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The Four Foundations of Mindfulness in Plain English
In simple and straightforward language, Bhante Gunaratana shares what the Buddha said about mindfulness in his instructional talks and how we can use these principles to improve our daily lives, deepen our mindfulness, and move closer to our spiritual goals. While this book is based on a classic text, the Satipatthana Sutta, its presentation is thoroughly modern in Bhante’s trademark "plain English" style.
Based around one of the Buddha's must succinct yet rich explanations of meditation, The Four Foundations of Mindfulness in Plain English can be read as a stand-alone volume either before or after the bestselling Mindfulness in Plain English. Newcomers will find it lays strong groundwork for mindfulness practice and gives them all they need to get started right away, and old hands will find rich subtleties and insights that will help consolidate and clarify what they may have started to see for themselves.
Based around one of the Buddha's must succinct yet rich explanations of meditation, The Four Foundations of Mindfulness in Plain English can be read as a stand-alone volume either before or after the bestselling Mindfulness in Plain English. Newcomers will find it lays strong groundwork for mindfulness practice and gives them all they need to get started right away, and old hands will find rich subtleties and insights that will help consolidate and clarify what they may have started to see for themselves.
192 pages, Paperback
First published January 1, 2012
182 people are currently reading
843 people want to read
About the author
Henepola Gunaratana
33 books354 followersBhante Henepola Gunaratana is the founding abbot of the Bhavana Society. Born in rural Sri Lanka, he has been a monk since age 12 and took full ordination at age 20 in 1947. He came to the United States in 1968. “Bhante G” (as he is fondly called by his students) has written a number of books, including the now-classic meditation manual Mindfulness In Plain English and its companion Eight Mindful Steps to Happiness. Bhante G regularly leads retreats on vipassana, mindfulness, metta (Loving-friendliness), concentration, and other topics both at the Bhavana Society and elsewhere.
Bhante Gunaratana is an internationally recognized author and meditation teacher. Prior to coming to the United States, he spent five years doing in missionary work with the Harijanas (Untouchables) of India and ten years in Malaysia. He has taught in a number of settings, including American University of Washington DC where he served as Buddhist chaplain and the Buddhist Vihara of Washington DC, where he served as president. Bhante G has a strong scholarly background and livelong commitment to dhamma.
In 1985 Bhante G co-founded the Bhavana Society and became its abbot. He wanted to teach meditation in an environment allowing for longer retreats and intense practice free from the trappings of a city vihara. He continues to teach in the direct, compassionate style that characterizes his books and articles. Bhante G conveys a well-rounded approach to Buddhist Dhamma, touching on all aspects of the Noble Eightfold Path. He emphasizes metta bhavana (the cultivation of loving-friendliness) as a basis for samma-samadhi, or right concentration. As a teacher, he is known for his emphasis both on samadhi and on metta as part of spiritual training.
In 1996, Bhante G received the title of Chief Sangha Nayaka Thera for North America. This acknowledged his status as highest-ranking monk of his sect in the United States and Canada. In 2003, his autobiography, Journey to Mindfulness, was published. In 2005, the Sri Henepola Gunaratana Scholarship Trust was founded under his guidance. This trust provides educations for poverty stricken children in rural Sri Lanka.
Bhante G continues to write articles, lead retreats, and teach at the Bhavana Society and all over the world.
Bhante Gunaratana is an internationally recognized author and meditation teacher. Prior to coming to the United States, he spent five years doing in missionary work with the Harijanas (Untouchables) of India and ten years in Malaysia. He has taught in a number of settings, including American University of Washington DC where he served as Buddhist chaplain and the Buddhist Vihara of Washington DC, where he served as president. Bhante G has a strong scholarly background and livelong commitment to dhamma.
In 1985 Bhante G co-founded the Bhavana Society and became its abbot. He wanted to teach meditation in an environment allowing for longer retreats and intense practice free from the trappings of a city vihara. He continues to teach in the direct, compassionate style that characterizes his books and articles. Bhante G conveys a well-rounded approach to Buddhist Dhamma, touching on all aspects of the Noble Eightfold Path. He emphasizes metta bhavana (the cultivation of loving-friendliness) as a basis for samma-samadhi, or right concentration. As a teacher, he is known for his emphasis both on samadhi and on metta as part of spiritual training.
