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Training the Mind
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Overcoming Obstacles
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Secrets to Happiness
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Conquering the Diffcult
Emotions
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Cultivating Good Seeds
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It's a beautiful journey, but focus on what
makes it happen.
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Arriving at the right destination depends on
using the right vehicle.
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Make a goal of putting in time for
meditation, instead of goals of achievements.
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It is not just what you do on the sitting
cushion that makes you a successful
meditator. It's the attitude of your mind,
both during meditation and while doing other
work, that makes you a successful meditator.
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Meditation is the ability to know, carefully
and precisely, without interfering with the
object of your awareness.
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Success in meditation is in the attitude of the
meditator.
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The less you do, the more energy fows
into mindfulness. This is how you create
mindfulness:
By doing nothing, Letting things be,
Being kind, Being gentle, Making peace.
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Meditators are like the birds that soar
through the sky and rise to the peaks. Birds
never carry suitcases! Skillful meditators soar
free from all their burdens and rise to the
beautiful peaks of their minds.
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When you are doing something, you are
losing energy. When you are still, you are
producing energy.
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Never wait in the future; wait in the present, in
the moment. Waiting in the future is: waiting for
something to happen, waiting with your mind
fxed on some goal, some achievement. Waiting
in the present is: seeing where these things come
from, serving the needs of this moment.
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It's the caring aspect of caring attention that
turns the present moment into the pleasant
moment, making it easy to stay with your
meditation object.
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Create the causes and the results come all by
themselves.
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By giving 100% to whatever you are doing,
you are weakening the preferences, the likes
and dislikes. Because you are weakening
your cravings, your likes and dislikes, you are
becoming free from them. This gives you
power and energy.
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Whatever you are doing,
give it all you've got.
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When you care for the silence of the mind...
the emptiness... the space between words...
You experience beauty. And because you
care and it's beautiful, you can stay there
for a long time. Your meditation is building
momentum.
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Meditation is the art of letting things
disappear and fade... letting them vanish...
It's a movement towards emptiness.
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Being passive and receptive is not only a
good description of mindfulness, but also a
prescription for increasing it.
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Where they become enlightened, is not in
the realm of thought, but on the soaring
summits of silence, within their minds.
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Know the difference between letting go &
indulgence. Real letting go leads to jhna, bliss
& enlightenment.
Indulgence leads to dullness.
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Overcoming Obstacles
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Willing the mind to enlightenment is the wrong
path. It is the will which is the house-builder
that keeps you going round sasra. Whenever
there is a will, there will also be agitation, always
disturbing the present moment.
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Deflements promise you so much
but they never actually deliver.
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Restlessness in meditation is a reaction to the
unpleasantness of sensory experience.
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Regard the hindrances and the deflements as
living in the space between the observer and
the observed.
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Don't fght the deflements... or run away
from them. Instead, investigate them and
learn from them. Stand your ground and look
at sloth and torpor in the eye... Understand
restlessness... Why do you fantasise? When
you fght, it strengthens your ego...
your sense of self.
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The alternative between fghting and
indulging is investigating...
That is the middle way!
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Whatever you have to do in life,
embrace it... accept it... have fun with it...
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In the process of letting go of an attachment,
going through it, going past the fear,
understand that on the other side there is
always peace, freedom and bliss. Noticing this
connection, that bliss is born of letting go, can
be a powerful motivator for meditation.
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When you make a mistake, see it as a
wonderful opportunity to make people laugh.
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Attachment is always associated with wanting
to control. When there is ownership and
you think something is yours... you want to
possess it... control it... keep it... manipulate
it...
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If you can't let things go that shows you
own these things, you possess them, you are
making a self out of them.
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It is amazing how free you can be when
you don't own anything... when you don't
own your body... or your health... or your
mind... or your achievements... or your non-
achievements...
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Life is what goes wrong. Once you
understand that, accept that, are able to be
with that, then you understand how to be at
peace even in activity.
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Desire and ill will are what make you move,
what make you tired. They create the activity
of the mind that disturbs and agitates you.
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Any experience you havethis one right
now or the worst you've ever hadbecomes
delightful, if you can only stay with it. Don't
change it, move it, or try to get rid of it.
Don't have desire for it or ill will towards
it. Be with whatever is there, even pain,
boredom, or desperation.
Say "this is good enough."
When you learn to stay with what you have, it
grows in beauty, delight and profundity.
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If you just sit there, content, still and
accepting that this is good enough,
meditation starts to happen!
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When you look at boredom, you see that it's
a reaction to relative levels of busyness. It
arises because of the difference between your
previous level of activity and what you're
facing now.
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The way to overcome boredom is
to be patient with it, to leave it alone. Don't
try to fll that hole of boredom with activity.
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When you are restless, just be at peace with
it. Regard yourself as the passenger, not the
driver. Being the driver means you're driving
the restless mind. Being the passenger means
you're sitting in the back, not involved at all,
just observing where the journey takes you.
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When your mind gets restless...
when it goes crazy... when it wants to do
all sorts of stupid things... your job is to
let it go, with kindness and gentleness.
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Be careful not to own your sleepiness. It has
nothing to do with you. It's just an effect
stemming from a cause, that's all. If you get
sleepy, just stay with it, watch it, be kind and
gentle to it, investigate it.
What does it feel like? How long does it last?
What causes it? What sort of things make it
fade away? After it fades away, what's left? It's
not just about getting rid of sleepiness at all
costs; it's about overcoming it in a wise way
so that your meditation takes off.
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Fault-fnding should be abandoned
by developing its opposite: accepting,
embracing, and looking for the delight and
beauty in things.
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The process of meditation happens when "you"
disappear. When you are demanding, you are
there! When you have ill will, you are there! When
you have craving, you are there! When you have
boredom, you are there! With all these things
there is a sense of self, which takes ownership
and gets involved. You are the problem.
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When you simply accept your experiences,
whatever they are, not only do you learn from
them, but suddenly, you're free from them.
When wisdom starts to bite,
the problems just disappear.
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You can only build stillness now, and the only way
to do it is to allow this moment to be.
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The measure of your insight and wisdom is
your ability to be still and let go.
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Unique features in your house probably started
out as mistakes. In the same way, what you take to
be faults in yourself, in your partner, or in life in
general, can become 'unique features', enriching
your life, once you learn to focus differently.
46
*
cc:o ccOc..c: c.c `.S cc.c .:c Dcc
cO` .c:.cc 0 c..cc co cc:c c: cc:..
57


