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Now you have learned many techniques of developing mindfulness. In the previous chapters, you learned how to develop (1) mindfulness of breathing meditation, (2) mindfulness of actions meditations, (3) mindfulness of postures meditations, (4) meditation on the impurities of body, (5) meditation on the four great elements, (6 -14) meditation on the nine stages of the deterioration of a dead body. These fourteen methods are kāyānupassanā or mindfulness of the body within the four establishments of mindfulness. In the method for vedanānupassanā or mindfulness of feeling within the four establishments of mindfulness, you learned about the nine categories of feelings. In [...]

By now, you know lots of details about the Dhamma that the Buddha taught us. It is from the Dhamma that one can learn how to conduct one’s life to establish mindfulness. Any wise person can understand that the inner life is something that needs to be purified. The Dhamma can be used to help purify that inner life. One who has that realization will be able to do it. This is why we need to establish our mindfulness. For that, we have learned the kāyānupassanā-contemplation of body meditation and vedanānupassanā-contemplation of feeling meditation to this point. There is also something [...]

By now, you should be familiar with the kāyānupassanā meditation or contemplation of the body within the four establishments of mindfulness as taught by the Buddha. In this chapter, we will learn “vedanānupassanā” or the contemplation of feelings within the four establishments of mindfulness as taught by the Buddha. The Buddha describes the term “vedanā” as a feeling, which could be either painful or pleasurable or a feeling that is neither painful nor pleasurable. This feeling arises due to contact, which is a result of the six sense bases, which are eye, ear, nose, tongue, body, and mind. Feeling arises when [...]

You have now learned about several methods of meditation and are becoming familiar with the four establishments of mindfulness meditation. These methods include mindfulness of breathing meditation or ānāpānasati, walking meditation, and satisampajañña or sustained awareness meditation. We have also learned about asubha bhāvanā or the meditation of the impurities of body. There is another meditation method within the four establishments of mindfulness meditations; that is “dhātu manasikāra” meditation or ‘mindfulness of elements.’ If we consider the different meditation methods, loving kindness meditation is one we should be doing all the time; mindfulness of breathing meditation can be somewhat difficult for [...]

You are now getting basic step by step instructions needed in your life to develop mindfulness, effort, and wisdom. You gain such knowledge from the teachings of the Buddha. Therefore, I am teaching you what the Buddha disclosed and not something that I discovered. I teach you these as a follower of the Buddha. This method is wholly attributed to the Buddha who discovered it. One day someone asked arahant Uttara thero, “Venerable Sir, you preach the Dhamma beautifully. Is this Dhamma originated within you? Or do you preach this Dhamma by learning from someone else?” Then, arahant Uttara thero answered, [...]

In this chapter, we will explore mindfulness on postures or “iriyāpata” meditation. There are four main postures identified by the Buddha, namely, standing, walking, sitting, and lying down. We can use any of these postures for meditation. Walking is a common posture used for meditation. Walking meditation is particularly useful to many meditators for they come to realize Dhamma points most often while practicing walking meditation. Therefore, even if at the start we are hampered by the hindrances, we should take care not to be discouraged. We should persevere in this. At the time of the Buddha, there was a monk [...]

Living in awareness Now you have some knowledge about mindfulness of breathing meditation, ānāpānasati. You have gained this knowledge through the Buddha’s teachings. When you practice this meditation according to the great teachings, you will be feeling a natural respect coming from your heart for the Buddha. This respect will help you further develop this Dhamma. Now you will learn another method of meditation. This is called satisampajāñña. It is about living with clear mindfulness and awareness. The Buddha has introduced us to ‘Sampajānakārī hoti.’ What is the advantage of living with clear mindfulness and awareness? One advantage is that when [...]