In 1996, Bhante G received the title of Chief Sangha Nayaka Thera for North America. This acknowledged his status as highest-ranking monk of his sect in the United States and Canada. In 2003, his autobiography, Journey to Mindfulness, was published. In 2005, the Sri Henepola Gunaratana Scholarship Trust was founded under his guidance. This trust provides educations for poverty stricken children in rural Sri Lanka.
Bhante G continues to write articles, lead retreats, and teach at the Bhavana Society and all over the world.
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Displaying 1 - 30 of 38 reviews
July 25, 2017
This book, in my humble opinion, is more of an introductory to Buddhism basic doctrine than practical guide to meditation, which, to be fair, has already been perfectly covered in his book "Mindfulness in Plain English".
This book covers:5 hidrances, 10 fetters, 5 aggregates, 6 senses and their objects, 32 body parts, 4 body elements, 108 feelings, 10 perceptions, 7 factors of enlightment, 4 noble truth, 8 noble paths...
As the book name suggests, it teaches us four subjects to be mindful of: body, feelings, mind, Dhamma. I am a little confused with the fourth one, some other books render it as mental formation.
I love Bhante G's book "Mindfulness in Plain English", constantly re-read it and enjoy it very much. In a sense, that book changes my life. As a bonus material from the publisher, I downloaded and read his memoir "Journey to Mindfulness", also an enjoyable read. After finishing this memoir, I immediately purchased his other three books. Read this one first, now I will read the Eight Mindful Steps to Happiness.
In short,if you are interested in Buddhism theory, read this book, if you are only interested in practical meditation guidance, read / re-read his first book "Mindfulness in Plain English. "
This book covers:5 hidrances, 10 fetters, 5 aggregates, 6 senses and their objects, 32 body parts, 4 body elements, 108 feelings, 10 perceptions, 7 factors of enlightment, 4 noble truth, 8 noble paths...
As the book name suggests, it teaches us four subjects to be mindful of: body, feelings, mind, Dhamma. I am a little confused with the fourth one, some other books render it as mental formation.
I love Bhante G's book "Mindfulness in Plain English", constantly re-read it and enjoy it very much. In a sense, that book changes my life. As a bonus material from the publisher, I downloaded and read his memoir "Journey to Mindfulness", also an enjoyable read. After finishing this memoir, I immediately purchased his other three books. Read this one first, now I will read the Eight Mindful Steps to Happiness.
In short,if you are interested in Buddhism theory, read this book, if you are only interested in practical meditation guidance, read / re-read his first book "Mindfulness in Plain English. "
April 9, 2025
I have been practicing meditation for the passed year. It has been a god send. It has allowed me to decreased my anxiety and anger and I’ve become a much more compassionate individual. my practices are based on a more secular background then what is denoted in this text.
The 4 foundations is terrific book on mindfulness that is closely tied into the Buddha’s traditional teachings. I found the book informative and I took many new practices from listening to it.
A PDF needs to be included because the author includes many lists, numbers and sequences in the practices described . Mindfulness closely tied to the Buddha’s traditions. I will try to track down a quality used copy of the book to provide a bit more guidance.
The 4 foundations is terrific book on mindfulness that is closely tied into the Buddha’s traditional teachings. I found the book informative and I took many new practices from listening to it.
A PDF needs to be included because the author includes many lists, numbers and sequences in the practices described . Mindfulness closely tied to the Buddha’s traditions. I will try to track down a quality used copy of the book to provide a bit more guidance.
June 1, 2024
Great coverage of the Satipatthana Sutta, though definitely from a Theravada perspective. Useful and recommended to novices on the path, as well as those a bit further along. Gets a lot of mileage from the one sutta…the whole path really.
