Happiness Thich Nhat Hanh

HAPPINESS
Essential M indfulness Practices

HAPPI NESS
Essential M indfulness Practices
Thich Nhat Hanh
PARALLAX PRESS • BERKELEY, CA LI FORN I A

CONTENTS
I N T R O D U C T I O N ix
D A I L Y P R A C T I C E S 1
C o n sc io u s B r e a t h in g 3
S i t t in g M e d it a t io n 9
W a lk in g M e d it a t io n 13
W a k in g U p 18
T h e B ell 2 0
T e le p h o n e M e d it a t io n 2 4
B o w in g 2 6
G a t h a s 28
1 H a v e A r r iv e d , I A m H o m e 30
T a k in g R e fu g e 33
T h e F iv e M in d fu ln e ss T r a in in g s 35
E A T I N G P R A C T I C E S 39
M in d fu l E a t in g 4 1
T h e F iv e C o n t e m p la t io n s 4 5
T h e K it c h e n 4 7
T e a M e d it a t io n 4 9
vi Contents
P H Y S I C A L P R A C T I C E S 5 3
R e st in g a n d S t o p p i n g 5 5
D e e p R e la x a t io n 5 8
M in d fu l M o v e m e n t s 6 3
R E L A T I O N S H I P A N D
C O M M U N I T Y P R A C T I C E S 6 7
C r e a t in g a n d M a in t a in in g a S a n g h a 6 9
B e g in n in g A n e w 7 2
P e a c e T r e a t y 7 5
S e c o n d B o d y Sy st e m 8 0
H u g g i n g M e d it a t io n 8 2
D e e p L ist e n in g a n d L o v in g S p e e c h 8 4
T a k in g C a r e o f A n g e r
a n d O t h e r S t r o n g E m o t io n s 8 6
S h in in g L ig h t 9 2
W r it in g a L o v e L e t t e r 9 5
E X T E N D E D P R A C T I C E S 9 7
So lit u d e 9 9
S ile n c e 10 1
L a z y D a y 10 3
L ist e n in g t o a D h a r m a T a lk 10 5
D h a r m a D isc u ssio n 10 6
T o u c h in g t h e E a r t h 10 7
T r a v e lin g a n d R e t u r n in g H o m e 110
M e t t a / L o v e M e d it a t io n 112
Contents vii
U n ila t e r a l D isa r m a m e n t 11 7
T a lk in g t o Y o u r I n n er C h i l d 11 9
T h e F o u r t e e n M in d fu ln e ss T r a in in g s 121
P R A C T I C I N G W I T H C H I L D R E N 12 7
L ist e n in g t o Y o u n g P e o p le 12 9
W a lk in g M e d it a t io n w it h C h ild r e n 13 2
H e lp in g C h ild r e n w it h A n g e r
an d O t h e r S t r o n g E m o t io n s 13 4
F a m ily M e a ls 13 7
I n v it in g t h e B ell I3 9
P e b b le M e d it a t io n 14 2
T h e B r e a t h in g R o o m 14 5
T h e F o u r M a n t r a s I4 7
T h e C a k e in t h e R e fr ig e r a t o r 15 1
O r a n g e M e d it a t io n 15 3
T r e e H u g g in g I5 5
T o d a y 's D a y 15 6
C O N C L U S I O N 15 8
INTRODUCTION
M in d fu ln e ss is t h e e n e r g y o f b e in g a w a r e a n d aw a k e t o t h e p r e se n t . It
is t h e c o n t in u o u s p r a c t ic e o f t o u c h in g life d e e p ly in e v e r y m o m en t .
P r a c t ic in g m in d fu ln e ss d o e s n o t r e q u ir e t h a t w e g o a n y w h e r e d iffe r
en t. W e c a n p r a c t ic e m in d fu ln ess in o u r r o o m o r o n o u r w a y fr o m
o n e p la c e t o a n o t h er . W e can d o v e r y m u c h t h e sa m e t h in g s w e
.i l w a y s d o — w a lk in g , sit t in g , w o r k in g , e a t in g , t a lk in g — e x c e p t w e
d o t h em w it h an a w a r e n e ss o f w h a t w e ar e d o in g .
Im ag in e y o u 'r e st a n d in g w it h a g r o u p o f p e o p le , c o n t e m p la t in g
.1 b e a u t i f u l s u n r i s e . B u t w h ile o t h er s d r in k in t h e v iew , y o u st r u g g le .
Y o u 'r e p r e o c c u p ie d w it h y o u r p r o je c t s a n d w o r r ie s. Y o u t h in k a b o u t
th e fu t u r e a n d t h e p a st . Y o u 'r e n o t r e a lly p r e se n t t o a p p r e c ia t e t h e
e x p e r ie n c e . S o r a t h e r t h an e n jo y t h e su n r ise, y o u let t h e r ic h n e ss o f
th e m o m e n t slip b y.
Su p p o se , in st ead , y o u t o o k a d iffe r e n t a p p r o a c h . W h a t if, as y o u r
m in d w a n d e r s, y o u d ir e c t y o u r fo c u s t o y o u r in -b r e a t h an d o u t-
b r eat h ? A s y o u p r a c t ic e b r e a t h in g d e e p ly , y o u b r in g y o u r se lf b a c k
to t h e p r esen t . Y o u r b o d y an d m in d c o m e t o g e t h e r as o n e , a llo w
in g y o u t o b e fu lly a v a ila b le t o w it n ess, c o n t e m p la t e , a n d e n jo y t h e
sc e n e r y . B y "g o in g h o m e " t o y o u r b r eat h , y o u r eg ain t h e w o n d e r o f
th e su n r ise .
W e o ft e n b e c o m e so b u sy t h at w e f o r g e t w h a t w e 'r e d o in g o r w h o
w e ar e. I k n o w m a n y p e o p le w h o sa y t h e y ev e n fo r g e t t o b r eat h e.
W e fo r g e t t o lo o k at t h e p e o p le w e lo v e a n d t o a p p r e c ia t e t h em u n til
t h e y 'r e g o n e . E v en w h e n w e h a v e so m e le isu r e t im e, w e d o n 't k n o w
h o w t o g e t in t o u c h w it h w h a t is g o i n g o n in sid e u s. S o w e tu rn o n
x Introduction
t h e t e le v isio n o r p ic k u p t h e t e le p h o n e as if w e m ig h t b e a b le to
e sc a p e fr o m o u r se lv e s.
A w a r e n ess o f t h e b r e a t h is t h e e sse n c e o f m in d fu ln e ss. A c c o r d i n g
t o t h e B u d d h a, m in d fu ln e ss is t h e so u r c e o f h a p p in e ss an d jo y . T h e
se ed o f m in d fu ln e ss is in e a c h o f u s, b u t w e u su a lly fo r g e t t o w a t e r
it. If w e k n o w h o w t o t ak e r e fu g e in o u r b r e a t h , in o u r st e p , t h e n w e
can t o u c h o u r se ed s o f p e a c e an d jo y a n d a llo w t h em t o m a n ife st
fo r o u r e n jo y m e n t . In st ead o f t a k in g r e fu g e in an a b st r a c t n o t io n o f
G o d , B u d d h a, o r A lla h , w e r e a liz e t h at G o d c a n b e t o u c h e d in o u r
b r e a t h an d o u r st e p .
T h is so u n d s ea sy , an d e v e r y o n e c an d o it, b u t it t ak es so m e t r a in
in g . T h e p r a c t ic e o f st o p p in g is c r u c ia l. H o w d o w e st o p ? W e st o p
b y m ean s o f o u r in -b r e a t h , o u r o u t -b r e a t h , an d o u r st e p . T h a t is w h y
o u r b a sic p r a c t ic e is m in d fu l b r e a t h in g a n d m in d fu l w a lk in g . I f y o u
m ast er t h e se p r a c t ic e s, t h en y o u c an p r a c t ic e m in d fu l e a t in g , m in d
fu l d r in k in g , m in d fu l c o o k in g , m in d fu l d r iv in g , an d so o n , an d y o u
ar e a lw a y s in t h e h er e an d n o w .
T h e p r a c t ic e o f m in d fu ln ess (sm r t i in Sa n sk r it ) lead s to c o n c e n t r a
t io n ( sam adh i ) , w h ic h in tu rn lead s t o in sig h t ( pr ajiia) . T h e in sig h t w e
g a in fr o m m in d fu ln e ss m e d it a t io n c a n lib e r a t e u s fr o m fear, a n x ie t y ,
a n d an g er , a llo w in g u s t o b e t r u ly h ap p y . W e c a n p r a c t ic e m in d fu l
n e ss u sin g so m e t h in g as sim p le as a flo w er . W h e n I h o ld a flo w e r
in m y h a n d , I 'm a w a r e o f it. M y in -b r e a t h a n d o u t -b r e a t h h e lp m e
m ain t ain m y a w a r e n e ss. R a t h e r t h an b e c o m in g o v e r w h e lm e d b y
o t h e r t h o u g h t s, I su st a in m y e n jo y m e n t o f t h e f l o w e r 's b e a u t y . C o n
c e n t r a t io n it se lf b e c o m e s a so u r c e o f jo y .
If w e w a n t t o fu lly e n jo y l i f e 's g ift s, w e m u st p r a c t ic e m in d fu l
n e ss at e v e r y tu rn , w h e t h e r w e r e b r u sh in g o u r t e e t h , c o o k in g o u r
b r e a k fa st , o r d r iv in g t o w o r k . E v e r y st ep an d e v e r y b r e a t h c a n b e an
o p p o r t u n it y fo r jo y a n d h a p p in e ss. L ife is fu ll o f su ffe r in g . I f w e d o n 't
h a v e e n o u g h h a p p in e ss o n r e se r v e , w e h a v e n o m ean s to t ak e c a r e o f
o u r d esp air . E n jo y y o u r p r a c t ic e w it h a r e la x e d a n d g e n t le at t it u d e,
w it h an o p e n m in d an d a r e c e p t iv e h ear t . P r a c t ic e fo r u n d e r st a n d in g
Introduction xi
an d n o t fo r t h e fo r m o r a p p e a r a n c e . W it h m in d fu ln e ss, w e can p r e
se r v e an in n e r jo y , so t h at w e can b e t t e r h a n d le t h e c h a lle n g e s in o u r
liv es. W e c an c r e a t e a fo u n d a t io n o f fr e e d o m , p e a c e , a n d lo v e w it h in
o u r se lv e s.
D A ILY P R A C T IC ES
CONSCIOUS BREATHING
In o u r d a ily life , w e b r e a t h e , b u t w e fo r g e t t h a t w e 'r e b r e a t h in g . T h e
In u n d at io n o f all m in d fu ln e ss p r a c t ic e is t o b r in g o u r a t t e n t io n t o o u r
m b r e a t h a n d o u t -b r e a t h . T h is is c a lle d m in d fu ln e ss o f b r e a t h in g ,
hi c o n sc io u s b r e a t h in g . I t 's v e r y sim p le , b u t t h e e ffe c t c a n b e v e r y
H iv at. In o u r d a ily life , a lt h o u g h o u r b o d y is in o n e p la c e , o u r m in d
Is o f t e n in an o t h er . P a y in g a t t en t io n t o o u r in -b r e a t h a n d o u t -b r e a t h
b r in g s o u r m in d b a c k t o o u r b o d y . A n d su d d e n ly w e are t h e r e , fu lly
p r e se n t in t h e h e r e an d t h e n o w .
C o n sc io u s b r e a t h in g is lik e d r in k in g a g lass o f c o o l w at er . A s w e
b r e a t h e in , w e r e a lly fe e l t h e a ir fillin g o u r lu n g s. W e d o n 't n e e d t o
i o n t r o l o u r b r e a t h . W e feel t h e b r e a t h as it a c t u a lly is. It m a y b e
lo n g o r sh o r t , d e e p o r sh a llo w . In t h e lig h t o f o u r a w a r e n e ss it w ill
n a t u r a lly b e c o m e slo w e r a n d d eep er . C o n sc io u s b r e a t h in g is t h e k e y
I n u n it in g b o d y a n d m in d a n d b r in g in g t h e e n e r g y o f m in d fu ln ess
in t o e a c h m o m e n t o f o u r life.
R e g a r d le ss o f o u r in t er n al w e a t h e r — o u r t h o u g h t s, e m o t io n s, an d
p e r c e p t io n s— o u r b r e a t h in g is a lw a y s w it h u s lik e a fait h fu l fr ien d .
W h e n e v e r w e feel c a r r ie d a w ay , su n k in a d e e p e m o t io n , o r c a u g h t
m t h o u g h t s a b o u t t h e p ast o r t h e fu t u r e, w e c an r et u rn t o o u r b r e a t h
in g t o c o lle c t a n d a n c h o r o u r m in d .
I )ract ice
W h ile y o u b r e a t h e in a n d o u t , feel t h e flo w o f air c o m in g in an d
K o in g o u t o f y o u r n o se. A t fir st y o u r b r e a t h in g m a y n o t b e r e la x ed .
4 D ai l y Practices
B u t a ft e r p r a c t ic in g c o n sc io u s b r e a t h in g fo r a w h ile , y o u w ill feel
h o w lig h t a n d n at u ral, h o w c alm an d p e a c e fu l y o u r b r e a t h in g h as
b e c o m e . A n y t im e y o u 'r e w a lk in g , g a r d e n in g , t y p in g , o r d o in g a n y
t h in g at all, y o u c a n r et u rn t o t h is p e a c e fu l so u r c e o f life.
Y o u c an sa y t o y o u r se lf:
Breat hing in, I know I'm breathing in.

Breat hing out, I know I'm breathing out.
A ft e r a fe w b r e a t h s, y o u m a y w a n t t o sh o r t e n t h is t o : "I n , O u t ." If
y o u fo llo w y o u r in -b r e a t h a n d o u t -b r e a t h all t h e w a y t h r o u g h , y o u r
m in d is n o lo n g e r t h in k in g . N o w y o u r m in d h as a c h a n c e t o r est . In
o u r d a ily life w e t h in k t o o m u c h . G i v i n g o u r m in d a c h a n c e t o st o p
t h in k in g is w o n d e r fu l.
Breat hing in, I know I'm breat hing in i s n 't a t h o u g h t . I t 's a s i m p l e a w a r e
n ess t h a t so m e t h in g is h a p p e n in g , t h a t y o u a r e b r e a t h in g in a n d o u t.
W h e n y o u b r e a t h e in a n d b r in g y o u r a t t e n t io n t o y o u r in -b r e a t h ,
y o u b r in g y o u r m in d b a c k t o a r e u n io n w it h y o u r b o d y . Ju s t o n e in
b r e a t h c a n h e lp t h e m in d c o m e b a c k t o t h e b o d y . W h e n b o d y an d
m in d c o m e t o g e t h e r , y o u c an b e t r u ly in t h e p r e se n t m o m en t .
"B r e a t h in g in , I k n o w I 'm b r e a t h in g in " is a n o t h e r w a y o f sa y in g
"B r e a t h in g in , I feel a l i v e ." L ife is in y o u a n d life is a r o u n d y o u — life
w it h all its w o n d e r s: t h e su n sh in e , t h e b lu e sk y , t h e au t u m n leav es.
I t 's v e r y im p o r t a n t t o g o h o m e t o t h e p r e se n t m o m e n t t o g e t in t o u c h
w it h th e h e a lin g , r e fr e sh in g , an d n o u r ish in g e le m e n t s o f life in sid e
a n d ar o u n d y o u . A lig h t sm ile can r e la x all t h e m u sc les o f y o u r fac e.
Breat hing in, I recognize the blue sky.

