Buddhist Teachings
A Course on Inner Peace and Freedom
For the awakening of peace and understanding in every heart.
Preface
Each moment of awareness is a doorway to peace.
In this course, you are invited to pause often, to breathe gently, and to listen deeply to your own heart. The teachings that follow are not meant to be hurried through or mastered by the intellect, but to be lived—slowly, quietly, and kindly.
As you move through each section, notice how the words point you inward. You may discover that what you have been seeking—peace, freedom, love—has always been present beneath your thoughts and feelings. This awareness, so simple and quiet, is the ground of your true nature.
When you study the teachings, take time to reflect and write on the journaling lines that follow. Allow what is written to arise naturally from your heart, not as an answer to be “right,” but as a moment of honest seeing.
Each practice, each reflection, is a way of returning home—a way of remembering the peace that does not depend on anything outside yourself.
May this course be a wise companion on your freedom path, a gentle reminder of your natural goodness, and a blessing of calm strength in your daily life.
With peace and gratitude,
— G. Ross Clark
Table of Contents
Preface
Module 1 — The Core Teachings
Module 2 — Mindfulness & Meditation
Module 3 — The Philosophy of Awakening
Module 4 — The Traditions of Buddhism
Module 5 — Living the Teachings
Appendix — The 50 Theravāda Defilements
Closing Blessing
Module 1 — The Core Teachings
This opening module introduces the heart of the Buddha’s teaching: the Four Noble Truths, the Eightfold Path, and the Middle Way. These foundational principles offer a map for understanding suffering and the path that leads to freedom.
The Four Noble Truths
- The Truth of Suffering (Dukkha): Life, when clung to, contains dissatisfaction and pain. Even pleasure is impermanent, and attachment to it leads to unease.2. The Truth of the Cause of Suffering (Samudaya): Craving and ignorance give rise to suffering. We seek lasting fulfillment in what is changing.3. The Truth of the End of Suffering (Nirodha): When craving ceases, peace and freedom arise naturally.4. The Truth of the Path (Magga): The way to end suffering is the Noble Eightfold Path—a life of wisdom, ethics, and mindfulness.
The Noble Eightfold Path
The Eightfold Path can be understood as three interwoven trainings: Wisdom (Paññā), Ethical Conduct (Sīla), and Mental Discipline (Samādhi).
1. Right View — Seeing things as they are.
2. Right Intention — Cultivating thoughts of kindness and non-harming.
3. Right Speech — Speaking truthfully and gently.
4. Right Action — Acting with integrity and compassion.
5. Right Livelihood — Earning a living without causing harm.
6. Right Effort — Letting go of unwholesome states and nurturing wholesome ones.
7. Right Mindfulness — Remaining aware of body, feelings, mind, and phenomena.
8. Right Concentration — Developing stillness and deep meditative stability.
The Middle Way
The Buddha’s discovery of the Middle Way arose from his own life experience. After years of self-indulgence and later severe asceticism, he realized that peace is not found in extremes but in balance. The Middle Way invites a gentle steadiness—neither grasping for pleasure nor rejecting discomfort.
Reflection Questions
- In what areas of your life do you notice subtle forms of clinging or resistance?
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- How does understanding the Four Noble Truths shift your view of daily challenges?
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- What aspect of the Eightfold Path feels most alive for you right now?
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- How can you bring the spirit of the Middle Way into a situation you’re currently facing?
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Short Practice — Breathing with Understanding and Letting Go
Sit comfortably and bring attention to the breath. Feel the gentle rhythm of inhaling and exhaling.
As you breathe in, silently say, ‘Understanding.’ As you breathe out, whisper, ‘Letting go.’
Notice that understanding brings clarity, and letting go brings peace.
Allow your breath to become the teacher, reminding you that freedom begins right where you are.
Module 2 — Mindfulness & Meditation
Mindfulness is the art of remembering to be present. In this module, we explore the four foundations of mindfulness, the breath as a steady anchor, the boundless heart of loving-kindness, and the clear seeing of insight meditation. Each of these practices gently cultivates awareness and compassion in daily life.
Foundations of Mindfulness (Satipaṭṭhāna)
The Buddha taught four foundations of mindfulness: body, feelings, mind, and phenomena. To contemplate the body is to see it as nature—breathing, walking, eating, resting. To contemplate feelings is to notice pleasant, unpleasant, and neutral tones with awareness. To contemplate the mind is to observe states such as desire, aversion, or clarity without judgment. To contemplate phenomena is to see patterns of cause and effect, impermanence, and interdependence.
Breath Awareness (Ānāpānasati)
The breath is the bridge between body and mind. By following the natural rhythm of inhalation and exhalation, we learn to dwell in the present moment. Each breath becomes a teacher of impermanence, teaching us that no two breaths are alike. When the mind wanders, gently returning to the breath is an act of kindness toward oneself.
