When the hand rests in its usual place touching the leg, touching. Then again devote yourself to observing the abdominal movements.


If there is a pain or discomfort, keep the knowing mind on that part of the body where the sensation arises. Make mental note of the specific sensation as it occurs, such as painful, aching, pressing, piercing, tired, giddy. It must be stressed that the mental note must not be forced nor delayed but made in a calm and natural manner. The pain may eventually cease or increase. Do not be alarmed if it increases. Firmly continue the contemplation. If you do so, you will find that the pain will almost always cease. But if after a time, the pain has increased and becomes unbearable, you must ignore the pain and continue with the contemplation of rising and falling.      


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