Topics

Subjects forming a path from the foundations of mindfulness through concentration, the heart practices, and frameworks for daily life. Choose a topic from the list to begin.

• 1 Foundations What is Mindfulness? An introduction to mindfulness — present-moment awareness held with kindness and without judgment.
• 2 Foundations The Four Foundations of Mindfulness The four domains of mindful attention — body, feeling-tone, mind, and mental objects.
• 3 Foundations Noting Noting practice — the Mahasi technique of labeling experience as it arises.
• 4 Concentration Practice The Hindrances The five hindrances that obstruct concentration — and how to recognize and work with them.
• 5 Concentration Practice The Energy Body The energy body — working with subtle sensation as a ground for concentration.
• 6 Concentration Practice Piti Piti — the rapture and energizing joy that arises as concentration deepens.
• 7 Concentration Practice Play Play — a light, non-grasping orientation toward practice that lets absorption arise rather than forcing it.
• 8 Concentration Practice The Jhanas The jhanas — successive states of deep meditative absorption and their distinguishing factors.
• 9 Heart Practices Metta Metta — the cultivation of loving-kindness, extended first to oneself and then to all beings.
• 10 Heart Practices Emotions Working with emotions in practice — meeting feeling with awareness.
• 11 Heart Practices Equanimity Equanimity (upekkhā) — the fourth brahmavihāra, a balanced and steady heart.
• 12 Heart Practices Forgiveness Forgiveness practice — releasing the burden of resentment toward oneself and others.
• 13 Heart Practices Gratitude Gratitude — opening the heart by noticing and appreciating what is already given.
• 14 Applied Frameworks RAIN RAIN — Recognize, Allow, Investigate, Nurture — a framework for meeting difficult emotion.
• 15 Applied Frameworks Window of Tolerance The window of tolerance — the range of arousal within which we can stay present and regulated.