Pain & Tension
Surrender Into the Sensation
Stop bracing against pain or tension and let the resistance dissolve.
Why this helps
Resisting a physical feeling locks it in — the tension is the resistance, not just the pain.
In the moment
Muscle tension and pressure ease as you stop bracing.
Over time
The body holds less stored charge.
The practice
Most pain has two layers: the raw sensation, and the resistance we wrap around it — the bracing, the "make it stop." The resistance is the suffering. When you stop fighting the sensation and instead bring soft attention right into it, surrendering the resistance, the suffering eases even when the sensation remains.
Separating pain from the suffering wrapped around it is the core move of Hawkins' Healing and Recovery.
When to use it
- Bodily tension, headaches, a clenched gut
- Chronic or recurring pain
- Panic or anxiety felt physically
Instructions
- Locate the sensation in the body — the tightness, ache, or buzz.
- Stop bracing against it. Let it be exactly as it is.
- Bring gentle attention into the center of it.
- Surrender the resistance and let the energy run its course.
Related focus areas
Guilt, forgiveness, and interpersonal triggers - guided toolkits that use this technique.