, Breat hing out, I smile to the blue sky.
Breat hing in, I am aware of the beaut iful aut umn leaves.
Breat hing out, I smile to the beautiful aut umn leaves.
Y o u c an sh o r t e n t h is t o "b lu e sk y " o n t h e in -b r e a t h , an d "sm il
in g " o n t h e o u t -b r e a t h . T h e n "au t u m n le a v e s" o n th e in -b r e a t h , an d

D ai l y Pract ices 5
"sm ilin g " o n t h e o u t -b r e a t h . W h e n y o u p r a c t ic e b r e a t h in g lik e t h is,
it p u t s y o u in t o u c h w it h all t h e se w o n d e r s o f life . T h e b e a u t y o f
life is n o u r i sh i n g y o u . Y o u are fr ee fr o m y o u r w o r r ie s an d fe a r s. Y o u
g e t in t o u c h w it h y o u r b r e a t h a n d w it h y o u r b o d y . Y o u r b o d y is a
w o n d e r . Y o u r e y e s ar e a w o n d e r ,- y o u n e e d o n ly t o o p e n y o u r e y e s
t o b e a b le t o t o u c h t h e p a r a d ise o f fo r m s a n d c o lo r s t h a t 's a v a i l a b l e .
Y o u r ear s ar e a w o n d e r . T h a n k s t o y o u r ear s y o u can h e a r all k in d s
o f so u n d s: m u sic , b ir d so n g , a n d t h e w in d b lo w in g t h r o u g h t h e p in e
t r ees. W h e n y o u p a y a t t e n t io n to y o u r in -b r eat h an d o u t -b r e a t h ,
y o u b r in g y o u r se lf h o m e t o t h e p r e se n t m o m e n t , t o t h e h e r e a n d th e
n o w , a n d y o u are in t o u c h w it h life . I f y o u w e r e t o c o n t in u e to b e
lo st in t h e p ast o r ru n t o t h e f u t u r e , y o u 'd m iss all o f th at .
Breat hing in, I follow m y in-breat h all the w ay through.

Breat hing out, I follow m y out -breath all the w ay through.
In t h e b e g in n in g , y o u m a y n o t ic e t h at y o u r b r e a t h in g m a y feel
la b o r e d o r a w k w a r d . Y o u r b r eat h is a r e su lt o f y o u r b o d y an d fe e l
in g s. If y o u r b o d y h as t e n sio n o r p ain , if y o u r fe e lin g s ar e p ain fu l,
th en y o u r b r e a t h is a ffe c t e d . B r in g y o u r a t t e n t io n t o y o u r b r e a t h an d
b r e a t h e m in d fu lly .
Breat hing in, I know I'm breat hing in.

Breat hing out, I know I'm breat hing out.
Breat hing in, I smile to my in-breat h.

Breat hing out, I smile to m y out-breath.
N e v e r fo r c e y o u r b r e a t h . If y o u r in -b r e a t h is sh o r t , le t it b e sh o r t .
II i t 's n o t v e r y p e a c e fu l, let it b e lik e th at . W e d o n 't in t e r v en e , fo r c e,
o r "w o r k o n ” o u r b r eat h . W e ju st b e c o m e a w a r e o f it, a n d a ft e r so m e
tim e, t h e q u a lit y o f o u r b r e a t h in g w ill im p r o v e n at u r ally . M in d fu l
n ess o f b r e a t h in g id en t ifies an d e m b r a c e s o u r in -b r eat h an d o u t-
b r eat h , lik e a m o t h e r g o in g h o m e t o h e r c h ild an d e m b r a c in g h e r
c h ild t e n d e r ly in h e r a r m s. Y o u 'l l b e su r p r ise d t o see t h at a ft e r o n e

D aily Practices 7
L at er o n , aft er y o u 'v e b e e n ab le t o o f fe r t h at p e a c e a n d h a r m o n y
t o y o u r b o d y , h e l p i n g it t o r elease t h e t en sio n , t h en y o u c a n id en t ify
y o u r fe e li n g s a n d e m o t io n s.
Breat hing in, I'm aware of the painful feeling in me.

Breat hing out, I smile to the painful feeling in me.
T h e r e 's a p ain fu l feelin g , b u t t h e r e 's also m in d fu ln ess. M i n d f u l
n ess is li k e a m o t h er , e m b r a c i n g t h e fe e li n g t en d er ly . M in d fu l n e ss is
alw a y s m in d fu ln ess o f so m e t h i n g . W h e n y o u b r e a t h e m in d fu lly , t h at
is m i n d f u l n e s s o f b r e a t h i n g . W h e n y o u w a l k m in d fu lly , t h at is m in d -
lu ln ess o f w a l k i n g . W h e n y o u d r in k m in d fu lly , t h at is m in d fu l n e ss o f
d r in k in g . W h e n y o u 'r e m in d fu l o f y o u r fe elin g s, t h a t 's m in d fu ln ess
o f fe elin g . M i n d fu ln e ss c an b e b r o u g h t t o in t er v en e in e v e r y p h y si-
cal a n d m en t al ev en t , b r i n g i n g r e c o g n i t i o n an d r elief.
I 'd lik e t o o ffe r y o u a p r a c t ic e p o e m y o u can r ec it e fr o m t im e t o
t im e, w h i l e b r e a t h i n g an d sm ilin g :
Breat hing in, I know I am breat hing in.

Breat hing out, I know I am breat hing out.
A s my in-breat h grows deep,

M y out-breath grows slow.
Breat hing in, I calm my body,

Breat hing out, I feel at ease.
Breat hing in, I smile,

Breat hing out, I release.
D welling in the present moment,

I know this is a wonderful moment.
8 D aily Practices
Y o u c a n sh o r t e n t h is t o t h e w o r d s b elo w , o n e w o r d o r p h r ase p er
b r eat h :
In, Out .
Deep, Slow.
Calm, Ease.
Smile, Release.
Present Moment, Wonderful Moment.
T h e p r esen t m o m e n t is t h e o n l y m o m e n t t h at is r eal. Y o u r
m o st im p o r t a n t t ask is t o b e h er e a n d n o w an d e n j o y t h e p r esen t
m o m e n t .
SITTING M EDITATION
m e d it a t i o n is a w a y fo r u s t o r et u r n h o m e a n d g i v e fu ll a t t e n
t io n an d c a r e t o o u r selv es. E v e r y t im e w e sit d o w n , w h e t h e r it is in
u n i li v in g r o o m , at t h e fo o t o f a t r ee, o r o n a c u sh i o n , w e c an r ad i-
ale t r an q u ilit y lik e t h e B u d d h a sit t in g o n an altar. W e b r i n g o u r fu ll
at t en t io n t o w h a t is w i t h i n an d ar o u n d u s. W e let o u r m in d b e c o m e
• | > .u i o u s a n d o u r h ear t so ft a n d k in d . W i t h ju st a fe w m in u t es o f sit
t in g in t h is w ay , w e c an r est o r e o u r se lv e s fu lly. W h e n w e sit d o w n
I h ace fu lly, b r e a t h i n g an d sm ili n g w it h aw a r e n e ss, w e h a v e so v er -
r iH n t y o v e r o u r selv es.
Si t t in g m e d it a t i o n is v e r y h ealin g . W e c an ju st b e w it h w h a t e v e r
Is w i t h i n u s, w h e t h e r it is p ai n , an ger , ir r it at io n , jo y , lo v e, o r p eac e.
W c ar e w it h w h a t e v e r is t h e r e w it h o u t b e i n g c ar r i e d aw ay . W e let it
• i t in e, l e t it st ay , t h e n let it g o . W e h a v e n o n eed t o p u sh , t o o p p r ess,
• >i t o p r e t e n d o u r t h o u g h t s ar e n o t t h er e. I n st ead , w e c an o b se r v e t h e
t h o u g h t s an d im a g es in o u r m in d w it h an a c c e p t i n g an d l o v i n g e y e.
I > r sp i t e t h e st o r m s t h at ar i se in u s, w e 'r e st ill an d c alm .
Si t t in g an d b r e a t h in g , w e p r o d u c e o u r t r u e p r e se n c e in t h e h er e
rtiul t h e n o w a n d o ffe r it t o o u r c o m m u n i t y an d t o t h e w o r ld . T h i s is
i I k p u r p o se o f sit t in g : b e i n g h er e, fu lly ali v e an d fu lly p r esen t .
I'hict ice
Si l l i n g m e d it a t i o n sh o u ld b e a jo y . Sit in su c h a w a y t h at y o u feel
h a p p y an d r ela x ed fo r t h e en t ir e len g t h o f t h e sit t i n g . Si t t i n g is n o t

10 D aily Pract ices
h ar d lab o r . I t 's a n o p p o r t u n i t y t o e n jo y y o u r o w n p r e se n c e , t h e p r e s
e n c e o f y o u r fa m i ly o r fe l l o w p r ac t it io n er s, t h e E ar t h , t h e sk y , an d
t h e c o sm o s. T h e r e 's n o effo r t .
If y o u sit o n a c u sh i o n , b e su r e i t 's t h e r ig h t t h ic k n ess t o su p
p o r t y o u . Y o u can sit in t h e fu ll- o r h alf- lo t u s p o sit i o n , a sim p le
c r o ss- l e g g e d p o sit io n , o r h o w e v e r y o u feel m o st c o m fo r t a b l e . K e e p
y o u r b a c k st r aig h t a n d y o u r h a n d s fo ld e d g e n t l y in y o u r lap . If y o u
sit in a ch air , b e su r e y o u r fe et ar e flat o n t h e flo o r o r o n a c u sh i o n .
If y o u r leg s o r feet fall a sleep o r b eg in t o h u r t d u r in g t h e sit t in g , ju st
ad ju st y o u r p o sit io n m in d fu lly . Y o u c an m ain t ain y o u r c o n c e n t r a t i o n
b y fo l l o w i n g y o u r b r e a t h in g , an d sl o w l y a n d a t t e n t iv e ly c h a n g i n g
y o u r p o st u r e.
A l l o w all t h e m u sc les in y o u r b o d y t o r elax . D o n 't fig h t o r st r u g
gle. T h e r e ar e p e o p l e w h o , aft er fift een m in u t es o f sit t in g m e d i t a
t io n , feel p ain all o v e r t h eir b o d y b e c a u se t h e y 'r e m a k i n g an effo r t
t o sit o r st r i v i n g t o su c c e e d in t h eir sit t in g m e d it at io n . Ju s t a l l o w
y o u r se l f t o b e r elax ed , as if y o u w e r e sit t in g b y t h e o c ean .
W h i l e sit t in g , b eg in b y fo l l o w i n g y o u r in - b r eat h an d o u t - b r e a t h .
W h e n e v e r a fe e li n g c o m e s u p , r e c o g n i z e it. W h e n e v e r a t h o u g h t
ar i se s, i d en t ify it a n d r e c o g n i z e it. Y o u c an lear n a lo t fr o m o b se r v i n g
w h a t 's g o i n g o n in y o u r b o d y an d m in d d u r in g t h e sit t in g m e d i t a
t io n . M o st o f all, sit t in g is a c h a n c e fo r y o u t o d o n o t h i n g . Y o u h a v e
n o t h i n g at all t o d o ,- j u s t e n j o y sit t in g an d b r e a t h i n g in a n d o u t .
Breathing in, I know I'm alive.

Breathing out, I smile to life, in me and around me.
B ein g ali v e is a m ir ac le . Ju s t sit t in g t h er e, e n j o y i n g y o u r in - b r eat h
an d o u t - b r e a t h is a lr ea d y h ap p in ess. Si n c e y o u 'r e b r e a t h i n g in an d
o u t , y o u k n o w t h a t y o u 'r e a li v e . T h a t 's s o m e t h i n g w o r t h c e le b r a t i n g .
S o sit t in g m ed it a t i o n is a w a y t o c e le b r a t e life w it h y o u r in - b r eat h
an d y o u r o u t - b r e a t h .
I t 's i m p o r t a n t t o a l l o w y o u r b o d y t o r elax c o m p le t e ly . D o n 't t r y t o

D aily Pract ices 11
b e c o m e a b u d d h a . Ju s t e n j o y sit t in g an d a c c e p t y o u r se l f as y o u ar e.
1 v en if t h e r e 's so m e t e n sio n in y o u r b o d y , so m e p ain in y o u r h ear t ,
.u c e p t y o u r se l f lik e t h at . W i t h t h e e n e r g y o f m in d fu ln ess o f b r e a t h
in g, y o u e m b r a c e y o u r b o d y a n d y o u r m in d , y o u a l l o w y o u r se l f t o b e
in a r e la x ed p o sit i o n an d e n jo y y o u r b r e a t h in g .
Breat hing in, I have arrived.

