SUMMARY of MINDFULNESS IN PLAIN ENGLISH by HENEPOLA GUNARATANA

Summary

This script from 'Mindfulness in Plain English' by Bante Hopola Garara offers a comprehensive guide to meditation and mindfulness. It dispels myths, highlighting the practice's ability to transcend religious boundaries and provide clarity, peace, and happiness. The book focuses on Vipassana, a Buddhist meditation technique, and emphasizes the importance of concentration and mindfulness for deep insight. It provides practical advice on meditation posture, breath focus, and managing distractions, aiming to cultivate mindfulness in daily life for better mental habits and a more objective view of reality.

Takeaways

• 📚 The book 'Mindfulness in Plain English' by Bhante Henepola Gunaratana explains the myths, realities, and benefits of meditation and mindfulness.
• 🧘‍♂️ The book focuses on Vipassana, a Buddhist meditation practice, which is applicable regardless of one's religious affiliation.
• 🤔 It discusses why we should meditate, highlighting that human nature tends to be dissatisfied and stuck in a mental treadmill of desire versus aversion.
• 🔍 Meditation can help achieve peace and happiness by stepping outside this mental treadmill and becoming acutely aware of one's thoughts and actions.
• 🧭 The book provides a step-by-step guide to cultivate mindfulness for greater focus, clarity, peace, and happiness.
• 🌟 Mindfulness is the English translation of the Pali word 'Sati', which involves non-conceptual awareness and full awareness before the mind starts to attach labels and concepts.
• 🧘‍♀️ The practice of Vipassana meditation involves developing both concentration and mindfulness to gain deep insight into the fundamental reality of existence.
• 🧘‍♂️ The book debunks myths about meditation, clarifying that it's not about relaxation alone, psychic abilities, escaping reality, or solving problems magically.
• 🕒 It offers practical advice on how to meditate, including setting aside time, choosing a comfortable position, and focusing on the breath.
• 🌱 The benefits of mindfulness and meditation include dissolving mental barriers, changing perceptions, and developing new mental habits for heightened awareness in everyday life.

Q & A

What is the main focus of the book 'Mindfulness in Plain English'?

The book focuses on explaining the myths, realities, and benefits of meditation and mindfulness, providing a step-by-step guide to cultivate mindfulness for greater focus, clarity, peace, and happiness.

Which meditation practice is emphasized in the book?

The book emphasizes the practice of Vipassana, which is the oldest Buddhist meditation practice.

Why is it said that we are 'prisoners of the mental treadmill'?

We are considered 'prisoners of the mental treadmill' because we tend to mentally categorize our experiences, cling to what we perceive as good, reject what we perceive as bad, and ignore everything else, leading to a cycle of desire and aversion.

What are the two elements required to gain deep insight through meditation according to the book?

To gain deep insight through meditation, one needs both concentration and mindfulness. Concentration is about focusing the mind on one thing, while mindfulness is about calmly noticing when the mind has wandered and bringing it back to focus.

How does mindfulness help in dealing with stress and dissatisfaction?

Mindfulness helps by allowing one to recognize desires without obsessing over them, face fears without being crippled by them, and see oneself without illusion or judgment, leading to greater focus, clarity, and intuition.

What is the significance of the breath in the context of meditation as described in the book?

The breath is significant in meditation because it is a portable, natural, observable, and transient process that serves as a point of focus to direct attention and help in developing mindfulness.

What is the recommended duration for beginners to start with in meditation practice?

Beginners should start with less than 20 minutes of meditation and gradually lengthen their sitting time based on their comfort and ability to sit without acute pain.

How does the book suggest dealing with physical pain during meditation?

The book suggests making any residual pain the object of meditation, observing the pain mindfully, and exploring the feeling instead of fighting it, which can help in loosening its hold on you.

What are some of the common distractions during meditation and how can they be managed?

Common distractions include thoughts, physical pain, boredom, and fear. They can be managed by observing them mindfully until they dissipate, using techniques like counting breaths or focusing on the breath until the mind is refocused.

How can mindfulness be incorporated into everyday life as suggested by the book?

