One of the biggest challenges in mindfulness is simply knowing how to stay mindful all the time. Thankfully, you can stay mindful using the Four Foundations Of Mindfulness.
You know what it’s like.
You take your frequent twenty-minute breaks to practice mindfulness (read our guide to mindfulness meditation).
While you are meditating you feel great. You have that clear consciousnesses, that inner peace and relaxation. And everything is groovy, right?
Then you stop meditating and honestly, how long does it take you to stop being mindful? For me, sometimes I can stay mindful all day. Other times something happens (like the neighbours shouting), I get a little frustrated and I stop being mindful.
If only we could stay mindful all day, everything would feel that much better. So how do we do it?
There are many ways to stay mindful:
But for me, one of the best ways to stay mindful is by practicing the Four Foundations Of Mindfulness.
Buddha created the Four Foundations Of Mindfulness To Help Us Stay Mindful
There is a excellent passage in Bhante Gunaratana’s book The Four Foundations Of Mindfulness In Plain English [Amazon] (highly recommended reading, by the way). In it, Gunaratana is explaining why Buddhists should meditate on the four foundation of mindfulness.
Buddha said, “Dwell contemplating the body in the body, ardent, clearly comprehending, unified, with concentrated one-pointed mind, in order to know the body as it really is. Dwell contemplating feeling in feelings… in order to know feelings as they really are. Dwell contemplating mind in mind… in order to know mind as it really is. Dwell contemplating dhamma in dhammas… in order to know dhammas as they really are.”
The four foundations of mindfulness, are:
- Mindfulness of body (kaya)
- Mindfulness of feelings (vedana)
- Mindfulness of mind (cilla)
- And mindfulness of dhammas (dhammas)
Whether you are new to mindfulness or an ardent pro, it is recommend that you practice these mindfulness of the four foundations.
Staying Mindful With The Four Foundations
Usually when we meditate we will focus on one of the four foundations of mindfulness at a time. Usually we will start with mindfulness of breath such as in Anapanasati meditation.
From the breath we will progress towards becoming mindful of all things.
We begin with mindfulness of body
The first of the mindfulness foundations Buddha taught is mindfulness of body.
When we practice mindfulness of body we observe the sensations of the body as simply something that we are aware of. The body is not a part of us ourselves, it is simply an experience in the present moment. We usually do this by starting with breathing meditation techniques.
When we breathe mindfully we simply observe what is happening with the breath, as though it were a thing separate from ourselves. This quite naturally leads us to become mindful of the body as a whole.
We may then expand this into a body scan meditation, a movement meditation or a mantra. I personally find it very beneficial to go from breathing meditations into movement meditations because it trains the mind to be mindful while actually doing something. You could try meditative yoga too.
Traditionally, Buddhists would take this further in the following ways:
- Meditating in different postures
- Practicing clear comprehension (sampajañña)— this is Comprehension of Purpose (why are you doing something?), Comprehension of Suitability (is it correct to be doing this now), domain (can the present action be done as meditation practice), and Comprehension of Reality (impermanence, suffering, and not-self)
- Reflection on reality of body—this is about seeing the body as a combination of different parts and elements
- Reflection of material elements: seeing the body as a combination of the elements of earth, water, motility and fire.
- Cemetery contemplation—these are meditations on the body after death, and are done to shatter the illusion of immortality
How Mindfulness Of Body Help Us Stay Mindful
Many times what stops us being mindful all day is something happening in the body, or ideas thereof. Health concerns, for instance, can cause serious stress that may prevent us being mindful for long times. Sensations in the body too, both pleasant and unpleasant, can drag us into mindlessness.
By practicing mindfulness of body we detach from the body. We no longer see the body as part of the “self” but as a temporary thing that is separate to us. This helps us to detach from the body, and reduces our reactivity to bodily sensations so that we are less likely to stop being mindful because of a bodily experience.
Mindfulness of Feelings
Feelings (vedana) are the tactile sensations that we feel. These are different to “emotions”.
Feelings are identified as:
- Pleasant, neutral, unpleasant
- Bodily or mental
- Wordly or unwordly (worldly feelings include foods, sexual feelings and so on, where unwordly feelings are states of mind like grief and sadness).
How Being Mindful Of Feelings Helps Us To Remain Mindful
One reason we struggle to remain mindful is because of feelings that drag us off course. If we feel pain, for instance, we might think “This pain is a bad thing that is happening to me.” And as such we identify the pain with the self, and so we cling to it.
We need to let go of feelings if we are to stay mindful all day. And to do this we practice mindfulness of feelings.
When we are mindful of feelings, we dissociate from them and stop seeing them as part of us. Plus, when we watch feelings come and go we learn that they are temporary, and this helps us to let go.
Mindfulness of Mind
Mindfulness of mind (Citta) is about being mindful of our consciousness. This is distinguished from the mind that thinks and feels.
When we practice mindfulness of mind, we are being mindful of the different mental states, which include emotions and sensations, feelings like drowsiness and so on. When we observe these states of mind we come to accept them and be unreactive to them.
How this helps us to be mindful for longer
If there is one thing we identify as the “self” it is the mind. Our thoughts and feelings are more “us” than anything else. And for this reason, we are arguably more likely to become mindless because of a state of mind that because of anything else.
How often have you found yourself thinking one bad thought after another? Have you ever felt as though you were drowning in your emotions? As so you just want all that mental noise to stop?
The best way to make it stop is by practicing mindfulness of mind. By being consciously aware of our thoughts and emotions we can dissociate from them and be less effected by them. This helps us to let thoughts subside and to return to mindfulness.
Mindfulness of Dharma
Mindfulness of Dharma is essentially mindfulness of the way things are. Here we become aware of impermanence, of selflessness, and of mental objects.
Traditionally, Buddhists would be mindful of the following:
- The Five Hindrances that leads us to stray (sense-desire, anger, sloth-and-torpor, worry and flurry, skeptical doubt).
- The Five Aggregates of Clinging
- The Six Eternal and Six Internal Sense-Bases
- The Seven Factors Of Enlightenment
- The Four Noble Truths
How this helps us to stay mindful
When we practice mindfulness of dharma, we learn to understand the processes of the mind, and this understanding can help us to accept the way things are. For instance, this very article is about staying mindful, which implies that we lose mindfulness. You might feel frustrated because you lose mindfulness. And that feeling of frustration is only going to make things worse. If, however, you accept that it is natural for mindfulness to come and go, if you stop thinking “this is my weakness that I lose mindfulness”, if you simply accept it as a process, then you will be less affected. In this way, understanding the way things are and the processes of the mind can help us to let go and to be more mindful.
By using the Four Foundations Of Mindfulness, You Can Stay Mindful For Longer
The Foundations Of Mindfulness are like foundations of a house. When they are structurally sound, the house stays in place.
By using the Four Foundations Of Mindfulness, we can take greater control of the mind and can stay mindful for longer.