August 12, 2025
if you like this review, i now have website: www.michaelkamakana.com
230125: excellent introductory work. this work covers the mindfulness sutta, an original, early text, that guides the inquisitive practitioner through buddhist metaphysics in, as promised, 'plain English'. part one is mindfulness of the body, this in chapters on breath, four postures, clear comprehension, parts and elements, death and impermanence. part two is mindfulness of feelings, as emotions and feelings, as harmful and beneficial. part three is mindfulness of mind, as mind and consciousness, and mental states. part four is mindfulness of dharma, as hindrances, clinging and fetters, factors of enlightenment, four truths and eightfold path...
perhaps one of the best places to begin learning buddhism. there is some history, some quotes of buddha and others, but mostly I am reminded the note that in Western thought, religious, philosophical, the central motivating idea is Good versus Evil, while in Eastern thought, religious, philosophical, the central motivating idea is Enlightenment versus Ignorance...
for ignorance is the big bad that starts this 'mindfulness' meditation, that continues it, that resolves it, as the body is the core first mistaken thought: thinking in terms of I, of me, of mine. of course these are all conventional designations that have no ultimate reality, which is always changing, always new, in the first obvious physical sense. how do we say the I this morning is the I of twenty years ago?
thus begins sort of 'how to' become aware as buddha: the efficacy of simple breath meditation. the four posture of the body meditating (sitting, standing, walking, lying down,) and complete clear comprehension of goals meditating, followed by meditating on what most people fear thinking of: death, and its existential companion impermanence...
next is mindfulness of feelings, the difference between feelings and emotions, the importance of not judging thoughts as 'good' or 'bad', but beneficial or harmful, how again we do not judge but simply note the arisal, persistence, dissolution, of everything passing from pleasure to pain...
next is mindfulness of mind, the difference between mind and consciousness, the meaning of 'mental states'...
next is mindfulness of dharma, which addresses first the 'hindrances' that hold us from liberation, the difference from clinging (momentary) to fetters (lasting), the seven factors of enlightenment (mindfulness, investigation into phenomena, energy, joy, tranquility, concentration, equanimity), the four noble truths (there is suffering, there is cause for suffering, there is cure for suffering, this is the cure: eightfold path)...
it is possible that I have read so much buddhismetc., have taken it in, have been convinced, that this book seems introductory. perhaps it is not. it is a five...
230125: excellent introductory work. this work covers the mindfulness sutta, an original, early text, that guides the inquisitive practitioner through buddhist metaphysics in, as promised, 'plain English'. part one is mindfulness of the body, this in chapters on breath, four postures, clear comprehension, parts and elements, death and impermanence. part two is mindfulness of feelings, as emotions and feelings, as harmful and beneficial. part three is mindfulness of mind, as mind and consciousness, and mental states. part four is mindfulness of dharma, as hindrances, clinging and fetters, factors of enlightenment, four truths and eightfold path...
perhaps one of the best places to begin learning buddhism. there is some history, some quotes of buddha and others, but mostly I am reminded the note that in Western thought, religious, philosophical, the central motivating idea is Good versus Evil, while in Eastern thought, religious, philosophical, the central motivating idea is Enlightenment versus Ignorance...
for ignorance is the big bad that starts this 'mindfulness' meditation, that continues it, that resolves it, as the body is the core first mistaken thought: thinking in terms of I, of me, of mine. of course these are all conventional designations that have no ultimate reality, which is always changing, always new, in the first obvious physical sense. how do we say the I this morning is the I of twenty years ago?
thus begins sort of 'how to' become aware as buddha: the efficacy of simple breath meditation. the four posture of the body meditating (sitting, standing, walking, lying down,) and complete clear comprehension of goals meditating, followed by meditating on what most people fear thinking of: death, and its existential companion impermanence...
next is mindfulness of feelings, the difference between feelings and emotions, the importance of not judging thoughts as 'good' or 'bad', but beneficial or harmful, how again we do not judge but simply note the arisal, persistence, dissolution, of everything passing from pleasure to pain...
next is mindfulness of mind, the difference between mind and consciousness, the meaning of 'mental states'...
next is mindfulness of dharma, which addresses first the 'hindrances' that hold us from liberation, the difference from clinging (momentary) to fetters (lasting), the seven factors of enlightenment (mindfulness, investigation into phenomena, energy, joy, tranquility, concentration, equanimity), the four noble truths (there is suffering, there is cause for suffering, there is cure for suffering, this is the cure: eightfold path)...
it is possible that I have read so much buddhismetc., have taken it in, have been convinced, that this book seems introductory. perhaps it is not. it is a five...
