This is the sole way

1. For the purification of beings
2. For the overcoming of sorrow and lamentation
3. For the disappearance of pain and grief
4. For reaching the true way
5. For the realization of unbinding  

Namely the four foundations of mindfulness:- 

1. The Contemplation of the Body (Kāyānupassanā)
2. The Contemplation of Feelings (Vedanānupassanā)
3. The Contemplation of Mind (Cittānupassanā)
4. The Contemplation of Mind Objects (Dhammānupassanā)

Four Requirments for this Mindfulness (Qualities)

1. Ardent
2. Clearly Knowing
3. Mindful  
4. Free from desires and discontent for the world

Selected Kāyānupassanā topics for beginners

1. Ānāpānasati – Mindfulness of Breathing
2. Iriyāpatha – Mindfulness of Postures of the Body  
3. Sampajañña – Mindfulness of Clear Comprehension (on all activities)  

(Satipaṭṭhānasuttaṃ, MN I)

Ānāpānasati – Mindfulness of Breathing

Recommended Places:-

1. (Araññagato) – gone to the forest or
2. (Rukkhamūlagato) – gone to the root of a tree or
3. (Suññāgāragato) – gone to an empty house / hut

Recommended Posture:-

1. sits down
2. having folded legs crosswise
3. set body erect
4. having established mindfulness in front of him

Basic:-

® Meditator mindfuly breathes in

® Meditator mindfuly breathes out

Steps:-

Regarding the body

01        Conscious breathing in long

Conscious breathing out long

02        Conscious breathing in short

Conscious breathing out short

03        Breathing in experiencing the whole body

Breathing out experiencing the whole body

04        Breathing in calming the bodily formation

Breathing out calming the bodily formation

Regarding feelings

05        Breathing in sensitive to rapture

Breathing out sensitive to rapture

06        Breathing in sensitive to pleasure

Breathing out sensitive to pleasure

07        Breathing in experiencing the mental fabrication 

Breathing out experiencing the mental fabrication 

08        Breathing in calming the mental fabrication 

Breathing out calming the mental fabrication 

Regarding the mind

09        Breathing in experiencing the mind

Breathing out experiencing the mind

10        Breathing in gladdening the mind

Breathing out gladdening the mind

11        Breathing in concentrating the mind

Breathing out concentrating the mind

12        Breathing in releasing the mind

Breathing out releasing the mind

Regarding the mind objects 

13        Breathing in contemplating impermanence  

Breathing out contemplating impermanence 

14        Breathing in contemplating dispassion 

Breathing out contemplating dispassion

15        Breathing in contemplating cessation  

Breathing out contemplating cessation

16        Breathing in contemplating relinquishment  

Breathing out contemplating relinquishment

(Ānāpānasati-sutta, MN III) 

Iriyāpatha – Mindfulness of Postures of the Body

(gacchanto) – walking

(ṭhito) – standing

(nisinno) – sitting

(sayāno) – lying down

Sampajañña – Mindfulness of Clear Comprehension (on all activities)

(Sampajānakārī) = Acts clearly knowing

going forward & returning

looking ahead & looking away

flexing and extending limbs

wearing robes & carrying outer robe & bowl

eating, drinking, consuming food & tasting

defecating and urinating

walking  

standing  

sitting

falling asleep

waking up

talking

keeping silent

The Contemplation of Feelings (Vedanānupassanā)

Selected feelings for beginners  

Pleasant feeling

Unpleasant feeling

Neutral feeling

The Contemplation of Mind (Cittānupassanā)

(Selected)

Passion, Lustful  

Without lust

An angry, hatred, aversion

Without anger 

Delusion, Ignorance

Without delusion

Constricted, Contracted

Distracted

Unconcentrated

Concentrated

The Contemplation of Mind Objects (Dhammānupassanā)

Five hindrances

1. Desire for sense pleasures
2. Ill-will or hatred towards objects which are unpleasant / disagreeable
3. Sloth and Torpor
4. Restlessness and worry
5. Doubt

(Satipaṭṭhānasuttaṃ, MN I)