And this is what Buddha said, at least as it has traveled down through the ages to me in this distant corner of the world.
My friends, everyone loves lists. So here is a lovely list for you, which I shall call:
Four Tips to Achieve Mindfulness
“A path towards purification of the self, drying of tears, stepping lightly along the path forward, and finding nirvana”
Sounds good? So what are these four tips?
Be always grounded in the observation of
the body in the body
the feelings in the feelings
the mind in the mind
the constructs of the mind in the constructs of the mind
Be aware of these four attributes of self always and with clarity. In this way you can achieve deep mindfulness, learning how to have great awareness and how to look deeply into the reality of the world.
That is it. All the rest is simply words.
Ah, you say you like words and could use some advice? Ok, here goes. Just remember, these are just words. Having awareness of the four attributes of self is really all there is to it.
How do you remain grounded in the observation of the body in the body?
Practice observation of the breath, after all, you do breathe pretty much all the time. Sit quietly and be aware.
Be aware of breathing in.
Be aware of breathing out.
Then:
If they are long breaths, be aware they are long breaths.
If they are short breaths, be aware they are short breaths.
Then:
As you breath in, be aware of your whole body.
As you breath out, be aware of your whole body.
Then:
As you breath in, calm your body.
As you breath out, calm your body.
As you live life:
Be aware of the body both from within and without.
Be aware of the self both within and without the body.
Be aware that there is a body here in the world.
Be aware that this body will eventually return to nature.
There is no judgment here. Only awareness.
Be aware of the stillness or motion of the body.
Be aware of the contact the body has with other objects.
Be aware of every part of the body that makes up the whole.
Be aware of the observation, remaining free and not caught up in worldly considerations.
Be aware of the body in the body.
How do you remain grounded in the observation of the feelings in the feelings?
Be aware of feelings as they enter you, dwell in you, and fade away from you.
Be aware of pleasant feelings.
Be aware that you are having a pleasant feeling.
Be aware of if the pleasant feeling is mostly in the body or mostly in the mind.
Be aware of painful feelings.
Be aware that you are having a painful feeling.
Be aware this painful feeling is mostly in the body or mostly in the mind.
Be aware of neutral feelings.
Be aware that you are having a neutral feeling.
Be aware this neutral feeling is mostly in the body or mostly in the mind.
Observe the feeling. There is no judgment.
Observe if the feeling came from within or without.
Observe the feeling from within the feeling and from without the feeling.
Observe if the feeling is coming into existence.
Observe if the feeling is existing now.
Observe if the feeling is fading from existence.
Be aware that it is a feeling, no more and no less.
Be aware of the observation, remaining free and not caught up in worldly considerations.
Be aware of the feelings in the feelings.
How do you remain grounded in the observation of the mind in the mind?
Be aware of the state of your mind. Observe if your mind is:
Desiring - or not
Loving - or not
Hating - or not
Collected, distracted, or composed - or not
In a state of ignorance - or not
Open with a wide scope - or not
Closed with a narrow scope - or not
Capable of moving to a higher state - or not
Free - or not
Observe whatever is the current state of your mind. Watch how that state develops and changes.
Be aware of the observation, remaining free and not caught up in worldly considerations.
Be aware of the mind in the mind.
How do you remain grounded in the observation of the constructs of the mind in the constructs of the mind?
Be aware of being conscious. Be aware of your models of the world as they are created, refined, and discarded.
Be aware as these creations of the mind come into being, when they are abandoned, and when they are not in being, and if it is sensed that they will not come again:
Desire
Anger
Dullness
Agitation
Remorse
Doubt
Observe them from within them and from without. Observe their pull. Just watch. No judgement.
Be aware as you sense the world and watch the creation, refinement, and discarding of models of the world within you.
As your eyes see and perceive form
As your ears hear and perceive sound
As your nose smells and perceives odors
As your tongue tastes and perceives flavor
As your skin touches and perceives objects
As your mind imagines and creates models of the world
Be aware of the observation, remaining free and not caught up in worldly considerations.
Be aware of the constructs of the mind in the constructs of the mind.
