Contemplation of the Four Foundations of Mindfulness

1. Contemplation of the body:

Bring our attention back to our body. We usually pay little attention to our body, and tend to inadvertently engage our mind with external objects, unless some illness or pain in our body causing changes in our physical conditions prompts us to take it seriously. It is not always easy for us to be aware of changes in our body. We often do not even notice the tension and tightness in our body, such as stiff shoulders and neck, or clenched teeth. While walking or taking a rest, we can observe our breathing, and thus develop better mindfulness of our conditions. In doing so, we can become more aware of the subtle changes in our body.


2. Contemplation of feeling:

Be clearly aware of the feelings of your five senses when they come into contact with the natural environment. Experience your own breathing or footsteps. Touch a blade of grass, a piece of wood, a drop of water, or a chunk of rock to sense their coolness or smoothness. Experience putting work aside and letting go of worries, and simply be present with your feelings in the here and now. Whatever we sense at the moment—the green hills, the earth, the mountains, the rivers, the streams–we simply see, hear, and experience them as they are. More specific ways to deepen our experience include feeling the sensation of each step we walk; feeling the relaxation of our eyeballs when gazing at the green hills; or feeling the mind-broadening experience when facing the vast ocean.


3. Contemplation of the mind:

Come into contact with the scene while contemplating the mind. From bodily sensations to mental perceptions, be clearly aware of the likes or dislikes arising in our mind. The process of changes in our thoughts is like the ripples undulating on a calm surface of water caused by winds. When the phenomenon of our thoughts arising and perishing diminishes, our mind will become calmer, like the surface of quiet water, and eventually be as clear as a mirror.


4. Contemplation of phenomena (dharma):

In the face of all phenomena, practice perceiving everything with an even and impartial mind. Experience actually how we create labels for our mind, whether the state of our mind is one of joy, aversion, openness, narrowness, depression, or irritation. If our experience and observation can reach this level, then we will be able to go about healing ourselves.



Related articles:

The Healing Powers of Nature

Instinct, Direct Contemplation, and Contemplation of Emptiness

The Healing Power of Micro Chan Practice – Trip Preparation

Contemplation of the Four Foundations of Mindfulness

Making Good Use of Natural Experiences for Practice

Planning Outdoor Chan at Ease

Four Ways to Experience Outdoor Chan



Resource: Issue 453 of Humanity Magazine (May 2021), Dharma Drum Publishing Corporation
Photo: Jean Li
Translation: Li Siang-ling (李祥苓)
Editing: Keith Brown, Chang Chia-cheng (張家誠)