Mindfulness can be incorporated into everyday life by setting aside time daily for practices like walking meditation, being aware of postures and movements, and doing activities in slow motion to observe every nuance.

What are the potential benefits of mindfulness and meditation as outlined in the book?

The potential benefits include dissolving mental barriers, changing perceptions, developing new mental habits, maintaining heightened awareness, perceiving the true nature of phenomena, and realizing the impermanence, unsatisfactoriness, and selflessness of all things.

Outlines

00:00

📚 Introduction to Mindfulness and Meditation

This paragraph introduces the book 'Mindfulness in Plain English' by Bante Hopola, which aims to demystify meditation and mindfulness. It explains that the book provides a step-by-step guide to cultivate mindfulness for focus, clarity, peace, and happiness. The author discusses the human tendency to be dissatisfied and the mental cycle of desire and aversion. Meditation is presented as a way to step outside this cycle, offering insights into the nature of reality and the self, leading to a more focused and intuitive approach to life.

05:00

🧘‍♂️ Understanding Meditation and Mindfulness

This section delves into the mechanics of meditation and mindfulness, highlighting the importance of concentration and mindfulness in achieving deep insight. It distinguishes between concentration, which is the act of focusing the mind, and mindfulness, which involves calmly noticing when the mind wanders. The paragraph explains how mindfulness can help in perceiving reality without judgment and how meditation can lead to better decision-making and a more objective viewpoint. It also clarifies common misconceptions about meditation, emphasizing that it is a practice for everyone, not just for achieving relaxation or psychic abilities.

10:01

🌱 Cultivating Mindfulness Through Meditation

The paragraph provides practical advice on how to start a meditation practice, emphasizing the importance of setting aside expectations and approaching it as an experiment. It suggests starting with short sessions and gradually increasing the duration. The guidance includes how to position the body, how to breathe, and how to focus the mind on the breath to achieve concentration. It also introduces techniques to refocus the mind if it wanders and discusses the importance of maintaining a comfortable posture to facilitate deep concentration.

15:04

🧘‍♀️ Advanced Meditation Techniques and Posture

This section offers more detailed instructions on meditation, including how to handle the body and mind during the practice. It discusses various sitting positions, the importance of maintaining a straight back and relaxed body, and the use of props like cushions. It also addresses what to do with the hands and how to sit on a chair if necessary. The paragraph further elaborates on how to handle thoughts during meditation, aiming to achieve a state of awareness without engaging in them, and how to use the breath as a focal point for concentration.

20:05

🛑 Dealing with Distractions in Meditation

This paragraph addresses the common issue of distractions during meditation, providing strategies to handle them. It suggests observing distractions mindfully until they dissipate and offers techniques like counting breaths or using mental prompts to refocus. The guidance includes how to deal with physical sensations, pain, and emotional states that may arise during meditation. The paragraph emphasizes the importance of not getting upset with oneself when the mind wanders and encourages viewing these occurrences as opportunities to practice mindfulness.

25:06

🌟 Applying Mindfulness in Daily Life

The final paragraph discusses the application of mindfulness beyond the meditation cushion, encouraging the practice of mindfulness in everyday activities. It suggests incorporating mindfulness into daily routines, such as walking or drinking tea, to cultivate a consistent state of awareness. The paragraph outlines the benefits of mindfulness and meditation, including the dissolution of mental barriers, heightened awareness, and a deeper understanding of the impermanent and interconnected nature of all phenomena. It concludes by inviting listeners to explore the book for more details and to follow the platform for further insights.

Keywords

💡Mindfulness

Mindfulness is a mental practice of being fully aware of where we are and what we're doing, moment by moment. In the video, it is presented as a way to achieve greater focus, clarity, peace, and happiness by stepping outside the 'mental treadmill' of desire and aversion. The script explains that mindfulness allows individuals to recognize their desires without obsessing over them and face their fears without being crippled by them.

💡Vipassana

Vipassana is a Buddhist meditation practice that involves observing the breath and bodily sensations to gain insight into the nature of reality. The video emphasizes that while Vipassana is rooted in Buddhism, its insights are applicable regardless of one's religious affiliation. It is described as the oldest Buddhist meditation practice, focusing on examining one's existence with precision and clarity to see its fundamental reality.

