Observing the Sensations

If you find your mind is distracted by thoughts or emotions that are difficult in some way, then this is an opportunity to practise this new way of exploring difficulty. And as you allow the sensations to be felt, noticing also their tonality. How do they feel pleasant, unpleasant, or somewhere on the spectrum in between? Noticing these two ah, unpleasant. It's o cay not to like it.Knowing you can always change your posture to ease discomfort, and noticing the changing sensations and any ange in the feeling tone. Or if you choose staying still and just noticing what it does as best you can. If there'r any sensations feel pleasant, then, if you choose,