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Reference: Mindfulness Approach

Note: These exercises are derived directly from Buddhist scriptures, specifically, from Satipatthana Sutta: The Foundations of Mindfulness.

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In this exercise one contemplates on the Four Noble Truths.

1. This is suffering
2. This is the origin of suffering
3. This is the cessation of suffering
4. This is the road leading to the cessation of suffering

These truths are part of the mental objects that one needs to be mindful of.

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EXERCISE # 1

PURPOSE: The Contemplation on the First Noble Truth.

STUDY: The First Noble Truth – DUKKHA

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the meaning of the First Noble Truth – DUKKHA.

2. Contemplate on each paragraph of the above study.

3. Contemplate on dukkha as observed internally within you and also externally in others.

4. Contemplate on factors that shape dukkha and/or which dissolve dukkha.

5. Contemplate on dukkha existing to the extent necessary just for knowledge and mindfulness.

6. Repeat this exercise in “20 minute sessions”, until you can comfortably view dukkha objectively.

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EXERCISE # 2

PURPOSE: The Contemplation on the Second Noble Truth.

STUDY:  The Second Noble Truth – The Arising of Dukkha.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the meaning of the Second Noble Truth – The arising of Dukkha.

2. Contemplate on each paragraph of the above study.

3. Contemplate on arising of dukkha as observed internally within you and also externally in others.

4. Contemplate on factors that shape the arising of dukkha and/or which dissolve the arising of dukkha.

5. Contemplate on the arising of dukkha existing to the extent necessary just for knowledge and mindfulness.

6. Repeat this exercise in “20 minute sessions”, until you can comfortably view the arising of dukkha objectively.

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EXERCISE # 3

PURPOSE: The Contemplation on the Third Noble Truth.

STUDY: The Third Noble Truth – The Cessation of Dukkha.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the meaning of the Third Noble Truth – The Cessation of Dukkha.

2. Contemplate on each paragraph of the above study.

3. Contemplate on the cessation of dukkha as observed internally within you and also externally in others.

4. Contemplate on factors that shape the cessation of dukkha and/or which dissolve the cessation of dukkha.

5. Contemplate on the cessation of dukkha existing to the extent necessary just for knowledge and mindfulness.

6. Repeat this exercise in “20 minute sessions”, until you can comfortably view the cessation of dukkha objectively.

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EXERCISE # 4

PURPOSE: The Contemplation on the Fourth Noble Truth.

STUDY: The Fourth Noble Truth – The Path.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the meaning of the Fourth Noble Truth – The Path.

2. Contemplate on each paragraph of the above study.

3. Contemplate on the path as observed internally within you and also externally in others.

4. Contemplate on factors that shape the path and/or which dissolve the path.

5. Contemplate on the path existing to the extent necessary just for knowledge and mindfulness.

6. Repeat this exercise in “20 minute sessions”, until you can comfortably view the path objectively.

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