Meditation

Theravāda Buddhist Meditation (I)
Topic
The two benefits of mindfulness; the disappearance of physical pain and mental pain in
relation to positive experiences in our day to day life.
Introduction
This essay explores the two benefits of mindfulness in relation to positive experiences in
our day to day life. There are seven benefits of mindfulness described in the Satipaṭṭhāna sutta .
The two benefits that I chose are the disappearance of physical pain and the disappearance of
mental pain. First, I identify what the benefits of mindfulness are and the reason that mindfulness is
the only way to gain seven benefits. I then explain the concept of the disappearance of physical
pain and mental pain. Finally, I relate the two benefits of mindfulness to the positive experiences in
our daily life.
The benefits of Mindfulness

The benefits of mindfulness are taught by the Buddha himself for those whoever practices it
rightly. The mindfulness well established on the four objects 1 causes to seven benefits. The seven
benefits are the purification of beings, the overcoming of sorrow and lamentation, the
disappearance of physical pain and mental pain, the attainment of true way, and the realization of
Nibbāna2. These are shown in the Satipaṭṭhāna sutta, Majjhima Nikāya,3 and Mahāsatipaṭṭhāna
sutta, Dīgha Nikāya4. Besides, the Buddha, in these the same suttas, mentioned that if there is one
way to obtain these benefits, there is no other but mindfulness. Therefore, mindfulness is called ''
ekāyana5''. In the seven benefits of mindfulness, it can be seen that the benefits are not only for this
life but also for the libration. Among the seven benefits of mindfulness, the disappearance of
physical pain and mental pain are chosen to relate with positive experiences in daily life.
The disappearance of Physical pain(dukkha)

The disappearance of physical pain is the fourth benefit of mindfulness shown in the
Satipaṭṭhāna sutta in Majjhima Nikāya. The Buddha said that mindfulness is the only way to
1
1. Kāyānupassanā- comtemplation of body 1.Vedanānupassanā- comtemplation of feeling 3.Cittānupassanā-
comtemplation of mind 4. Dhammānupassanā- comtemplation of dhamma M I 70
2
M I 70; D II 231
3
M I Sutta 10
4
D II Sutta 22
5
Ekāyana is composed of two part, ''eka'' and ''ayana''.
overcome physical pain6. It means that there is no other way apart from mindfulness founded by the
Buddha. Physical pain includes some diseases within our bodies and some harm by the causes
coming from outside. Everyone who constitutes five aggregates has to face physical pain without
fail in their lives because the Buddha taught that '' In short these five aggregates of attachment are
dukkha7. In fact, nobody wants to encounter such physical pain. The problem is how we can
overcome it even though we have the willingness to go through it. With mindfulness, we can
overcome physical pain. Mindfulness makes our minds not be perturbed by physical pain. We will
be able to live with pain and accept it 8. When our mind is not disturbed by physical pain, it means
that we overcome physical pain with mindfulness. Therefore, the only way to overcome physical
pain is mindfulness.
The disappearance of mental pain(domanassa)

The disappearance of mental pain is one of the seven benefits of mindfulness. Mental pain
is a significant thing that overwhelms us every single day more than physical pain. The Buddha
pointed out that the world is led around by mind and the mind is the one thing that has all around
under its control9. By looking at this, it can be said that human beings suffer more mental problems
than physical problems. Moreover, physical pain and mental pain have interrelationship. It means
that physical pain might happen because of mental pain and mental pain may come to us due to
physical pain as well. There is one thing that some mental pains are the consequence of physical
pain. It is not like physical pain because mental pain is difficult to know clearly. However, it can be
treated by practicing mindfulness. That is why the Buddha said that this is the one way to overcome
mental pain.
The disappearance of Physical pain(dukkha) and positive experiences in daily life

