Exploring Mindfulness & The Divine Abodes - by Mark Zelinsky

COURSE

Exploring Mindfulness & The Divine Abodes

With Mark Zelinsky

Mindfulness and the Divine Abodes will add powerful tools to your practice through theory and daily guided meditations based on two classic Buddhist teachings: The Four Foundations of Mindfulness (Satipatthana Sutta) and the Divine Abodes (Brahmaviharas). The Four Foundations are where mindfulness resides and can be developed; they make up the vantage points and context for our experience, and are said to have the potential to open to full realization of the path. The Divine Abodes are profound aids to meditative practice and begin with cultivation of good will and benevolence in inner and outer relationships. These can be developed to a boundless degree, helping to bring spaciousness and composure to the mind. The hope is that, having been introduced to them, you will be inspired to further your exploration and discovery, and ultimately embark on a path of liberation.

WisdomHealth & HappinessVisualizationTraditional BuddhismReligionBuddhismSpiritualitySpiritualityLoving-Kindness (Metta)Mindfulness

Meet your Teacher

Mark Zelinsky
Ashland, Ma

Mark Zelinsky has worked on farms, roofs, in the wine business, as a musician, and is a father of two sons who have, according to him, been the most valuable teachers in his other profession: student of spiritual studies. Over the past 10 years Mark has shifted his mind back to focus on the early thirst he developed for the mysterious knowledge of life, diligently choosing to uncover these ideas and apply them in his life. He says he was inspired by the idea of inspiration itself, realising that sustaining inspiration was key to continuing forward on an intentional path of wisdom. Soon after, Mark started thinking about recording his own guided meditations. With the help of Insight Timer, beyond his hopes at the time, his voice has reached thousands of people, giving him great pleasure, humility, inspiration, and excitement at the prospect of continuing to share his gifts and wisdom.

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10 Days

7.4k students

4.7 stars

13 min / day

Wisdom

English

Lesson 1

Intention

Today's lesson will begin with an insightful discussion on intentions and intention setting. Whether we perceive it or not, we are always placing intentions ahead of our actions. When we are unconscious of our intentions, they can be hijacked by outside influences, such as unskillful habits, and lead to unfavorable results. By cultivating our intentions and bolstering them with powerful practices of mindfulness and concentration, we begin a process of powerful self-mastery.

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Lesson 2

Mindfulness Of Form

Beginning with the breath, in today's lesson, we will explore the first of the Satipatthana teachings: form, body, or the somatic aspect of experience. This is a foundational practice for many meditations in this tradition and others, and can be both simple and profound in its revelations.

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Lesson 3

Goodwill (Metta)

This is the first of the Divine Abodes (Brahmaviharas) and a foundational aspect of the other three. Today we will explore the Buddhist concept of good will (sometimes called loving-kindness); a wish for happiness, but with the necessity of being a happiness that must not be tied to the harm of others. In it's ultimate form it is limitless, extending to all beings throughout time and space, while among other benefits, it's cultivation helps the practitioner to develop spaciousness and openness in meditation.

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Lesson 4

Mindfulness Of Feeling Tones

Continuing with the second Satipatthana teaching, in today's lesson we begin to explore the experience of the pleasant, the unpleasant, and the neutral feelings (the hedonic aspect of experience), that arise as a result of any given perception. Practicing with this simple yet pervasive movement of mind helps tune the practitioner into many nuances of awareness.

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Lesson 5

Compassion (Karuna)

The second of the Divine Abodes, Compassion (Karuna), is sometimes said to be what happens when metta meets suffering; a call to action occurs and flows out from a place of good will and identification with the being who is suffering. On Day 5 we focus on this teaching and how it observes and cultivates this natural outflow of care.

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Lesson 6

Mindfulness Of Mind States

The affective aspect of experience, this third Satipatthana is sometimes thought of as the weather system of the mind; the nuances of mood and attitude. In today's session we will explore how, through making contact with the mood or flavor of the mind, we can begin to connect the dots from body sensations to feeling tones, and perhaps see how more complex structures begin to form.

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Lesson 7

Sympathetic Joy (Mudita)

When metta meets success in another being, the experience is Mudita, the third of the Divine Abodes. This is the key topic of today's lesson, yet is often a concept difficult for people to embrace as many cultures urge us to compete and feel threatened by the success of others. However, this is best understood as joy for the kind of happiness in another which causes no harm to anyone, such as that of when a friend seems to be genuinely better off having invested time in self care and discovery.