Breat hing out, I feel at home.
Y o u d o n 't n eed t o ru n a n y m o r e . Y o u r t r u e h o m e is in t h e h er e an d
ih e n o w . Y o u ar e so lid an d fr ee. Y o u c an sm ile, r e la x in g all t h e m u s-
i les in y o u r face.
W e n e e d so m e t r a i n i n g t o b e su c c essfu l in o u r sit t in g . W e 'r e
so u sed t o a l w a y s d o i n g so m e t h i n g — w i t h o u r m in d , w it h o u r
b o d y — t h at sit t i n g d o w n a n d d o i n g n o t h i n g c an b e d iffic u lt at f i r st .
W h e n N e l so n M a n d e l a c a m e t o F r a n c e t o v isit F r e n c h p r e sid en t
I r an c o is M it t e r r a n d , t h e p r ess ask ed M r . M a n d e l a w h a t h e 'd lik e
t o d o t h e m o st . FH e s a i d , " W h a t I w a n t t o d o t h e m o st is t o ju st sit
d o w n a n d d o n o t h i n g . Si n c e m y r e le a se fr o m p r iso n , I 'v e b ee n so
b u sy w it h n o t im e t o sit o r b r eat h e. S o w h a t I w a n t t h e m o st is ju st
t o sit d o w n a n d n o t d o a n y t h i n g ."
If w e g a v e N e l so n M a n d e l a a fe w d a y s t o sit an d d o n o t h i n g ,
w o u ld h e k n o w h o w t o d o it? B ec au se sit t in g an d d o i n g n o t h i n g
d o e sn 't seem t o b e v e r y e a sy fo r m o st o f u s. W e 'r e u sed t o a lw a y s
d o i n g so m e t h i n g . W e n e e d so m e t r ain in g t o b e ab le t o sit a n d e n jo y
t h e sit t in g , t o d o n o t h i n g an d e n jo y d o i n g n o t h i n g . E a c h o f u s h as
t h e h ab it e n e r g y o f a l w a y s h a v i n g t o b e d o i n g so m e t h i n g . If w e r e
n o t d o i n g so m e t h i n g , w e c a n 't st an d it. S o ju st sit t in g d o w n an d
d o i n g n o t h i n g is an art , t h e art o f sit t in g m ed it at io n .
If y o u 'r e h a v i n g t r o u b le c o n c e n t r a t i n g , c o u n t i n g is an e x c e lle n t
t ec h n iq u e. B r eat h in g in , c o u n t "o n e ." B r e a t h in g o u t , c o u n t " o n e ."
I lr eat h in g in , c o u n t " t w o ." B r e a t h in g o u t , c o u n t " t w o ." C o n t i n u e u p
to t en an d t h en st ar t c o u n t i n g o v e r ag ain . If at a n y t im e y o u fo r g e t
11 D aily Practices
w h e r e y o u ar e, b e g i n a g ain w it h " o n e ." T h e m e t h o d o f c o u n t i n g
h e lp s u s r efr ain fr o m d w e l l i n g o n t r o u b l e so m e t h o u g h t s,- in st ead w e
c o n c e n t r a t e o n o u r b r e a t h i n g a n d t h e n u m b er . W h e n w e h a v e d e v e l
o p e d so m e c o n t r o l o v e r o u r t h in k in g , c o u n t i n g m a y b e c o m e t ed io u s
a n d w e c an a b a n d o n it an d ju st fo l l o w t h e b r eat h .
If y o u a p p r o a c h m ed it a t i o n as a figh t t o ar r iv e so m e w h e r e an d
y o u t r y h ar d t o a c h i e v e su c c ess, y o u w o n 't b e ab le t o r elax . L o o k o u t
t h e w in d o w . P e r h a p s t h er e is a li n d en t r ee o r an o a k t r ee o u t t h er e.
T h e t r ee is b ea u t if u l an d h ealt h y , b e i n g e n t i r e ly it self. It d o e sn 't se e m
t h at t h e t r ee is m a k i n g a n y effo r t at all. It a llo w s it self t o b e — fr e sh ,
g r e en , st ab le. P e r h a p s t h e t r ee is o n a m o u n t a in . T h e m o u n t ain is
st r o n g an d so lid , su p p o r t i n g all k in d s o f life w it h o u t st r ai n o r effo r t .
W h e n y o u p r a c t ic e sit t in g m e d it a t i o n , y o u ar e st ab le a n d so lid lik e a
m o u n t ain . Y o u c an p r ac t ic e lik e t h i s- .
Breat hing in, I see myself as a mountain.

Breat hing out, I enjoy my solidity.
T o su c c e e d in y o u r sit t in g , r elease t h e t en sio n in y o u r b o d y an d
in y o u r fe elin g s. G e t c o m f o r t a b l e in y o u r se a t ed b o d y . W h e n y o u
b eg in t o b r e a t h e in a n d o u t , e n jo y t h e b r e a t h i n g in , t h e b r e a t h i n g
o u t . G i v e u p a n y st r u g g le an d e n jo y sit t in g an d sm ilin g . T h i s is a
p r i v i le g e d m o m e n t , h a v i n g t h e o p p o r t u n i t y t o sit q u i e t ly lik e t h i s.
Y o u ar e y o u r o w n islan d . N o b o d y at t h is m o m e n t c an a sk y o u t o d o
a n y t h i n g . N o b o d y w ill d ist u r b y o u , n o o n e h as t h e r ig h t t o ask y o u
a q u est io n , o r t o ask y o u t o g o an d w a sh t h e p o t s o r c lean t h e b a t h
r o o m . T h i s is y o u r p r ec io u s o p p o r t u n i t y t o r e la x an d b e y o u r se lf.
WALKING M EDITATION
I he mind can go in a thousand directions.

Hut on this beautiful path, I walk in peace.
With each step, a gentle wind blows.
With each step, a flower blooms.
W e w a l k all t h e t im e, b u t u su ally i t 's m o r e lik e r u n n in g . O u r h u r r ied
st ep s p r in t a n x i e t y an d so r r o w o n t h e ear t h . If w e can t ak e o n e st ep
in p eac e, w e c an t ak e t w o , t h r ee, fo u r , a n d t h en five st ep s fo r t h e
p eac e an d h a p p in ess o f h u m a n k in d an d t h e E ar t h .
W a l k i n g m e d it a t i o n is w a l k i n g ju st t o e n j o y w a lk i n g . W a l k i n g
w it h o u t ar r iv in g , t h at is t h e t ec h n iq u e. T h e r e is a San sk r it w o r d ,
apranihit a. It m ean s w ish le ssn ess o r aim lessn ess. T h e id ea is t h at w e
d o n o t p u t a n y t h i n g a h e a d o f o u r se lv e s an d ru n aft er it. W h e n w e
p r ac t ic e w a l k i n g m e d it at io n , w e w a lk in t h is sp ir it . W e ju st e n jo y t h e
w alk in g , w it h n o p ar t ic u lar aim o r d est in at io n . O u r w a l k i n g is n o t a
m ean s t o an en d . W e w a lk fo r t h e sak e o f w alk i n g .
O u r m in d t en d s t o d ar t fr o m o n e t h i n g t o an o t h er , lik e a m o n k e y
sw i n g i n g fr o m b r a n c h t o b r a n c h w it h o u t st o p p i n g t o r est . T h o u g h t s
h av e m illio n s o f p a t h w a y s, an d t h e y fo r e v e r p u ll u s a l o n g in t o t h e
w o r ld o f fo r g et fu ln ess. If w e can t r an sfo r m o u r w a l k i n g p at h in t o a
lield fo r m ed it at io n , o u r feet w ill t ak e e v e r y st ep in fu ll aw ar en ess.
O u r b r e a t h i n g w ill b e in h a r m o n y w it h o u r st ep s, an d o u r m in d w ill
n at u r ally b e at ea se . E v e r y st ep w e t ak e w ill r e i n fo r c e o u r p e a c e an d
jo y a n d c a u se a st r eam o f c alm e n e r g y t o flo w t h r o u g h u s. T h e n w e
can say , " W it h ea c h st ep , a g e n t le w i n d b l o w s.''

14 D aily Practices
Y o u c a n p r a c t ic e w a l k i n g m e d it a t i o n a n y t i m e y o u w alk , e v e n if
i t 's o n l y fr o m t h e c a r t o t h e o ffic e o r fr o m t h e k it c h e n t o t h e li v in g
r o o m . W h e n y o u w a lk a n y w h e r e , a l l o w e n o u g h t im e t o p r ac t ic e,-
in st ead o f t h r ee m in u t es, g i v e y o u r se l f e i g h t o r t en . I a l w a y s le a v e fo r
t h e air p o r t an ex t r a h o u r e a r l y so 1 c an p r a c t ic e w a l k i n g m e d it a t i o n
t h er e. F r ien d s w a n t t o k e e p m e u n t il t h e last m in u t e, b u t 1 r e sist . I tell
t h em t h at 1 n e e d t h e t im e. W a l k i n g m e d it a t i o n is lik e eat in g . W it h
ea c h st ep , w e n o u r ish o u r b o d y an d o u r sp ir it . W h e n w e w a l k w it h
a n x i e t y an d so r r o w , i t 's a k in d o f ju n k fo o d . T h e fo o d o f w a l k i n g
m e d it a t i o n sh o u ld b e o f a h i g h e r q u a l i t y . Ju s t w a l k sl o w l y an d e n jo y
a b a n q u e t o f p eac e.
A . J. M u st e sa id , 'T h e r e is n o w a y t o p e a c e ,- p e a c e is t h e w a y ."
W a l k i n g in m in d fu ln ess b r i n g s u s p e a c e a n d jo y , an d m ak es o u r life
r eal. W h y r u sh ? O u r fin al d est in at io n w ill o n l y b e t h e c e m e t e r y . W h y
n o t w a l k in t h e d i r e c t i o n o f life, e n jo y i n g p e a c e in ea c h m o m e n t
w it h e v e r y st ep ? T h e r e is n o n e e d t o st r u g g le. E n jo y e v e r y st ep y o u
m ak e. E v e r y st ep b r i n g s y o u h o m e t o t h e h e r e a n d t h e n o w . T h i s is
y o u r t r u e h o m e — b e c a u se o n l y in t h is m o m e n t , in t h is p lac e, c an life
b e p o ssib le. W e h a v e a l r e a d y ar r iv ed .
T h e E ar t h is o u r m o t h er . W h e n w e ar e a w a y fr o m m o t h e r n at u r e
fo r t o o lo n g , w e g e t sic k . E a c h st ep w e t ak e in w a l k i n g m e d it at io n
a llo w s u s t o t o u c h o u r m o t h er , so t h at w e c an b e w ell ag ain . A lo t
o f h ar m h as b ee n d o n e t o m o t h e r ear t h , so n o w it is t im e t o k i ss t h e
ear t h w it h o u r feet an d h eal o u r m o t h er .
So m e o f u s m a y n o t b e ab le t o w alk . W h e n w e p r a c t ic e w a l k
in g m e d it a t i o n at o u r r e t r eat s, ea c h p er so n w h o c a n 't w a l k c h o o se s
so m e o n e w h o is p r a c t i c i n g w a l k i n g m e d it a t i o n t o w a t c h an d b e c o m e
o n e w it h , fo l l o w i n g h e r st ep s in m in d fu ln ess. In t h is w ay , h e m ak es
p eac efu l an d se r e n e st ep s t o g e t h e r w it h h is p ar t n er , e v e n t h o u g h h e
h im se lf c a n n o t w alk .
W e w h o h a v e t w o leg s m u st n o t fo r g e t t o b e g r at efu l. W e w a l k fo r
o u r selv es, an d w e w a lk fo r t h o se w h o c a n n o t w alk . W e w a l k fo r all
li v i n g b e i n g s— p ast , p r esen t , an d fu t u r e.
Pract ice
W h e n y o u b e g i n t o p r a c t ic e w a l k i n g m e d it a t i o n , y o u m i g h t feel
u n b a la n c e d , lik e a b a b y t a k i n g h e r fi r st s t e p s . F o ll o w y o u r b r e a t h in g ,
d w ell m i n d fu lly o n y o u r st ep s, an d so o n y o u w ill fin d y o u r b a lan c e.
V isu aliz e a t ig er w a l k i n g slo w ly , an d y o u w ill fin d t h at y o u r st ep s
b et o m e as m ajest ic as h e r s.
Y o u m a y lik e t o st ar t b y p r a c t ic i n g w a l k i n g m e d it a t i o n in t h e
in u m i n g , a l l o w i n g t h e e n e r g y o f t h e p u r e m o r n i n g air t o e n t e r y o u .
Y o u r m o v e m e n t s w ill b e c o m e sm o o t h an d y o u r m in d w ill b e c o m e
•i l er t . T h r o u g h o u t t h e d ay , y o u w ill fin d y o u h a v e a h e i g h t e n e d
A w ar en ess o f y o u r ac t io n s. W h e n y o u m a k e d e c i si o n s aft e r w a l k i n g
m ed it at io n , y o u w ill fin d t h at y o u ar e m o r e c alm an d clear , an d h a v e
m o r e in sig h t an d c o m p a ssi o n . W i t h e a c h p eac efu l st ep y o u t ak e, all
b ein g s, n ear an d far , w i l l b en efit .
A s y o u w alk , p a y at t e n t io n t o e a c h st ep y o u m ak e. W a l k slo w ly .
I ) o n 't r u sh . E a c h st ep b r i n g s y o u in t o t h e b est m o m e n t o f y o u r life.
In w a l k i n g m e d it a t i o n , y o u p r ac t ic e b e i n g aw a r e o f t h e n u m b e r
itl st ep s y o u m a k e w it h e a c h b r eat h . N o t i c e e a c h b r eat h an d h o w
i n .m y st ep s y o u t ak e as y o u b r e a t h e in a n d b r e a t h e o u t . In w a l k i n g
m ed it at io n w e m at c h o u r st ep s t o o u r b r eat h , an d n o t t h e o t h e r w a y
M o u n d . W h e n y o u b r e a t h e in , t ak e t w o o r t h r ee st ep s, d e p e n d i n g
o n t h e c a p a c i t y o f y o u r lu n g s. If y o u r lu n g s w a n t t w o st ep s w h ile
li i c .i t h i n g in , t h en g i v e e x a c t l y t w o st ep s. If y o u feel b et t e r w it h
il u c e st ep s, t h en g i v e y o u r se l f t h r ee st ep s. W h e n y o u b r e a t h e o u t ,
r t l so l i s t e n t o y o u r lu n g s. K n o w h o w m a n y st ep s y o u r lu n g s w a n t y o u
10 m ak e w h i l e b r e a t h i n g o u t .
Y o u r in - b r eat h is u su a lly sh o r t e r t h an y o u r o u t - b r eat h . So , y o u
n n ^ h t st ar t y o u r p r a c t ic e w it h t w o st ep s fo r t h e in - b r eat h an d t h r ee
Ini t h e o u t - b r e a t h : 2 - 3,• 2 - 3,• 2 - 3. O r , 3- 4 ,• 3- 4 ,• 3- 4 . A s w e c o n t in u e,
in n b r e a t h i n g n at u r ally b e c o m e s sl o w e r an d m o r e r e la x ed If y o u
11 c l y o u n eed t o m a k e o n e m o r e st ep w h i l e b r e a t h in g in , t h en allo w
y o u r self t o e n jo y t h at . W h e n e v e r y o u feel t h at y o u w a n t t o m ak e
16 D aily Practices
o n e m o r e st ep w h i l e b r e a t h i n g o u t , t h en a l l o w y o u r se l f t o h a v e o n e
m o r e st ep b r e a t h i n g o u t . E v e r y st ep sh o u ld b e e n jo y a b l e .
D o n 't t r y t o c o n t r o l y o u r b r e a t h in g . A l l o w y o u r lu n g s as m u c h
t im e an d air as t h e y n eed , an d sim p l y n o t i c e h o w m a n y st e p s y o u
t ak e as y o u r lu n g s fill u p a n d h o w m a n y y o u t ak e as t h e y em p t y ,
b e i n g m in d fu l o f b o t h y o u r b r eat h a n d y o u r st ep s. T h e lin k is t h e
c o u n t in g .
W h e n y o u w a l k u p h ill o r d o w n h i ll, t h e n u m b e r o f st ep s p e r b r eat h
w ill c h a n g e . A l w a y s fo l l o w t h e n eed s o f y o u r lu n g s. O b se r v e t h em
d eep ly . D o n 't fo r g e t t o p r a c t ic e sm ilin g . Y o u r h alf- sm ile w ill b r i n g
c alm an d d e li g h t t o y o u r st ep s an d y o u r b r eat h , an d h e lp su st ain
y o u r at t en t io n . A f t e r p r a c t i c i n g fo r h alf an h o u r o r an h o u r , y o u w ill
fin d t h at y o u r b r eat h , y o u r st e p s, y o u r c o u n t in g , an d y o u r h alf- sm ile
c o m e t o g e t h e r easily .
A f t e r so m e t im e o f p r a c t ic e , y o u w ill fin d t h at t h e in - b r eat h an d
t h e o u t - b r e a t h w ill b e c o m e c l o se r in len g t h . Y o u r lu n g s w ill b e
h ealt h ier , an d y o u r b l o o d w ill c ir c u lat e b et t er . Y o u r w a y o f b r e a t h
in g w ill h a v e b ee n t r an sfo r m ed .
W e c an p r a c t ic e w a l k i n g m e d it a t i o n b y c o u n t i n g st ep s o r b y u sin g
w o r d s. If t h e r h y t h m o f o u r b r e a t h i n g is 3- 3 , fo r e x a m p le , w e can
say , silen t ly , "L o t u s fl o w e r b l o o m s. L o t u s fl o w e r b lo o m s/ ' o r " T h e
g r e en p lan et . T h e g r e en p la n e t ," as w e w alk . If o u r b r e a t h i n g r h y t h m
is 2 - 3, w e m i g h t say , "L o t u s flo w er . L o t u s fl o w e r b lo o m s." If w e are
t a k i n g fiv e in - b r eat h s an d fiv e o u t - b r eat h s, w e m a y say : " W a l k i n g o n
t h e g r e en p lan et . W a l k i n g o n t h e g r e en p l a n e t ." O r " W a l k i n g o n t h e
g r e en p lan et , I 'm w a l k i n g o n t h e g r e en p la n e t ," fo r 5-6 .
W e d o n 't j u st s a y t h e w o r d s. W e r e all y see flo w er s b l o o m i n g u n d er
o u r feet . W e r e all y b e c o m e o n e w it h o u r g r e en p lan et . Feel fr ee t o
u se y o u r o w n c r e a t i v i t y an d w i sd o m t o c r e a t e y o u r o w n w o r d s. H e r e
ar e so m e t h at I w r o t e :
Peace is ever y step.
T h e sh i n i n g red sun is m y hear t .
Each f l o w er smiles w i t h me.
H o w gr een, h ow fr esh a l l t hat gr ow s.
H o w cool t he w i n d bl ow s.
Peace is ever y step.
I t t ur ns t he endless pat h to j o y .
I v e r y d a y y o u w a l k so m e w h e r e , so a d d i n g w a l k i n g m e d it a t i o n t o
y o u r life d o e sn 't t ak e a lo t o f ad d it io n al t im e o r r eq u ir e y o u t o g o
•m y w h e r e d iffer en t . C h o o s e a p la c e — a st air case, y o u r d r iv ew a y , o r
I h e d i st a n c e fr o m o n e t r ee t o a n o t h e r — t o d o w a l k i n g m e d it at io n
• v e r y d ay. E v e r y p at h c an b e a w a l k i n g m e d it a t i o n p at h .
WAKING UP
W e can st ar t o u r d a y w it h t h e h ap p in ess o f a sm ile a n d t h e asp ir at io n
t o d e d i c a t e o u r selv es t o t h e p at h o f lo v e an d u n d e r st a n d i n g . W e ar e
a w a r e t h at t o d a y is a fr e sh , n e w d ay, a n d w e h a v e t w e n t y - fo u r p r e
c io u s h o u r s t o liv e.
Pract ice
A s y o u w a k e u p in t h e m o r n i n g an d o p e n y o u r e y e s, y o u m a y lik e t o
r ec it e t h is sh o r t m in d fu ln ess v er se, c a lle d a gat ha_:
W ak i n g up t his m or ni ng, 1 smile.
T w en t y -Jo u r br an d-n ew hour s ar e befor e me.
I vo w to li ve f u l l y in each moment
an d to look at al l beings wi t h eyes o f com passi on.
T h e last lin e o f t h is g a t h a c o m e s fr o m t h e L o t u s Su t r a .* T h e o n e
w h o lo o k s at all b e i n g s w it h e y e s o f c o m p a ssi o n is A v a lo k it e sh -
v ar a, t h e b o d h isa t t v a w h o li st e n s d e e p l y t o t h e c r ies o f t h e w o r ld .
In t h e su t r a, t h is lin e r ead s: "E y e s o f l o v i n g k in d n ess l o o k o n all
li v in g b e i n g s." L o v e is i m p o ssib le w it h o u t u n d e r st a n d i n g . In o r d e r
t o u n d er st an d o t h er s, w e m u st k n o w t h em a n d b e in sid e t h eir sk in .
T h e n w e c an t r eat t h em w it h l o v i n g k in d n ess. T h e so u r c e o f l o v e is
o u r fu lly a w a k e n e d m in d .
* Se e T h ic h N h at H an h , Peaceful Action, Open Heart: Insights on the Lotus Sutra (B erk eley , C A :
P arallax P r e ss, 2008 ) .