💡Concentration

Concentration in the context of the video refers to the ability to focus one's mind on a single point, such as the breath, to achieve a state of deep mental absorption. It is one of the two key elements, along with mindfulness, needed to gain deep insight during meditation. The video explains that concentration helps in directing the naturally restless mind to focus, which is essential for meditation.

💡Desire and Aversion

Desire and aversion are mental states that keep individuals stuck in a 'mental treadmill,' as mentioned in the video. Desire is the longing for pleasurable experiences, while aversion is the rejection of unpleasant ones. The video suggests that meditation can help in stepping outside this cycle, leading to a state where one can observe desires and fears without being controlled by them.

💡Non-judgmental

Non-judgmental is a state of observing one's thoughts, feelings, and experiences without evaluating or labeling them as good or bad. The video underscores the importance of being non-judgmental during meditation, which allows for a more objective and clear perception of reality. It is a key aspect of mindfulness practice, helping individuals to see things as they truly are.

💡Meditative Treadmill

The 'mental treadmill' is a metaphor used in the video to describe the constant cycle of desire for pleasure and avoidance of pain that characterizes much of human experience. It suggests that we are often caught in this cycle, which leads to suffering. Meditation, particularly mindfulness, is presented as a means to step off this treadmill and achieve a more peaceful state of mind.

💡Impermanence

Impermanence is the concept that all things, including our bodies and experiences, are constantly changing and transient. The video discusses how mindfulness makes us acutely aware of this impermanence, which can help us let go of the desire to cling to things that are temporary, leading to a reduction in suffering.

💡Observation

Observation in meditation is the act of calmly noticing when the mind has wandered and bringing it back to focus. The video explains that during meditation, one should observe their breath and bodily sensations without getting caught up in thoughts or reactions, which is a practice that cultivates mindfulness and concentration.

💡Stress and Discontent

Stress and discontent are emotional states that arise from being stuck in the 'mental treadmill' of desire and aversion. The video suggests that meditation and mindfulness can help individuals face these states without being overwhelmed by them, leading to a reduction in stress and an increase in contentment.

💡Meditation Posture

Meditation posture refers to the physical position one assumes during meditation, which is important for maintaining physical stillness and mental alertness. The video provides guidance on how to sit, including keeping the back straight and the body relaxed, to facilitate effective meditation practice.

💡Mental Habits

Mental habits are patterns of thought and behavior that we develop over time. The video discusses how mindfulness and meditation can help in forming new mental habits that promote heightened awareness and a non-judgmental attitude towards experiences. These habits are cultivated through consistent meditation practice and can be applied in everyday life to enhance mindfulness.

Highlights

The book 'Mindfulness in Plain English' by Bhante Henepola Gunaratana explains the myths, realities, and benefits of meditation and mindfulness.

It provides a step-by-step guide to cultivate mindfulness for greater focus, clarity, peace, and happiness.

The book focuses on Vipassana, a Buddhist meditation practice, with insights applicable regardless of religious affiliation.

Meditation can help achieve peace and happiness by stepping outside the mental treadmill of desire versus aversion.

Meditation involves focusing the mind to develop awareness or mindfulness, with the ultimate goal of gaining insight.

Concentration and mindfulness are both necessary for deep insight; concentration forces the mind to focus, while mindfulness notices when the mind wanders.

Mindfulness is the English translation of the Pali word 'Sati', which involves non-conceptual awareness before the mind attaches labels and concepts.

Meditation trains the mind to prolong the initial moment of full awareness, seeing things as they are without distortion.

Mindfulness involves seeing reality as it is without judgment or biases, observing one's thoughts and responses with calm detachment.

Cultivating mindfulness practice involves setting aside time daily for Vipassana meditation, starting with short sessions and gradually increasing.

Proper body posture is essential for meditation, including sitting with a straight back and relaxed body, and choosing a comfortable position.

During meditation, focus on the breath to maintain concentration and use techniques to bring the mind back when it wanders.

Mindfulness in everyday life can be practiced through activities like walking meditation, where one focuses on the sensations of walking.

