Breathing and the 4 foundations of mindfulness

a 4 week course

The Satipatthana Sutta is described as the most important discourse ever given by the Buddha on mental development. The first two parts are about the physical body and what we feel within it, the 2nd two parts are to do with the mind and our psychological setup.

 

The Pali sati means ‘remembering with introspection’. Upatthana means to place near, or be present with, or attend to: ‘Attending with mindfulness’. This requires a balance between focus (a gathering of attention inward), and mindfulness (a broadening of attention to take everything in).

This 4 week course will explore meditation practices based on the 4 foundations of mindfulness, plus a range of breathing techniques to orient ourselves towards meditation.These can often be particularly beneficial in helping the mind to settle.

WEEK 1   |   WEEK 2   |   WEEK 3   |   WEEK 4

Week 1

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Pranayama

Abdominal breathing and ujjayi

Meditation – 1st foundation of mindfulness: body and breath

Mindfulness of breathing guided meditation, 10mins

Bodyscan guided meditation, 30mins

Week 2

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Pranayama

Ujjayi and the 4 beads of the breath, 12mins

 

Meditation – 2nd foundation of mindfulness: feeling tone

Mindfulness of the feeling tone, guided meditation, 25mins

Week 3

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Pranayama

9 clearing rounds, 7mins

 

Meditation – 3rd foundation of mindfulness: mind

Mindfulness of the mind, guided meditation, 29mins

Week 4

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Pranayama

Bhramari, 5mins

 

Meditation – 4th foundation of mindfulness: mental states, phenomena etc.

Mindfulness of the mental phenomena or life principles – the senses, guided meditation, 26mins