Loving-Kindness (Mettā)
Loving-kindness is the cultivation of unconditional goodwill toward all beings. We begin by offering phrases of kindness to ourselves: ‘May I be safe. May I be peaceful. May I be free.’ Gradually, we extend this wish to others—friends, strangers, and even those who challenge us. Mettā transforms the heart, dissolving fear and resentment into compassion.
Insight Meditation (Vipassanā)
Insight meditation deepens awareness into the true nature of reality. By observing thoughts, sensations, and emotions as transient phenomena, we see that they arise and pass away on their own. This seeing brings freedom—the realization that we are not limited to any passing experience but are the awareness in which all experiences unfold.
Reflection Questions
- How does mindfulness change the way you experience daily activities such as eating or walking?
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- What happens when you return to the breath during moments of stress or distraction?
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- How does practicing loving-kindness affect your relationship with yourself and others?
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- What have you discovered through observing thoughts and sensations as they arise and pass away?
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Short Practice — Resting in the Breath of Presence
Find a quiet space and take a few natural breaths. Feel the body sitting or standing. Notice how the breath moves through you, without control or effort. Each inhalation is a reminder of receiving; each exhalation, of release. If the mind wanders, smile gently and return to the breath. Rest in this simplicity for several minutes, letting each breath guide you home to presence.
Module 3 — The Philosophy of Awakening
The philosophy of awakening invites deep contemplation into the nature of life. In this module, we explore five interrelated truths that shape the Buddhist view of reality: impermanence, non-self, suffering, emptiness, and karma. Understanding these principles not only clarifies the nature of existence but also liberates the heart from clinging and fear.
Impermanence (Anicca)
All conditioned things are in flux. Flowers bloom and fade, thoughts arise and vanish, emotions come and go. Recognizing impermanence helps us release attachment and open to the beauty of the present moment. When we accept change, we align with the flow of life rather than resist it.
Non-Self (Anattā)
The teaching of non-self reveals that what we call ‘I’ is a collection of changing processes—body, feelings, perceptions, intentions, and consciousness. There is no permanent entity behind these experiences. This realization is freeing, not frightening: it allows us to relax our grip on identity and live more fluidly and compassionately.
Suffering (Dukkha)
Suffering is not only physical pain but the unease that comes from craving and resistance. When we want things to be other than they are, we suffer. By seeing dukkha clearly, we learn to stop blaming ourselves or others and instead respond with wisdom and patience.
Emptiness (Śūnyatā)
Emptiness means that all things exist in interdependence; nothing stands alone. When we look deeply into a flower, we see sunlight, rain, soil, and time—all present within it. Likewise, when we look into ourselves, we see that we are made of countless relationships. Emptiness is fullness; it reveals our inseparable connection with all life.
Karma & Rebirth
Karma simply means action and its results. Every thought, word, and deed leaves an imprint on the mind, shaping future experiences. Rebirth can be understood both literally and metaphorically—each moment of intention gives rise to the next. By acting with mindfulness and compassion, we plant seeds of peace for ourselves and others.
Reflection Questions
- What personal experiences have helped you understand impermanence more deeply?
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- How does contemplating non-self change your sense of who you are?
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- In what ways can suffering become a teacher of wisdom rather than a source of despair?
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- How might understanding emptiness deepen your compassion for others?
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- What seeds are you planting through your thoughts, words, and actions today?
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Short Practice — Seeing Clearly and Releasing Gently
Sit quietly and observe the flow of thoughts and sensations without grasping. Notice how each experience appears and dissolves naturally. As you breathe in, feel clarity; as you breathe out, feel release. Allow the wisdom of impermanence to soften your heart. In this view, freedom begins.
Module 4 — The Traditions of Buddhism
Over centuries, the teachings of the Buddha spread across many lands, taking on unique expressions suited to culture and temperament. In this module, we explore four major traditions that all preserve the essence of the Buddha’s path: Theravāda, Mahāyāna, Zen, and Vajrayāna. Though their languages and rituals differ, their heart is the same—awakening through compassion and wisdom.
Theravāda — The Path of Insight and Simplicity
The Theravāda tradition, often called ‘The Teaching of the Elders,’ is rooted in the earliest recorded discourses of the Buddha. Its emphasis is on direct observation of reality through mindfulness and insight. Monks and lay practitioners alike follow the Noble Eightfold Path, cultivating virtue, concentration, and wisdom. The goal is nibbāna—freedom from greed, hatred, and delusion.
Mahāyāna — The Path of Compassion and Wisdom
The Mahāyāna tradition expanded the scope of practice to include the Bodhisattva ideal—one who seeks enlightenment not only for oneself but for all beings. Compassion (karuṇā) and wisdom (prajñā) are seen as two wings of the same bird. Through practices such as the Perfections (Pāramitās) and devotion to enlightened beings, Mahāyāna emphasizes the inseparability of emptiness and love.
