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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 six internal and external sense bases.

1. Eye and visual forms
2. Ear and sounds
3. Nose and smells
4. Tongue and flavors
5. Body and tactual objects
6. Mind and mental objects

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

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EXERCISE # 1

PURPOSE: The Contemplation on EYES and VISUAL FORMS.

PREREQUISITE: All exercises up to Exercises: Buddha on Mind (Set 3)

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the existence of eyes and visual forms.

2. Contemplate on the limitations resulting from dependence on eyes and visual forms.

3. Contemplate on how such limitations arise.

4. Contemplate on how such limitation may be abandoned.

5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

6. Contemplate on the dependence as observed internally within you and also externally in others.

7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

8. Contemplate on eyes and visual forms existing to the extent necessary just for knowledge and mindfulness.

9. Repeat this exercise in “20 minute sessions”, until you can comfortably view eyes and visual forms as mental objects leading to dependence.

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EXERCISE # 2

PURPOSE: The Contemplation on EAR and SOUNDS.

PREREQUISITE: Exercise # 1 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the existence of ear and sounds.

2. Contemplate on the limitations resulting from dependence on ear and sounds.

3. Contemplate on how such limitations arise.

4. Contemplate on how such limitation may be abandoned.

5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

6. Contemplate on the dependence as observed internally within you and also externally in others.

7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

8. Contemplate on ear and sounds existing to the extent necessary just for knowledge and mindfulness.

9. Repeat this exercise in “20 minute sessions”, until you can comfortably view ear and sounds as mental objects leading to dependence.

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EXERCISE # 3

PURPOSE: The Contemplation on NOSE and SMELLS.

PREREQUISITE: Exercise # 2 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the existence of nose and smells.

2. Contemplate on the limitations resulting from dependence on nose and smells.

3. Contemplate on how such limitations arise.

4. Contemplate on how such limitation may be abandoned.

5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

6. Contemplate on the dependence as observed internally within you and also externally in others.

7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

8. Contemplate on nose and smells existing to the extent necessary just for knowledge and mindfulness.

9. Repeat this exercise in “20 minute sessions”, until you can comfortably view nose and smells as mental objects leading to dependence.

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EXERCISE # 4

PURPOSE: The Contemplation on TONGUE and FLAVORS.

PREREQUISITE: Exercise # 3 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the existence of tongue and flavors.

2. Contemplate on the limitations resulting from dependence on tongue and flavors.

3. Contemplate on how such limitations arise.

4. Contemplate on how such limitation may be abandoned.

5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

6. Contemplate on the dependence as observed internally within you and also externally in others.

7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

8. Contemplate on tongue and flavors existing to the extent necessary just for knowledge and mindfulness.

9. Repeat this exercise in “20 minute sessions”, until you can comfortably view tongue and flavors as mental objects leading to dependence.

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EXERCISE # 5

PURPOSE: The Contemplation on BODY and TACTUAL OBJECTS.

PREREQUISITE: Exercise # 4 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the existence of body and tactual objects.

2. Contemplate on the limitations resulting from dependence on body and tactual objects.

3. Contemplate on how such limitations arise.

4. Contemplate on how such limitation may be abandoned.

5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

6. Contemplate on the dependence as observed internally within you and also externally in others.

7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

8. Contemplate on body and tactual objects existing to the extent necessary just for knowledge and mindfulness.

9. Repeat this exercise in “20 minute sessions”, until you can comfortably view body and tactual objects as mental objects leading to dependence.

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EXERCISE # 6

PURPOSE: The Contemplation on MIND and MENTAL OBJECTS.

PREREQUISITE: Exercise # 5 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the existence of mind and mental objects.

2. Contemplate on the limitations resulting from dependence on mind and mental objects.

3. Contemplate on how such limitations arise.

4. Contemplate on how such limitation may be abandoned.

5. Contemplate on how these limitations, once abandoned, may be prevented from recurring.

6. Contemplate on the dependence as observed internally within you and also externally in others.

7. Contemplate on factors that shape the dependence and/or which dissolve the dependence.

8. Contemplate on mind and mental objects existing to the extent necessary just for knowledge and mindfulness.

9. Repeat this exercise in “20 minute sessions”, until you can comfortably view mind and mental objects as mental objects leading to dependence.

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