Yoga sutra vs Satipathana Sutta; Aṣṭāṅga Yoga of Patañjali vs The Noble Eightfold Path of the Buddha

  

 

Satipaṭṭhāna Sutta: The Four Foundations of Mindfulness

found in both the Majjhima Nikāya (MN 10) and Dīgha Nikāya (DN 22).

“Ekāyano ayaṁ maggo…”

“This is the direct path for the purification of beings, for overcoming sorrow and lamentation, for the disappearance of pain and grief, for the attainment of the right path, and for the realization of Nibbāna.”

The Satipaṭṭhāna Sutta outlines four domains of mindfulness (satipaṭṭhāna) as the direct path to liberation. Practicing these develops deep insight into the nature of impermanence (anicca), unsatisfactoriness (dukkha), and not-self (anattā).

The Four Foundations (Satipaṭṭhāna)

1. Kāyānupassanā – Mindfulness of the Body

• Breathing: Observing inhalation and exhalation with awareness.

• Postures: Awareness while walking, standing, sitting, lying down.

• Clear comprehension: Mindfulness in all daily actions.

• Parts of the body: Contemplation of 32 body parts to reduce attachment.

• Elements: Seeing the body as composed of earth, water, fire, air.

• Corpse reflections: Contemplating decay and death to overcome delusion.

Purpose: Deconstruct bodily identification and develop equanimity toward the physical form.

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2. Vedanānupassanā – Mindfulness of Feeling (Sensation)

• Observing each feeling as:

  • Pleasant, unpleasant, or neutral.

  • Bodily or mental.

  • Worldly or unworldly.

Purpose: See how feeling tones trigger craving or aversion; remain equanimous with them.

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3. Cittānupassanā – Mindfulness of the Mind (States of Consciousness)

• Observing states like:

  • Greedy vs non-greedy

  • Hateful vs non-hateful

  • Deluded vs clear

  • Concentrated vs distracted

  • Expansive, contracted, exalted, surpassed

Purpose: Disidentify from mental states; recognize their conditioned, impermanent nature.

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4. Dhammānupassanā – Mindfulness of Phenomena (Mental Objects)

• Observing key categories of Dhamma:

  • Five Hindrances: craving, aversion, sloth-torpor, restlessness-worry, doubt.

  • Five Aggregates: form, feeling, perception, formations, consciousness.

  • Six Sense Bases: eyes, ears, nose, tongue, body, mind (and their objects).

  • Seven Factors of Enlightenment: mindfulness, investigation, energy, joy, calm, concentration, equanimity.

  • Four Noble Truths: suffering, cause, cessation, path.

Purpose: Develop insight into how experience arises and ceases, leading to liberation.

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Each section ends with the same reflective refrain:

“He abides contemplating… internally, externally, and both. He abides… observing arising, passing away, and both. Mindfulness is established ‘just for knowing’—free from clinging and aversion.”

This highlights:

• Internal & external observation (your own and others’ experiences)

• Arising & passing (impermanence)

• Bare knowing (non-reactivity)

• Freedom (not clinging to anything as “me” or “mine”)

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Ultimate goal: To directly realize Nibbāna by cultivating:

• Sustained mindfulness (sati)

• Clear comprehension (sampajañña)

• Insight into the three marks of existence:

  • Impermanence (anicca)

  • Suffering (dukkha)

  • Not-self (anattā)

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Patañjali’s Yoga Sūtra – Core Summary

Purpose of Yoga

Sūtra 1.2: “Yogaḥ citta-vṛtti-nirodhaḥ”

Yoga is the cessation of the fluctuations (vṛtti) of the mind (citta).

The goal of yoga is mental stillness—to quiet the turbulent thoughts and impressions so the true Self (puruṣa) can be seen clearly.

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The Four Chapters (Pāda-s)

1. Samādhi Pāda – On Concentration

• Introduces the aim of yoga: to attain samādhi—absorption in pure awareness.

• Outlines types of mental fluctuations (e.g., right knowledge, misconception, memory, imagination, sleep).

• Teaches practices: abhyāsa (sustained practice) and vairāgya (detachment).

• Describes stages of samādhi—with and without support (object of meditation).

2. Sādhana Pāda –  On Practice

• Describes the eightfold path (aṣṭāṅga yoga):

  1. Yama – ethical restraints (e.g., non-violence, truth)

  2. Niyama – inner disciplines (e.g., contentment, self-study)

  3. Āsana – posture (steady, easeful sitting)

  4. Prāṇāyāma – breath regulation

  5. Pratyāhāra – withdrawal of senses

  6. Dhāraṇā – concentration

  7. Dhyāna – meditation

  8. Samādhi – absorption

• Emphasizes kriyā yoga (yoga of action): tapas (discipline), svādhyāya (study), and īśvarapraṇidhāna (surrender to a higher power).

