In this practice, you’ll be guided to work with feeling tone, the quality of pleasant, unpleasant, or neutral that colors every moment of experience. The guiding question throughout is: what would serve my mindfulness right now? Because often, what serves us is noticing the feeling tone itself—the subtle pull of pleasant toward “more of this,” the resistance of unpleasant toward “less of this,” the drifting quality of neutral. Not as something to answer perfectly, but as an invitation to listen into what your practice needs.

This meditation was guided during my 4-month Mindfulness Facilitation Certification Program.

Practice reflection:

We often move through meditation (and life) without noticing how feeling tone (or vedāna in Pali, the language in which the Buddha’s teachings were written) shapes our experience: how it quietly directs our attention, our choices, our sense of ease or struggle. This meditation invites you to get curious about that often-invisible layer. When you relax, what’s that like? When the mind wanders, what’s the feeling tone present? What about the field of your practice as a whole?

The invitation is to notice, without needing to change anything. Pleasant, unpleasant, neutral—all of it is welcome.

Ways to work with me

✨ Book a Somatic Experiencing™ one-on-oneFor BIPOC, 2SLGBTQIA+ folksIn-person near Charlevoix metro on Tuesdays (and Wednesdays for January)Online via Zoom on Tuesdays and Thursdays (and Wednesdays for January)

💫 Join my online mindfulness communitySome of the benefits members receive include: monthly meetups with me and other members; monthly practice calendar with meditations and talks; online practice series for freeFrom $30-$12 CAD/month

🎧 Subscribe to my weekly guided meditation podcastGet meditations delivered to your inbox every WednesdayAlternatively, you can follow “Mindfulness Meditation with Dawn Mauricio” wherever you get your podcasts