The benefits of mindfulness and meditation include dissolving mental barriers, perceiving experiences and relationships differently, and developing new mental habits.

Mindfulness makes one aware of the impermanence of all phenomena, leading to a release from clinging to things and a deeper understanding of reality.

The book also addresses common concerns or obstacles to mindfulness and provides a background on the origins and concepts of meditation.

Transcripts

[Music]

hello listener thank you for listening

to our content remember to follow us

here on the platform we prepared a

graphic of the book with the author's

key points and main ideas click that

book graphic Link in description now and

have access to an illustrated material

with simple and easy steps so you know

everything about the book in

minutes mindfulness in plain English

by bante hopola

garara this book explains the myths

realities and benefits of meditation and

mindfulness it provides a stepbystep

guide to cultivate mindfulness for

greater Focus Clarity peace and

happiness the book focuses on vipasana

which is a Buddhist Meditation practice

but the insights are applicable

regardless of your religious

affiliation why meditate

it's human nature to feel dissatisfied

with life and want more for ourselves we

may enjoy temporary highs from success

and Pleasures but quickly slip back into

stress Envy or

discontent that's because we're stuck in

a mental treadmill of Desire versus

aversion we tend to mentally categorize

our experiences cling to what we think

is good reject what we think is bad and

ignore everything else we end up chasing

Pleasures avoiding pain and ignoring 90%

of our

experiences we're prisoners of this

mental treadmill we suffer when we Face

mishaps and losses we even suffer when

we experience success since we're afraid

to lose what we've gained so we're

constantly trying to protect what we

have get even more then cling on to what

we've gained we tell ourselves

if I only had this all my problems will

be solved or if I only had that I'd be

happy ultimately all of us want peace

and happiness meditation can help us to

achieve that by stepping outside our

mental treadmill when you're acutely

aware of your thoughts and actions you

can recognize your desires without

obsessing over them face your fears

without being crippled by them see

yourself without illusion or judgment

and understand how you fit in with other

human beings these help you to think and

act with greater Focus Clarity and

intuition there are many approaches to

meditation from prayers to yogic

meditation all of them involve focusing

with your mind with the ultimate goal of

developing awareness or

mindfulness this book specifically

presents the vipasana system of

meditation which is the oldest Buddhist

Meditation practice it teaches you to

direct your attention to one aspect of

your existence each time examining it

with such precision and Clarity that you

can see right through to its fundamental

reality thus gaining deep insight to do

that you need two things concentration

and

mindfulness concentration is about

forcing your naturally Restless mind to

focus on one thing mindfulness is about

calmly noticing when your mind has

wandered so you can bring it back to

focus to gain deep Insight you need both

elements concentration without

mindfulness can lead to a state of

stuper or an unhealthy obsession with

what you're focusing on mindfulness

without concentration can mean watching

so many things that you can't penetrate

any of them at a deep level

mindfulness is the English translation

of the poly word Sati which can also

mean bear

attention we first become aware of

something through a subtle fleeting

state of non-conceptual awareness this

happens for a split second before our

mind starts to attach labels and

Concepts to the stimuli to form

conscious thoughts for example that's a

dog or that's an adorable dog

meditation trains our minds to prolong

that initial moment of full awareness

when we see things as they are without

Distortion you hear a sound because

sound waves that strike your ear are

translated into electrical impulses in

your brain that is the simple

reality yet your mind processes The

Experience through thoughts and mental

filters you guess what the sound is and

where it's coming from

you attach judgments and labels like

whether it's loud or soft Pleasant or

irritating then you respond to those

judgments for example you feel angry at

your neighbor for disturbing you worry

and anxiety don't appear from thin air

they come from your thought processes

when you try to cling on to what's good

or reject what's

bad likewise pain isn't a thing

when you say I have a pain in my arm

you're introducing the concept of I into

the picture or you may imagine bolts of

lightning running through your arm which

is conceptionally different from the

reality of

pain mindfulness is about seeing reality

as it is without judgment or biases

during meditation you seek to watch your

own thoughts and responses with calm

detachment instead of being caught up in

them when you can separate the stimulus

from your mental labels it prevents your

obsessive thoughts from spiraling out of