A l t e r y o u w a k e u p , y o u p r o b a b l y o p e n t h e cu r t ain s a n d l o o k
u iit si d e. Y o u m a y e v e n lik e t o o p e n t h e w i n d o w a n d feel t h e c o o l
m o r n i n g air w it h t h e d e w st ill o n t h e gr ass. W h e n y o u o p e n t h e w i n
d o w an d l o o k o u t , see t h at life is in fin it ely m ar v elo u s. A t t h at v e r y
m o m e n t , y o u c an v o w t o b e a w a k e all d a y lo n g , r e a li z in g jo y , p eac e,
11c e d o m , an d h a r m o n y . W h e n y o u d o t h is, y o u r m in d b e c o m e s c le a r
lik e a c a lm r iver .
I r y t o g e t u p fr o m b e d r ig h t a w a y aft er e n j o y i n g t h r ee d e e p
b r eat h s t o b r i n g y o u r se l f in t o m in d fu ln ess. D o n 't d e l a y w a k i n g . Y o u
m ay lik e t o sit u p a n d g e n t l y m assag e y o u r h ead , n ec k , sh o u ld er s,
.m d ar m s t o g e t y o u r b l o o d c ir c u lat in g . Y o u m ig h t lik e t o d o a few
st r et c h es t o lo o se n y o u r jo in t s an d w a k e u p y o u r b o d y . D r i n k i n g
,i c u p o f w a r m w a t e r is also g o o d fo r o u r sy st em fi r st t h i n g in t h e
m o r n in g .
W a sh y o u r se l f o r d o w h a t y o u n eed t o b efo r e h e a d i n g t o w o r k
o r sc h o o l o r t o t h e m e d it a t i o n h all. A l l o w e n o u g h t im e so y o u d o n 't
h av e t o r u sh . I f i t 's s t i l l ear ly , e n jo y t h e d ar k m o r n i n g sk y . M a n y st ar s
.i r e t w i n k l i n g a n d g r e e t i n g u s. T a k e d e e p b r e a t h s an d e n jo y t h e c o o l,
I r c sh air . A s y o u w a lk sl o w l y t o t h e car , t o sc h o o l, t o w o r k , o r t o
t h e m e d it a t i o n h all, let t h e m o r n i n g fill y o u r b ei n g , a w a k e n i n g y o u r
b o d y a n d m in d t o t h e j o y o f a n e w d ay.
W h a t b et t e r w a y t o st ar t t h e d a y t h an w it h a sm ile? Y o u r sm ile
.i f f i r m s y o u r aw a r e n e ss a n d d e t e r m i n a t io n t o liv e in p e a c e an d jo y .
I l o w m a n y d a y s sl ip b y in fo r g et fu ln ess? W h a t ar e y o u d o i n g w it h
y o u r life? L o o k d eep ly , an d sm ile . T h e so u r c e o f a t r u e sm ile is a n
.i w a k e n e d m in d .
H o w c a n y o u r e m e m b e r t o sm ile w h e n y o u w a k e u p ? Y o u m ig h t
h an g a r e m i n d e r — su c h as a b r an c h , a leaf, a p ain t in g , o r so m e
in sp ir in g w o r d s— in y o u r w i n d o w o r fr o m t h e c e i lin g a b o v e y o u r
b ed . O n c e y o u d e v e l o p t h e p r a c t ic e o f sm ilin g , y o u m a y n o t n eed a
sig n . Y o u w ill sm ile as so o n as y o u h ear a b ir d sin g o r see t h e su n lig h t
st r e am t h r o u g h t h e w in d o w , an d t h is w ill h elp y o u a p p r o a c h t h e d a y
w it h m o r e g e n t le n ess an d u n d er st an d in g .
THE BELL
So m e t i m e s w e n e e d a so u n d t o r e m i n d u s t o r et u r n t o o u r c o n sc i o u s
b r e a t h in g , w e call t h ese so u n d s "b ell s o f m i n d fu l n e ss." In P lu m V i l
lag e a n d t h e o t h e r p r a c t ic e c e n t e r s in m y t r ad it io n , w e st o p w h e n e v e r
w e h e a r t h e t e l e p h o n e r i n g i n g , t h e c l o c k c h i m i n g , o r t h e m o n a st e r y
b ell so u n d in g . T h e se ar e o u r b ells o f m in d fu ln ess. W h e n w e h ear
t h e so u n d o f t h e b ell, w e st o p t alk i n g a n d st o p m o v i n g . W e r ela x
o u r b o d y an d b e c o m e a w a r e o f o u r b r e a t h in g . W e d o it n at u r ally ,
w it h e n jo y m e n t , an d w i t h o u t so l e m n i t y o r st i ffn ess. W h e n w e st o p
t o b r e a t h e a n d r est o r e o u r c a lm a n d o u r p e a c e , w e b e c o m e fr ee, o u r
w o r k b e c o m e s m o r e e n jo y a b l e , an d t h e fr ie n d in fr o n t o f u s b e c o m e s
m o r e r eal.
So m e t i m e s o u r b o d ie s m a y b e h o m e , b u t w e 'r e n o t t r u ly h o m e .
O u r m in d is e l se w h e r e. T h e b ell can h elp b r i n g t h e m in d b a c k t o
t h e b o d y . T h a t 's h o w w e p r a c t ic e in a t em p le. B ec au se t h e b ell can
h elp u s t o g o b a c k t o o u r selv es, b a c k t o t h e p r esen t m o m e n t , w e
c o n si d e r t h e b ell t o b e a fr ien d , a b o d h i sa t t v a t h at h elp s u s t o w a k e
u p t o o u r se lv e s again .
A t h o m e , w e can u se t h e r i n g i n g o f t h e t e le p h o n e , t h e lo cal
c h u r c h b ells, t h e c r y o f a b ab y , o r ev e n t h e so u n d o f a sir en o r a c ar
alar m as o u r b ells o f m in d fu ln ess. W i t h ju st t h r ee c o n sc i o u s b r eat h s
w e c an r elease t h e t en sio n in o u r b o d y an d m in d a n d r et u r n t o a
c o o l , c le a r st at e o f b ein g .
In V ie t n a m , 1 w a s u sed t o h e a r i n g t h e so u n d o f t h e B u d d h ist t e m
p le b ell. W h e n I c a m e t o t h e W e st t h er e w a s n o B u d d h ist b ell; I
o n l y h e a r d t h e c h u r c h b ell. O n e d a y w h e n I 'd b ee n in E u r o p e fo r
D aily Practices 21
M 'v c r al y ea r s, I w a s d o i n g w a l k i n g m e d it a t i o n in P r ag u e. Su d d e n l y I
In .i n i t h e so u n d o f t h e c h u r c h b ell, an d fo r t h e f i r st t im e I w a s ab le
I n t o u c h d e e p l y t h e so u l o f a n c ien t E u r o p e . Si n c e t h en , e v e r y t im e I
In . 11 t h e c h u r c h b ell, w h e t h e r i t 's i n Sw i t z e r l a n d o r F r an c e o r R u ssia,
I d e e p l y t o u c h t h e so u l o f E u r o p e. F o r t h o se o f u s w h o d o n 't t rain
i ii it s e l v e s , t h e so u n d o f t h e b ell d o e sn 't m e a n m u c h . B u t if w e t r ain
i m i selv es, t h e so u n d w ill h a v e a v e r y sp ir it u al m e a n i n g fo r u s, an d
w ill w a k e u p t h e m o st w o n d e r fu l t h in g s in sid e u s. b
In o u r t r ad it io n , w e d o n 't sa y "st r ik in g " t h e b el l ,- w e sa y "in v i t in g
t h e b ell t o so u n d ." A n d t h e p er so n w h o in v it es t h e b ell is t h e b ell
m ,i s t er . W e call t h e w o o d e n st ic k t h at in v it es t h e b ell, "t h e i n v i t e r ."
I h er e ar e m a n y k in d s o f b ells: b ig b ells t h at can b e h ear d b y t h e
w h o le v i l l a g e o r n e i g h b o r h o o d ; sm aller b ells t h at a n n o u n c e a c t i v i
ties an d c a n b e h e a r d all o v e r t h e p r a c t ic e c e n t e r ,- t h e b o w l b ell in
t h e m e d it a t i o n h all t h at h e lp s u s w it h t h e p r a c t ic e o f b r e a t h i n g an d
si t t i n g ,- a n d t h en t h er e is t h e m in ib ell, o n e o f t h e sm allest b ells: it fits
in a p o c k e t an d w e c an b r i n g it a l o n g w it h u s w h e r e v e r w e g o .
I t 's v e r y im p o r t an t t o t r ain o u r se lv e s t o b e ab le t o in v it e t h e b ell. If
w e 'r e s o l i d , a w a k e , fr ee, v e r y m in d fu l, t h en t h e so u n d o f t h e b ell t h at
w e o ffe r c an h elp p e o p l e t o u c h w h a t is d e e p e st w it h in t h em .
Pract ice
W h e n y o u 'r e a b ell m ast er an d y o u w a n t t o in v it e t h e b ell t o so u n d ,
t h e fi r st t h in g y o u d o is b o w t o t h e b ell. T h e b ell is li k e a fr ie n d w h o
h elp s y o u b r i n g y o u r m in d b a c k t o y o u r b o d y . W h e n m in d an d b o d y
ar e t o g et h er , su d d e n l y w e 'r e in t h e h er e an d n o w , an d w e c an liv e
o u r life d eep ly .
If y o u h a v e a sm all b ell t h at fits in y o u r h an d , aft er y o u b o w t o
t h e b ell, t ak e t h e sm all b ell an d h o ld it in y o u r o p e n p alm . I m ag in e
t h at y o u r h a n d is a lo t u s fl o w e r w it h five p et als, an d t h e sm all b ell is
lik e a je w e l in t h e lo t u s flo w er . W h i l e y o u h o l d t h e b ell lik e t h is, y o u
p r a c t ic e m in d fu l b r e a t h i n g in an d o u t . T h e r e 's a p o e m t h at h e lp s y o u
22 D aily Practices
t o b r i n g y o u r m in d b a c k t o y o u r b o d y so t h at y o u c an b e t r u ly p r e s
en t . If y o u ar e n o t t r u ly p r esen t in t h e h er e an d t h e n o w , y o u c a n 't
b e a g o o d b ell m ast er . So aft e r h a v i n g b r e a t h e d in a n d o u t t w o t im es
w it h t h is p o e m , y o u 'r e q u alified t o b e a b ell m ast er .
Bo d y , speech, an d m ind in per fect oneness,
I send m y hear t al on g w i t h t he sound o f t his bell.
M a y t he hear ers aw ak en fr om for get fulness
an d t r anscend the pat h o f an x i et y an d sor r ow.
F o u r lin es: o n e lin e fo r b r e a t h i n g in , o n e lin e fo r b r e a t h i n g o u t , o n e
lin e fo r b r e a t h i n g in , o n e lin e fo r b r e a t h i n g o u t . If y o u d o n 't r e m e m
b er t h e g a t h a , i t 's o k a y . Y o u can ju st b r e a t h e in a n d e n jo y y o u r i n
b r eat h , an d b r e a t h e o u t a n d e n jo y y o u r o u t - b r e a t h . T h a t w ill m ak e
y o u in t o a b ell m ast er also . Bu t t h e g a t h a is v e r y b eau t ifu l. Y o u ar e
n o w r e a d y t o in v it e t h e b ell t o so u n d .
M a k e a h a lf- so u n d in o r d e r t o w a k e t h e b ell u p , g en t ly . I t 's a v e r y
i m p o r t a n t w a r n i n g t o t h e b ell an d t h e p e o p le . Y o u 'r e b e i n g g e n t le
t o t h e b ell so t h at it d o e sn 't h a v e a su r p r i se . A n d y o u w a n t t o w ar n
p e o p l e t h at a fu ll so u n d o f t h e b ell is c o m i n g , so t h e y can p r ep ar e
t h e m se lv e s t o r e c ei v e it w i t h t h eir t r u e p r e se n c e . In a p r a c t ic e cen t er ,
t h e so u n d o f t h e b ell is li k e t h e v o i c e o f t h e B u d d h a fr o m w it h i n u s,
c a lli n g u s h o m e . W h e n y o u w a k e u p t h e b ell, p e o p l e w ill st o p t h eir
t h in k in g a n d t h e ir t alk in g , an d w ill g o b a c k t o t h e ir b r e a t h i n g w h i l e
t h e y w a it fo r t h e so u n d o f t h e b ell. Y o u h a v e t o a l l o w t h em e n o u g h
t im e t o p r e p a r e t h e m se lv e s fo r t h e fu ll so u n d o f t h e b el l, so y o u g i v e
t h em t h e t im e o f o n e in - b r eat h a n d o n e o u t - b r e a t h t o b e r ead y . T h e y
m a y b e e x c i t e d , sa y i n g so m e t h i n g , o r t h i n k in g a b o u t so m e t h i n g . Bu t
w h e n t h e y h e a r t h e h alf so u n d , t h e y k n o w t h e y sh o u ld st o p — st o p
t h in k in g , st o p t alk in g , st o p d o i n g t h in g s— an d p r e p a r e t h e m se lv e s
t o b e r e a d y t o h e a r t h e b ell.
T h e n y o u in v it e t h e b ell t o so u n d a fu ll so u n d . B r eat h e in an d o u t
d e e p l y t h r ee t im es. If y o u e n jo y b r e a t h i n g in an d e n jo y b r e a t h i n g
D aily Practices 23
o u t , t h en aft e r t h r ee in - b r e a t h s an d t h r ee o u t - b r e a t h s y o u b e c o m e
r elax ed , c a lm , ser en e, m in d fu l. Y o u c an r e c it e t h is p o e m t o y o u r se l f
. 1*. y o u b r e a t h e in a n d o u t :
List en, list en.
T h i s w on der fu l sound
br i n gs me back
to m y t rue home.
I i st e n , li st e n " m e a n s li st e n w it h all y o u r h e ar t w h e n y o u b r e a t h e in .
" M y t r u e h o m e " is life, w it h all its w o n d e r s t h at ar e av a i la b le in t h e
h er e a n d t h e n o w . If y o u p r a c t ic e w ell, t h e K i n g d o m o f G o d a n d t h e
I ’u r e L a n d o f t h e B u d d h a w ill b e av ai la b le w h e n e v e r y o u g o h o m e t o
y o u r se lf w it h t h e so u n d o f t h e b ell.
TELEPHONE MEDITATION
D o n 't u n d e r e st im a t e t h e e ffe c t y o u r w o r d s h a v e w h e n y o u u se r ig h t
sp e ec h . T h e w o r d s w e sp e a k c an b u ild u p u n d e r st a n d i n g an d lo v e.
T h e y c an b e as b eau t ifu l as g e m s, as l o v e l y as flo w er s, an d t h e y can
m ak e m a n y p e o p l e h ap p y . B u t o ft en , w h e n w e sp e a k o n t h e p h o n e ,
w e ar e t o o b u sy d o i n g t o o m a n y t h in g s at o n c e t o fo cu s o n o u r
sp e ec h .
T h e t e l e p h o n e is a v e r y c o n v e n i e n t m e a n s o f c o m m u n i c a t i o n , an d
t h e cell p h o n e ev e n m o r e so . It c a n sav e u s t r av el t im e an d e x p e n se .
Bu t t h e t e l e p h o n e can also t y r a n n i z e u s. If it is a l w a y s r i n g i n g , w e
ar e d ist u r b ed an d c a n n o t a c c o m p l i sh m u c h . If w e t alk o n t h e p h o n e
w it h o u t aw ar en ess, w e w a st e p r e c i o u s t im e an d m o n e y . O f t e n w e
sa y t h in g s t h at ar e n o t im p o r t an t , w h i l e a r o u n d u s ar e all t h e j o y s o f
t h e p r esen t m o m e n t : a c h i ld w a n t i n g t o h o ld o u r h an d , a b ir d si n g
in g, t h e su n sh in in g .
W h e n t h e t e l e p h o n e r in g s, t h e b ell c r eat es in u s a k in d o f v i b r a
t io n , m a y b e so m e an x i e t y : " W h o is c a lli n g ? Is it g o o d n e w s o r b ad
n ew s?" T h e r e is a fo r c e t h at p u lls u s t o t h e p h o n e . W e c a n n o t r esist .
W e c an b e c o m e t h e v i c t i m o f o u r o w n t e le p h o n e .
Pract ice
T h e n ex t t im e y o u r p h o n e r i n g s, st a y e x a c t l y w h e r e y o u ar e, an d
b e c o m e a w a r e o f y o u r b r e a t h in g : " B r e a t h in g in , I c alm m y b o d y .
B r e a t h in g o u t , I sm i l e ." W h e n t h e p h o n e r in g s t h e se c o n d t im e,
b r e a t h e ag ain . W h e n it r in g s t h e t h ir d t im e, c o n t in u e p r a c t ic i n g
l * i c .t i l l i n g , a n d t h en p ic k u p t h e p h o n e . R e m e m b e r , y o u c an b e y o u r
o w n m ast er , m o v i n g lik e a b u d d h a , d w e l l i n g in m in d fu ln ess. W h e n
s i mi p i c k u p t h e p h o n e , y o u ar e sm ilin g , n o t o n l y fo r y o u r o w n sa k e,
I >u i .1 I s o f o r t h e s a k e o f t h e o t h e r p e r s o n . I f y o u ar e ir r it at ed o r an g r y ,
I I n :* o t h e r p e r so n w ill r e c e i v e y o u r n e g at iv it y . B u t sin c e y o u ar e sm il-
H iK, h o w fo r t u n at e fo r h er!
B efo r e y o u m a k e a p h o n e call, b r e a t h e in a n d o u t t w ic e, an d r ec it e
I h is v er se:
W or ds can t r avel t housands o f miles.
M a y m y w or ds cr eat e m ut ual u n der st an din g an d love.
M a y t h ey be as beau t i fu l as gem s,
as l o vel y as fl ow er s.
T h e n p ic k u p t h e p h o n e an d d ial. W h e n t h e b ell r i n g s, p e r h ap s
y o u r fr ien d is b r e a t h i n g an d sm ili n g an d w o n 't p ic k u p t h e p h o n e
iin lil t h e t h ir d r in g. C o n t i n u e t o p r ac t ic e: "B r e a t h in g in , I calm
m y b o d y . B r e a t h in g o u t , I sm i l e ." B o t h o f y o u ar e o n y o u r p h o n e s,
b r e a t h in g a n d sm ilin g . T h i s is v e r y b eau t ifu l! Y o u d o n 't h a v e t o g o
in t o a m e d it a t i o n h all t o d o t h is w o n d e r fu l p r ac t ic e. It is a v a i l a b l e in
y o u r h o u se o r o ffic e. P r a c t ic in g t e l e p h o n e m e d it a t i o n c an c o u n t e r
act st r e ss an d d e p r e ssio n an d b r i n g t h e B u d d h a in t o y o u r d a i l y life.