3. Vibhūti Pāda –  On Powers

• Discusses the extraordinary abilities (siddhis) that arise through deep meditation.

• Warns not to cling to them—they’re distractions from liberation.

• Emphasizes saṃyama—combined practice of concentration, meditation, and absorption.

4. Kaivalya Pāda – On Liberation

• Final goal: Kaivalya – complete liberation and isolation of puruṣa (pure consciousness) from prakṛti (nature/matter).

• Describes how karma and impressions (saṃskāras) shape our experience.

• True freedom comes when the seer abides in their own nature.

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 Practical Implications

• Yoga is not just posture—it’s a lifelong discipline toward self-realization.

• Mastery begins with ethical living, moves through inner disciplines, and culminates in freedom from ego and suffering.

• Liberation isn’t “gained”—it’s a recognition of what you already are when the mind becomes still.

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Would you like a comparative map between Yoga Sūtra, the Satipaṭṭhāna Sutta, and mindfulness/Vipassanā traditions?

Yoga Sūtra vs Satipaṭṭhāna Sutta vs Modern Vipassanā

Theme/Element	Patañjali’s Yoga Sūtra (c. 200 BCE)	Satipaṭṭhāna Sutta (c. 500 BCE)	Modern Vipassanā / Mindfulness
Primary Goal	Liberation (kaivalya) through cessation of mental fluctuations	Liberation (nibbāna) through insight into impermanence, suffering, and not-self	Psychological freedom, clarity, reduced suffering, spiritual insight
Ontology	Dualistic: Puruṣa (pure consciousness) vs Prakṛti (nature/mind)	Non-dual process view: no permanent self, just causes and conditions	Usually agnostic or experiential; focused on observable processes
Core Method	Eight limbs (aṣṭāṅga yoga): from ethics to absorption	Four foundations (satipaṭṭhāna): body, feeling, mind, phenomena	Insight through moment-to-moment awareness of experience
Ethical Basis	Yamas (e.g., non-violence, truth) & Niyamas (e.g., contentment)	Sīla (morality): right speech, action, livelihood (8-fold path)	Mindfulness-based ethical living (e.g., compassion, non-harming)
Meditation Focus	Concentration (dhāraṇā → dhyāna → samādhi) leading to insight	Mindfulness of direct experience to develop wisdom (paññā)	Open monitoring or focused attention; practical observation of mind
View of Mind	Citta = mind as subtle matter with vṛttis (modifications)	Mind as dynamic process conditioned by causes	Awareness observes emotions/thoughts as passing phenomena
View of Self	True self = puruṣa (unchanging witness)	No-self (anattā): self is a constructed illusion	Often secular: “no fixed self”; identity as process
Insight Mechanism	Stillness reveals the real self	Observing impermanence leads to disidentification	Noticing impermanence, letting go of reactivity
Role of Breath	Prāṇāyāma = control of life force for mental purification	Ānāpānasati = mindfulness of breath as grounding anchor	Anchor for present-moment awareness
Advanced States	Samādhi and siddhis (supernormal powers); optional but not ultimate	Jhānas (absorptive states); not essential but supportive	Some include jhānas; others focus on moment-to-moment clarity
Liberation Defined As	Isolation of puruṣa from prakṛti (freedom from identification)	Cessation of suffering through uprooting craving & ignorance	Deep equanimity, freedom from clinging, psychological transformation

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COMMON THREADS

• Present-centered attention: Breath, body, feeling, thought.

• Ethics as foundation: Without moral integrity, progress is shaky.

• Cultivation over belief: Emphasis on direct experience, not dogma.

• Liberation is experiential: A shift in seeing, not just thinking.

