Digital Wellness Majjhima Nikaya 2

Sabbasava Sutta

Seven Methods for Digital Wellness and Mental Purification

Modern Challenge

How do we maintain mental freedom and clarity when technology companies design products to capture and manipulate our attention for profit?

Seven Methods for Abandoning Mental Effluents

Buddha's systematic approach to mental purification directly addresses how digital technologies exploit our consciousness through engineered stimuli and addictive design patterns.

Pure Mind Seeing Clear Vision Restraining Sense Doors Using Mindfully Enduring Discomfort Avoiding Harm Removing Thoughts Developing Mindfulness
1

Abandoning by Seeing

Understanding inappropriate attention and mental formations that create suffering.

Digital Application

  • Recognizing how apps exploit dopamine cycles
  • Understanding FOMO and comparison triggers
  • Seeing through persuasive design patterns
2

Abandoning by Restraining

Guarding the sense doors to prevent harmful mental formations from arising.

Digital Application

  • Turning off notifications and alerts
  • Using app blockers and time limits
  • Creating phone-free zones and times
3

Abandoning by Using

Engaging with things mindfully and only when necessary for well-being.

Digital Application

  • Intentional technology use with clear purpose
  • Checking social media with specific goals
  • Using devices as tools, not entertainment
4

Abandoning by Enduring

Patiently bearing discomfort without reactive seeking for pleasure or distraction.

Digital Application

  • Sitting with boredom without reaching for phone
  • Tolerating FOMO without checking updates
  • Enduring withdrawal from digital stimulation
5

Abandoning by Avoiding

Staying away from situations, people, and stimuli that trigger harmful mental states.

Digital Application

  • Avoiding toxic online communities
  • Unfollowing accounts that trigger comparison
  • Staying away from addictive games and apps
6

Abandoning by Removing

Actively dispelling unwholesome thoughts and mental formations that have already arisen.

Digital Application

  • Stopping doom-scrolling when noticed
  • Redirecting attention from digital craving
  • Using mindfulness to interrupt compulsive use
7

Abandoning by Developing

Cultivating positive mental factors like mindfulness, concentration, and wisdom.

Digital Application

  • Regular meditation practice
  • Developing digital mindfulness habits
  • Strengthening attention through focused work

Digital Wellness Self-Assessment

Evaluate your relationship with technology using Buddha's seven methods framework.

The Original Teaching

Mental Effluents (Āsava)

The Buddha described "āsavas" as deep-seated mental effluents that flow from the mind and perpetuate suffering. These include sensual desire, attachment to existence, and ignorance. The Sabbasava Sutta provides systematic methods for recognizing and abandoning these mental patterns.

The teaching on "inappropriate attention" (ayoniso manasikāra) perfectly describes how tech companies capture consciousness through engineered stimuli designed to trigger these same effluents - particularly sensual craving and the desire for mental stimulation.

Modern Relevance

  • Attention Economy: The seven methods directly counter designs meant to capture and monetize attention.
  • Digital Addiction: The systematic approach addresses the neurological patterns exploited by addictive technology.
  • Information Overload: The methods help maintain mental clarity amid constant digital stimulation.
  • Social Media: Each method can be applied to specific social media behaviors and triggers.

30-Day Digital Wellness Challenge

Week 1: Seeing & Restraining

  • Track your phone usage with awareness
  • Notice emotional triggers for digital use
  • Turn off non-essential notifications
  • Identify your most problematic apps

Week 2: Using & Enduring

  • Set specific intentions before device use
  • Practice sitting with boredom for 10 minutes daily
  • Use technology only for planned purposes
  • Notice urges without immediately acting

Week 3: Avoiding & Removing

  • Unfollow accounts that trigger negative emotions
  • Remove problematic apps from your phone
  • Practice stopping mid-scroll when noticed
  • Create tech-free spaces in your home

Week 4: Developing

  • Establish daily meditation practice
  • Use mindfulness bells or reminders
  • Develop focused work sessions without distractions
  • Cultivate offline hobbies and interests

Related Teachings

Sariputta Sutta

Specific practices for guarding the sense doors against digital manipulation

Sacitta Sutta

Self-monitoring techniques for maintaining digital awareness

Santuṭṭhi Sutta

Finding contentment as an antidote to consumer culture