BOWING
W h e n w e g r e et so m e o n e w it h a b o w , w e h a v e t h e c h a n c e t o b e p r e s
en t w it h t h at p er so n a n d a c k n o w l e d g e t h e c a p a c i t y fo r fu ll a w a r e
n ess w it h i n u s an d w it h i n t h e o t h e r p er so n . W e d o n 't b o w ju st t o b e
p o lit e o r d i p lo m a t ic , b u t t o r e c o g n i z e t h e m ir a c le o f b e i n g a liv e an d
t h e p o t en t ial ea c h p er so n h as t o b e a w ak e. T o b o w o r n o t t o b o w is
n o t t h e q u est io n . T h e im p o r t a n t t h i n g is t o b e m in d fu l.
Pract ice
W h e n w e see so m e o n e jo i n h is o r h e r p alm s t o b o w t o u s, w e can
d o t h e s a m e . Jo i n i n g o u r p alm s an d b r e a t h i n g in , w e sile n t l y say , "A
lo t u s fo r y o u ." B o w i n g o u r h e a d an d b r e a t h i n g o u t , w e say , “A b u d -
d h a t o b e." W e d o t h is in m in d fu ln ess, t r u ly a w a r e t h at t h e p er so n
is t h er e in fr o n t o f u s. W e b o w w it h all o u r sin c e r i t y o f o u r h ear t .
So m e t i m e s, w h e n w e feel a d e e p c o n n e c t i o n t o w h a t is t h e r e in fr o n t
o f u s, a s e n s e o f a w e a t t h e w o n d e r s o f life— w h e t h e r t h at b e a flo w er ,
a su n set , a t r ee, o r t h e c o o l d r o p s o f r ain — w e m ig h t lik e t o b o w in
t h is w a y as w ell, t o o f fe r o u r p r e se n c e an d g r at it u d e.
W h e n w e b o w t o t h e B u d d h a w e ar e r eally a c k n o w l e d g i n g t h e
c a p a c i t y t o b e a w a k e in h e r e n t w it h i n o u r selv es. P a y i n g r esp ec t
t o t h e B u d d h a, w h e n u n d e r st o o d an d p r a c t ic e d in t h is w ay , is n o t
m e r e l y d e v o t i o n a l b u t also a w i sd o m p r ac t ic e. W h e n w e b o w t o
t h e g r e a t b o d h isa t t v a s, w e t o u c h d e e p l y t h e q u alit ie s t h e y r e p r e
sen t an d feel d e e p g r at it u d e fo r t h o se w h o fo l l o w t h eir e x a m p l e . In

D aily Practices 27
iln >w in g r e sp e c t fo r t h e g r e a t b o d h i s a t t v a s , w e 'r e also d e m o n st r a t i n g
tun c o m m i t m e n t t o p r a c t ic e t h e b o d h i sa t t v a p at h an d c u lt iv a t e t h e
i n r r g y o f u n d e r st a n d i n g , lo v e, an d c o m p a ssi o n in o u r selv es. B o w i n g
In Ih is sp ir it is a p r a c t ic e o f m ed it at io n .
GATHAS
B r eat h in g , sit t in g , an d w a l k i n g m e d it a t i o n ar e w o n d e r fu l , b u t in o u r
d a i ly life w e c an b e so b u sy t h at w e fo r g e t o u r in t en t io n t o b r e a t h e
o r w a l k m in d fu lly . O n e w a y t o h e lp u s d w ell in t h e p r esen t m o m e n t
is t o p r a c t ic e w it h g a t h a s o r m in d fu ln ess v er ses. G a t h a s ar e sh o r t
v er ses t h at h e lp u s p r a c t ic e m in d fu ln ess in o u r d a i l y ac t iv it ies. A
g a t h a c a n o p e n an d d e e p e n o u r e x p e r i e n c e o f sim p le ac t s t h at w e
o ft e n t ak e fo r g r a n t e d . F o c u si n g o u r m in d o n a g at h a, w e r et u r n to
o u r se lv e s an d b e c o m e m o r e a w a r e o f e a c h ac t io n . W h e n t h e g a t h a
en d s, w e c o n t i n u e o u r a c t i v i t y w it h h e i g h t e n e d aw ar en ess. A t Plu m
V illa g e, w h e r e 1 liv e in F r an c e, w e p r a c t ic e g a t h a s w h e n w e w a k e u p ,
w h e n w e e n t e r t h e m e d it a t i o n h all, d u r in g m eals, an d w h e n w e w ash
t h e d ish es. In fac t , w e r ec it e g a t h a s sile n t l y t h r o u g h o u t t h e en t ir e
d a y t o h e lp u s at t en d t o t h e p r esen t m o m e n t .
W h e n w e d r iv e a car , sig n s c an h e lp u s fin d o u r w ay . W h e n w e see
a sig n , it c an g u id e u s a l o n g t h e w a y u n t il t h e n ex t sig n . W h e n w e
p r ac t ic e w it h g at h as, t h e g a t h a s can g u i d e o u r d a i ly ac t iv it ies, an d
w e can liv e o u r en t ir e d a y in aw ar en ess.
Pract ice
W h e n y o u t u r n o n t h e w a t e r fau cet , l o o k d e e p l y an d see h o w p r e
c i o u s t h e w a t e r i s. R e m e m b e r n o t t o w a st e a sin g le d r o p b ec a u se t h er e
ar e so m a n y p e o p l e in t h e w o r l d w h o d o n 't h a v e e n o u g h t o d r in k .
W at er f l o w s fr om hi gh m ount ains.
W at er r uns deep in t he Ear t h.

