This guided meditation is an introduction to the exploration of feeling tone (vedanā) — the subtle, moment-to-moment quality of experience as pleasant, unpleasant, or neutral. The practice begins by arriving in the body, sensing the support of the ground, and allowing the breath to soften and regulate the nervous system. With a grounded and relaxed posture, awareness expands through the body, including the back body, inviting a sense of stability and receptivity from which to explore experience more deeply.

From this settled base, attention is gently guided towards noticing feeling tone directly through sensation. We explore what is pleasant, unpleasant, and neutral, not as fixed categories, but as changing, living experiences within the body. With curiosity and care, we begin to sense the qualities of each — how they arise, shift, and pass — and how the mind tends to move in response to them. This practice supports a deepening of mindfulness and insight, helping to loosen habitual patterns of grasping and aversion, and cultivating a more open, steady, and intimate relationship with the flow of experience.