Once you understand the nature of the mind, the next step is learning where to hold it. After you’ve found the mind and caught it, where do you keep it?
The Buddha knew the mind is restless, shaky, and stubborn, and very hard to pin down. So he set up four “holding spots” for the mind, letting it move from one to another now and then. These are called the Four Foundations of Mindfulness (Satipaṭṭhāna), which means “the four places where mindfulness is set up.”
1. The Body
Keep your mind with your body and what is around it, your surroundings. Notice the air being cool, cold, hot, or warm. Notice sounds, both near and far. Just be aware of these physical surroundings. Most of all, use your breath, which is closely tied to your body, as your main anchor. This is called “the body foundation.”
As you breathe in, be aware of it. You can silently say “Bud.” As you breathe out, say “dho.” You can keep repeating “Buddho” along with your breath like this. Or you can stay aware that you’re breathing in and out the whole time, without using “Buddho” at all.
2. Feelings
This means physical sensations: discomfort, pain, itching, aches, numbness, or feeling good and comfortable. Turn your mind toward these sensations and pay close attention. This is called “the feeling foundation.”
3. The Mind
This means your thoughts and mental activity, which are totally normal. It’s the mind’s nature to think about this and that. But once you notice a thought, bring your mind back to your breath, like before. This is called “the mind foundation.”
4. Mental States
These are all the different things that come up in the mind, from coarse to subtle.
The coarse ones are emotions like desire, greed, anger, confusion, irritation, boredom, resentment, and jealousy.
The subtler ones are things that happen as a result of meditation. For example, your body may feel heavy. Your legs may seem to disappear, as if something is swallowing them, slowly rising to your waist, then your chest, your neck, your mouth, until only your breath is left. You may feel sudden waves or flashes; feel light; feel like you’re floating; feel like you’re sinking or spinning; or see light.
Whatever comes up, notice it as it happens. This is called “the mental-state foundation.”
The Main Anchor
All four foundations are places to hold the mind. But even with four, you still need one main holding spot: the body. The Buddha taught us to use the breath as our main anchor. It’s the spot that will eventually carry us beyond the physical world and into the world of the mind.