In day to day life, everyone can get the benefit of the disappearance of physical pain by
practicing mindfulness. Overcoming physical pain is a precious thing that everybody wants in their
lives because they believe that if they are healthy or without physical pain, they can do what they
wish and earn money well. Mindfulness has the power to heal and transform physical pain. For
instance, elder Tissa went through physical pain because of mindfulness 10. This story shows in the
commentary of Mūlapaṇṇāsa, Majjhima Nikāya. Before he became a monk, elder Tissa was a rich
layman. He abandoned his prosperity to find inner peace. He went to a quiet pace where it was far
from people. Once he was in a dangerous situation, he asked the five hundred robbers for a chance
6
Ekāyano ayaṁ, bhikkhave, maggo dukkhadomanassānaṁ atthingamāya . M I 70
7
Samkhittena pancupadanakkhandhā dukkhā. S V 369
8
Sīlānanda U. S. 2002. p. 8
9
Cittena nīyate loko, cittassa ekadhammassa sabbeva vasamanugū. S I 36
10
M-a I 238
to live one more night. He then himself broke his legs with a big stone as proof that he would not
go anywhere. After the robbers left for another place he started contemplating on the purity of his
conduct surppressing his pain and attained arahantship at down. The elder Tissa knows clearly how
to deal with pain and he noticed that he was feeling pain and accepted it. Unlike the elder Tissa,
when the physical pain arises, some people often become anxious, angry, and depressed because of
not knowing how to manage it.
Physical pain can be overcome by medical treatment. However, mindfulness can even
reduces some physical pains that medical treatment gives up to cure. Some scientists found that
physical pain such as cardiovascular health, diabetes, cancer, high blood pressure, and the liver can
be treated by practicing mindfulness. In addition, in the book of Mindfulness for health, it states
that mindfulness meditation help patients cope with the suffering arising from a wide range of
diseases such as cancer, heart disease, diabetes, and arthritis 11. Next, patients with different kinds of
pains show similar improvement in their condition after they do regular mindfulness meditation 12.
In February 208, a study published by Harvard Health Publishing Journal of Harvard University
Medical School also revealed that meditation(mindfulness) can improve the health of the heart by
increasing Heart Rate Variability (HRV13)14. The study found that regular meditation can help
increase HRV, thus reducing the risk of heart attack and stroke.15 In fact, mindfulness makes us
resilient and enjoy a truly fulfilling life even if we have physical health problems within ourselves.
The disappearance of mental pain(domanassa) and positive experiences in daily life

