Pain and pleasure are two of the eight worldly dharmas. Pain hurts, so naturally, our instinct is to avoid it. Similarly, pleasure feels good, prompting sentient beings to gravitate toward it. The issue lies not in pleasure and pain themselves, but in our cravings for pleasure and our fears that drive us to flee from pain.

Physical pain may be unavoidable, yet how much more pain do we add in the form of mental anguish because of our habitual way of reacting? Knowing that pain isn’t endless, we cultivate a calm mind and suffer less. The Buddhist approach distinguishes between pain (unavoidable physical sensation) and suffering (the mental narrative we add to pain).

Fixating on the experience of any of the worldly concerns can lead to resistance and increased suffering. To work with these habitual patterns, we recognize how hope and fear amplify our suffering (dukkha). We can let go of attachment and fixation, viewing experiences as always changing (anicca), coming and going, while also remembering that our sense of self is a fleeting, changing experience (anatta).

The conditions of pleasure and pain are constantly changing and beyond our control. Cultivating a calm mindset of equanimity offers some freedom from worrying about what comes next.

Reflect on the experience of practicing equanimity: not grasping onto pleasurable experiences or feeling bound or scarred by unpleasant experiences. Reflect on how equanimity impacts their long-term well-being. While experiencing a minor physical discomfort, practice observing the bare sensation without the mental commentary of resistance or anticipation.

• What happens when you notice a pleasant experience starting to fade?
• How do you typically respond?
• When facing minor physical discomfort (like sitting in an uncomfortable chair), what thoughts usually arise in your mind?
• How does your relationship to difficult experiences change when you remember they are temporary?

Investigate the experience of practicing equanimity with naturally-arising pleasurable and unpleasurable experiences; and develop some patience and resilience with discomfort and non-attachment toward pleasure.