D aily Practices 29
M i r a c u l o u sl y w at er comes to us
an d sust ains al l life, o
W h ile b r u sh i n g y o u r t eet h , y o u can m a k e a v o w t o u se l o v i n g sp e e c h
w it h t h is g at h a:
Br u sh i n g m y teeth an d r i n si n g m y mout h,
I vo w to speak pu r el y an d l ovi n gl y .
W hen m y mout h is f r a g r a n t w i t h r i ght speech,
a fl o w er bloom s in t he gar den o f m y heart .
l !< l o r e t u r n i n g o n t h e e n g i n e o f y o u r car , y o u c an p r e p a r e fo r a sa fe
t o u r n ey b y r e c it in g t h e g a t h a fo r st ar t in g t h e car :
Befor e st ar t ing t he car
I k n ow wher e I am goi n g.
T h e ca r an d I ar e one.
I f the ca r goes fast , I go fast .
1 h e g a t h a b r i n g s y o u r m in d an d b o d y t o g et h er . W i t h a c alm an d
i lear m in d , fu lly a w a r e o f t h e ac t iv it ies o f y o u r b o d y , y o u ar e less
lik ely t o g e t in t o a c a r ac c id en t .
G a t h a s ar e n o u r i sh m e n t fo r y o u r m in d a n d b o d y , g i v i n g y o u
p eace, c a lm , an d jo y , w h i c h y o u c an sh ar e w it h o t h er s. T h e y h elp
y o u t o b r i n g t h e u n in t er r u p t ed p r ac t ic e o f m e d it at io n in t o e v e r y p ar t
o f y o u r d ay. Y o u can st ar t w it h t h e g a t h a s h er e, fin d m o r e in t h e
b o o k Pr esen t M om en t W on der fu l M om en t , o r y o u c an w r it e y o u r o w n .*
W r i t in g y o u r o w n g a t h a s is a lo n g st a n d i n g Z e n t r ad it io n , o n e t h at I
in h er it ed fr o m m y t e a c h e r an d p a ss o n t o m y st u d en t s.
* See T h ic h N h at H an h , Present Moment Wonderful Moment: Mindfulness Verses for D aily Living an d
Present Moment Wonderful Moment: 52 Inspirational Cards and a Companion Book ( B e r k eley , C A : P aral
lax P r e ss, 2006 ) .

I HAVE ARRIVED, 1 AM HOME
I m ag i n e y o u ar e o n a p lan e fl y in g t o N e w Y o r k . O n c e y o u sit d o w n
o n t h e p lan e, y o u t h in k , "I h a v e t o sit h er e fo r six h o u r s b e f o r e I
a r r i v e ." Si t t i n g in t h e p lan e y o u t h in k o n l y o f N e w Y o r k , an d y o u
ar e n o t ab le t o liv e t h e m o m e n t s t h at ar e o ffe r e d t o y o u n o w . B u t it
is p o ssi b le fo r y o u t o w a l k o n t o t h e p lan e in su c h a w a y t h at y o u
e n jo y e v e r y st ep . Y o u d o n 't n e e d t o ar r iv e in N e w Y o r k in o r d e r t o b e
p eac efu l a n d h ap p y . A s y o u w a l k o n t o t h e p lan e, e v e r y st ep b r in g s
y o u h a p p in ess, an d y o u ar r iv e in e v e r y m o m e n t . T o ar r iv e m e a n s t o
ar r iv e so m e w h e r e . W h e n w e p r a c t ic e w a l k i n g m e d it a t io n , w e ar r iv e
in e v e r y m o m e n t — w e ar r iv e at t h e d est in a t i o n o f life. T h e p r esen t
m o m e n t is a d est in at io n . B r e a t h in g in , I m a k e a st ep an d a n o t h e r
st ep , a n d I t ell m y s e l f , "I h a v e ar r iv ed , I h a v e a r r i v e d ."
"I h a v e ar r iv ed " is o u r p r ac t ic e. W h e n w e b r e a t h e in , w e t a k e r e f
u g e in o u r in - b r eat h , an d w e say , "I h a v e a r r i v e d ." W h e n w e m ak e
a st ep , w e t ak e r efu g e in o u r st ep , an d w e say , "I h a v e a r r i v e d ." T h i s
is n o t a st at em en t t o y o u r se l f o r a n o t h e r p er so n . "I h a v e ar r iv ed "
m ean s I h a v e st o p p e d r u n n in g , I h a v e ar r iv ed in t h e p r esen t m o m e n t ,
b ec a u se o n l y t h e p r esen t m o m e n t c o n t a in s life. W h e n 1 b r e a t h e in
an d t ak e r e fu g e in m y in - b r eat h , I t o u c h life d eep ly . W h e n 1 t ak e a
st ep an d I t ak e r efu g e e n t i r e ly in m y st ep , I also t o u c h life d eep ly ,
an d b y d o i n g so I st o p r u n n in g .
S t o p p i n g r u n n in g is a v e r y im p o r t a n t p r ac t ic e. W e h a v e b een
r u n n in g all o u r life. W e b e l i e v e t h at p e a c e , h a p p in ess, a n d su c
c ess ar e p r e se n t in so m e o t h e r p lac e an d t im e. W e d o n 't k n o w t h at

e v e r y t h i n g — p eac e, h a p p in ess, an d st a b i lit y — sh o u ld b e l o o k e d fo r
m t h e h er e an d t h e n o w . T h i s is t h e a d d r e ss o f life— t h e in t er sec t io n
• »t h e r e a n d n o w .
W h e n w e p r a c t ic e t h is m ed it at io n , w e ar r iv e in e a c h m o m e n t .
< )iir t r u e h o m e is in t h e p r esen t m o m e n t . W h e n w e e n t e r t h e p r esen t
m o m e n t d ee p ly , o u r r eg r e t s an d so r r o w s d isap p ear , an d w e d i sc o v e r
lile w it h all its w o n d e r s.
Pract ice
I h ave ar r i ved. I am borne.
I n t he here, in t he now.
I am solid. I am fr ee.
In t he ult imat e, I dw el l .
I h is v e r se is w o n d e r fu l t o p r a c t ic e d u r in g w a l k i n g m ed it at io n . A s
y o u b r e a t h e in , y o u say , " A r r i v e d " w i t h e a c h st ep , an d as y o u b r eat h e
o u t , y o u sa y " H o m e " w it h e a c h st e p . If y o u r r h y t h m is 2 - 3 , y o u w ill
say , " A r r i v e d , ar r iv ed . H o m e , h o m e , h o m e ," c o o r d i n a t i n g t h e w o r d s
an d y o u r st ep s a c c o r d i n g t o t h e r h y t h m o f y o u r b r e a t h in g .
A ft e r p r a c t ic i n g “A r r i v e d / H o m e " fo r a w h ile , if y o u feel r elax ed
an d fu lly p r esen t w it h e a c h st ep a n d e a c h b r eat h , y o u c an sw it c h t o
"I l e r e / N o w ." T h e w o r d s ar e d iffer en t , b u t t h e p r a c t ic e is t h e sam e.
T h i s v e r se also w o r k s w ell in sit t in g m e d it at io n . B r e a t h in g in , w e
sa y t o o u r s e l v e s , "1 h a v e a r r i v e d ." B r e a t h in g o u t , w e sa y , "I am h o m e ."
W h e n w e d o t h is, w e o v e r c o m e d i sp er sio n an d d w ell p e a c e fu l l y in
t h e p r e se n t m o m e n t , w h i c h is t h e o n l y m o m e n t fo r u s t o b e aliv e.
"1 h a v e ar r iv ed " is a p r ac t ic e, n o t a st a t em e n t o r d ec lar at io n . I
h av e a r r iv ed in t h e h er e an d t h e n o w , an d I c an t o u c h life d e e p l y
w it h all o f its w o n d e r s. T h e r ain is a w o n d e r ,- t h e su n sh in e is a w o n
d er ,- t h e t r ees ar e a w o n d e r ,- t h e fa c es o f c h i ld r e n ar e a w o n d e r . T h e r e
ar e so m a n y w o n d e r s o f life a r o u n d y o u a n d in sid e y o u . Y o u r e y e s
32 D ai l y Pract ices
ar e a w o n d e r ,- y o u n e e d o n l y t o o p e n t h em t o see all k in d s o f c o lo r s
a n d fo r m s. Y o u r h ear t is a w o n d e r ,- if y o u r h e a r t st o p s b ea t i n g , t h en
n o t h i n g c an c o n t in u e.
W h e n y o u g o h o m e t o t h e p r esen t m o m e n t , y o u t o u c h t h e
w o n d e r s o f life t h at ar e in sid e y o u an d a r o u n d y o u . Ju s t e n j o y th is
m o m e n t ,- y o u d o n 't h a v e t o w a it fo r t o m o r r o w t o h a v e p e a c e an d jo y .
W h e n y o u b r e a t h e in y o u say , "1 h a v e a r r i v e d ," a n d y o u w ill k n o w
w h e t h e r y o u h a v e ar r iv ed o r n o t , y o u w ill k n o w w h e t h e r y o u ar e
st ill r u n n in g o r n o t . E v en sit t i n g q u iet ly , y o u m a y st ill b e r u n n in g in
y o u r m in d . W h e n y o u feel y o u h a v e ar r iv ed , y o u w ill b e v e r y h ap p y .
Y o u m u st t ell y o u r fr ien d , " D e a r fr ien d , I h a v e r ea ll y a r r i v e d ." T h i s
is g o o d n ew s.
TAKING REFUGE
W h e n w e fin d o u r se lv e s in d a n g er o u s o r d ifficu lt sit u at io n s, o r w h e n
w e feel lik e w e ar e lo sin g o u r selv es, w e c a n p r a c t ic e t a k i n g r efu g e.
I n st ea d o f p a n i c k i n g o r g i v i n g o u r se lv e s u p t o d esp air , w e can p u t
o u r t r u st in t h e p o w e r o f se lf- h e a lin g , se lf- u n d e r st a n d i n g , an d l o v i n g
w it h in u s. W e call t h is t h e islan d w it h i n o u r se lv e s in w h i c h w e can
t ak e r efu g e. It is an islan d o f p eac e, c o n fi d e n c e , so lid it y , lo v e, an d
fr eed o m . B e an isl an d w it h i n y o u r self. Y o u d o n 't h a v e t o l o o k fo r it
else w h e r e.
W e w a n t t o feel safe an d p r o t e c t e d . W e w a n t t o feel c alm . So
w h e n a sit u at io n se em s t o b e t u r b u len t , o v e r w h e l m i n g , fu ll o f su ffe r
in g, w e h a v e t o p r a c t ic e t a k i n g r efu g e in t h e B u d d h a, t h e B u d d h a in
o u r selv es. E a c h o f u s h as t h e seed o f b u d d h a h o o d , t h e c a p a c i t y fo r
b e i n g c a lm , u n d e r st a n d i n g , c o m p a ssi o n a t e , an d fo r t a k i n g r e fu g e in
t h e islan d o f sa fe t y w it h i n u s so w e can m ain t ain o u r h u m an n ess, o u r
p eac e, o u r h o p e^ iP r ac t ic in g lik e t h is, w e b e c o m e an islan d o f p e ac e
an d c o m p a ssi o n , an d w e m a y in sp ir e o t h e r s t o d o t h e sam e.
Pract ice
U se t h is g a t h a t o r et u r n t o y o u r se lf, w h e r e v e r y o u are:
Br eat h i n g in, I go back to t he i sl an d w i t hi n m yself.
T h er e ar e beaut ifu l trees w i t hi n the island.
T h er e ar e cool st reams o f wat er,