August 25, 2013
I think I read this book with too little meditation experience, so it wasn't as helpful to me as "Mindfulness in Plain English" was. I've only been meditating for a few months, and not very regularly, so maybe if I go back and read this book in a year or two it will be more helpful. The writing style is still very clear and approachable, easy to read, easy to understand.
This book definitely has a more overtly Buddhist message, which may be off-putting to anyone who meditates for reasons other than obtaining enlightenment. There are tons of scientifically documented benefits to meditation, but those benefits don't require the practitioner to be a practicing Buddhist.
This book definitely has a more overtly Buddhist message, which may be off-putting to anyone who meditates for reasons other than obtaining enlightenment. There are tons of scientifically documented benefits to meditation, but those benefits don't require the practitioner to be a practicing Buddhist.
April 2, 2013
Great, practical advice for satipatthana meditation. Highly recommended!
June 29, 2016
Wonderful book. I found it very accessible and profound at the same time. Bhante G's gentleness and guidance comes through on every page. Thank you Bhante G. :)
January 19, 2017
Found his other books, especially Mindfulness in Plain English, more engaging and stimulating. This one certainly has some useful material in it as well though. 2.5 stars
August 24, 2018
In thirteen chapters Bhante Gunaratana presents a traditional Theravada version of meditation and mindfulness leading to liberation, or nibbana. Part 1 covers mindfulness of the body; part 2 covers mindfulness of feelings; part 3 covers mindfulness of mind, and part 4 covers mindfulness of Dhamma. Each section discusses in relevant, individual chapters topics such as breath, the postures, sensations and emotions, mental states, and hindrances. The goal is to guide the seeker in ways that will enable him or her to achieve spiritual goals.
The discussion is clear, the text lucid and well written, but this is based on a Pali text and at times reads very much like an ancient text transported, sometimes even literally translated, into English. In some sections, such as that on doubt, the writer gives the feeling of talking to the reader directly, with understanding and awareness, and in other passages the text becomes stiff and esoteric, adhering to the original Pali.
Despite its weaknesses, this text brings the student of Buddhism and meditation gently into a deeper understanding of how this practice is perceived, understood, and taught in the Theravada school in such a way that he or she can strive to reach a higher level.
The discussion is clear, the text lucid and well written, but this is based on a Pali text and at times reads very much like an ancient text transported, sometimes even literally translated, into English. In some sections, such as that on doubt, the writer gives the feeling of talking to the reader directly, with understanding and awareness, and in other passages the text becomes stiff and esoteric, adhering to the original Pali.
Despite its weaknesses, this text brings the student of Buddhism and meditation gently into a deeper understanding of how this practice is perceived, understood, and taught in the Theravada school in such a way that he or she can strive to reach a higher level.
May 30, 2019
This was a short, quick read (despite my taking a reeeeeally long time to finish). Very clear explanations about the foundations of mindfulness, what they mean, and how they fit together in the bigger picture of buddhism. There are tips for fitting these things into your life, and in a realistic way at that.
OK, although I said it was a quick read, I don't actually recommend plowing through it, as it takes a bit for the ideas to sink in. Read a chapter every day or two, to avoid it going in one ear and out the other (or in your eyes and out of your head, in this case).
Recommended for people who are just starting to learn about Buddhism, beginner meditators, and curious people who want to know what this whole "mindfulness" thing is all about.
OK, although I said it was a quick read, I don't actually recommend plowing through it, as it takes a bit for the ideas to sink in. Read a chapter every day or two, to avoid it going in one ear and out the other (or in your eyes and out of your head, in this case).
Recommended for people who are just starting to learn about Buddhism, beginner meditators, and curious people who want to know what this whole "mindfulness" thing is all about.
August 8, 2020
Its an OK book. I thought I was getting a book about meditation and took a dive into the principles of Buddhism instead. It contained solid principles and concepts but really emphasizes that you have to follow the Buddhist teaching to truly gain enlightenment. For being written in plain English, it still feels as though it's been heavily translate at times. This manifest itself in ambiguous concepts, terms, and examples at times.
November 16, 2024
Probably more a 2.5, I bumped it up, because I found some personal value in what was written.
