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Mindfulness in Plain English.md

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  1. Introduction

    • Goal of Meditation: Cultivation of four sublime states: loving-kindness, compassion, appreciative joy, and equanimity.
    • Meditation as Mindfulness: Cultivation and application of mindfulness in all aspects of life.
    • True Meditation: Not just physical postures or mental exercises, but awareness applied to all actions.

  2. Mindfulness in Everyday Life

    • Observing Everyday Actions: Paying close attention to simple activities like tying shoelaces to cultivate mindfulness.
    • Meditating on Emotions: Exploring emotions like boredom, anger, and depression through mindful observation.

  3. Core Concepts of Mindfulness

    • Non-attachment: Fully developed mindfulness leads to non-attachment and freedom from clinging.
    • Mindfulness as Awareness: Recognizing distractions as a form of awareness.
    • Purpose of Meditation: Achieving uninterrupted mindfulness, not just breath concentration or stillness.
    • Dealing with Distractions:
      • Observing distractions without judgment.
      • Not feeding distractions with fear, anger, or greed.
      • Gently returning to the breath.
      • Observing characteristics of distractions (what, how strong, how long).

  4. Cultivating a Mindful Attitude

    • Overcoming Self-Condemnation: Recognizing distractions as natural and avoiding self-criticism.
    • Developing Metta (Loving-kindness): Practicing loving-kindness towards oneself and all beings.
    • Dealing with Distractions:
      • Acknowledging distractions ("I have been distracted for two minutes").
      • Recognizing the impermanence of distractions.
    • Dealing with Challenging Thoughts:
      • Accepting the "crazy" nature of the mind.
      • Gently returning to the breath.

  5. Meditation Techniques

    • Breath Awareness: Focusing on the sensation of breath at the nostrils.
    • Posture:
      • Importance of an erect spine.
      • Full lotus position (optional).
    • Mindful Observation: Observing thoughts and emotions without judgment.

  6. General Guidelines for Meditation

    • Duration: Sit for as long as comfortable.
    • Environment: Minimize distractions (music, talking).
    • Attitude:
      • Be gentle with yourself.
      • Accept everything that arises.
      • Let go of expectations.

  7. Underlying Principles

    • Impermanence: Recognizing the transient nature of all things.
    • Unsatisfactoriness: Understanding the inherent dissatisfaction in all conditioned phenomena.
    • Selflessness: Recognizing the interconnectedness of all beings.

  8. Overcoming Obstacles

    • Mindful Inquiry: Investigating the root causes of suffering (e.g., hunger, desire).
    • Breaking Free from Limitations:
      • Overcoming limitations imposed by opinions and judgments.
      • Breaking free from the prison of likes and dislikes.