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Full Transcript: Unwillingness Versus Willingness

Take a moment to find a comfortable, alert position for this exercise. Allow the body to settle and your eyes to close, if you’re willing. Or if you’d rather, find a place a few feet in front of you to softly fix your gaze. Begin to breathe deeply and at your own pace. No need to force or shape the breath in any way.

Begin to observe the sensations you feel in and on your body. These might include where your body contacts the surface you’re sitting or lying on. Notice whether the surface feels hard or soft, smooth or varied. Notice the feel of any fabric or other textile sensations on your skin. What are the temperatures of the various surfaces or areas around your body? How are they the same or different? What sensations feel neutral or pleasant? What sensations feel somewhat unpleasant? Perhaps you notice some mild pain or discomfort in your body, like a tense muscle, an itch, or an urge to sneeze. Focus on this mildly unpleasant sensation—on this sensation that you would prefer not be there.

Now, we invite you to actively practice being unwilling to have that unpleasant sensation. Fight against it internally, deny its existence, try to make it stop however you can. Notice what happens as you do this. What happens within your body? To your breath? What thoughts do you have to rehearse to yourself to push this sensation away? What emotions begin to surface as you fight against this sensation? What happens to the sensation you wish to banish? Observe with curiosity.

Now, let go of unwillingness. Allow that unwanted sensation to be exactly as it is; perhaps even invite it like a guest into your home. Relax into it. Breathe into it. Hold it gently. What happens in your body as you practice accepting this unpleasant reality? What is the pace and tenor of your thoughts as you allow it to be with you? How do you feel emotionally when you drop the struggle and practice willingness to be with what is?

Take these last few moments to return to your breath, focusing your attention on the steady inhale and exhale of each breath. Begin to envision where you are seated in the room. And when you’re ready, allow your eyes to gently open, if they’ve been closed, and return to this space.