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Practice	Yoga Sūtra	Satipaṭṭhāna / Vipassanā
Mindful walking	Not emphasized, though present in kriyā yoga	Core practice in monastic and lay traditions
Body awareness	Through āsana and breath	Kāyānupassanā (contemplation of body)
Mindfulness of emotions	Through pratyāhāra, dhāraṇā	Vedanānupassanā (feeling) & cittānupassanā (mind states)
Contemplation of death	Implied via vairāgya (dispassion)	Explicit: maranānussati and contemplation of decay
Insight into impermanence	Less explicit, though present via viveka-khyāti (discernment)	Central: anicca, dukkha, anattā
Letting go	Vairāgya (non-attachment)	Nibbida, virāga, vossagga (disenchantment, dispassion, release)

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Insight	Yoga Sūtra	Satipaṭṭhāna / Vipassanā
“I am not my thoughts”	Citta is not puruṣa. You are the witness.	Thoughts arise and cease. No-self to cling to.
“Stillness reveals truth”	Silence reveals puruṣa.	Observing change reveals emptiness of clinging.
“Freedom lies in seeing clearly”	Clear perception (viveka-khyāti) leads to liberation.	Yathābhūtañāṇadassana — seeing things as they are leads to awakening.

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Yoga (Patañjali)	Buddhism (Eightfold Path)	Domain
Yama	Right Speech, Action, Livelihood	Ethics (Śīla)
Niyama	Right Effort, Mindfulness	Inner Discipline
Āsana	Right Posture (implied in meditation)	Somatic Foundation
Prāṇāyāma	Support for Concentration (Jhāna)	Breath Awareness
Pratyāhāra	Withdrawal of senses	Sense Restraint
Dhāraṇā	Right Concentration (Jhāna factors)	Meditation (Samādhi)
Dhyāna	Right Mindfulness, Right Concentration	Sustained Meditation
Samādhi	Insight into reality (Vipassanā/Nibbāna)	Wisdom (Paññā)

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1. YAMA (Ethical Restraints)

“The great vow (mahāvrata) universal, irrespective of class, time, or place.” — YS 2.31

Sanskrit	Meaning	Buddhist Corollary
Ahiṁsā	Non-violence	Right Action, Right Speech
Satya	Truthfulness	Right Speech (sammā vācā)
Asteya	Non-stealing	Right Livelihood
Brahmacarya	Chastity / moderation	Right Conduct / Celibacy (monastic)
Aparigraha	Non-possessiveness	Simplicity, renunciation

Both systems emphasize ethical purification as the foundation for meditative stability and insight.

Yamas = foundation of social harmony and karma purification.

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2. NIYAMA(Inner Disciplines)

“The observances that cultivate inner clarity and spiritual ripening.” — YS 2.32

Sanskrit	Meaning	Buddhist Corollary
Śauca	Purity	Right Effort / Body–mind cleansing
Santoṣa	Contentment	Equanimity (upekkhā) / Gratitude
Tapas	Austerity / Discipline	Right Effort (sammā vāyāma)
Svādhyāya	Study of sacred texts / Self	Right View / Reflective awareness
Īśvarapraṇidhāna	Surrender to the Divine	Surrender to Dharma / letting go of ego

Niyamas = cultivation of internal integrity, faith, and readiness for insight.

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3. ĀSANA(Posture)

• In Yoga Sūtras, āsana is defined not by flexibility but by: “Sthira-sukham-āsanam” — Steady and comfortable posture (YS 2.46).

Buddhist Parallel:

• Meditation posture is central to jhāna development: stable, alert, and relaxed body.

• Viriya (energy) and sati (mindfulness) depend on proper somatic base.

Āsana in both traditions supports the stillness of the body for inner absorption.

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4. PRĀṆĀYĀMA (Breath Regulation)

• YS 2.49: “The regulation of the incoming and outgoing breath leads to the dissolution of mental agitation.”

Buddhist Parallel:

• Ānāpānasati Sutta: Breath awareness as a complete path to awakening.

• Used in samatha (calm abiding) to stabilize mind.

Both use the breath to anchor attention, calm prāṇa or citta (mind), and shift into subtler awareness.

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5. PRATYĀHĀRA (Sense Withdrawal)

“The senses withdraw from their objects and follow the nature of the mind inward.” — YS 2.54

Buddhist Parallel:

• Restraint of the senses (indriya-saṁvara) is emphasized in monastic and meditative life.

• Leads to non-reactivity, protection from distraction.

This stage marks the turning of attention inward—the threshold between outer activity and inner meditation.

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6. DHĀRAṆĀ (Focused Concentration)

• Fixing the mind on a single object (breath, deity, mantra).

Buddhist Parallel:

• Right Concentration (sammā samādhi) in jhāna practice begins with focused attention.

• Called vitakka-vicāra: applied and sustained thought on the object.

Dhāraṇā is training in stabilizing attention—leading to mental unification (cittassa ekaggatā).