control with repeated practice you can

train your mind to see the world

differently and can make better

decisions to truly understand something

you need an objective big picture

Viewpoint and to give equal

consideration to everyone's concerns

once you have the wisdom to see a

situation objectively you'll

automatically feel compassion toward

others and see how you yourself

contribute to the problems in fact the

best way to address a complex problem is

often to examine it in depth then

disengage your mind from it so a

solution can Surface

intuitively in short mindfulness is

non-judgmental things are neither good

nor bad

they're simply the way they are it's

like looking at something for the first

time with no preconceived notions you

merely observe what's there without

adding I or me to the

equation you also observe changes as

they occur without adding to subtracting

from or distorting the

experience you're both a participant and

an observer of your inner

Universe it's important an to debunk

several myths about meditation up front

first meditation is relaxing but the

goal isn't just to relax it's to achieve

awareness in order to gain

Insight Meditation doesn't involve

psychic abilities or going into a trance

nor is it meant for Saints or holy

people it's not about escaping reality

thinking lofty thoughts nor will it

solve your problem s magically vipasana

meditation is simply about training your

mind to see and accept things as they

are so you can decide if and how to

address

them cultivating your mindfulness

practice now let's build on our

understanding of mindfulness and

meditation to move from Theory to

practice set aside your existing

knowledge theories or prejudices and go

in without any

expectations just treat it as an

experiment go with the flow and see what

happens observe and accept whatever

comes up then let It Go Don't Ponder or

analyze cling to or reject an idea nor

condemn yourself for any bad thoughts or

feelings ready to get

started first let's decide how long

you're going to meditate beginners

should start with less than 20 minutes

and gradually lengthen your sitting

based on how long you can sit without

acute pain choose a comfortable position

sit still and close your

eyes treat your mind like a cup of Muddy

Water be still and allow the mud to

settle so the water becomes clear don't

change positions until you've reached

the predetermined time since it'll affar

with your ability to concentrate deeply

keep your mind on the present by

focusing on your

breath take three deep breaths then

breathe normally and

effortlessly start by directing your

attention to the rims of your

nostrils notice the sensation of your

breath flowing in and out the brief

pauses between inhaling and

exhaling and how your breath lengthens

as you

relax just observe don't verbalize or

conceptualize

anything if your mind wanders you can

use several methods to bring it back you

can count your breath for example by

counting

one

one

one one when inhaling

then

two

two

two two when exhaling or count 1 to 10

quickly each time you inhale or

exhale once you've refocused on your

breathing stop

counting an alternative is to try

linking your inhale and exhale so it

becomes one

breath focus on the the point where your

inhale and exhale touch keeping your

attention on the rims of your

nostrils gradually your mind and body

may feel so light that you barely notice

them instead you may sense a third

object of meditation like a star flower

or some subtle sign at the rims of your

nostrils this is a sign of deep

concentration and it's Poss to call up

this sign at will with practice and

Mastery you may also start to become

aware of other things happening with

your breath for example the water vapor

present in the air how your lungs and

abdomen expand and contract with the

flow of air and how transient each

breath is like everything else in the

universe what to do with your body

during meditation

the right body posture helps you to stay

physically still and stable sit for long

periods of time without pain or muscular

fatigue and stay alert mentally and

physically sit with your back straight

your spine erect your head in line with

the spine and your body fully

relaxed wear loose soft clothing that

won't restrict your blood flow or nerve

Sensations remove any shoes tight socks

or

stockings if you're sitting on the floor

use a relatively firm cushion that's at

least 3 in thick when

compressed sit close to the front edge

of the cushion rest your crossed legs on

the floor with padding for your shins

and ankles fold your legs comfortably

the full Lotus is ideal for long

sittings but not everyone can do it so

so choose a position where you can sit

the longest without pain some variations

include the Native American style the

Burmese style or the half Lotus C your

hands one on the other rest them on your

lap below the navl with your wrist

against your thigh and Palms turned

upward if you're sitting on a chair

choose a chair with a level seat

straight back and no arms don't lean

against the back of the chair place your

legs side by side with your feet flat on

the floor place your hands in the same