The book title implies basic and fundamentals, easy to understand with plain English. It feels far more advanced than those phrases would have you believe. Further to this, there’s a fair amount of repetition and cyclic discussions, perhaps it was an artistic expression of the cyclic nature of life and the suffering one endures for the tiny pleasures.
The book title implies basic and fundamentals, easy to understand with plain English. It feels far more advanced than those phrases would have you believe. Further to this, there’s a fair amount of repetition and cyclic discussions, perhaps it was an artistic expression of the cyclic nature of life and the suffering one endures for the tiny pleasures.
August 3, 2022
Un excellent livre sur la méditation bouddhiste d'après l'enseignement du Bouddha dans le Satipatthana Sutra.
Cela dit, l'auteur se lance dans l'explication de trop de détailles, ce qui fait perdre la fraicheur de le pratique et éloigne le lecteur débutant de l'acquisition de sa propre expérience.
N'empêche que c'est un très bon livre.
Cela dit, l'auteur se lance dans l'explication de trop de détailles, ce qui fait perdre la fraicheur de le pratique et éloigne le lecteur débutant de l'acquisition de sa propre expérience.
N'empêche que c'est un très bon livre.
October 17, 2022
Цю книгу варто читати після першої - Mindfulness in plain English.
Місцями було нуднувато, бо зазвичай у жанрі літератури про медитацію йдеться про практику і лише деякі нюанси можуть бути новими. Буддійські інструкції залишаються стабільно фіксованими до Канону та сотеріології.
Місцями було нуднувато, бо зазвичай у жанрі літератури про медитацію йдеться про практику і лише деякі нюанси можуть бути новими. Буддійські інструкції залишаються стабільно фіксованими до Канону та сотеріології.
January 21, 2024
Packed with concise info to contemplate. I think this would be better as a written book than in audio form. You need to go back and reread and re-familiarize yourself with multiple sections to get the most out of it.
November 19, 2024
streaming in now
four foundations is a resonance of contemplation unobstructed by reasoning of corporeal intellect... such asks one to investigate current perspective through this venue... make a more informed choice
four foundations is a resonance of contemplation unobstructed by reasoning of corporeal intellect... such asks one to investigate current perspective through this venue... make a more informed choice
March 30, 2019
His books are always so useful and I will read it again. If you have never read any of his books, start with Mindfulness in Plain English. It is a great foundation for mindfulness practice.
May 15, 2021
This started out well but then it got way too advanced and dense, especially given the title!
August 31, 2021
Not for me. This book will be perfor people that meditate for years.
March 9, 2022
Great book. Easy to read and plenty on top of character studies.
Recommended for anyone that, wants a simple explanation of mindfulness but also a worthy read for the experienced.
4 stars
Recommended for anyone that, wants a simple explanation of mindfulness but also a worthy read for the experienced.
4 stars
April 1, 2022
Easy to understand and follow. Would like physical copy to have for reference
December 11, 2022
A straight forward book that deals with the principles of mindfulness.
November 12, 2023
Not original work.
January 14, 2024
This is a good book to deepen one's understanding of mindfulness and meditation. It taught me that I have much to learn.
July 29, 2024
I think I really need to read the author’s first book about mindfulness to grasp this one fully.
November 14, 2025
Buddhism is a wonderful philosophy to adapt in your life.
March 21, 2021
3 stars
February 11, 2024
I disagree with the assessment that you can't use a weapon, and specifically a firearm, with clear comprehension and mindfulness.
Clearly the author is biased against and ignorant to weapons/firearms, and their uses and functions.
In taking vows you vow to not take any human life, breaking this breaks the vow. However, killing an animal is only a "downfall" transgression which can be forgiven with confession and repentance.
If you accept that a human who is doing harm to others is not acting with humanity, then it follows that they are acting like an animal by following their baser instincts. If killing this ex human turned animal saves human life(s) from harm or death, then it cannot be seen as breaking the vow, only a downfall.
Similarly, a warrior monk has accepted that they are putting their own enlightenment, Nirvana, and removal from the cycle of death and rebirth aside by, when necessary, taking human lives to protect other humans from harm.
This sacrifice makes them perpetual bodhisattvas that will come back for the benefit of others everytime.
