Date: 06/01/2024 06/02/2024
Location: Star River Meditation Center
Teacher: Yunquan Huang
Sitting Meditation
Methods for Handling Physical Pain
Physical pain during meditation is common. The goal is not to avoid pain entirely, but to learn how to respond wisely so the body gradually adapts and relaxes.
1.Understanding Pain: It Is Not the Enemy
Pain does not always mean danger or injury.
Often, it simply indicates that the body is adjusting to stillness.
1.Temporary pain is a sign of adaptation
Muscles and joints are getting used to new alignment.
2.Persistent or sharp pain requires attention
It may signal poor posture or excessive effort.
3.Pain teaches body awareness
Observing pain is itself a form of mindfulness.
2.Four Principles for Handling Pain
1.Do not resist or suppress
Resistance increases tension, making pain worse.
Suppression also leads to more tightness.
Correct approach:
Observe, accept, relax.
2.Return to the breath and soften
Pain often disturbs breathing.
Breath helps soften tension around painful areas.
Inhale: sense the painful area
Exhale: soften and release tension
Let pain dissolve into breath.
3.Adjust posture gently—do not endure blindly
Meditation is not about forcing yourself to endure.
Proper adjustments must be:
Slow, mindful, gentle—not sudden or aggressive.
4.Practice “pain observation”
Treat pain as an object of meditation.
Steps:
1.Locate the pain
2.Observe its size and shape
3.Notice the sensation (sharp, dull, numb, tight)
4.Notice how it changes moment to moment
5.No judgment, no resistance
Many pains diminish simply through mindful observation.
3.Common Types of Pain and How to Handle Them
1.Leg pain: poor circulation or compression
Adjust the leg position
Reduce full-lotus time or switch to half-lotus/chair sitting
Do not force long sessions
2.Lower back pain: excessive effort or misalignment
Ensure the spine is upright but not rigid
Relax the lower back
Use a cushion to elevate the hips
3.Shoulder and neck pain: upper body tension
Relax the shoulders
Slightly tuck the chin
Allow the neck to lengthen naturally
4.Numbness: temporary circulation issue
Gently change legs if necessary
Adjust cushion height for better pelvic alignment
4.Helping the Body Adapt to Meditation
1.Practice short sessions and repeat often
2.Stretch after meditation to improve circulation
3.Develop flexibility in legs, hips, and back
4.The more stable the body becomes, the less pain arises
Conclusion
Pain Is a Teacher, Not an Obstacle.
Pain reminds us to adjust, soften, and remain aware.
