Today is the next session on mindfulness of feelings – that is, observing sensations (vedanā) and emotions. Practitioners need to know how to recognize feelings and take care of emotions in order not to be carried away by them into words and actions that cause rupture and suffering. The foundational teachings consist of three basic sutras that must be studied thoroughly:

1. The Discourse on the Foundations of Mindfulness (Satipaṭṭhāna Sutta), which teaches contemplation of the body, feelings, mind, and objects of mind.
2. The Discourse on Mindful Breathing (Anapanasati Sutta), which teaches mindfulness of in-breath and out-breath.
3. The Discourse on the Better Way to Live Alone (Bhaddekaratta Sutta), which teaches living fully in the present moment.

In the Discourse on Mindful Breathing, there are four steps of breathing:

1. Recognizing the in-breath and out-breath.
2. Following the breath as it is long or short.
3. Becoming aware of the whole body together with the breath.
4. Releasing tension in the whole body so that the body can heal itself.

Moving to the section on mindfulness of feelings, the seventh exercise is recognizing painful feelings and pleasant feelings, and the eighth exercise is soothing and lessening painful feelings.

Generating joy (pīti) and happiness (sukha) is the art of nourishment before transforming suffering. Joy and happiness arise from two sources:

• Joy born from letting go, happiness born from letting go: letting go of worries and attachments in order to experience joy and happiness right away.
• Joy born from mindfulness, happiness born from mindfulness: recognizing the many positive conditions available in the present moment (youth, health, breathing, brotherhood…) to generate joy and happiness without searching far away.