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7. DHYĀNA (Meditative Absorption)

“Uninterrupted flow of consciousness toward the object.” — YS 3.2

Buddhist Parallel:

• Jhāna stages: increasing refinement of absorption, bliss, and stillness.

• Dhyāna = deep, luminous awareness free from discursive thought.

Dhyāna and jhāna both aim to calm the coarse fluctuations of mind, creating clarity and tranquility.

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8. SAMĀDHI (Liberative Absorption)

• Samādhi in Patañjali is absorption where Self-awareness remains or dissolves into kaivalya (pure seerhood).

“Tad eva-artha-mātra-nirbhāsaṁ svarūpa-śūnyam iva samādhiḥ.” — YS 3.3

Buddhist Parallel:

• Insight (vipassanā) follows concentration: seeing anicca (impermanence), dukkha (unsatisfactoriness), and anattā (non-self).

• Culminates in nibbāna—freedom from craving and clinging.

🔷 Difference:

• Yoga aims for Self-realization (knower beyond mind).

• Buddhism aims for emptiness of self, liberation via non-identification.

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🕊️ CONVERGENCE OF PATHS

Theme	Yoga (Patañjali)	Buddhism (Eightfold Path)
Ethics	Yama / Niyama	Right Speech, Action, Livelihood
Meditation	Āsana to Samādhi	Samatha (calm) → Vipassanā (insight)
Wisdom / Liberation	Discrimination (viveka-khyāti), Self-realization	Insight into impermanence, non-self (paññā)
View of Self	Eternal Puruṣa (witness consciousness)	No abiding self (anattā)
Suffering’s Cause	Ignorance of Self	Craving, clinging, ignorance
Ultimate Goal	Kaivalya (liberation of the seer)	Nibbāna (cessation of suffering)

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🕉️ “Yoga is the cessation of the fluctuations of the mind.” — Yoga Sūtra 1.2

🪷 “Nothing whatsoever should be clung to as ‘I’ or ‘mine.’ With this insight, one is free.” — Buddha, Saṁyutta Nikāya

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 Here’s a simple, step-by-step guide to practicing Patañjali’s Eightfold Yoga (Aṣṭāṅga Yoga) in daily life—accessible for modern practitioners, yet faithful to its classical intent. Each step builds a stable inner foundation for the next.

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🧘‍♀️ Simple Practice Guide to Patañjali’s Eightfold Yoga

1. YAMA — Moral Restraints (Relationship with Others)

Practice one yama at a time for a week or month.

• Ahiṁsā (Non-harming): Be gentle in speech, thoughts, and action.

• Satya (Truth): Speak honestly, with kindness.

• Asteya (Non-stealing): Respect others’ time, space, and ideas.

• Brahmacarya (Moderation): Conserve energy—live with balance.

• Aparigraha (Non-possessiveness): Let go of excess; practice gratitude.

TIP: At day’s end, reflect: Did I live with kindness and honesty today?

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2. NIYAMA — Inner Observances (Relationship with Self)

• Śauca (Purity): Keep body and surroundings clean; purify thoughts.

• Santoṣa (Contentment): Start the day with gratitude.

• Tapas (Discipline): Stay steady in practice—even small daily habits.

• Svādhyāya (Self-study): Read sacred or inspirational texts; reflect on thoughts.

• Īśvarapraṇidhāna (Surrender): Let go of results; dedicate your actions to something higher.

TIP: Begin your day with a short intention: “May my actions be pure and joyful.”

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3. ĀSANA — Steady Posture

“Sthira-sukham āsanam” – a posture that is steady and easeful.

• Sit daily (5–30 minutes) in a comfortable, upright posture.

• Relax shoulders, face, hands.

• Observe your body with friendliness.

TIP: Begin and end seated practice with a deep, slow breath.

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4. PRĀṆĀYĀMA — Breath Regulation

Begin with awareness, then gentle lengthening of breath.

• Simple breath practice: Inhale 4 counts → Exhale 6 counts.

• Do for 3–5 minutes, eyes closed.

• Gradually increase to 10 minutes with relaxed focus.

TIP: Use this to calm anxiety, before sleep, or to prepare for meditation.

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5. PRATYĀHĀRA — Withdrawal of Senses

Turn awareness inward; reduce outer stimulation.

• Sit quietly; close eyes; observe sounds, sensations without reacting.

• Try digital silence (no screen) for 30–60 minutes daily.

• Walk in nature or sit alone in silence.

TIP: Pause before reacting—this builds inner mastery.

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6. DHĀRAṆĀ — Concentration (One-pointedness)

• Choose a focus: breath, mantra (e.g., So-Ham), flame, or image.

