Dearest Friends,

It was delightful to be in your gracious company in our most recent gathering!

In our last session, we shifted to the third exercise listed under the Satipaṭṭhāna Sutta’s section on mindfulness of the body, which is maintaining a sense of presence and awareness as we go about the activities of daily life. The purpose of this exercise is to cultivate clear comprehension (sampajañña)—i.e., the ability to be aware of why we’re doing something, how we’re doing it and whether it’s skillful. If mindfulness (sati) is about noticing what’s happening in the present, clear comprehension asks why it’s happening and how it matters. In other words, it complements mindfulness by adding a layer of discernment that allows our daily activities to be purposeful, transformative and liberating.

Traditionally, cultivating clear comprehension involves reflecting on four different aspects of an action. These four are listed below using the example of scrolling through social media:

• Purpose (Sātthaka): Is this action meaningful or beneficial?

When you’re scrolling, you can thoughtfully ask: “Am I scrolling to connect with friends, to learn something new or to just alleviate my boredom?” If the purpose is genuine connection or learning, it has meaning. If it’s just filling a void, the benefit may be questionable.

• Suitability (Sappāya): Is this action appropriate to the time, the place and current conditions?

When you’re going through a feed, you can gently reflect: “Is this the right moment? Am I supposed to be working, meditating or resting?” Suitability means recognizing whether scrolling fits the situation—or whether it’s pulling you away from what matters.

• Domain (Gocara): Does the action stay within the field of practice and avoid distraction?

When you’re scrolling, you can mindfully contemplate: “Am I aware of what I’m viewing or am I lost in endless scrolling?” Staying within the domain of practice means using social media consciously, not drifting into distraction or comparison.

• Non‑Delusion (Asammoha): Does the action align with wisdom, free from confusion?

When you’re scanning a feed, you can critically reflect: “These posts of someone’s life are curated snapshots. They’re not the whole truth and they don’t define someone’s reality or worth.” Non‑delusion means seeing through the illusions of social media, avoiding confusion and clinging.

SUGGESTED PRACTICE:

Sit quietly and attend to your breath with your gaze lowered or your eyes closed. Have the breath be your default anchor for this meditation. When you find the urge to move arising—perhaps in response to a sensation of discomfort—reflect on the following with a sense of gentle interest and curiosity:

1. Is the movement meaningful or beneficial? Simply notice the intention behind it.
2. Is the movement appropriate to the moment, the place and the conditions? Sense whether the action supports practice or distracts from it.
3. If you choose to carry out the action, keep its conduct within the field of awareness. Notice the movement from start to finish. Attend to thoughts, emotions and sensations. Avoid drifting into distraction.
4. Finally, reflect on whether the movement aligns with wisdom and is free from confusion. You can do this, for example, by recognize the truth of impermanence in the motion: it arises, it passes…and it leaves no fixed self behind.

Conclude the meditation by resting in stillness. Notice how clear comprehension deepens mindfulness, making each action purposeful and wise.

REFLECTION PROMPTS:

• How did pausing to ask “Why am I doing this?” change your experience of an action?
• Did you notice any difference between simply being mindful and adding clear comprehension?
• How might practicing clear comprehension in daily tasks (e.g., walking, eating, speaking, etc.) deepen your sense of purpose and presence?

EVENT ANNOUNCEMENT:

I’m delighted to share about an event that I’ve had the privilege of co-creating! Alchemized Women is a free 10-day online series for women navigating change, loss and the work of coming home to themselves. I’m one of a dozen teachers who are offering teachings, practices and pathways back to peace and presence. In a world characterized by constant disruption on multiple levels, it’s vitally important that women find sources of stability, refuge and balance.

The series is completely free with offerings being delivered straight to your inbox and it begins on Tuesday, August 25, 2026. You can reserve your place by clicking here.