Mindfulness in Plain English by Henepola Gunaratana

Last updated: Aug 10, 2023

Summary of Mindfulness in Plain English by Henepola Gunaratana

Mindfulness in Plain English is a book written by Henepola Gunaratana that serves as a comprehensive guide to the practice of mindfulness meditation. The book aims to provide a clear and accessible explanation of mindfulness, its benefits, and how to incorporate it into daily life.

The author begins by defining mindfulness as the practice of paying attention to the present moment without judgment. He emphasizes that mindfulness is not a religious or mystical practice, but rather a practical tool for developing awareness and understanding of one's own mind.

Gunaratana explains that the mind is often caught up in a constant stream of thoughts, emotions, and distractions, which can lead to stress, anxiety, and dissatisfaction. He argues that mindfulness meditation can help individuals break free from this cycle by cultivating a state of focused attention and non-reactivity.

The book provides step-by-step instructions on how to practice mindfulness meditation, starting with the basics of posture and breathing. Gunaratana emphasizes the importance of finding a quiet and comfortable space to meditate, as well as setting aside dedicated time for practice.

Throughout the book, the author addresses common challenges and misconceptions about mindfulness meditation. He explains that meditation is not about emptying the mind or achieving a specific state of bliss, but rather about observing and accepting whatever arises in the present moment.

Gunaratana also explores the various benefits of mindfulness, both in terms of mental and physical well-being. He discusses how mindfulness can help individuals develop greater self-awareness, improve concentration, reduce stress, and cultivate compassion and empathy.

In addition to the practical aspects of mindfulness meditation, the book delves into the philosophical and psychological underpinnings of the practice. Gunaratana explores concepts such as impermanence, non-self, and the nature of suffering, drawing from Buddhist teachings to provide a deeper understanding of mindfulness.

Overall, Mindfulness in Plain English offers a comprehensive and accessible guide to the practice of mindfulness meditation. It provides practical instructions, addresses common challenges, and explores the broader implications of mindfulness in daily life. Whether one is new to meditation or an experienced practitioner, this book serves as a valuable resource for cultivating mindfulness and finding greater peace and clarity in the present moment.

1. Understanding the Nature of the Mind

In "Mindfulness in Plain English," Gunaratana explains that the mind is constantly in motion, jumping from one thought to another without pause. He emphasizes that this constant mental chatter is the default state of the mind and that it takes effort to cultivate mindfulness and bring the mind to a state of calm and clarity. By understanding the nature of the mind, we can begin to observe our thoughts without getting caught up in them, leading to a greater sense of peace and presence.

Gunaratana suggests that through mindfulness meditation, we can train the mind to become more focused and less distracted. By observing our thoughts and emotions without judgment, we can develop a deeper understanding of ourselves and our patterns of thinking. This awareness allows us to respond to situations with greater clarity and wisdom, rather than reacting impulsively based on our conditioned responses.

2. The Power of Breath

One of the key teachings in the book is the importance of focusing on the breath as an anchor for mindfulness. Gunaratana explains that the breath is always present, and by directing our attention to it, we can cultivate a sense of calm and stability. He suggests that by observing the breath, we can develop a deeper understanding of impermanence and the ever-changing nature of our experiences.

Gunaratana encourages readers to practice mindfulness of breathing as a way to develop concentration and insight. By paying attention to the sensations of the breath, we can learn to let go of distractions and bring our attention back to the present moment. This practice not only helps to calm the mind but also cultivates a sense of equanimity and acceptance towards whatever arises in our experience.

3. The Illusion of Self

In "Mindfulness in Plain English," Gunaratana explores the concept of self and challenges the notion that there is a fixed, permanent self. He explains that our sense of self is constructed through a series of thoughts, emotions, and perceptions, and that it is constantly changing.

Gunaratana suggests that by observing our thoughts and emotions without identifying with them, we can begin to see through the illusion of self. This insight can lead to a greater sense of freedom and liberation from the suffering that arises from clinging to a fixed identity. By recognizing the impermanence and interconnectedness of all things, we can cultivate a deeper sense of compassion and understanding towards ourselves and others.

4. Cultivating Loving-Kindness

Gunaratana emphasizes the importance of cultivating loving-kindness (metta) as a fundamental aspect of mindfulness practice. He explains that by developing a genuine sense of goodwill towards ourselves and others, we can transform our relationships and create a more harmonious and compassionate world.

Gunaratana suggests that we can cultivate loving-kindness through the practice of metta meditation, where we intentionally send well-wishes and loving thoughts to ourselves and others. This practice helps to develop a sense of interconnectedness and empathy, leading to greater happiness and well-being.

5. Overcoming Hindrances

In the book, Gunaratana identifies five hindrances that can obstruct our mindfulness practice: sensual desire, ill will, sloth and torpor, restlessness and worry, and doubt. He explains that these hindrances arise from the untrained mind and can hinder our progress on the path of mindfulness.

Gunaratana provides practical advice on how to overcome these hindrances, such as developing mindfulness of the body, cultivating loving-kindness, and investigating the nature of desire and aversion. By recognizing and working with these hindrances, we can develop greater clarity and stability in our practice.

6. The Role of Effort and Patience

Gunaratana emphasizes the importance of effort and patience in the practice of mindfulness. He explains that progress on the path of mindfulness requires consistent effort and a willingness to face challenges and difficulties.

Gunaratana suggests that we should approach our practice with a sense of curiosity and openness, rather than striving for specific outcomes. He encourages readers to be patient with themselves and to cultivate a sense of acceptance towards whatever arises in their practice.

7. Integrating Mindfulness into Daily Life

Gunaratana emphasizes that mindfulness is not just a formal meditation practice but a way of living. He encourages readers to integrate mindfulness into their daily lives by bringing awareness to everyday activities such as eating, walking, and interacting with others.

Gunaratana suggests that by practicing mindfulness in daily life, we can develop a greater sense of presence and appreciation for the simple moments. He explains that by bringing mindfulness to our daily activities, we can cultivate a sense of joy and gratitude, leading to a more fulfilling and meaningful life.

8. The Transformative Power of Mindfulness

Throughout the book, Gunaratana highlights the transformative power of mindfulness. He explains that through the practice of mindfulness, we can develop greater self-awareness, compassion, and wisdom.

Gunaratana suggests that by cultivating mindfulness, we can break free from the cycle of suffering and find true happiness and liberation. He emphasizes that mindfulness is not just a technique but a way of being, a way of relating to ourselves and the world with greater clarity and compassion.