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cc:c., cOo.c `.c:cc cocc.`
ccc:O cOc:.c:c cOo.c
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cOo c_c.co co, cc. cco
ccc c:... c .c.ccco,
cccc Oo, cO:cco c.t :
ccc:c Ooo.
The deeper meaning of simplifying goes beyond
renouncing one's "material possessions" to also
include one's "mental possessions": the old habits
and grudges, the old ways of looking at things,
ideas you hang on to and cherish. Abandon all
the things that wear you down, that confne and
limit you.
47
58








SDc.. ccc co:c...
c._ . c:_o..o .c:c.!
The secret to life is... everything is out of control!
48
59








SDc. .c:.c: ccc ccc co
D., c:c.coO co: . cc.
cOcc .D.
When life is really easy,
we forget what is truly valuable.
49
60









c_c c:o O:cD_ ococ:
.coc. cc coOc :_DO
cc.o..
It is better to light a candle,
than to complain about the darkness.
50
61




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.S :ccoc cccco
c:oDO. ccc. .o:.D,
c.cc c.c c. cco.o
cOc c. c.cc:ccS
c.o.o .O:oc:. .o.oo
c. Dcc .D.
A self need not be defned by some philosophical
idea, but simply by what it does and what it owns.
51
62








c .c: c:c cco c.: .Oc
.o:O:c.
c.c c:c.c cco cc cc
ccc_.o cOo.
There are no right or wrong decisions.
Only decisions with consequences.
52
63









c. o.O Dcco:c oS...
c. o.O c,:c oS...
c. _ccO. cocO`, coS
c:oc c:c. c:ccco.o..
If it really is insight... if it really is wisdom...
it will give rise to upasama, a calm state.
53
64









D_c:.c:c c__cO ccc..
cccc co.o c c:o ccO..
Pushing the wheelbarrow is easy.
It's the thinking about it that is hard.
54
65








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ccc:Oc ._c .cc. ccoo.
c. _cOo: c .o:c coo.
_cOo: c c. ccoo.
Do service as an act of renunciation, not as an
act of will. Don't do things your way, but the way
others want it to be.
55
66









.O.c ccco co c:c.
:o ccco ..`
This too will pass.
56
67










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c..co c_:.c:.c:cc
co D., _ ..
c ccccc cc. cc..
When you expect less, you appreciate more.
57
68








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cO. c.c :oO. .
.o:ccoo.



Never allow your knowledge to stand
in the way of truth.
58
69









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cc o.o
Good... Bad... Who knows...
59


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Secrets to Happiness
73








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*
ccO.
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The quieter you become,
the more happiness you have.
60
*
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74





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c:ccc..
c cc cc coco cco, c:oc
cco cOc co:.c. c:Sco
.c.o.