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Lesson 8

Mindfulness Of Mental Formations

On Day 8 we delve into gaining an indepth understanding of the last of the Satipatthana teachings. This refers to the cognitive aspect of experience; aspects and qualities of thought which are more fully formed, and if perceived, can generally be acknowledged as skillful (not leading to harm) or unskillful (leading to harm).

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Lesson 9

Equanimity (Upekkha)

When goodwill meets that which it cannot change, wisdom produces Equanimity, the fourth and final of the Divine Abodes. In today's lesson we explore the notion that in a world in which pain and suffering is not difficult to find, we must have a measure to protect our hearts and minds. While it can sometimes be mistaken for indifference, Equanimity is sometimes referred to as the crown jewel of the brahmaviharas; a profound steadiness which ultimately makes us more fluid and ready to respond to the world wisely when we are called.

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Lesson 10

Connection With The Divine

As suggested in the Divine Abodes, a feeling of connection with divinity can be a beautiful and profound experience in spiritual practice. Today, in our final session, we recognise the importance of calling upon that which is yet beyond our understanding, but is felt to touch our lives through a more mysterious type of knowing. Our course concludes with a meditation to inspire this connection with the Divine, and to further our exploration and initiation into a rich spiritual life.

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Ask your teacher

This course includes 184 community questions and 54 audio replies from Mark Zelinsky. The community classroom and teacher audio replies are only available via the app.

184

4.7 (653)

Recent Reviews

miriam

August 10, 2025

This is a deep yet gentle immersion into the divine abodes. I wish I had discovered it sooner in my own brahmavihara practice and it’s been very helpful in allowing myself to examine and re-enjoy foundational principles for cultivating positive states.

Andrew

March 25, 2025

Thank you Mark for this wonderful course introducing the divine abodes through the frame of mindfulness. The knowledge you've shared and your peaceful delivery has enriched my practice 🙏

Mark

December 26, 2024

A nice combination of teachings, classics on warming the heart with wisdom/mindfulness teachings.

Brian

April 6, 2024

Calming, thoughtful, deep. Grateful for your work 🙏🏼

Will

February 16, 2024

Wonderful and enlightening teaching. Thank you 🙏

John

January 5, 2024

Thank you for the relaxing, concise guidance on the Divine Abodes. It was my first time meditating on these subjects but I'll certainly be back.

Ben

December 17, 2023

Thank you for your help along the way.

Scott

November 22, 2023

Centering and educational.

Lawrence

August 18, 2023

Offered a different perspective that allowed me to grasp certain concepts I was struggling with.

Joni

August 9, 2023

Thank you for putting this course together. You laid out each conveyor with clarity and ease. May you be well AMF your path be bright.

Helena

July 17, 2023

Very inspiring and after taking the course I feel like doing it again. There is a lot offered in this course. Thank you!

Luana

May 26, 2023

Relaxing and insightful.

Leila

December 22, 2022

This is a beautiful and deep introduction to the divine abodes. It feels like I am having a conversation with a good friend when I listen to Mark’s thoughtful interpretation of ancient concepts

Heidi

December 8, 2022

Wow! What an amazing course! So chock full of useful, insightful, spiritual information put forth in a calm, concise, clear manner. I’m going to redo the course again and take notes this time so I will have easy access to reminders of the various practices that I can integrate into each day. Thank you!!!!

Dave

September 7, 2022

One of the best courses on insight timer.

Kat

March 11, 2022

Wonderful course! Easy to understand. Your voice is pleasant for guidance. Namaste. I highly recommend this for everyone.

Jeff

December 7, 2021

Great course. There were a couple meditation sessions where the commentary could have been a little less for my personal taste, but that did not detract from the overall quality of the course. With gratitude 🙏

Darren

November 22, 2021

I liked all of the education that came with this course, that’s why I picked it. The meditations however felt a little short, but I understand that shorter sessions are more attractive to people

Pieter

October 22, 2021

Thank you for this wonderful class. I enjoyed it. All the best. ✨🙏✨

K

September 12, 2021

Thank you for this insightful and calming meditation.

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