Date:11/09/2024 11/10/2024
Location: Star Ocean Meditation Center
Teacher: Sara
Sitting Meditation
Practice of the Four Foundations of Mindfulness
The four foundations—body, feeling, mind, and phenomena—guide awareness from stability toward insight by revealing the structure of experience.
1. Body as Object
Observe posture, movement, and breath.
The body anchors the present moment.
Awareness becomes grounded.
2. Feeling as Object
Notice pleasant, unpleasant, and neutral feelings.
No evaluation, only recognition.
Attachment weakens here.
3. Mind as Object
Observe states like desire, anger, dullness, restlessness.
Neither suppress nor indulge.
Simply see.
4. Phenomena as Object
Observe hindrances and factors of awakening.
See arising, persisting, passing.
Conditionality is revealed.
5. Gradual Development
Begin with body and feeling.
Progress toward mind and phenomena.
Clear sequence stabilizes insight.
6. Awareness as Thread
Insight is not thinking.
It is direct seeing.
Conceptualization distorts.
7. Balance as Measure
Overemphasis causes imbalance.
Adjustment is continuous.
Awareness guides correction.
8. Liberation as Orientation
Insight is not accumulation.
It releases grasping.
This is its direction.
Summary
The four foundations transform stable awareness into insight by revealing experience as it truly is.