"Sentient beings are numberless; I vow to save them. Desires are inexhaustible; I vow to put an end to them. The Dharmas are boundless; I vow to master them.
The Buddha Way is unattainable; I vow to attain it."
Their acceptance of the contradiction in a vow they cannot possibly fulfill, but will come back everytime and try anyway, is what makes them both monks and warriors.
"The Spartan king Agesilaus was once asked what was the supreme warrior virtue, from which all other virtues derived. He replied, “Contempt for death.”
Courage—in particular, stalwartness in the face of death—must be considered the foremost warrior virtue."
This needn't necessarily mean their OWN death, because as a bodhisattva warrior monk they have already accepted their own endless death and rebirth, and in this life would let an enemy cut them down without flinching.
But since they have compassion for all living things, whom they have vowed to save from the death & rebirth cycle, they disdain the needless death of others even those that they must take the life of for others' sake.
"Every warrior virtue proceeds from this—courage, selflessness, love of and loyalty to one’s comrades, patience, self-command, the will to endure adversity."
Clearly the author is biased against and ignorant to weapons/firearms, and their uses and functions.
In taking vows you vow to not take any human life, breaking this breaks the vow. However, killing an animal is only a "downfall" transgression which can be forgiven with confession and repentance.
If you accept that a human who is doing harm to others is not acting with humanity, then it follows that they are acting like an animal by following their baser instincts. If killing this ex human turned animal saves human life(s) from harm or death, then it cannot be seen as breaking the vow, only a downfall.
Similarly, a warrior monk has accepted that they are putting their own enlightenment, Nirvana, and removal from the cycle of death and rebirth aside by, when necessary, taking human lives to protect other humans from harm.
This sacrifice makes them perpetual bodhisattvas that will come back for the benefit of others everytime.
"Sentient beings are numberless; I vow to save them. Desires are inexhaustible; I vow to put an end to them. The Dharmas are boundless; I vow to master them.
The Buddha Way is unattainable; I vow to attain it."
Their acceptance of the contradiction in a vow they cannot possibly fulfill, but will come back everytime and try anyway, is what makes them both monks and warriors.
"The Spartan king Agesilaus was once asked what was the supreme warrior virtue, from which all other virtues derived. He replied, “Contempt for death.”
Courage—in particular, stalwartness in the face of death—must be considered the foremost warrior virtue."
This needn't necessarily mean their OWN death, because as a bodhisattva warrior monk they have already accepted their own endless death and rebirth, and in this life would let an enemy cut them down without flinching.
But since they have compassion for all living things, whom they have vowed to save from the death & rebirth cycle, they disdain the needless death of others even those that they must take the life of for others' sake.
"Every warrior virtue proceeds from this—courage, selflessness, love of and loyalty to one’s comrades, patience, self-command, the will to endure adversity."
June 3, 2013
Good book on the Satipatthana Sutta, which establishes the Four Foundations of Mindfulness, as transmitted by the Shakyamuni Buddha himself. As a follow up to Bhante G's earlier book, Mindfulness in Plain English*, this is a terrific volume. I found the first book much more helpful, however, as it details much more of the pains and pitfalls of Vipassana and Samatha meditation practices. This book attempts to tackle a much broader subject, however, but feels lacking in the same kind of advice as in MIPE*.
I would not hesitate to recommend, however, if you have already put in some hours on the cushion (or standing/walking/etc :)
I would not hesitate to recommend, however, if you have already put in some hours on the cushion (or standing/walking/etc :)
February 16, 2014
Gunaratana has a rare gift for making Buddhist precepts not only "plain" but practical:
"Watching how quickly our feelings change, without any effort on our part, we realize another important truth. We begin to see that feelings are just feelings, not _my_ feelings or parts of _me_. We realize that we identify so closely with our feelings that they seem to be part of our basic identity. Experience tells us this is not the case" (p. 84).
"Watching how quickly our feelings change, without any effort on our part, we realize another important truth. We begin to see that feelings are just feelings, not _my_ feelings or parts of _me_. We realize that we identify so closely with our feelings that they seem to be part of our basic identity. Experience tells us this is not the case" (p. 84).
Displaying 1 - 30 of 38 reviews