A pragmatic guidance on Satipatthana -- the Four Foundations of Mindfulness -- by Ven. Vimokkha Metino, Wat Pipphalivanaram, Rayong, Thailand

1) Contemplating the body

·      Contemplation with mindfulness and awareness over the whole body: watching, knowing and seeing the four postures and movement of the body (Kayagatasati)

·      Contemplation with mindfulness and awareness, watching, knowing and seeing the breathing in-and-out (Ānāpānasati)

·      Contemplation with mindfulness and awareness, watching, knowing and seeing the rising and falling of the whole body (also the stomach rising and falling)

·      Contemplation with relaxation and letting go every moment, the mind will wake up with one-pointedness (the gunman)

·      Contemplation with the one-pointedness of mind (the gunman), watching, knowing and seeing all the contacts regarding eye, ear, nose, tongue, body and mind

·      Contemplation with the one-pointedness of mind, and letting-go as well with the whole body relaxing; the body becomes more fully conscious with sensing the whole body naturally

2)  Contemplating the sensation

·      With trust in the Buddha, smile and more letting-go, the heart become more aware, sensing sensation

·      Contemplating with sensing over the Body Sensation

·      Contemplation with sensing over Movement Sensation

·      Contemplation with sensing over the four elements sensation

·      Contemplation with sensing over suffering or pain

·      Contemplation with sensing over the sensation linked to the mind

3) Contemplating the mind

·      Contemplation with clear awareness deep inside, knowing and seeing all formation of mind (Saṅkhāra)

·      Contemplation with clear awareness deep inside, knowing and seeing the five aggregates (five Khandhas)

·      Contemplation with clear awareness deep inside, knowing and seeing emptiness with some boundaries (due to the residue of desire and attachment)

4) Contemplating the Dharma or mental qualities

·      Contemplation with listening to one's mind and heart, seeing subtler mental qualities

·      Contemplation with clear knowing deep inside, knowing and seeing wholesome and /or unwholesome states in the mind

·      Accept and understand, with letting go, all mental qualities; seeing things as they really are with more acceptance, understanding and letting go, resulting in equanimity of mind (Upekkha)

·      Contemplation with more acceptance, understanding and letting-go, thus waking up in emptiness with equanimity of mind (Upekkha); seeing the path going inwards with clear awareness and release

·      Contemplation with more letting-go, thus self-realization comes up from the heart; with more and more emptiness leading to unbound emptiness or supreme emptiness

·      With unbound emptiness, the light of wisdom or Dhamma eye comes up, seeing the stream entry

·      Contemplation with Dhamma eye seeing the stream entry, with acknowledgement and letting go of all mental qualities

·      Stream entry with Dhamma eye exploring all mental qualities deep inside with more letting go and release

·      Dhamma eye seeing and letting go all attachment regarding the body, sensation, perception, Saṅkhāra and consciousness deep inside

·      Clear Awareness and release deep inside, seeing the four Noble truths (Arriya-Sacca 4)

·      Clear Awareness and release deep inside, seeing the dependent origination (paṭiccasamuppāda)

·      Clear awareness and release deep inside, seeing release and all letting go

The Bodhi-mind or the Buddha nature wakes up with clear knowing and release, seeing the freedom of mind or the enlightenment