way as when you sit on the

floor what to do with your mind during

meditation your goal is to reach the

state where you're aware of everything

that's happening in the present without

engaging in them when you're aware of a

thought it surfaces and passes lightly

like a bubble without triggering other

reactions hello listener thank you for

listening to our content remember to

follow us here on the platform we

prepared a graphic of the book with the

author's key points and main ideas click

that book graphic Link in description

now and have access to an illustrated

material with simple and easy steps so

you know everything about the book in

minutes my contract

when you're consciously thinking a

thought it feels heavy and compulsive

leading to other thoughts in a chain

reaction through deep concentration we

can slow down our thought process to

examine each element in microscopic

detail we use our breath as a point of

focus to direct our attention you can

use any object for meditation but

breathing is ideal because it's portable

happens naturally without conscious

thought comes with observable variations

and is a transient present moment

process that's Universal to all living

things it's like a miniature model of

Life initially your mind May drift or

you may think about your breath instead

of just observing it each time your mind

Strays gently bring it back to your

breathing don't get upset with yourself

structuring your

meditation in order to form mental

habits you need to sustain your

meditation practice devote a specific

period each day exclusively for vipasana

meditation each day we accumulate a

range of mental and emotional issues

during meditation such issues May

surface allowing you to look them over

let them go and refresh your mind daily

choose a daily pattern that fits your

schedule ideally meditate in the morning

while you're still fresh or in the

evening to clear your mind before

sleeping beginners can start with one

sitting a day for 20 to 30 minutes after

a year of daily practice you should be

able to sit for 1 hour each time

seasoned meditators may practice 3 to 4

hours a day as a rule of thumb aim to

sit just 5 minutes longer than the

length that's comfortable for you right

now remember your goal is to develop

mindfulness you're not competing against

anyone or trying to prove anything use a

quiet comfortable place where you can

focus on your

meditation you can use candles incense

or soft lighting if you wish but they

are not

required you can can also use

recitations to clear your mind and

prepare yourself psychologically before

a

meditation the idea is to enter the

meditation with good intentions or

loving friendliness toward yourself and

others dealing with problems and

distractions in

meditation during meditation you'll

inevitably encounter distractions and

problems like pain odd Sensations

boredom or fear most of which can be

resolved by

mindfulness halfway through your sitting

you may suddenly think did I pay my

phone bill my back hurts or H I'd like a

cookie these are all

distractions if you encounter physical

pain start by eliminating the pain as

far as possible take your usual

medication or linament if you have an

existing ailment or correct your posture

to minimize

discomfort make any residual pain the

object of your

meditation observe the pain mindfully

and explore the feeling instead of

fighting it you may realize there's two

parts to the pain the sensation itself

and your physical mental resistance to

the pain become aware of the tensed

muscles and try to relax each

one recognize your mental dislike or

rejection of the pain so you can let go

of that

resistance when you can examine your

pain from all angles and take it apart

piece by piece like how you unravel a

knot it will loose its hold on

you if your legs go to sleep don't worry

the numbness is actually caused by nerve

pinch not a lack of blood circul

culation and it won't damage your body

just stay relaxed and observe the

sensation if you feel sleepy make it

your object of meditation notice the

sensations characteristics and effects

of your

drowsiness if need be take a deep breath

and hold it as long as you can then

breathe out slowly and repeat the

process until you feel mindful again

basically you can deal with any

distraction emotional or attitudinal

obstacles by observing it mindfully

until it dissipates if you feel bored

it's a sign that you're not really

looking at things with the childlike

wonder and curiosity of

mindfulness if fear arises due to

certain thoughts or memories realize

that it's self-generated and your

thoughts and memories can't hurt you

likewise don't read too much into odd

Sensations like itching tingling or

floating

Sensations observe the phenomena

mindfully without getting

engaged watch how they form and

disappear how long they last how they

affect your body and so on until they

dissipate

naturally if a distraction persists step

back to study it with calm detachment by

asking three

questions what is it how strong is it

and how long does it

last initially you'll find yourself

thinking your answers in words aim to

gradually experience the answers in a