• When mind wanders, gently return.

• Practice 5–10 minutes daily; increase over time.

TIP: Use a timer and commit to daily practice without judgment.

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7. DHYĀNA — Meditation (Unbroken Flow of Awareness)

• Let focus deepen into stillness.

• Sit quietly; observe thoughts as passing clouds.

• Let awareness rest in awareness itself—without doing.

TIP: This is not “doing” meditation but being in meditation.

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8. SAMĀDHI — Absorption / Self-Realization

This arises spontaneously when effort and ego drop.

• No technique, just pure witnessing without separation.

• Let go of striving. Simply rest.

• This may appear in glimpses: silence, stillness, vastness.

TIP: Don’t chase this. Instead, cultivate the soil—let the flower bloom naturally.

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🌺 Suggested Daily Routine (30–60 min)

Time	Practice
5 min	Set intention (Yama/Niyama reflection)
5 min	Āsana (steady seated posture)
5–10 min	Prāṇāyāma (slow breath practice)
10–20 min	Meditation (Dhāraṇā → Dhyāna)
5 min	Silent gratitude / surrender (Īśvarapraṇidhāna)

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Integrating Buddhist Insight

• During meditation, observe impermanence (anicca), unsatisfactoriness (dukkha), and non-self (anattā).

• Combine samatha (calm) and vipassanā (insight) within dhāraṇā and dhyāna stages.

• Let Patañjali’s stability meet the Buddha’s liberating wisdom.

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 Here is a simple, practical guide to the Buddhist Noble Eightfold Path, including how to practice Samatha (calm) and Vipassanā (insight) meditation in your daily life.

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🪷 Simple Guide to the Buddhist Eightfold Path

Path to freedom through ethics, meditation, and wisdom

Organized into three core trainings:

Wisdom (Paññā)	Ethics (Sīla)	Meditation (Samādhi)
1. Right View	3. Right Speech	6. Right Effort
2. Right Intention	4. Right Action	7. Right Mindfulness
	5. Right Livelihood	8. Right Concentration

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WISDOM (PAÑÑĀ)

1.  Right View

Understand the Four Noble Truths:

• Life includes suffering (dukkha)

• Craving causes suffering

• Letting go of craving ends suffering

• There is a path to end suffering

Practice: Reflect daily on impermanence (anicca), unsatisfactoriness (dukkha), and non-self (anattā).

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2. Right Intention

Cultivate:

• Renunciation (letting go)

• Goodwill (loving-kindness)

• Compassion (non-harming)

Practice: Begin your day with this intention:

“May I act with kindness, clarity, and peace today.”

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ETHICS (SĪLA) 

3. Right Speech

Speak truthfully, kindly, and with purpose. Avoid:

• Lies

• Harsh words

• Gossip

• Useless chatter

Practice: Pause before speaking. Ask: Is it true? Is it kind? Is it necessary?

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4. Right Action

Act in ways that do no harm. Follow the Five Precepts:

• Do not kill

• Do not steal

• Avoid sexual misconduct

• Do not lie

• Avoid intoxicants

Practice: Choose one precept to deepen each week.

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5. Right Livelihood

Earn a living without harming others (e.g., no weapons, slavery, deceit, killing).

Practice: Ask: Does my work contribute to well-being?

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MEDITATION (SAMĀDHI)

6. Right Effort

Cultivate wholesome mental states:

• Prevent unwholesome states

• Abandon existing unwholesome states

• Develop wholesome states

• Maintain and deepen them

Practice: Notice when negativity arises and gently replace it with love, clarity, or calm.

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7. Right Mindfulness

Stay present with body, feelings, mind, and reality.

Practice: Try daily mindfulness of breath, eating, walking, or emotions. Observe without judgment.

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8.  Right Concentration

Deepen focus and stillness through meditation.

Practice: Set aside 10–30 minutes daily for meditation. Focus gently on one object—usually the breath.

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🧘 Two Key Meditation Practices

1. Samatha (Calm Meditation)

Goal: Tranquility and concentration

How to Practice:

1. Sit in a relaxed, upright position.

2. Close eyes; rest hands.

3. Bring attention to your breath (nostrils or belly).

4. When distracted, gently return to the breath.

5. Stay calm, alert, and soft.

6. Smile inside. Let the breath lead you.

⏳ Start with 10–20 minutes daily.

🧘 This develops jhāna: focused, peaceful states of mind.

