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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 seven factors of enlightenment.

1. Mindfulness
2. Investigation
3. Energy
4. Joy
5. Tranquility
6. Concentration
7. Equanimity

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

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EXERCISE # 1

PURPOSE: The Contemplation on MINDFULNESS.

PREREQUISITE: All exercises up to Exercises: Buddha on Mind (Set 4).

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the factor of mindfulness, when it is present in you.

2. Contemplate on the factor of mindfulness, when it is absent in you.

3. Contemplate on how the factor of mindfulness arises.

4. Contemplate on how the factor of mindfulness may be perfected.

5. Contemplate on the factor of mindfulness as observed internally within you, and also externally in others.

6. Contemplate on factors that shape mindfulness and/or which dissolve mindfulness.

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

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

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EXERCISE # 2

PURPOSE: The Contemplation on INVESTIGATION.

PREREQUISITE: Exercises # 1 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the factor of investigation, when it is present in you.

2. Contemplate on the factor of investigation, when it is absent in you.

3. Contemplate on how the factor of investigation arises.

4. Contemplate on how the factor of investigation may be perfected.

5. Contemplate on the factor of investigation as observed internally within you, and also externally in others.

6. Contemplate on factors that shape investigation and/or which dissolve investigation.

7. Contemplate on investigation existing to the extent necessary just for knowledge and mindfulness.

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

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EXERCISE # 3

PURPOSE: The Contemplation on ENERGY.

PREREQUISITE: Exercises # 2 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the factor of energy, when it is present in you.

2. Contemplate on the factor of energy, when it is absent in you.

3. Contemplate on how the factor of energy arises.

4. Contemplate on how the factor of energy may be perfected.

5. Contemplate on the factor of energy as observed internally within you, and also externally in others.

6. Contemplate on factors that shape energy and/or which dissolve energy.

7. Contemplate on energy existing to the extent necessary just for knowledge and mindfulness.

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

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EXERCISE # 4

PURPOSE: The Contemplation on JOY.

PREREQUISITE: Exercises # 3 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the factor of joy, when it is present in you.

2. Contemplate on the factor of joy, when it is absent in you.

3. Contemplate on how the factor of joy arises.

4. Contemplate on how the factor of joy may be perfected.

5. Contemplate on the factor of joy as observed internally within you, and also externally in others.

6. Contemplate on factors that shape joy and/or which dissolve joy.

7. Contemplate on joy existing to the extent necessary just for knowledge and mindfulness.

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

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EXERCISE # 5

PURPOSE: The Contemplation on TRANQUILITY.

PREREQUISITE: Exercises # 4 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the factor of tranquility, when it is present in you.

2. Contemplate on the factor of tranquility, when it is absent in you.

3. Contemplate on how the factor of tranquility arises.

4. Contemplate on how the factor of tranquility may be perfected.

5. Contemplate on the factor of tranquility as observed internally within you, and also externally in others.

6. Contemplate on factors that shape tranquility and/or which dissolve tranquility.

7. Contemplate on tranquility existing to the extent necessary just for knowledge and mindfulness.

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

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EXERCISE # 6

PURPOSE: The Contemplation on CONCENTRATION.

PREREQUISITE: Exercises # 5 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the factor of concentration, when it is present in you.

2. Contemplate on the factor of concentration, when it is absent in you.

3. Contemplate on how the factor of concentration arises.

4. Contemplate on how the factor of concentration may be perfected.

5. Contemplate on the factor of concentration as observed internally within you, and also externally in others.

6. Contemplate on factors that shape concentration and/or which dissolve concentration.

7. Contemplate on concentration existing to the extent necessary just for knowledge and mindfulness.

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

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EXERCISE # 7

PURPOSE: The Contemplation on EQUANIMITY.

PREREQUISITE: Exercises # 6 above.

GUIDING PRINCIPLE: The Discipline of Mindfulness

STEPS:

1. Contemplate on the factor of equanimity, when it is present in you.

2. Contemplate on the factor of equanimity, when it is absent in you.

3. Contemplate on how the factor of equanimity arises.

4. Contemplate on how the factor of equanimity may be perfected.

5. Contemplate on the factor of equanimity as observed internally within you, and also externally in others.

6. Contemplate on factors that shape equanimity and/or which dissolve equanimity.

7. Contemplate on equanimity existing to the extent necessary just for knowledge and mindfulness.

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

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