34 D aily Pract ices
t here ar e bir ds, sunshine, an d fr esh air.
Br eat h i n g out , I feel safe.
W e ar e lik e a b o a t c r o ssi n g t h e o c e a n . If t h e b o a t e n c o u n t e r s a
st o r m a n d e v e r y o n e p an ic s, t h e b o a t w ill t u r n o v er . If t h e r e is o n e
p er so n in t h e b o a t w h o c a n r em ain c alm , t h at p er so n c an in sp ir e
o t h e r p e o p l e t o b e c alm . T h e n t h er e w ill b e h o p e fo r t h e w h o l e
b o a t lo a d . W h o is t h at p e r so n w h o c an st a y c alm in t h e sit u at io n o f
d i st r e ss? E a c h o f u s is t h at p er so n . W e c o u n t o n e a c h o t h er .
THE FIVE MINDFULNESS
TRAININGS
I lie l iv e M i n d fu l n e ss T r a i n i n g s ar e o n e o f t h e m o st c o n c r e t e w a y s
in p r ac t ic e m in d fu ln ess. T h e y ar e n o n se c t a r ia n a n d t h e ir n at u r e is
u n iv er sal. T h e y ar e r e a ll y t h e p r ac t ic es o f c o m p a ssi o n a n d u n d er -
'.i .m d i n g . A ll sp ir it u a l t r ad it io n s h a v e t h e ir e q u i v a le n t t o t h e five
m in d fu ln ess t r ain in g s as g u id e li n e s, si g n p o st s fo r h o w t o r e sp o n d t o
ill o f t h e v a r i e d an d so m e t i m e s u n h e a l t h y c h o i c e s t h at ar e av ai la b le
m o u r so c iet y .
T h e fi r st t r ain in g is t o p r o t e c t life, t o d e c r e a se v i o l e n c e in o n e-
' . < • 11, in t h e fam ily, an d in so c iet y . T h e se c o n d t r ain in g is t o p r ac t ic e
'.<>» l a l ju st ic e, g e n e r o si t y , n o t st ealin g , a n d n o t e x p l o i t i n g o t h e r liv
in g b ein g s. T h e t h ir d is t h e p r ac t ic e o f r e sp o n si b le sex u al b e h a v i o r
in o r d e r t o p r o t e c t in d iv id u als, c o u p le s, fam ili es, a n d c h i ld r e n . T h e
lo u r t h is t h e p r ac t ic e o f d e e p li st en in g an d l o v i n g sp e e c h t o r e st o r e
i o m m u n ic a t i o n an d fo r r e c o n c i lia t i o n t o t ak e p la c e. T h e fifth is
.i b o u t m in d fu l c o n su m p t i o n , t o h e lp u s n o t b r i n g t o x in s an d p o i
so n s in t o o u r b o d y , o u r m i n d ,- n o t t o c o n su m e t elev isio n , m a g a z i n e s,
fi l m s, a n d so o n t h at c o n t a in a lo t o f p o iso n s lik e v i o l e n c e , c r av in g ,
an d h at r ed .
T h e F iv e M i n d fu ln e ss T r ai n i n g s ar e b a se d o n t h e p r e c e p t s d e v e l
o p e d d u r in g t h e t im e o f t h e B u d d h a t o b e t h e fo u n d a t i o n o f p r a c t ic e
lo r t h e en t ir e lay p r a c t ic e c o m m u n it y .
I h a v e t r an slat ed t h ese p r e c e p t s fo r m o d e r n t im es as T h e F iv e
M in d fu ln e ss T r ain in g s b e c a u se m in d fu ln ess is at t h e fo u n d a t i o n o f
<n ch o n e o f t h em . W i t h m in d fu ln ess, w e ar e a w a r e o f w h a t is g o i n g
o n in o u r b o d ie s, o u r fe elin g s, o u r m in d s, an d t h e w o r ld , an d w e
36 D aily Practices
a v o i d d o i n g h ar m t o o u r se lv e s a n d o t h er s. M i n d fu l n e ss p r o t e c t s u s,
o u r fam ilies, an d o u r so c iet y , a n d en su r es a safe an d h a p p y p r esen t
an d a safe an d h a p p y fu t u r e. W h e n w e ar e m in d fu l, w e c an see t h at
b y r efr a i n i n g fr o m d o i n g t h is, w e p r e v e n t t h at fr o m h a p p e n in g . W c
ar r iv e at o u r o w n u n iq u e in sig h t , n o t so m e t h i n g i m p o se d o n u s b y
an o u t si d e au t h o r it y . It is t h e fr u it o f o u r o w n o b se r v a t i o n . P r ac t ic in g
t h e m in d fu ln e ss t r ain in g s, t h e r e fo r e , h e lp s u s b e m o r e c alm an d c o n
c e n t r a t e d an d b r i n g s m o r e in sig h t an d e n li g h t e n m e n t , w h i c h m ak es
o u r p r a c t ic e o f t h e m in d fu ln ess t r ain in g s m o r e so li d .
In t h e p r a c t ic e c en t er s in m y t r ad it io n , b o t h m o n a st ic a n d lay-
p e o p l e a g r e e t o o b se r v e t h ese t r ain in g s t o su p p o r t o u r p r a c t ic e ol
m in d fu ln ess an d li v in g h a r m o n i o u sl y t o g et h er . N o sm o k i n g , n o
d r in k in g a l c o h o l , an d n o sex u al m i sc o n d u c t c o n st i t u t e p ar t o f T h e
F iv e M i n d fu l n e ss T r ai n i n g s t o b e o b se r v e d at o u r p r a c t ic e c en t er s.
A n y o n e at a n y t im e can d e c i d e t o liv e b y T h e F iv e M in d fu ln ess
T r ain in g s. W h e n w e p r ac t ic e T h e F iv e M i n d fu l n e ss T r ain in g s, w c
b e c o m e b o d h isa t t v a s h e l p i n g t o c r e a t e h a r m o n y , p r o t e c t t h e e n v i
r o n m e n t , sa fe g u a r d p eac e, an d c u lt iv at e b r o t h e r h o o d a n d sist er
h o o d . N o t o n l y d o w e safe g u a r d t h e b eau t ies o f o u r o w n cu lt u r e
b u t t h o se o f o t h e r cu lt u r es as w ell, an d all t h e b eau t ies o f t h e Ear t h .
W i t h T h e F iv e M in d fu ln e ss T r ai n i n g s in o u r h ear t s, w e ar e alr ead y
o n t h e p at h o f t r an sfo r m at io n an d h ealin g .
Pract ice
T H E FI R ST T r a i n i n g A w a r e o f t h e su ffe r i n g c au sed b y t h e d e st r u c
t io n o f life, I v o w t o c u lt iv at e c o m p a ssio n an d lear n w a y s t o p r o t ec t
t h e liv es o f p e o p le , an im als, p lan t s, an d m in er als. I am d et er m in ed
n o t t o k ill, n o t t o let o t h er s k ill, an d n o t t o c o n d o n e a n y act o f k ill
in g in t h e w o r ld , in m y t h in k in g , an d in m y w a y o f life.
TH E SECO N D T r ain in g A w a r e o f t h e su f f e r i n g c a u se d b y e x p l o i t a
t i o n , so c i a l i n ju st i c e , st e a l i n g , a n d o p p r e s si o n , I v o w t o c u l t i v a t e lo v -
lu y k in d n ess an d lear n w a y s t o w o r k fo r t h e w e l l - b e i n g o f p e o p le ,
r t i t l m a l s, p lan t s, a n d m in er als. 1 v o w t o p r a c t ic e g e n e r o si t y b y sh a r
in g m y t im e, en e r g y , a n d m at er ial r e so u r c es w it h t h o se in r eal n eed .
I .m i d e t e r m i n e d n o t t o st eal a n d n o t t o p o sse ss a n y t h i n g t h at sh o u ld
b e l o n g t o o t h er s. 1 w ill r e sp e c t t h e p r o p e r t y o f o t h er s, b u t 1 w ill
p r ev en t o t h e r s fr o m p r o fit i n g fr o m h u m an su ffe r i n g o r t h e su ffe r i n g
nl o i l i e r sp e c ie s o n E ar t h .
I n i T H IRD T r a i n i n g A w a r e o f t h e su ffe r i n g c au sed b y sex u al m i s-
i o n d u c t , 1 v o w t o c u lt iv at e r e sp o n si b i lit y an d lear n w a y s t o p r o t ec t
I In sa fe t y an d in t e g r i t y o f in d iv id u als, c o u p le s, fam ili es, an d so cie t y .
I .m i d e t e r m i n e d n o t t o e n g a g e in sex u al r elat io n s w it h o u t l o v e an d
.i lo n g - t er m c o m m i t m e n t . T o p r eser v e t h e h ap p in ess o f m y se l f an d
o t h e r s, 1 am d e t e r m i n e d t o r e sp e c t m y c o m m i t m e n t s an d t h e c o m
m it m en t s o f o t h er s. I w ill d o e v e r y t h i n g in m y p o w e r t o p r o t ec t
( lu ld r en fr o m sex u al ab u se a n d t o p r e v e n t c o u p le s an d fam ilies fr o m
b r i n g b r o k e n b y se x u a l m isc o n d u c t .
I III FO U R T H T r a i n i n g A w a r e o f t h e su ffe r i n g c au sed b y u n m in d fu l
•.| > < T c h an d t h e in ab ilit y t o list en t o o t h er s, I v o w t o c u lt iv a t e l o v
in g sp e e c h an d d e e p list e n i n g in o r d e r t o b r i n g j o y an d h a p p in ess
lo o t h er s an d r eliev e o t h e r s o f su ffer in g . K n o w i n g t h at w o r d s can
i u r at e h a p p i n e ss o r su ffe r i n g , I v o w t o lear n t o sp eak t r u t h fu lly , w it h
w o r d s t h at in sp ir e se lf- c o n fi d en c e , jo y , a n d h o p e . 1 am d e t e r m i n e d
n ot t o sp r e a d n e w s t h at I d o n o t k n o w t o b e c er t ain an d n o t t o cr it i-
i i/ e o r c o n d e m n t h in g s o f w h i c h 1 am n o t su r e. I w ill r efr ain fr o m
t ille r in g w o r d s t h at can c a u se d iv isio n o r d isc o r d , o r w o r d s t h at can
...... . t h e fa m i ly o r t h e c o m m u n i t y t o b r eak . I w ill m ak e all effo r t s t o
r e c o n c ile a n d r eso lv e all c o n flic t s, h o w e v e r sm a ll.
lllE FIFT H T r a i n i n g A w a r e o f t h e su ffe r i n g c au sed b y u n m in d fu l
( o n su m p t i o n , I v o w t o c u lt iv at e g o o d h ealt h , b o t h p h y sic a l an d
m en t al, fo r m y self, m y fam ily, an d m y so c i e t y b y p r a c t ic i n g m in d fu l

38 D aily Practices
eat in g , d r in k in g , a n d c o n su m i n g . I v o w t o in g est o n l y it em s th at
p r e se r v e p e a c e , w e l l - b e i n g , an d j o y in m y b o d y , in m y c o n sc i o u s
n ess, an d in t h e c o l l e c t i v e b o d y an d c o n sc io u sn e ss o f m y fa m i ly an d
so c iet y . I am d e t e r m i n e d n o t t o u se a l c o h o l o r a n y o t h e r in t o x ic an t
o r t o in g est fo o d s o r o t h e r it em s t h at c o n t a in t o x in s, su c h as cer t ain
t v p r o g r a m s, m a g a z i n e s, b o o k s, film s, a n d c o n v e r sa t i o n s. 1 am aw ar e
t h at t o d a m a g e m y b o d y a n d m y c o n sc io u sn e ss w it h t h ese p o iso n s is
t o b e t r a y m y an c est o r s, m y p ar e n t s, m y so c iet y , an d fu t u r e g e n e r a
t io n s. I w ill w o r k t o t r an sfo r m v i o l e n c e , fear , an g er , a n d c o n fu si o n in
m y se l f a n d in so c i e t y b y p r a c t ic i n g a d iet fo r m y se l f an d fo r so ciet y .
I u n d e r st a n d t h at a p r o p e r d iet is c r u c i a l fo r se lf- t r a n sfo r m a t i o n an d
t h e t r a n sfo r m at io n o f so c iet y .
EA T IN G PR A C T IC ES
MINDFUL EATING
I 'be br ead in m y h an d is t he b o d y o f t he cosm os.
I at in g is a m ed it a t i v e p r ac t ic e. W e sh o u ld t r y t o o ffe r o u r fu ll p r e s
en c e fo r e v e r y m eal. A s w e ser v e o u r fo o d , w e can a l r e a d y b eg in
p r ac t ic in g . Se r v i n g o u r selv es, w e r ealiz e t h at m a n y ele m e n t s, su ch
as t h e r ain , su n sh in e, ear t h , an d t h e c ar e t a k en b y t h e far m er s an d
ih e c o o k s, h a v e all c o m e t o g e t h e r t o fo r m t h is w o n d e r fu l m eal. In
lact, t h r o u g h t h is fo o d w e see t h at t h e en t ir e u n iv er se is su p p o r t i n g
o u r ex ist e n c e .
H a v i n g t h e o p p o r t u n i t y t o sit an d e n jo y w o n d e r fu l fo o d is s o m e
t h in g p r ec io u s, so m e t h i n g n o t e v e r y o n e h a s. M a n y p e o p l e in t h e
w o r ld ar e h u n g r y . W h e n 1 h o ld a b o w l o f r ice o r a p ie c e o f b r ead ,
I k n o w t h at 1 am fo r t u n at e, an d I feel c o m p a ssi o n fo r all t h o se w h o
h av e n o fo o d t o eat an d ar e w it h o u t fr ien d s o r fam ily. T h i s is a v e r y
d eep p r ac t ic e. W e d o n o t n eed t o g o t o a t e m p le o r a c h u r c h in o r d er
t o p r a c t ic e t h i s. W e c an p r a c t ic e it r i g h t at o u r d i n n e r t ab le. M in d fu l
e a t in g c an c u lt iv at e seed s o f c o m p a ssio n an d u n d e r st a n d i n g t h at w ill
st r e n g t h e n u s t o d o so m e t h i n g t o h elp h u n g r y an d l o n e l y p e o p l e b e
n o u r ish ed .
Pract ice
E a t i n g a m eal in m in d fu ln ess is an im p o r t a n t p r a c t i c e '/ T u r n o ff t h e
TV, p u t d o w n t h e n e w sp ap er , an d w o r k t o g e t h e r fo r five o r t en m i n
u t es, se t t i n g t h e t ab le an d fi n ish in g w h a t e v e r n eed s t o b e d o n e .

42 Eat ing Pract ices
D u r i n g t h ese fe w m in u t es, y o u c an b e v e r y h ap p y . W h e n t h e fo o d is
o n t h e t ab le an d e v e r y o n e is se a t e d , p r a c t ic e b r e a t h in g : "B r eat h in g
in , 1 c a lm m y b o d y . B r e a t h in g o u t , 1 sm i l e ," t h r e e t im e s.
T h e n , l o o k at e a c h p e r so n as y o u b r e a t h e in a n d o u t in o r d e r t o
b e in t o u c h w it h y o u r se l f a n d e v e r y o n e at t h e t ab le. Y o u d o n 't n eed
t w o h o u r s in o r d e r t o see a n o t h e r p er so n . If y o u ar e r e a ll y set t l ed
w it h i n y o u r se lf, y o u o n l y n e e d t o l o o k fo r o n e o r t w o se c o n d s, an d
t h at is e n o u g h t o see y o u r fr ien d o r fa m i ly m em b er . I t h in k t h at if a
fa m i ly h as fiv e m e m b e r s, o n l y a b o u t five o r t en se c o n d s is n e e d e d t o
p r ac t ic e t h is " l o o k i n g a n d se e i n g ."
A ft e r b r e a t h in g , sm ile. Si t t i n g at t h e t ab le w it h o t h e r p e o p l e is a
c h a n c e t o o ffe r an a u t h en t ic sm ile o f fr ie n d sh i p an d u n d er st an d in g .
It is v e r y easy , b u t n o t m a n y p e o p l e d o it. T o m e, t h e m o st i m p o r
t an t p ar t o f t h e p r a c t ic e is t o lo o k at e a c h p e r so n a n d sm i l e . If t h e
p e o p l e e a t i n g t o g e t h e r c a n n o t sm ile at e a c h o t h er , t h e sit u at io n is a
v e r y d a n g e r o u s o n e.
A f t e r b r e a t h i n g an d sm ilin g , l o o k d o w n at t h e fo o d in a w a y t h at
a llo w s t h e fo o d t o b e c o m e r eal. T h i s fo o d r ev eals y o u r c o n n e c t i o n
w it h t h e E ar t h . E a c h b it e c o n t a in s t h e life o f t h e su n an d t h e Ear t h .
T h e e x t e n t t o w h i c h o u r fo o d r ev eals it se lf d e p e n d s o n u s. Y o u can
see a n d t ast e t h e w h o l e u n iv er se in a p ie c e o f b r ead ! C o n t e m p l a t i n g
y o u r fo o d fo r a fe w se c o n d s b e f o r e eat in g , an d e a t in g in m in d fu l
n ess, c an b r i n g y o u m u c h h ap p in ess.
U p o n fin ish in g y o u r m eal, t ak e a few m o m e n t s t o n o t i c e t h at y o u
h a v e fin ish ed , y o u r b o w l is n o w e m p t y a n d y o u r h u n g e r is sat is
fied . Y o u c an t ak e a m o m e n t t o b e g r at efu l t h at y o u h a v e h a d t h is
n o u r i sh i n g fo o d t o eat , su p p o r t i n g y o u o n t h e p at h o f l o v e an d
u n d er st an d in g .
T h e m eal is fi n i sh ed, m y h u n ger sat isfied,
I vo i v to li ve f o r the benefit o f al l beings.
F r o m t im e t o t im e, y o u m ig h t w a n t t o t r y t h e p r ac t ic e o f e a t i n g in
sile n c e w i t h y o u r fa m i ly o r fr ie n d s. E a t i n g in sile n c e allo w s u s t o see