Kindness creates calm since it carries with it the
quality of samatha, of calming and
pacifying things.
61
75








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cc_ c:_o..o co:cOc
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When you are calm, you are free from the tyranny
of thought and the pain of negativity.
62
76





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Happiness is having fun in this moment,
appreciating what we have. Unhappiness is when
we keep wanting something else.
63
77


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The intelligent gardener enjoys their ffteen
minutes of peace in the perfect imperfection of
nature: not thinking, not planning, and not feeling
guilty. Once we understand how to fnd peace
in our garden, we will know how to fnd peace
anywhere, anytime. Especially we will know how
to fnd peace in the garden of our heart.
64
78









.oc cc. c:cccoc:
.o:.D...
cc. .oc c:ccc.!
It is not success that creates happiness...
Happiness creates success!
65
79








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c:_cO, _D _cc:c cO cc
OOcc..o .c:cc coo. O
.o co.o.co.

Real happiness is born from: acts of gratitude,
acts of service,
and acts of giving selfessly to others.
66
80









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cO. . .o:ccoo.
Don't allow others to control your happiness.
67
81









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Happiness is part of the path to liberation.
68



.....: ....
......
Conquering the Diffcult Emotions
85





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cc: cc. cc_c.c ccO.,
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The irritations in life teach the most.
They allow us to be more tolerant, more peaceful
& more compassionate.
69
86





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occ:, _c cc.c:.cO.
c.occ D. cc. ccc
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c oS7:c .ccc c_cO..
When we stop fghting the world and start to
understand suffering, we get another response...
nibbid...
70
87





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.o:c:c ..c ._:c..o
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cO. _cc:c .o:ccoo,
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ccc:c.Oo _c cc.c:.
cO. _cc:c ccoo.
Suffering is asking the world for something it can
never give you. Don't try to control suffering;
rather, try to understand it by investigating the
causes.
71
88




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c.co _c. OcoO. cO
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c. cScco..oO
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cO. .c:c:.o:coo.
Diffcult times are wonderful opportunities to
sit down and face suffering. Understand it fully;
don't take the easy option of always running
away.
72
89




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c: O:oO .o:cco D.,
c ccc:co D .:.Oc
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co c. .c.cc cOo:c DO
.c: ccc: c:oO D. .o:c:c.
When you don't judge and measure yourself,
you tend to disappear. When your sense of self
disappears, It's impossible to get upset and angry
at other people.
73
90



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occco c. c:c, o:coS
c cc:c.c o.cco.c cc
cccc D. c:c!
Any place you don't want to be is a prison.
Wherever you want to be, even inside prison cell,
there you're free. You can be completely free in a
prison, or you can be in prison in a fve-star hotel!
74
91


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cccc.c .c: cc:o.c .c:
.coccO c: cccc.c.cc
c c. cO. ccc. o:c. c
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c. ccc. oc +c..c:o.c,
.O:.c:cc c,:cc. cD. c c
c.__ .coc c:c:c.co c.. _c
cc:o-cc:oO co D, o:c D ..!
It's very hard to change a person, a situation,
or a placebut you don't have to. Instead you
can change the way you look at things. You just
need a new perspective, a moment of wisdom,
and you see it all differently. Suffering fades and
disappears, then and there!
75
92



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cooc..
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cc. c:c.c 7...
.c:.c:D. D.c:c co c:c:c
cc. ccco D., cc. c:c.c
7..o _co occ..
The possibilities for the future are infnite.
When we focus on the unfortunate possibilities,
what we have is fear. When we remember the
other possibilities, which are usually more likely,
what we have is freedom from fear.
76
93





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cc cc .c_c c.c:. .cDO
cc: c.c.
cc:Do cc.S cc:
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Thinking often degenerates into negativity and
fault-fnding. So discourage the habit of thinking.
77
94




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.cDO.. co:cc. .c:ccS
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7. cc:oO ccoD ..!
Fear is fnding fault with the future. If only we
could keep in mind how uncertain our future
is, then we would never predict what could go
wrong. Fear ends right there!
78
95








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cocccc. co.o 7...
7. ccccoo, cc c:c.c
c_ DO cOo..
Fear is the main ingredient of pain.
Take away the fear, and only feeling is left.
79
96








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c:..oc:. 7. .o:co.o
*

.c.c: . c _ccD., c
.o:c:.S o:c:c:c .D.
When you learn how to relax and not be afraid of
falling, you tend not to fall...
80
*
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co cc:c c: cc:..
97



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co.o :O. c:ccS cc: cc
c: ccc, cc: c:c:__ cc`
D.Dcc:oO. cc .o:oo: D...
When it gets too heavy to bear, give it a rest for
a minute or two. The burdens will feel lighter.
Stress is not about having responsibilities or
many things to do. Stress is when it's all too heavy
to bear, but we don't know how to rest.
81
98