wordless non-conceptual way if multiple

Sensations arise concurrently give

attention to the strongest sensation

until it passes then ref focus on your

breathing to manage your distractions

count your breath using the earlier

methods or think

in out as you breathe until you've

refocused your

mind you can also gauge the time that

has passed since you were distracted for

example I've been distracted for 3

minutes don't worry about the accuracy

of your estimate

the idea is to become mindful of the

distracting thought pull yourself out of

it and return to your

breath remind yourself that you're

sitting to focus your mind not to waste

time on random

thoughts at some point you'll realize

that your monkey mind is full of

incessant random chatter like a mental

madous don't get upset about it just

observe what's going on with deep

concentration you'll see your thoughts

and feelings Rising slowly like bubbles

float in your Consciousness then drift

away in short your goal is to Simply

Train Your Mind by observing your breath

for a predetermined

period if distractions pop up notice

them let your attention flow over them

then return to your

breathing don't seek them out fight them

or dwell on them with each meditation

you're exercising your mindfulness

muscles gradually it'll be easier to

concentrate on one thing and to notice

and release your

distractions mindfulness in everyday

life your end goal is to cultivate new

mental habits so you're mindful not only

during meditation but throughout the day

set aside time daily for example 10 to

15 minutes every evening to incorporate

mindfulness into your everyday life you

can use walking meditation to let go of

restless energy find a private place

with space for at least 5 to 10 Paces in

a straight line stand at one end for 1

minute with your arms comfortably at

your front back or sides lift the heel

of one foot while breathing in and rest

that foot on its toes while breathing

out repeat this as you walk at the

slowest possible Pace that feels

natural at the opposite end stand for

another 1 minute then repeat the process

back to your starting point keep your

chin up and your body relaxed keep your

eyes open but Focus fully on your

walking Sensations how how each body

part and Muscle Works what it's like for

your foot to lift swing descend and

touch the floor and so

on as you go about your day take a few

seconds to notice your postures be aware

of what's Happening from head to toe as

you walk sit Bend

Etc or try doing an activity in slow

motion so you can observe every

Nuance for example

when you're drinking tea you can notice

your sitting posture the way you hold

the cup the aroma of the tea reaching

your nostrils the way the liquid flows

past your lips into your mouth use every

possible moment to practice mindfulness

be it at the supermarket queue or while

waiting for the

bus benefits of mindfulness and

meditation much of our suffering comes

from our own mental barriers and

perceptions mindfulness helps to

dissolve such artificial barriers to

change how we perceive our experiences

and

relationships you train your mind to

concentrate on one thing and to become

aware when your thoughts start to drift

with practice you develop new mental

habits and maintain heightened awareness

even when you're not

meditating you also learn to see things

as they truly are without adding or

subtracting from them to distort reality

you start to perceive the true nature of

all phenomena without conscious thought

including the concepts of

impermanence

unsatisfactoriness and

selflessness everything around us is

transitionary as you listen to this

summary the cells in your body are

changing if you don't pay attention you

may suddenly realize one day that you've

aged and lament your lost youth this

pain comes from your own inattention to

reality mindfulness makes you acutely

aware that nothing is permanent be it a

pleasant experience material possessions

or even a huge building you see how

things EB and flow learn the

pointlessness of Clinging On to things

and Free Yourself in the

process all worldly things will

eventually be

unsatisfying yet once you're mindful of

how every moment is different and unique

life no longer seems dull you're alert

to the flow of energy and life around

you you become sensitized to the present

reality what you're doing when and why

you're doing it and how everything is

connected you also come to to realize

that there's no entity that's permanent

or unchanging including our sense of

self or

Soul instead of clinging to an ingrained

notion of self as if we're unchanging

and separate from all other things you

start to see how we're changing

constantly and connected to everyone

else we've just explained mindfulness

and how you can start cultivating your

own practice besides the tips captured

in this summary the book also includes

the background on the origins and

concepts of meditation how they relate

to Buddhism Concepts and Western

scientific discoveries as well as how to

address common concerns or obstacles to

mindfulness if you've enjoyed the ideas

in this summary do get a copy of the

book for more

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