Dukkha

Dukkha can be translated in many ways, and has been translated in many ways:

• Suffering

• Dis-ease

• Struggle

• Bummer

• Etc.

The reason for this, is that Dukkha can be seen as this spectrum of difficulty. Going from the very subtle, where the supermarket doesn't have your favorite brand of tea, to very big, like your someone dying close to you.

Becoming a connoisseur of Dukkha is incredibly valuable, because noticing how we’re doing—where we are on the Dukkha spectrum—can really help ourselves.

There are many things that are really sticky, and seem right, but actually generate a lot of Dukkha. Like being angry. This feel right, but when you pay careful attention it is very unenjoyable. It is a way of relating that brings suffering into your life.

How do we know where we are on the Dukkha spectrum? And how do we know if we’re relating in a way that releases some of it? There are three major ways:

1. Thoughts

Just listening to your thoughts tell you if there is suffering. You might think: "this sucks". Or, something like: "I hate to do this."

But there is also a more subtle way of noticing Dukkha in thoughts, by noticing your intonation. Intonation can show what is behind the words, just like we notice this when we talk to other people.

• “It’s okay” or “Good job” can be said in a calm and gentle voice, but also in a teeth gritting way.

• Or asking yourself the question: “Why am I planning?” Which might look like a question, but if you listen carefully it might actually be a judgement.

2. Body

You might notice a tightness in the body. Maybe a tightness around the chest or throat, maybe some tension or nervousness in the arms and legs. Especially when we are overworked or tired, we might not notice this in our thoughts, but when we check-in with the body, it is glaringly obvious.

But sometimes you notice it in the texture of the body, where it is spread throughout the whole body. With sadness we might notice the whole body being involved—almost like you're feeling ill.

3. Awareness

This is one is the most subtle to notice. When there is Dukkha, the whole mind contracts around one idea or problem and the awareness shrinks. It can be difficult to notice that the mind is stuck around a certain idea or topic. Not allowing the rest of the mind to get involved.

A key question throughout your meditation career should be: how is my Dukkha level? Or how am I doing?

And then playing with the followup questions: Is this helping me? And what do I need? Carefully playing around to see what can help you.