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.c:.c: c:.c..c c:cc:
.o:.D.
c:c.cc_ cc_.: .o cOo
cOc: .c:.c: : ccD.
ccoo:..
A busy person is not someone who has lots to
do. A busy person is someone who does too
many things at the same time.
82
99








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c_:.c:.c:cc coD.Oo.
c.c c.ccc:co.
c:.: D.Oo.
All anger comes from frustration,
from your will being thwarted.
83
100









.Dc. c.co.o occ_ c
c:_cS c_o. c_:.c:.c:cc
c. cc .o cccc c. cc..
Anger comes from frustrated plans.
Less expectation, means less anger...
84
101




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ccc .o:.D, c. .O:.c.S
ccc.
c. .S ccc .o:.D,
co.c cccc .o:.D,
c. cD.:.D cc..
It's not anyone's fault when you get angry.
It's stupidity's fault. It's not your fault, not their
fault, but avijja (delusion).
85




.. .... .. :..
Cultivating Good Seeds
105








c ccc c .c.oc.
cO:c . .c
c:OD.O, cc cc ccc...
How many times should you forgive someone?
Always, one more time...
86
106









c. c:c. cO. c
ccccScco D..c o:c.
You don't have to be perfect, to love yourself.
87
107








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DO c: cc cc:oO .o
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.coO..
Being kind to yourself and accepting yourself is
actually learning not to be your own enemy.
88
108


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cc. :occ c:c.c, c.c o:cc,
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89
109
Loving ourselves is called forgiveness: It's
stepping free from the prison of guilt...
It's being at peace with oneself...
It's as if a part of ourselves that had been
rejected, that had been living outside in the cold
for so long, has now come home...
We feel unifed, whole, and free to be happy...
Only when we love ourselves in such a way can
we know what it means to really love another, no
more and no less.
110




c.:c cc:o:coc DO.,
c.:c c..D DO.,
c.:c c.ccc:ccc DO.,
c.:c coo c: c:c..
ccoo c..c DO.
.cocoo.
Learn to be more kind, more sensitive, less
demanding, a more beautiful person to live with.
90
111




Oco. cc. c+c, D.S
c:cccO _coc..
cc cccS cc_c cc ccc
.o:co c:c...
cc:Do c+c, coo, c
c.: co c.., .S c:c.-
c:_cO _co c...
Death teaches us the importance of being
grateful. They are not going to be here all that
long... so be grateful for the people around you
and the people you care for.
91
112




ccc c:_cS cc: .o:coo.
cco ._c cccc:oc:cc`
c:.c:.coct coo.
c.c:c.. .cocco ccc:c.
cO. oO.c_ coo.
Have no fxed plans. Be completely adaptable. Be
able to bend & fex with the changing nature of
sasra.
92
113




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cc. cO. co:..,
.o:cc:c:.Oo .c:cc,
c:OD.O c.co c:c:. cco
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cc. cO..
Gratitude is valuing what is really worthy of
value, not ignoring it or taking it for granted.
93
114




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.c_c .c: co, .c_
cc. cco c.OoO SDc..
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cco c: D..o c:.S
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A mind of gratitude is one that sees the good in
things, that values things, and that relishes even
the diffcult parts of life. Such a mind tends to
grow in freedom, happiness and energy!
94
115




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c.o .c: c. Dc:c:oo, c.
.cocoo, c. cc:c ccoo...
cD. c o ccoc cc_:c
ccc _co cc :oco.o..
If you are grateful then faunt it, show it, express
it in whichever way possible... and you will fnd
that you get a lot of instant rewards...
95
116








c.c c.:co coo.
c_c:o.o .c.c .oo
c co D., c. .c:o
c.c cco.D ..O. cc
coc..
When you see how your actions affect others, it
motivates you to do your practice well.
96
117




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c co c.. .o.o cO
c.:c.c. c co. c
.c.cc cc:o:c c:O.,
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If you are sick, you are giving a wonderful gift to
other people. You give them the opportunity
to serve and show kindness to you.
97
118




c_cc c.coo,
c_cc cocc ccoo,
c_cc ooo,
c_cc cc:ccoo,
c._c. c D.Dc co.o.
Read little, Eat little, Sleep little, Talk little,
That's how you REST.
98
119








cc... c:_.co c c.c
Dcc:c.o oOoo.
c.c Dcc:c.o. c:_.co
c cc.. .o:oOoo.
Bend your faith to ft the facts.
Don't bend the facts to ft your faith.
99
120









.cO. c.c c.DO .o:.c:.,
c. coc Scccoo!
Don't just read Dhamma, but live it!

100