The Foundations of Mindfulness, a trimmed version of Eric Harrision's abbreviated version of the Sattipatthana Sutta
Contemplate and be mindful of your body; examine your emotions, state of mind, and thoughts.
Mindfulness of the Body (kaya)
For meditation, find a peaceful meditation spot.
Mindfully breathe in, and mindfully breathe out.
When inhaling a long breath, think: “I am inhaling a long breath;” when breathing in (or out) a short breath, think: “I am inhaling (or exhaling) a short breath”
Train yourself thinking: “Conscious of the whole body, I breathe in. Conscious of the whole body, I breathe out. Calming the whole body, I breathe in. Calming the whole body, I breathe out.” Survey the body upward from the soles of your feet, or downward from the hairs of your head.
Carefully observe your body and the bodies of others; observe how bodily sensations arise and pass away, and what causes them to do so.
When walking, think: “I am walking.” When standing, think: “I am standing.” Be mindful of sitting or lying down- calm your breath and breathing and calm your body in all postures; be equally mindful when coming and going; when looking forward or around; when bending and stretching; when dressing and doing chores; when eating, drinking, chewing, and tasting; when defecating and urinating; when walking, standing, sitting, and lying down; when falling asleep and waking up; when talking and remaining silent.
Mindfulness of Emotion (vedana)
When you experience a pleasant feeling, know: “This is pleasant.” When you experience an unpleasant feeling, know: “This is unpleasant.” Recognize those feelings/valences that are neither pleasant nor unpleasant. Also be aware of the positive, negative, and the neutral feelings and valences that accompany thoughts.
Observe how feelings/valences arise, and how they pass away, and what causes them to do so. Observe this in yourself and in others.
Mindfulness of States of Mind (citta)
Recognize the mind that is caught in desire and the mind that is free of desire. Recognize the mind that is caught in anger and the mind free of anger. Recognize the mind that is caught in delusion and the mind free of delusion. Recognize the shrunken mind and the distracted mind; the undeveloped mind and the supreme mind; the restless mind and the settled mind; the mind that is not free and the liberated mind.
Observe how these states of mind arise and pass away, and what causes them to do so. Observe this in yourself and others.
Observe the five hindrances. When caught in desire, know: “This is desire.” When the mind is free of desire, know: “This is the mind free of desire.” Carefully observe how desire arises and passes away and what causes it to do so. Learn to extinguish desire when it arises and how to prevent it from arising in the future. Do the same for the other hindrances (ill-will, apathy/laziness, anxiousness, doubt).
Observe the seven factors of enlightenment. When mindful, be aware of it. When not mindful, be aware of it. Observe how mindfulness comes and goes, and what causes it to do so. Learn how to strengthen mindfulness when it is present, and how to bring it forth when it is not present.
Contemplate the other factors of enlightenment. Observe how investigation, energy, bliss, stillness, absorption, and equanimity arise and pass away, and what causes them to do so. Learn to strengthen each of these qualities when present and how to bring them forth when not present.
Observe how the seven factors of enlightenment arise and pass away, and what causes them to do so. Observe this in yourself and in others.
Mindfulness of Thought (dhamma)
Contemplate the five aggregates that make up sense of self. Understand how the body, perceptions, feelings, action tendencies, and consciousness arise and pass away. Investigate how attachment occurs and understand how to break free from attachment.
Reflect on the four noble truths. Understand that in life there is suffering/disappointment. The cause of suffering/disappointment is desire/craving (for life to be other than what it is). Desire/craving can be extinguished. The eightfold path extinguishes desire/craving and leads to the end of suffering/disappointment.
Eightfold path: right speech, right action, right livelihood, right effort, right concentration, right mindfulness, right intention/resolve, right view/understanding
Right speech- communicate sincerely and without ill-will; pause, think, and be mindful before communicating
Right action- be kind to all living things, avoid acting on unwholesome thoughts/intention
Right livelihood- earn a living doing good will
Right effort- be disciplined and persistent
Right concentration- focus on the wholesome
Right mindfulness- all of the above
Right intention/resolve- do no harm, do not be attached to or crave worldly gratification
Right view/understanding- understand the four noble truths, discern what is wholesome and unwholesome, understand non-self, understand dependent origination
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