Mindfulness is the best way to treat mental pain. It can heal and transform negative
emotions into positive emotions. Thich Nhat Hanh says that mindfulness is the miracle by which
we master and restore ourselves16. Our mind often went to the past and even thinks of the future.
Moreover, even in the present moment, our mind always goes here and there. If we have
mindfulness, our mind is just in the present moment. Mindfulness gives us the energy to overcome
mental pain17. It can be seen the benefits of the disappearance of mental pain in the sutta of
sakkapaṅṅha18. In this sutta, the Sakka(the king of devas) was afraid of death after seeing the five
portents. He went to the Buddha and asked questions to get relief and overcome mental pain. On
hearing the answers from the Buddha the Sakka was established in the first stage of magga. During
11
Burch, V., & Penman, D. 2013. p. 3
12
Kabat-Zinn, J. 2013. p. 402
13
Heart Rate Variability (HRV) is the time interval between successive heartbeats.
14
Emmanuel, E. 2021. p. 12
15
Ibid, 2021. p. 13
16
Hanh, N. T. 1976. p. 14
17
Kabat-Zinn, J. 2013. p. 437
18
D II sutta 21
listening to the answer of the Buddha the Sakka was applying mindfulness. Therefore, he was able
to overcome mental pain and attain true way.
In day to day life, Mental pains come from our reaction to what happens, not from what
happens. First, the reaction comes from our thoughts. What we think affects what we do and the
way we think and do affects our body. The reason we suffer mental pain is that we do not train our
minds19. When we practice mindfulness, we pay attention to the present moment and we do not
react. We stay aware and accepting of what is really happening to us inside our bodies. It can be
said that mindfulness is useful as a treatment for mental health 20. It works on reducing stress,
anxiety, and depression. Therefore, in today world, Mindfulness practice emerges in various secular
settings like MBSR(Mindfulness-base-stress reduction) and MBCT(Mindfulness-based Cognitive
Therapy)21. These programs are based on mindfulness. They define mindfulness as paying attention
to the present moment and non-judging22. They found that mindfulness really works for our
wellbeing. That is why mindfulness can help us overcome mental pain in our daily life.
Conclusion
Mindfulness is the one way for the purification of beings, overcoming sorrow and grief, the
disappearance of physical pain and mental pain, the attainment of the true way, and the realization
of Nibbāna. These are called the seven benefits of mindfulness expounded by the Buddha in
Satipaṭṭhāna sutta. Physical pain such as illness, heart disease, and cancer can be overcome with
mindfulness. Likewise, mindfulness can reduce stress, anxiety, and depression called mental pain.
In the Buddhist texts, It can be seen the stories show the disappearance of physical pain and mental
pain. The story of elder Tissa highlights the overcoming of physical pain. The story of the king of
devas(Sakka) in the sakkapaṅṅha sutta, it emphasizes the overcoming of mental pain. Mindfulness
is helpful everywhere and it is used to reduce physical pain and emotional pain. Science found that
the function of mindfulness is great for healing and transforming physical and mental problems that
we have in our day to day life.
19
Gunaratana, B. 2012. p. 67
20
Ivtzan, I., & Lomas, T. 2006. p. 108
21
Ibid, 2006. p. 112
22
Farias, M., Brazier, D., & Lalljee, M. 2021. p. 6
Reference
Primery sources
Dīgha Nikāya Vol II, Mahāvagga Pali (2014). Chaṭṭhasaṅgītipiṭaka. Yangon: Kabaraye Publish
House. Ministry of Religious Affairs.
Majjhima Nikāya Vol I, Mūlapaṇṇāsa Pali (2005). Chaṭṭhasaṅgītipiṭaka. Yangon: Kabaraye
Publish House. Ministry of Religious Affairs.
Saṃyutta Nikāya Vol I, Sagāthāvagga Pali (1997). Chaṭṭhasaṅgītipiṭaka. Yangon: Kabaraye
Publish House. Ministry of Religious Affairs.
Saṃyutta Nikāya Vol V, Mahāvagga Pali (1999). Chaṭṭhasaṅgītipiṭaka. Yangon: Kabaraye Publish
House. Ministry of Religious Affairs.
Secondary sources
Burch, V. & Penman, D. (2013). Mindfulness for health: A practical guide to relieving pain,
reducing stress and restoring wellbeing. London: Piatkus publication.
Emmanuel, E. (2021). The benefits of meditation: A healthy stress-free fruitful life. Crystal-clear
publications.
Farias, M. and Brazier, D. and Lalljee, M. (2021). The Oxford hanbook of Meditastion. Oxford
University press.
Gunaratana, B. (2012). The Four Foundations of Mindfulness in Plain English. Boston, Wisdom
Publication.
Hanh, N. T. (1976). The Miracle of Mindfulness: An Introduction to the Practice of Meditation
(Translated by Mobi Ho). Boston: Beacon Press.
Ivtzan, I., & Lomas, T. (2006). Mindfulness In Positive Psychology: The science of Mindfulness
and wellbeing. London: Routledge.
Kabat-Zinn, J. (2013): Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face
Stress, Pain and Illness. New York: Bantam Books.
Mckenzie, S. & Hassed, C., 2012. Mindfulness for life: How to use mindfulness meditation to
improve your life. Robinson publication.
Sīlānanda, S. U. (2002). The Four Foundations of Mindfulness: An exposition of summary. Boston:
Wisdom Publications.

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Meditation

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Theravāda Buddhist Meditation (I)

The benefits of Mindfulness

The disappearance of Physical pain(dukkha)

The disappearance of mental pain(domanassa)

The disappearance of Physical pain(dukkha) and positive experiences in daily life

The disappearance of mental pain(domanassa) and positive experiences in daily life

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