Lesson 2: The Four Foundations of Mindfulness

Instructions:

Complete the reading, ‘The Four Foundations of Mindfulness’ by Chogyam Trungpa Rinpoche; you can download the reading below. You can then work through the Investigations, watch the videos and work through the exercises.

Note: You can also download the lesson’s investigations and exercises in the tab above.

Introduction:

When we talk about meditation, we are talking about mind. Meditation is the ultimate mindfulness. However mindfulness is also applied during post meditation, or in our daily lives. In this lesson, we’ll be looking at a different take on the traditional Four Foundations of Mindfulness, and look at Chogyam Trungpa Rinpoche’s look on how to apply mindfulness in our meditation practice, and also into our life and world.

Reading:

Download: The Four Foundations of Mindfulness

Introduction to the Four Foundations of Mindfulness:

Investigations

One’s state of mind

How would you describe the distinguishing features of Buddha-dharma spirituality compared to other spiritual paths?

Additionally, why do you believe it is crucial for individuals to actively engage in working with and understanding their own state of mind?

What do you think Trungpa Rinpoche means ‘we need to maintain our position’?

Trungpa Rinpoche states that it is the external that reinforces the ego. Do you agree with this?

Exercise – Living world

Sit somewhere, observe yourself and your surroundings and write a paragraph about your living world.

How would you define what ‘Mind’ is in relation to your living world?

Mindfulness of Body

Investigations

In sitting, have you noticed the flickering back and forth between your body, fantasy, and thoughts?

Do you spend more time in your thoughts and daydreams than in your body? Have you been mindful and tentative inside your body? Explain your experience.

What do you think it is to be grounded, as mentioned by Trungpa Rinpoche?

Exercise – Basic meditation exercise

Using basic meditation, place emphasis on the whole body – from the top of your head to the tips of your toes – use this whole space to come back to each time you breathe out continually – Write a paragraph about what you observe?

Mindfulness of Life

Investigations

Have you noticed your tendency to cling? And what does Trungpa Rinpoche offer as a remedy? How does ‘touch and go’ contrast to the domesticated meditation approach, as mentioned by Trungpa Rinpoche? And can you provide an example of what a domesticated meditation may be like? What do you think Trungpa Rinpoche means when he says – needing a sense of ‘confidence-confidence’ and that you do not have to own your mind securely? What constitutes survival here? What constitutes death?

How do you think confidence can work when Trungpa Rinpoche says, ‘let it be the way’ – How is your body awareness important here? How is touch and go important here?

Exercises – Clinging practice

Notes:

For one week – Notice what you cling to. This can be in meditation practice and post-meditation. Record this for you own personal record.

Mindfulness of effort

Investigations

Trungpa mentions how the elephant moves and its view compared to the worm (p.10). What do you think the difference is in their movements? As taught by the Buddha, why is right effort serious but not too serious? Trungpa Rinpoche explains the technique of the watcher. including the process of writing it down. What do you think Trungpa Rinpoche means by ‘Sudden Flash’?

Exercise – creative meditation

After three days of meditation, craft a paragraph that could be a poem, song, prose, or journal entry, exploring the delicate balance between too much and too little effort. Observe if you find yourself naturally embodying the notion of “right effort,” akin to a chariot’s wheel effortlessly connecting with the road.

Mindfulness of Mind

Investigations

‘Mindfulness of mind means being with one’s mind.’ In your own words, describe how this occurs in your meditation practice? ‘Once. And once. One thing at a time.’ Do you agree that there is only one moment at a time,one singular experience at a time? Why or why not?

Exercise

‘That is happening, now that is happening, there is no escape.’

In your meditation practice, notice each happening, then notice how what is happening changes to the next happening and so forth. Write down your experience. E.g. Is what is happening now, unrelated to what arises next, or does one happening lead into the next?

Watch:

Discussion regarding mindfulness between Dzongsar Khyentse and Matthieu Richard.

Congratulations, you have now completed lesson 2, and also section 1 – Meditation.

Click the next button to continue to your assessment for section 1.