MODULE 4 – Mindfulness & Inner Growth

Mindfulness & Inner Growth

Venue: Wongsanit Ashram

(Pracha Hutanuwatra)

Module Description:

Mindfulness is an indispensable tool for any inner growth approach without which any lofty ideal will not be sustainable. This 5-day practical learning will make this timeless art a living reality in our daily life. We will study, observe, explore and practice the 7 factors for Awakening and the 4 Foundations for Mindfulness. This is not an abstract calculation.

Rather it is the practice of not taking anything personally and taking full responsibility for our impact on society and the planet at the same time. Participants will learn to master skillful means of: grounding in the body; embracing our feelings & emotions; dis-identifying with thoughts and memories; loving-kindness meditation; meditation on death and dying. These will help us be less self-centered, more unconditionally confident and content.

Intuition is not acknowledged in modern education even though it plays a greater role in our life than we realise. In many situations of life, we reach the point where there’s no logical explanation and we cannot make a decision. In this workshop, you will learn to discover intuition that’s always inside of you, and be able to apply this wisdom and knowledge in daily life – especially when facing the Mystery of Life.

Mindfulness and intuition are mutually complementary. When mindfulness lowers your self-centeredness, intuition will be clearer. Some might say they cannot practice mindfulness and meditation because of a wandering mind. However, the more your mind wanders, the more you need to practice. If you find the right way, mindfulness and intuition development is not too difficult.


Pracha Hutanuwatr – a student, a writer, a translator, and a facilitator. He’s interested in combining mindfulness with social activism since his youth and has been practicing this approach for more than four decades.

Learning Goal and Learning Outcomes

The goal: to put oneself together to be stable and whole in the chaotic modern world with empathy and less self-centeredness.

The main objectives of mindfulness practice, in general, are to

  • calm the mind: less distraction and ‘monkey mind’, easier to focus
  • empower the mind: lots of energy: ready for work
  • be happy and joyful without external stimulants
  • see things as they are; more understanding
  • be less self-centred; more compassionate

 The main objectives for change workers are to

  • develop sensitivity to other’s feelings and thoughts/ base for non-exploitative/ non-competitive /cooperative relationship
  • transform ego-self to eco-self; not to take things personally but engage actively
  • make us a healthy worker for social change; prevent burn-out, depression, allowing us to commit seriously to the work with a sense of acceptance/equinimity, humour and joy.

Learning Themes (schedule example from 2017)


DAY 1 Introduction and Orientation to Mindfulness and Pranayama

Colorful Middle Way

Mindfulness & Pranayama Practice and Reflection

DAY 2 4 Foundations of Mindfulness

Mindfulness & Pranayama Practice and Reflection

7-step Lotus Walking meditation

DAY 3 How Consciousness & Ego Works
Mindfulness & Pranayama Practice and Reflection




Reflection on Individual Practice

7 Factors for Awakening

DAY 6 Learning how to guide mindfulness Practice for beginners
Practice and Reflection
DAY 7 Outcomes of Mindfulness Practice
Reflection and Wrap-up

Recommended Readings and Websites:


Trungpa, Chšgyam, 1973. Cutting Through Spiritual Materialism. Shambhala

Publications, Inc.; Boston, Massachusetts. (Chapter 1 Spiritual Materialism

and Chapter 11 The Four Noble Truths)

Nhat Hanh, Thich. The Art of Power.New York: HarperOne, 2007 (Chapter 1 True Power

Chapter 3 The Art of Mindfulness)

Roth, Gabrielle, 1997. Sweat your Prayers. Movement as. Spiritual Practice. Dublin: Newleaf, Gill & Macmillan. (Chapter 1 The Great Divide, page 1-9)

Paulus, Trina, 2000. Hope For the Flowers.Mahwah, NJ: Paulist Press.


Hand-outs/ Powerpoints During Module:

Flaxman, Flaxman and Flook, Lisa, 2008. Brief Summary of Mindfulness Research.Medicine, Health Care, and Society 6th Annual Conference, Worcester, 10-12 April 2008. Retrieved From:

Nhat Hanh, Thich, 2001. Call Me By My True Names: The Collected Poems. Berkeley, CA: Parallax Press.

Now and Zen: How mindfulness can change your brain and improve your health. Longwood Seminars, March 8, 2016. Retrieved From:

Satyana Institute. Principles of Spiritual Activism. Retrieved From:

Calligraphy – Powerpoint

Five Spirits of Budo

Some Thoughts and Tips for Mindfulness and Meditation – Pracha Hutanuwatr

The Yogic Path to Self Realisation – Powerpoint