By Bhante Henepola Gunaratana
In easy and simple language, Bhante Gunaratana stocks the Buddha's teachings on mindfulness and the way we will use those rules to enhance our day-by-day lives, deepen our mindfulness, and stream in the direction of our religious goals.
Based at the vintage Satipatthana Sutta, probably the most succinct but wealthy factors of meditation, Bhante's presentation is still completely glossy. The Satipatthana Sutta has develop into the foundation of all mindfulness meditation, and Bhante unveils it to the reader in his trademark "plain English" style.
Contemplating the 4 Foundations of Mindfulness--mindfulness of the physique, of emotions, of the brain, and of phenomena themselves--is instructed for all practitioners. newbies will locate The 4 Foundations of Mindfulness in simple English lays a powerful foundation for mindfulness perform and offers all of them they should start instantly, and previous palms will locate wealthy subtleties and insights to assist consolidate and make clear what they could have started to determine for themselves. humans at each nation of the religious direction will reap the benefits of analyzing this publication.
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Extra resources for The Four Foundations of Mindfulness in Plain English
Then slowly breathe out. Repeat this numerous instances till your physique warms up and perspires. Then go back on your mindfulness perform. get up and do status meditation for a couple of minutes till sleepiness is going away. If it doesn't, stick to the directions for jogging meditation given on pp. 39–40 until eventually sleepiness disappears. Then go back on your sitting perform. Wash your face with chilly water. Or pinch your earlobes difficult with thumbs and index palms and very believe the pinch. take into accout the exceptional characteristics of the Buddha and make allowance his instance to encourage you. If sleepiness or dullness happens often, switch the time of your meditation consultation. a few individuals are such a lot alert within the early morning; others meditate most sensible prior to mattress. test with a number of instances and locate person who works right for you. think about what different necessary way of life alterations you could make, reminiscent of now not consuming a meal ahead of you meditate. If none of those strategies paintings, perform loving-friendliness for your self and nap for a couple of minutes. Restlessness and fear. This challenge is the other of sloth and torpor. rather than shutting down and going to sleep, the brain turns into unsettled and hyperactive. it's like water rippled through the wind. We fear concerning the issues that we've got now not performed or haven't performed competently. We fear approximately safety. We fear that anything may fit improper at domestic, or with our activity, or with the family members, or with our future health, or with the economic system. We fear approximately occasions within the urban, within the kingdom, or at the different part of the area. whilst this brain will get going, we will continuously locate something or one other to fret approximately! actual restlessness is additionally an issue. we're jam-packed with frightened nervousness and locate it most unlikely to take a seat nonetheless. We speed the ground, choose up the telephone and positioned it down, open the fridge even if we’re now not hungry. We don’t comprehend why we're so stressed; possibly there isn't any cause. in fact, during this country, reaching any functional job, not to mention sitting right down to meditate, are out of the query. As with the opposite stumbling blocks, step one is just changing into conscious that we're stressed or apprehensive. We recognize that those states make it most unlikely to pay attention and take motion to beat them. the easiest treatment is meditation at the breath. As we have now famous, once we specialize in the breath, our respiring clearly turns into calm. whilst the breath turns into calm, the brain and physique additionally turn into calm. We use the counting method we've mentioned. Breathe out and in. Then count number “one. ” Breathe out and in. Then count number “two. ” Breathe out and in. Then count number “three. ” move on, counting as much as ten. Then do a similar, counting down from ten to at least one. Repeat this cycle, this time counting from one to 9 and backtrack. The 3rd time, count number as much as 8 and again to at least one. proceed till brain and physique calm down. to maintain restlessness and fear from returning, domesticate a sense of self belief within the Buddha and in his teachings, the trail such a lot of humans similar to us have to beat obstacles and loose themselves from affliction.