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2. Vipassanā (Insight Meditation)

Goal: See clearly into impermanence, unsatisfactoriness, and non-self.

How to Practice:

1. Begin with a few minutes of calm (Samatha).

2. Observe sensations, thoughts, emotions as they arise.

3. Note:

   • “Thinking”

   • “Hearing”

   • “Tingling”

   • “Worry”

   • “Sadness”

   • “Gone”

4. Do not cling or resist—just watch.

5. Notice everything comes and goes.

Insight arises through observation, not analysis.

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🧘‍♂️ Samatha vs Vipassanā Meditation

Aspect	Samatha (Calm Abiding)	Vipassanā (Insight Meditation)
Meaning	“Tranquility” or “Calm”	“Clear seeing” or “Insight”
Primary Goal	Mental stillness, concentration (samādhi), peace	Insight into the nature of reality
Focus	A single meditation object (e.g., breath, candle, mantra)	Changing phenomena (body, feelings, mind, mental objects)
Technique	Sustained attention on one object to reduce mental distractions	Moment-to-moment awareness of arising and passing of experiences
Effect	Cultivates serenity, stability, and absorption (jhāna)	Cultivates wisdom, understanding of impermanence, suffering, and non-self
Mental Quality	Unification of mind (ekaggatā)	Discerning, investigative mind (vipassanā-ñāṇa)
Tradition Emphasis	Strong in Theravāda, Tibetan, and Yogic traditions as preparation for deeper insight	Central to Theravāda Buddhism, especially in Satipaṭṭhāna and Mahāsī systems
Final Result	Deep concentration and blissful states (jhānas)	Liberation through wisdom (paññā) and enlightenment (nibbāna)

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Samatha Meditation — Calm & Centering

Purpose

• To still the mind and cultivate a stable, peaceful awareness.

• Prepares the mind for insight.

Common Objects of Focus

• Breath (ānāpāna)

• Candle flame (visual kasina)

• Loving-kindness (mettā)

• A sound, mantra, or visual object

How to Practice

1. Sit comfortably in an upright posture.

2. Choose a single object (e.g., breath).

3. Bring attention gently to that object.

4. When mind wanders, return without judgment.

5. Let distractions fade; deepen into stillness.

Over time, this leads to jhānas—states of profound concentration, joy, and peace.

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Vipassanā Meditation — Insight & Liberation

Purpose

• To develop wisdom by seeing reality as it is:

  • Impermanence (anicca)

  • Unsatisfactoriness (dukkha)

  • Non-self (anattā)

What to Observe

• Body sensations

• Feelings (pleasant, unpleasant, neutral)

• Mental states (e.g., anger, joy, fear)

• Mental formations (intentions, reactions, stories)

How to Practice

1. Begin with calm awareness (Samatha foundation).

2. Watch each arising experience—sensations, thoughts, emotions.

3. Label mentally: “thinking,” “itching,” “hearing,” “sadness.”

4. Notice the impermanence of each phenomenon.

5. Stay in clear, bare awareness—not analyzing or judging.

Over time, the mind sees deeply that no experience is permanent or under our control. This leads to disenchantment, letting go, and liberation (nibbāna).

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Complementary Relationship

Samatha	Vipassanā
Calms the mind	Illuminates the mind
Leads to deep absorption (jhāna)	Leads to insight and awakening
Like sharpening the blade	Like using the blade to cut delusion
Foundation	Fulfillment

Samatha provides the mental stability needed for the precision of Vipassanā.

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Suggested Sequence for Practice

Beginner Routine:

1. 5–10 min Samatha (e.g., breath meditation) to settle the mind

2. 10–20 min Vipassanā: Observe bodily sensations, feelings, thoughts

3. End with metta (loving-kindness) to stabilize joy and compassion

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🧠 Psychological and Philosophical Basis

Samatha	Vipassanā
Based on calming the nervous system, reducing scattered attention (psychological regulation)	Based on experiential inquiry, cognitive deconstruction of false views of permanence and self
Activates parasympathetic response	Cultivates meta-awareness, cognitive defusion
Develops concentration (samādhi), reducing rumination	Develops clarity (sati + paññā), disrupting delusion

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Summary

Feature	Samatha	Vipassanā
Key Outcome	Peace, mental focus	Insight, liberation
Method	One-pointed concentration	Observing changing phenomena
Time Frame	Gradual, can lead to absorption (jhāna)	Can begin once basic mindfulness is established
Emotional Tone	Serenity, equanimity	Curiosity, clarity, detachment
End Goal	Concentrated mind	Enlightened mind

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