Lição 1
Introduction: What Is Sati?
We begin with the term mindfulness itself- a translation of the Pali word sati- and explore whether using the translation lucid awareness might lead us toward a practice that feels more natural and less effortful.
Lição 2
Knowing Breathing (Steps 1 & 2)
We begin with the most basic instruction, knowing breathing. We lay this foundation as a way to begin to relax our usual mode of control and conceptualization, and to become aware of our experience in a lucid way. And so, this isn't just beginner practice, it's also profound.
Lição 3
Experiencing The Body (Step 3)
Today we drop into our experience of the body. This is grounding and helps to draw us away from our thoughts about ourselves. It also supports our discovery of awareness itself. Getting to know awareness leads to a sense of being whole, of healing.
Lição 4
Relaxing The Body (Step 4)
Every fourth step, we explicitly relax and calm our system. Today this happens through relaxing the body. This gives us the opportunity to release the sense of being the do-er, and instead to become receptive and more purely aware.
Lição 5
Experiencing Well-being (Steps 5 & 6)
Our next step is experiencing well-being in the body and in the mind. While this may not always be what's happening, our practice so far has generally supported the natural arising of well-being. We can tune into this when it's present, and when it isn't, we can simply be with what's arising in a relaxed way.
Lição 6
Experiencing Mental Formations (Step 7)
Today we turn to experiencing our thoughts. In order to deal with thought patterns that can be challenging, we introduce and highlight our capacity to care. It's this attitude of compassion and care that allows us to soften and see more clearly.
Lição 7
Relaxing Mental Formations (Step 8)
Today we practice relaxing our thoughts, in particular the thoughts we use to define ourselves, our self-conscious thinking. Using the calm, well-being and insights that we've developed this far, we relax into letting go, not so much being the agent, but allowing a natural process.
Lição 8
Experiencing The Mind (Step 9)
Today we begin to directly look at the wider sense of the mind itself. Getting in touch with the quality of our inner being, and offering care and attention to what we find, can be a new habit that we create for ourselves.
Lição 9
Gladdening The Mind (Step 10)
We can gladden our mind in mindfulness practice by connecting to the natural warmth of our heart, uncovering ways in which we are discouraging our own happiness, and finding satisfaction in simple presence.
Lição 10
Steadying The Mind (Step 11)
We're moving toward healing, toward wholeness, toward unification. We can't force samadhi, instead, we let go of it, we relax into it. What we discover isn't something new layered on our being, but rather the absence of afflictions.
Lição 11
Liberating The Mind (Step 12)
As the mind settles, we have the opportunity to free ourselves from the things that pull the mind away from peace and clarity. We begin to relax our concepts, including thoughts about who we are and what we think of ourselves.
Lição 12
Observing Impermanence (Step 13)
In the final tetrad we observe dharmas, deep processes within that are activated to lead us toward suffering or freedom. Seeing impermanence directly helps us loosen and let go of our deep fears and identities that we hold on to and live by.
Lição 13
Observing Dispassion (Step 14)
When we’re simple with the breath, we give ourselves the opportunity to not pile stories, ideas, judgments and criticisms on top of what’s happening. This keeps the heart and the mind clear and open, allowing something deeper to unfold.
Lição 14
Observing Cessation (Step 15)
The third noble task of the Buddha is to observe the ceasing of reactivity. Since everything is changing, everything eventually comes to an end. Observing cessation is powerful, as it truly convinces the mind that things change, that suffering ends.
Lição 15
Observing Relinquishment (Step 16)
As the mind and heart become clear, and space and stillness emerge, a decisiveness arises that we don’t buy into our old, unwholesome patterns anymore. As we stop feeding these patterns, something unravels and gives way deep inside. We relinquish our old way of being.
