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“There is, monks, this one way to the purification of beings, for the overcoming of sorrow and distress, for the disappearance of pain and sadness, for the gaining of the right path, for the realization of Nibbana—that is to say, the four foundations of mindfulness.” — Buddha

The Path of Insight

Vipassana, meaning to see things as they truly are, is a structured and logical approach to meditation, leading to deep inner peace and liberation from suffering. The Buddha taught this method after his enlightenment, guiding thousands to freedom from misery through self-awareness and mindfulness.

Meditation is at the heart of the Buddha’s teaching. It is the direct path to Nibbana, achieved by observing the body, feelings, mind, and phenomena with full awareness and insight. By diligently practicing the four foundations of mindfulness, one transcends suffering and attains profound wisdom.

“Bhikkhus, these four establishments of mindfulness, when developed and cultivated, lead to going beyond from the near shore to the far shore.”

One must dwell observing reality with clarity, free from craving and aversion, and with full comprehension of impermanence.

Observing the Body

• Find a quiet place, sit cross-legged with a straight back, and close your eyes.
• Observe the breath, noticing whether it is deep or shallow.
• Be fully aware of bodily actions—walking, sitting, lying down, moving, eating, drinking.
• Maintain mindfulness in every action and posture.

This is how one dwells observing the body in the body.

Observing Sensations

• Be aware of sensations as they arise: pleasant, unpleasant, or neutral.
• Observe whether these sensations are met with attachment or detachment.
• Recognize them without reacting.

This is how one dwells observing feelings in feelings.

Observing the Mind

• Recognize the nature of the mind:
  • A mind with craving or without craving.
  • A mind with aversion or without aversion.
  • A mind with delusion or free from delusion.
  • A concentrated mind or scattered mind.
  • A liberated mind or unliberated mind.

This is how one dwells observing the mind in the mind.

Observing Phenomena

• Observe mental formations, such as:
  • The five hindrances (desire, aversion, dullness, restlessness, doubt).
  • The five aggregates of clinging (form, feeling, perception, mental formations, consciousness).
  • The six sense bases (eye and forms, ear and sounds, etc.), understanding how fetters arise and are abandoned.
  • The seven factors of enlightenment (mindfulness, investigation, effort, rapture, tranquillity, concentration, equanimity).
  • The Four Noble Truths—suffering, its cause, its cessation, and the path leading to its cessation.

This is how one dwells observing mental contents in mental contents.

The Power of Mindfulness

By developing the four foundations of mindfulness, one may expect either:

• Final knowledge (liberation) here and now, or
• If residual clinging remains, the state of non-returning.

“Bhikkhus, just as the river Ganges slants, slopes, and inclines towards the east, so too a bhikkhu who develops and cultivates the four jhanas slants, slopes, and inclines towards Nibbana.”

Thus, the four foundations of mindfulness serve as the direct path to purification, wisdom, and liberation from suffering.

English Literature – Articles ☆ Meditate Like The Buddha # 15: MINDFULNESS OF BREATHING ☆ Mr. Jagat Singh Bisht ☆

“Bhikkhus, when mindfulness of breathing is developed and cultivated, it is of great fruit and great benefit. When mindfulness of breathing is developed and cultivated, it fulfils the four foundations of mindfulness. When the four foundations of mindfulness are developed and cultivated, they fulfil the seven factors of enlightenment. When the seven factors of enlightenment are developed and cultivated, they fulfil true knowledge and deliverance.” — Buddha

The Significance of Mindfulness of Breathing

The meditation on in-and-out breathing was expounded by the Buddha as the gateway to enlightenment and Nibbana. When the Blessed One sat beneath the Bodhi Tree, he took up mindfulness of breathing as his meditation subject and attained the limitless wisdom of a Fully Enlightened Buddha.

The Buddha emphasized this practice, considering it a noble and divine dwelling:

“If anyone, bhikkhus, speaking rightly could say of anything, ‘It is a noble dwelling, a divine dwelling, the Tathagata’s dwelling,’ it is of concentration by mindfulness of breathing that one could rightly say this.”

One of the Buddha’s most valuable contributions to humanity is his structured instructions for meditation, offering a clear and systematic approach to practice.

The Steps of Mindfulness of Breathing

“A bhikkhu, gone to the forest or to the root of a tree or to an empty hut, sits down, having folded his legs crosswise, set his body erect, and established mindfulness in front of him. Ever mindful, he breathes in; mindful, he breathes out.”

The Buddha elaborated on the steps of mindfulness of breathing, explaining its role in fulfilling the four foundations of mindfulness, the seven factors of enlightenment, and ultimately, true knowledge and deliverance.

Fulfilment of the Four Foundations of Mindfulness

Mindfulness of breathing, when developed and cultivated, fulfils the four foundations of mindfulness:

1. Contemplation of the Body: Observing the breath in its natural rhythm, understanding its length, experiencing the whole body, and relaxing the body.
2. Contemplation of Feelings: Recognizing feelings—rapture, pleasure, mental formations, and tranquillity.
3. Contemplation of the Mind: Experiencing the mind, gladdening it, concentrating it, and liberating it.
4. Contemplation of Mind-Objects: Reflecting on impermanence, fading away, cessation, and relinquishment.

On each occasion, one remains fully aware, ardent, and mindful, having put away covetousness and grief for the world.

Fulfilment of the Seven Factors of Enlightenment

The development of the four foundations of mindfulness leads to the arising and fulfilment of the seven enlightenment factors:

1. Mindfulness – Maintaining constant awareness of the present moment.
2. Investigation of States – Examining mental and physical phenomena with wisdom.
3. Energy – Cultivating tireless effort and enthusiasm.
4. Rapture – Developing deep joy in meditation.
5. Tranquillity – Achieving inner peace and stillness.
6. Concentration – Attaining deep, unwavering focus.
7. Equanimity – Cultivating impartiality and balance of mind.

By practicing mindfulness of breathing, one develops each enlightenment factor, leading to spiritual progress and fulfilment.

Fulfilment of True Knowledge and Deliverance

When developed and cultivated, the seven factors of enlightenment lead to true knowledge and deliverance:

• Supported by seclusion, dispassion, and cessation, mindfulness of breathing leads to relinquishment.
• The systematic development of investigation, energy, rapture, tranquillity, concentration, and equanimity brings about complete liberation.

“Bhikkhus, this concentration by mindfulness of breathing, when developed and cultivated, is peaceful and sublime, an ambrosial pleasant dwelling, and it disperses and quells on the spot evil unwholesome states whenever they arise.”

Conclusion

Mindfulness of breathing is a complete and profound practice leading to insight, serenity, and ultimate freedom. Through diligent practice, one follows in the footsteps of the Buddha, progressing steadily toward enlightenment.