The Four Foundations of Mindfulness

Satipatthana

This teaching by the Buddha is the most well-known and complete practice about mindfulness — according to Bhikkhu Analayo, "The Direct Path to Realization." The four practices train us in mindfulness in four main areas, which I understand covers pretty much everything.

First Foundation — Body and Breath. From knowing the body breathes — the arms and legs, eyes and teeth, insides, bodily fluids and processes — to aging, sickness, death, and decay. All of it.

Second Foundation — Feeling Tone. The second foundation explores what is called the feeling tone of an experience. We are being mindful of whether our current experience is pleasant, unpleasant, or neutral. Getting to understand and know how we experience something is incredibly important.

Third Foundation — Mind. Mindfulness of the mind: paying attention to what the mind does — what arises and what the response is.

Fourth Foundation — Dhammas. Mindfulness of dhammas: what is the truth of this experience? The teachings take us through 108 areas — the hindrances, awakening factors, the Four Noble Truths, and more.

Bhikkhu Analayo's book Satipatthana is one of the greatest modern sources, along with his own commentary and practice guides. He also has an online guided meditation practice to help deepen our understanding of how to actually practice it — Windhorse Publications is where you can find this. Joseph Goldstein's book Mindfulness is a great resource, and Bhikkhu Bodhi has also written wonderfully about this subject.

This is not a practice for occasional use. To really gain insight and concentration from what the Buddha offered us in this, we must sit with it over and over. Dedicate ourselves to practice.