The Foundations of Mindfulness

Lesson release date: May 15, 2020, 9 AM Eastern US Time.

In this second lesson, Bhikkhu Anālayo discusses how ethics is central to early Buddhist thought, highlighting the ethical perspective that runs through the whole of the teachings. Bonnie Duran, guest lecturer, speaks about how this changed when mindfulness came to the west and the component of ethics was to some extent lost. Informal meditation instructions broaden the lens of external mindfulness, to see the whole of the situation rather than just a narrow tunnel view of self.

Lesson release date: May 22, 2020, 9 AM Eastern US Time.

Lesson three explores compassion within the context of the four positive mental attitudes called brahmaviharas, divine abodes, or boundless states. These four states oppose detrimental states of mind, and their cultivation leads to an opening of the heart. Diego Hangartner, guest lecturer, presents research on the neurobiology of compassion, and discusses the crucial distinction between compassion and empathy. Compassion can be practiced informally by building on external mindfulness with an opening of the heart.

Lesson release date: May 29, 2020, 9 AM Eastern US Time.

The main theme of this lesson is contemplation of the body. Following a brief survey of oral transmission, Bhikkhu Anālayo examines how various contemplations cultivate different attitudes towards the body, and discusses the deep joy, happiness, and equanimity born of concentration that can be cultivated through mindfulness of the body. Practice instructions introduce more formal type of meditation practice with walking meditation. Continuity of mindfulness can be cultivated by bringing embodied presence to whatever we are doing.

Lesson release date: June 5, 2020, 9 AM Eastern US Time.

This lesson explores mindfulness in relation to focused attention. Mindfulness is characterized by qualities of non-involved stepping back, observing through a broad-angle lens—which differs from focused attention. These two distinct modalities of directed and undirected attention are found in early Buddhism. Over time the sixteen steps of mindfulness of breathing have been gradually reduced to just the touch sensation. Practice instructions include a range of options for developing mindfulness of breathing meditation.

Lesson release date: June 12, 2020 at 9 AM US Eastern Time.

This lesson introduces formal cultivation of the four establishments of mindfulness—the most important teaching on mindfulness in relation to wisdom. Key aspects highlight the nature of the body, affective input, dipping below the surface of thoughts and associations to catch the underlying condition of mind, and cultivating the awakening factors. Meditation instructions offer a simplified practice for contemplating body, mind, and the feeling tone that connects the two. Impermanence is the foundation for insight.

Lesson release date: June 19, 2020 at 9 AM US Eastern Time.

The topic of this lesson is bare awareness in relation to the construction of experience. Dependent arising as specific conditionality, the acrobat simile, and the role of mindfulness are highlighted. Sara Lazar, guest presenter, discusses her research on how the brain constructs experience, examining the neurobiology and psychology of pain and fear. Formal meditation instructions build on previous practice by opening up to experience at the sense doors, simply being aware of what takes place without doing anything about it.

Lesson release date: June 26, 2020 at 9 AM US Eastern Time.

Lesson 8 explores the relationship of mindfulness to the potential arising of reactivity to painful feeling. Equal emphasis is given to both bodily and mental health. Jon Kabat-Zinn joins Bhikkhu Anālayo in a conversation about MBSR and the benefits of mindfulness related to pain, sickness, and aging. Meditation instructions extend previous practices by exploring a decoupling of physical pain from mental reactivity, with the possibility of just being with what is.

Lesson release date: July 3, 2020 at 9 AM US Eastern Time.

Lesson 9 explores how learning to face our own mortality can be enlivening, a source of joy. The key is the need to face our own mortality with a sense of urgency. Nikki Mirghafori, guest presenter, discusses common strategies for avoiding the fact of our own mortality, and explores benefits of maraṇasati practice. Meditation instructions on recollection of death are offered.

The topic of lesson 10 is the Buddha’s quest for awakening from the perspective of mindfulness. Across the account of the Buddha’s quest for awakening, mindfulness gradually emerges as a key quality in the whole of Buddhist soteriology and the path to awakening. Mindfulness practice is about doing things in such a way that we will later be able to remember them, about cultivating an attitude of sincere interest. This can transform different situations in formal meditation or daily life.

Lesson release date: July 17, 2020 at 9 AM US Eastern Time.

This lesson provides a historical perspective of the trajectory that influenced the development of mindfulness in later traditions. An outcome is that nowadays practitioners from various traditions have very different ideas about the role of mindfulness. It is important to understand how they developed and to not hold any as the “right” one. Meditation instructions continue with mindfulness of breathing, giving particular importance to the aspect of cessation and to the knowing quality of the mind.

Lesson release date: July 24, 2020 at 9 AM US Eastern Time.

This last lesson explores how mindfulness has been moving into western secular areas of health, psychology, and various related areas, taking up aspects of mindfulness teachings and developing them further into unique applications. Nirbhay Singh, guest presenter, discusses how mindfulness developed in the west, the dimensions of its spread, and some of its challenges. Bhikkhu Anālayo concludes on the topic of mindfully facing climate change.