Right mindfulness — the four foundations of awareness

Practise systematic awareness of body, feeling-tones, mind states, and dharmas as the core of satipatthana.

Why it works

Right mindfulness (samma sati) in the Satipatthana Sutta has four domains: kaya (body), vedana (feeling-tones), citta (mind states), and dhamma (mental objects including the hindrances and factors of awakening). This breadth ensures mindfulness is not just breath watching: it is a comprehensive awareness of the full field of experience. Each domain provides a distinct diagnostic angle on what is happening in the mind.

How to do it

1. In formal practice, cycle through the four foundations: five minutes each of body awareness, vedana noting, mind-state labelling, and noticing which mental factors are present.
2. In daily life, use one foundation per day as a theme: Monday is body awareness day, Tuesday is vedana day.
3. Do not try to hold all four simultaneously — cycle deliberately.

Evidence

Satipatthana-based vipassana is the foundation of MBSR and mindfulness-based therapies, which have extensive RCT evidence for reducing anxiety, depression, and pain catastrophising. (rct)

Khoury et al. cover mindfulness therapies broadly; satipatthana as the classical source is the traditional framework that MBIs partially operationalise.

Sources

• Khoury et al. (2015), mindfulness-based therapy: a comprehensive meta-analysis, Clinical Psychology Review

Common mistake

Practising mindfulness only of breath and calling it satipatthana — breath mindfulness is entry-level; the full four-foundation practice is much richer and more diagnostic.