The Sutra
"O Beloved, put attention neither on pleasure nor on pain, but between these."
Paul Reps translation, Zen Flesh, Zen Bones (1957)
Understanding
Do not chase pleasure. Do not run from pain. Put your attention in the space BETWEEN them. This middle ground is neither positive nor negative - it is neutral, free, uncolored. Most of human life oscillates between seeking pleasure and avoiding pain. When you step off this pendulum and rest in the middle, you discover a peace that does not depend on circumstances.
Original Sanskrit
चकित मुद्रां स्वयं गृह्णन्विस्मयात्माऽन्यतः स्थितः ॥
chakitamudram svayam grihnhanvismayaatmaanyatah sthitah ||
Vijnanabhairava Verse 82 (Technique 59 of 112)
How to Practice
Notice when your attention is drawn to something pleasant or pushed away from something painful.
Instead of following either pull, bring your attention to the neutral space between them.
This space is always present but usually ignored because it is not dramatic.
Rest here. It is calm, spacious, free. Neither craving nor aversion.
The middle is not dull - it is deeply alive and alert, but without the turbulence of extremes.
This is equanimity - the foundation of true peace.
Duration
Continuous practice
Best Time
All day
Related Techniques
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