Insight Meditation 
(Vipassana)

Guided Meditation

Mindfulness of Feeling Tones

 

• Know your feelings - pleasant, unpleasant or in between. 

 

• Remember feelings support activities body/speech/mind.

• Focus mindfully on primary sensation in the body due to feelings, emotions and stories. 

 

• Relaxed into that area of the body. 

 

• Observe changing sensations in the body and stay steady. 

 

• Experience feeling tone. Be aware of description or label used to describe or judge a feeling.

 

• Neither detach yourselves from feelings nor indulge in them.

 

• Be mindful of interpreting past, present and future in the face of pleasant, painful or in between feelings.

 

• Clinging to pleasant feelings leads to pursuit of self-interest. 

• Clinging to unpleasant feelings leads to fear and blame. 

• Clinging to feelings neither pleasant nor unpleasant leads to ignorance and apathy.

 

• Acknowledge feelings of love, friendship, compassion, gratitude and equanimity. Be conscious of and receptive to their presence and expression.

 

• Recognise worldly feelings that fuel the ego 

• Recognise deep/spiritual feelings that fuel the ego.

• Recognise worldly feelings that support clarity and wisdom.

• Recognise deep/spiritual feelings that nourish clarity and wisdom.