”Do not pursue the past. Do not lose yourself in the future. Looking deeply at life as it is in this very moment, the meditator dwells in stability and freedom.”
The Buddha, Bhaddakaratta Sutta
The Four Foundations of Mindfulness form one of the central teachings of Buddhism and are described in detail in the Satipatthana Sutta. They provide a practical framework for observing our experience as it unfolds moment by moment.
The four foundations are:
• Mindfulness of the Body
• Mindfulness of Feelings
• Mindfulness of Mind
• Mindfulness of Dhamma
Although often presented as separate practices, they naturally overlap. During meditation and daily life we move continually between awareness of bodily sensations, feelings, mental states and the teachings that help us understand them.
In this series I am not attempting a scholarly explanation of the Four Foundations. Rather, I am sharing my own reflections on how they appear within my personal Buddhist practice.
What Is Mindfulness of Mind?
Unlike the first two foundations, mindfulness of mind does not focus on the body or on feelings.
Instead, it asks us to observe the condition of the mind itself.
Of course, we cannot literally see the mind. What we observe are its mental states and formations: thoughts, memories, plans, desires, worries, fantasies and distractions.
A remembered argument from yesterday.
The taste of a glass of wine enjoyed last week.
A football match already played.
Plans for tomorrow’s shopping.
Thoughts about work to be done in the garden.
The Buddha encouraged us not to become involved in these thoughts but to recognise their nature.
Are they rooted in attachment and desire?
Are they rooted in aversion or ill will?
Are they helping concentration or creating distraction?
This is the practice of mindfulness of mind.
The Monkey Mind
Anyone who has attempted meditation for more than a few minutes will recognise the challenge.
The mind seems to work against us.
We sit down intending to focus on the breath, a mantra or a meditation object and immediately thoughts begin to arise.
One thought leads to another.
A memory leads to a plan.
A plan leads to a worry.
A worry leads somewhere else entirely.
It can feel like a battle.
Buddhist tradition often describes this as the “monkey mind”, endlessly leaping from branch to branch without rest.
Over time my own practice has taught me something important.
The goal is not to stop thoughts.
The goal is to recognise them.
I notice their arising.
I acknowledge their presence.
I observe their fading.
I notice their absence.
In this way thoughts become objects of observation rather than commands that must be followed.
Today’s Meditation
Today’s meditation began in my usual way.
I settled on the breath, recited a short Buddha chant and spent several minutes in mettā meditation directed towards loved ones and neighbours.
A candle burned quietly beside me. Sandalwood incense filled the room and a gentle sound healing frequency played in the background.
As concentration deepened, thoughts began to arise.
What interested me was how easily I could recognise many of them as forms of attachment.
A thought appeared about needing to weed the garden borders.
A future action.
An attachment.
The thought was acknowledged and then allowed to fade as attention returned to the meditation.
Soon another thought appeared.
I needed to walk into the village later to visit the pharmacy and post office.
Again, a future action.
Again, an attachment.
Again, it faded away.
None of these thoughts were dramatic or troubling. They arose gently and naturally. Yet they revealed something important about the habits of my own mind.
Living in the Future
This meditation showed me once again that much of my thinking is occupied with the future.
Planning.
Organising.
Preparing.
Anticipating.
I have realised over the years that I am not naturally reflective about the past. My tendency is towards future thinking.
Seeing this clearly is helpful.
The purpose is not to criticise myself but simply to understand how the mind functions.
Awareness itself is valuable.
The more clearly I see these patterns, the easier it becomes to return to the present moment.
A Difficult but Valuable Practice
Mindfulness of mind is one of the more challenging foundations for me.
Like mindfulness of feelings, it requires a subtle level of observation.
Thoughts arise and disappear quickly. It is easy to become caught up in them rather than simply noticing them.
Yet I continue to persevere.
Each time I practice, I gain a slightly clearer understanding of how attachment, aversion, concentration and distraction operate within my own mind.
Perhaps that is the real purpose of this foundation.
Not to eliminate thinking, but to understand it.
And in understanding it, to become a little more free from its influence.
The Buddha’s invitation was always to observe.
Mindfulness of mind allows us to observe perhaps the most fascinating and elusive object of all: our own thinking.
Time to connect: 👉Mindfulness of Body 👉Mindfulness of Feelings. 👉Meditation with Metta
This article is part of my Four Foundations of Mindfulness Series
- Mindfulness of the Body
- Mindfulness of Feelings
- Mindfulness of Mind
- Mindfulness of Mind
I think most meditators will recognise ‘monkey mind’ as being very real, but there’s an element of the practice you describe that goes against the grain of the ‘modern standard model’ of meditation in the West that we hear so much about – and that is the idea of ‘just’ observing passing thoughts without judgment. Some teachers advocate ‘noting’ or ‘labelling’ thoughts (mainly as a tool to diffuse their ability to hijack our composure), but that almost demands a judgment. I’d rather just be aware of them, but let them dissolve by themselves when I pay them no heed.
For me, the only time I can inhabit is now (and here is the only place I can ever be). The past is a ghost and the future is a dream. Memories and dreams are part of what we are, but they are not ever part of the present – and to that extent, they separate us from the present reality. For me, their place is not during meditation.
When you hear of someone else’s meditation experience, it can point up distinctive factors of your own. Mine follows the typically Zen method of ‘just’ sitting. Not sitting for a purpose or with an aim, and with no expectation of gain. I find the approach can feel very austere: but it does serve to break down the duality of so much experience: not this or that, not me as subject and a series of objects – just being. In that light, I begin to see (just occasionally) how the non-dual approach sits samsara and nirvana together – not separate – for if nirvana is the release from attachment and aversion (etc) then it is within reach now, in this moment – for this moment contains all moments and I am reborn a thousand times, even as I sit. The cage that I have erected for myself that keeps me here is just in my mind. Sometimes I forget myself enough that the bars just dissolve.
Thank you Clive for such a well thought out comment and sharing your own practice thoughts.
First response ……….. I smiled at these of your words “- for this moment contains all moments and I am reborn a thousand times, even as I sit. “ This sits well with a significant part of my own thinking and life: cells, molecules, atoms are growing and disappearing every microsecond which is a neuroscience way of confirming impermanence.
As far as judgement of thoughts arising goes, I often question myself as to whether recognising a thought is judgement. I suppose it is if we label it as attachment, aversion or whatever. Equally the Buddha asked us to consider a feeling arising as either pleasant, unpleasant or neither. Is this judgement? Certainly. He also asked us to consider the mind as greedy or not greedy, hateful or not hateful …… as a thought arose in our minds. This equally is a judgement.
So, I guess I’m applying the use of judgement as a form of labelling to the thought or feeling arising but NOT to myself or as a general condition.
🙏🕉️
Dr. Brian, you have clearly explained every tiny details of possible distraction, confusions, agitations that a person would feel during their journey towards practicing meditation specially when u are talking about mind. Your Sharp observations on self mental state from being monkey minded to being able to witness it’s absence thats a fantastic elaborating expression. Simple yet powerful guidance to the one who wants to explore self like you did . Fantabulous!! 👍🙏❤️
Everything I write here on this blog is about personal observations and experiences. I always try to frame my posts that way, I don’t want to be seen as a teacher, a guru, or as preaching. I am as authentic as possible. Too many blogs are just spouting knowledge from books etc but there is no point to that.
I am following Buddha’s “come and see” message which basically means to try things for yourself. And that’s what I do …… try things for myself.
Thank you so much for your comment, it definitely adds a lot to my original post which everyone else can read 🙏🕉️
May you be well, find happiness and peace 🙏🙏