Zen — The Path of Direct Experience
Zen, or Chán in Chinese, distills Buddhist practice into the immediacy of present-moment awareness. It teaches that enlightenment is not found in scriptures but in direct experience—seeing one’s true nature here and now. Through meditation (zazen), silence, and simple everyday acts, Zen reveals the extraordinary within the ordinary.
Vajrayāna — The Path of Transformation
The Vajrayāna, or ‘Diamond Vehicle,’ evolved within Tibetan Buddhism, integrating ritual, visualization, and mantra recitation. Its methods are designed to transform ordinary experience into wisdom swiftly, using the energy of desire and emotion as fuel for awakening. At its heart lies devotion, compassion, and the recognition of the mind’s innate luminosity.
Reflection Questions
- Which Buddhist tradition most resonates with your temperament or current stage of life?
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- How do you understand the relationship between compassion and wisdom in your own practice?
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- What aspects of simplicity or ritual draw you closer to the experience of awakening?
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- How can different traditions work together to deepen global understanding and peace?
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Short Practice — Listening to the Lineage of the Heart
Find a quiet place and close your eyes. Bring to mind all the teachers and guides who have supported your journey—directly or indirectly. Feel gratitude for the timeless lineage of compassion that has reached you. As you inhale, receive their blessings; as you exhale, offer kindness to those who will come after you. In this exchange of giving and receiving, the tradition becomes alive in you.
Module 5 — Living the Teachings
To live the teachings is to bring mindfulness, compassion, and wisdom into every aspect of life. Buddhism is not merely a philosophy but a lived art of presence. This module explores how awareness becomes a way of being that touches relationships, work, and the smallest daily gestures.
Mindfulness in Daily Life
Mindfulness does not end when meditation ends. Walking, listening, and even washing dishes become sacred when done with awareness. Each moment is an opportunity to return to the breath and rediscover peace.
Compassionate Communication
Speech has the power to heal or to wound. Mindful communication involves speaking truthfully and kindly, listening deeply, and pausing before reacting. When we listen with presence, understanding grows naturally.
Healing Emotions
Emotions are waves within awareness. When met with compassion, even anger and sadness reveal their underlying tenderness. Rather than suppress or act out emotions, we can breathe through them, allowing insight and release.
Right Livelihood
Right livelihood means earning a living that supports well-being and does not cause harm. When our work aligns with our values, it becomes an expression of generosity and mindfulness. We begin to see that every action can be a form of service.
Reflection Questions
- How can mindfulness become a natural part of your daily routine?
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- In what ways can your speech bring more healing into your relationships?
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- What emotions do you find hardest to accept with compassion?
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Short Practice — Walking as Peace
Choose a simple path indoors or outdoors.
As you walk slowly, synchronize your steps with the breath.
With each step, silently repeat: ‘Arriving, here.’ Then, ‘Arriving, now.’ Let every step affirm your belonging in this moment. In walking gently, you embody the Buddha’s way of peace in motion.
Appendix — The 50 Theravāda Mental and Emotional Defilements (Kilesas)
The Buddha described numerous mental defilements—unwholesome states that cloud awareness and give rise to suffering. To recognize them is the first step toward freedom. The following list presents common defilements, moving from the most familiar to the most subtle.
Read each one gently, not as judgment, but as insight.
Greed (Lobha)
The grasping for pleasure or possessions. Greed arises when we forget the sufficiency of the present moment.
Hatred (Dosa)
Aversion toward people or experiences we dislike. It contracts the heart and blinds us to connection.
Delusion (Moha)
Confusion or misperception that prevents clear seeing. Delusion dissolves through mindfulness.
Conceit (Māna)
The tendency to compare ourselves with others. True humility sees equality in all beings.
Envy (Issā)
Resentment of another’s happiness. Rejoicing in their joy transforms envy into kindness.
Restlessness (Uddhacca)
The agitated mind that seeks distraction. Calm presence is its antidote.
Sloth and Torpor (Thīna–Middha)
Lethargy or dullness that hides vitality. Gentle awareness reawakens energy.
Doubt (Vicikicchā)
Uncertainty about the path or oneself. Investigating with kindness restores confidence.
Ill will
Harboring grudges or wishing harm. Forgiveness and empathy release the burden.
Shamelessness
Ignoring the natural conscience of the heart. Awareness restores sensitivity to what is wholesome.
Stinginess
Holding back generosity. Giving freely opens the flow of abundance.
Jealousy
Fear of losing what we love. Gratitude transforms jealousy into appreciation.
Arrogance
Overvaluing one’s knowledge or virtue. True wisdom is humble.
Fear
Anticipation of loss or harm. Mindful breathing reveals the safety of this moment.
Ignorance
Not knowing the Four Noble Truths. Learning and reflection illuminate understanding.
These defilements are not enemies but teachers. By recognizing them without judgment, we allow awareness to shine through. In this light, the mind returns naturally to its original clarity and kindness. Closing Blessing
May all beings awaken to their inner peace. 
“Love is Everything”
G. Ross Clark