Eating Pract ices 43
i lu- p r e c i o u sn e ss o f t h e fo o d an d o u r fr ie n d s, a n d also o u r c l o se r e l a
t io n sh ip w it h t h e E ar t h an d all sp ec ies. E v e r y v e g e t a b l e , e v e r y d r o p
of w at er , e v e r y p ie c e o f b r e a d c o n t a in s in it t h e life o f o u r w h o l e
I 'I .m e t an d t h e su n . W i t h e a c h b it e o f fo o d , w e can t ast e t h e m e a n i n g
.m i l v a l u e o f o u r life. W e c an m e d it at e o n t h e p la n t s an d an im als, o n
i lie w o r k o f t h e far m er , an d o n t h e m a n y t h o u sa n d s o f c h i ld r e n w h o
d ie e a c h d a y fo r lac k o f fo o d . Si t t in g sile n t l y at t h e t ab le w it h o t h er s,
w e also h a v e t h e o p p o r t u n i t y t o see t h em c l e a r l y an d d e e p ly , an d t o
sm ile t o c o m m u n i c a t e r eal lo v e an d fr ien d sh ip . T h e fi r st t im e y o u eat
in silen c e, it m a y seem a w k w a r d , b u t aft e r y o u g et u sed t o it, silen t
m eals c an b r i n g a lo t o f p eac e, jo y , an d in sig h t . I t 's l i k e t u r n i n g o ff
I h e T v b e f o r e eat in g . W e "t u r n o ff" t h e t a lk i n g so m e t im e s in o r d e r t o
e n jo y t h e fo o d an d t h e p r e se n c e o f o n e an o t h er .
I d o n o t r e c o m m e n d silen t m eals e v e r y d ay. I t h in k t alk i n g t o ea c h
o t h e r is a w o n d e r f u l w a y t o b e in t o u c h . B u t w e h a v e t o d ist in g u ish
im o n g d i ffer en t k in d s o f t alk . So m e su b je c t s can sep ar at e u s, fo r
in st an ce if w e t alk a b o u t o t h e r p e o p l e 's sh o r t c o m i n g s. T h e fo o d t h at
h as b ee n p r e p a r e d c a r e fu l l y w ill h a v e n o v a l u e if w e let t h is k in d o f
I .i l k d o m i n a t e o u r m eal. W h e n in st ead w e sp eak a b o u t t h in g s t h at
n o u r i sh o u r aw a r e n e ss o f t h e fo o d an d o u r b e i n g t o g et h er , w e c u l
t iv at e t h e k in d o f h a p p in ess t h at is n e c e ssa r y fo r u s t o g r o w . If w e
i o m p a r e t h is e x p e r i e n c e w it h t h e e x p e r i e n c e o f t alk in g a b o u t o t h e r
p e o p l e 's s h o r t c o m i n g s , I t h in k aw a r e n e ss o f a p ie c e o f b r e a d in y o u r
m o u t h is a m u c h m o r e n o u r i sh i n g e x p e r i e n c e . It b r i n g s life in an d
m ak es life r eal.
I p r o p o se t h at d u r in g eat in g , y o u r efr ain fr o m d i sc u ssi n g su b jec t s
t h at c an d e st r o y y o u r a w a r e n e ss o f t h e fa m i ly an d t h e fo o d . Bu t y o u
sh o u ld feel fr ee t o sa y t h in g s t h at can n o u r ish a w ar en ess an d h a p p i
n e ss. F o r in st an ce, if t h e r e 's a d i sh t h at y o u lik e v e r y m u c h , y o u can
see if o t h e r p e o p l e ar e also e n jo y i n g it, a n d if o n e o f t h em is n o t ,
y o u c an h e l p h e r a p p r e c i a t e t h e w o n d e r fu l d ish p r e p a r e d w it h l o v i n g
car e. If so m e o n e is t h in k in g a b o u t so m e t h i n g o t h e r t h an t h e g o o d
lo o d o n t h e t ab le, su ch as h is d ifficu lt ies in t h e o ffic e o r w it h fr ien d s,

44 Eating Practices
it m e a n s h e is l o si n g t h e p r e se n t m o m e n t , a n d t h e fo o d . Y o u c an say ,
" T h i s d i sh is w o n d e r fu l , d o n 't y o u ag r ee?" W h e n y o u sa y so m et h i n g
lik e t h is, y o u w ill d r aw h im o u t o f h is t h i n k i n g an d w o r r ies, an d
b r i n g h im b a c k t o t h e h e r e an d n o w , e n j o y i n g y o u , e n jo y i n g t h e
w o n d e r fu l d i sh . Y o u b e c o m e a b o d h isa t t v a , h e l p i n g a li v in g b ein ^
b e c o m e e n l i g h t e n e d .
In o u r p r a c t ic e cen t er s, w e in v it e t h e b ell t h r ee t im es b e fo r e e a t
in g, an d t h en w e eat in sile n c e fo r a b o u t t w e n t y m in u t es. E at in g
in silen c e, w e ar e fu lly aw a r e o f o u r f o o d 's n o u r ish m en t . In o r d er
t o d e e p e n o u r p r a c t ic e o f m in d fu l e a t i n g an d su p p o r t t h e p eacefu l
a t m o sp h er e , w e r em ain se a t ed d u r in g t h is silen t p er io d . A t t h e en d
o f t h is t im e, t w o so u n d s o f t h e b ell w ill b e in v it ed . W e m a y t h en
st a r t a m in d fu l c o n v e r sa t i o n w it h o u r fr ien d o r b e g in t o g e t u p fr o m
t h e t ab le.
THE FIVE CONTEM PLATIONS
< o n t e m p l a t i n g o u r fo o d fo r a fe w se c o n d s b efo r e e a t i n g a n d eat -
iiiK tn m in d fu ln ess can b r i n g u s m u c h h ap p in ess. In o u r p r a c t ic e c e n
t er s, w e u se t h e F iv e C o n t e m p l a t i o n s as a w a y o f r e m i n d i n g u s w h e r e
utn lo o d c o m e s fr o m a n d its p u r p o se.
T h e fi r st c o n t e m p l a t i o n is b e i n g a w a r e t h at o u r fo o d c o m e s
il ir c c t ly fr o m t h e ear t h an d sk y . It is a g i ft o f t h e ear t h an d sk y , an d
•t l '.o o f t h e p e o p l e w h o p r e p a r e d it. T h e se c o n d c o n t e m p l a t i o n is
A b ou t b e i n g w o r t h y o f t h e fo o d w e eat . T h e w a y t o b e w o r t h y o f o u r
lo o d is t o eat m in d fu lly — t o b e a w a r e o f its p r e se n c e an d t h an k fu l
I t ii h a v i n g it. W e c a n n o t a l l o w o u r selv es t o g e t lo st in o u r w o r r ies,
l «mi s, o r a n g e r o v e r t h e p ast o r t h e fu t u r e. W e ar e t h er e fo r t h e fo o d
b ec au se t h e fo o d is t h er e fo r u s, - it is o n l y fair. E at in m in d fu ln ess,
.m i l y o u w ill b e w o r t h y o f t h e ear t h an d t h e sk y .
I h e t h ir d c o n t e m p l a t i o n is a b o u t b e c o m i n g aw a r e o f o u r n e g a t i v e
t en d en c ies an d n o t a l l o w i n g t h em t o c a r r y u s aw ay . W e n eed t o lear n
h o w t o eat in m o d e r a t i o n , t o eat t h e r ig h t a m o u n t o f fo o d . T h e b o w l
i l i .i t is u se d b y a m o n k o r a n u n is r e f e r r e d t o as t h e "in st r u m en t o f
.t p p r o p r i a t e m e a su r e ." It is v e r y im p o r t an t n o t t o o v er eat . If y o u eat
- .l o w l y an d c h e w v e r y c ar efu lly , y o u w ill g e t p l e n t y o f n u t r it io n . T h e
li^ h t a m o u n t o f fo o d is t h e am o u n t t h at h e lp s u s st ay h ealt h y .
T h e fo u r t h c o n t e m p l a t i o n is a b o u t t h e q u a li t y o f o u r fo o d . W e
.i r e d e t e r m i n e d t o in g est o n l y fo o d t h at h as n o t o x in s fo r o u r b o d y
.i n d o u r c o n sc io u sn ess, f o o d t h at k eep s u s h e a l t h y an d n o u r ish es o u r
c o m p a ssio n . T h i s is m i n d f u l eat in g . T h e B u d d h a sa id t h at if y o u eat
m su c h a w a y t h at c o m p a ssi o n is d e st r o y e d in y o u , it is li k e e a t in g
46 Eat ing Practices
t h e fl esh o f y o u r o w n c h i ld r e n . S o p r a c t ic e e a t i n g in su c h a w a y t h at
y o u can k e e p c o m p a ssi o n aliv e in y o u .
T h e fift h c o n t e m p l a t i o n is b e i n g aw a r e t h at w e r e c ei v e fo o d in
o r d e r t o r ealiz e so m e t h i n g . O u r li v es sh o u ld h a v e m e a n i n g a n d t h at
m e a n i n g is t o h e lp p e o p l e su ffer less, an d h e lp t h em t o t o u c h t h e
jo y s o f life. W h e n w e h a v e c o m p a ssi o n in o u r h ear t s an d k n o w th at
w e ar e ab le t o h e lp a p e r so n su ffer less, li fe b e g i n s t o h a v e m o r e
m ea n i n g . T h i s is v e r y im p o r t an t fo o d fo r u s an d can b r i n g u s a lo t ol
jo y . A sin g le p er so n is c a p a b l e o f h e l p i n g m a n y li v i n g b ein g s. A n d it
is so m e t h i n g w e can d o a n y w h e r e .
Pract ice
T HE FI RST C o n t em pl a t io n T h is fo o d is a g i ft o f t h e w h o l e u n iv er se :
t h e ear t h , t h e sk y , n u m er o u s li v i n g b ei n g s, an d m u c h h ar d , lo v in g
w o r k .
T he Se c o n d Co n t em pl a t io n M a y w e eat w it h m in d fu ln ess an d
g r at it u d e so as t o b e w o r t h y t o r e c ei v e t h is fo o d .
TH E TH I RD C o n t em pl a t io n M a y w e r e c o g n i z e an d t r an sfo r m o u r
u n w h o l e so m e m en t al fo r m at io n s, e sp e c i a l l y o u r g r e ed , an d lear n to
eat in m o d e r a t i o n .
T he Fo u r t h Co n t em pl a t io n M a y w e k e e p o u r c o m p a ssi o n aliv e
b y e a t in g in su c h a w a y t h at w e r ed u c e t h e su ffe r i n g o f li v i n g b ein g s,
p r e se r v e o u r p l an et ,- an d r ev er se t h e p r o c e ss o f g lo b a l w a r m i n g .
T he Fi f t h Co n t em pl a t io n W e a c c e p t t h is fo o d in o r d e r t o n u rt u re
o u r b r o t h e r h o o d an d si st e r h o o d ,- b u ild o u r c o m m i n i t y ,- a n d n o u r ish
o u r id eal o f se r v in g all li v i n g b ein g s.

THE KITCHEN
In thesefresh vegetables
I ve a green sun.
All Aharmas join together
Id make life possible.
I lie k i t c h e n can b e a m e d it a t i v e p r a c t ic e sp ac e. L et u s b e m in d fu l
w h en w e ar e c o o k i n g o r c le a n i n g . W e c an d o o u r t ask s in a r elax ed
m d se r e n e w ay , fo l l o w i n g o u r b r e a t h in g an d k e e p i n g o u r c o n c e n t r a
t io n o n t h e w o r k .
I )ract ice
In y o u r o w n k it c h en , y o u m ig h t w a n t t o c r eat e a k i t c h en alt ar t o
r em in d y o u r se l f t o p r a c t ic e m in d fu ln ess w h i l e c o o k i n g . It c a n b e ju st
.1 s m a l l sh e l f w it h e n o u g h r o o m fo r an in c e n se h o l d e r an d p e r h a p s a
sm all fl o w e r v ase, a b eau t ifu l st o n e, a sm all p ic t u r e o f an a n c e st o r o r
.1 s p i r i t u a l t each er , o r a st at u e o f t h e B u d d h a o r a b o d h i sa t t v a — w h a t
ev er is m o st m ean in g fu l t o y o u . W h e n y o u c o m e in t o t h e k it c h en ,
v o u c an b e g in y o u r w o r k b y o ffe r i n g in c en se an d p r a c t ic i n g m in d fu l
b r eat h in g , m a k i n g t h e k i t c h e n in t o a m e d it a t i o n h all.
W h i l e c o o k i n g , a llo w e n o u g h t im e so y o u d o n 't feel r u sh ed . B e
.i w a r e t h at y o u , an d a n y o n e else y o u 'r e c o o k i n g fo r, d e p e n d o n
t h is f o o d fo r t h eir p r ac t ic e. T h i s aw a r e n e ss w ill g u id e y o u t o c o o k
h e a lt h y fo o d in fu sed w it h y o u r lo v e an d m in d fu ln ess.
W h e n y o u 'r e c l e a n i n g t h e k i t c h en o r w a sh i n g d ish es, d o it as if

48 Eat ing Practices
y o u 'r e c l e a n i n g t h e alt ar in t h e m e d it a t i o n h all o r w a sh i n g t h e b.ihy

B u d d h a. W a sh i n g in t h is w ay , y o u can feel j o y a n d p e a c e r a d i .U I
w it h i n an d ar o u n d y o u .
W ashing the dishes

is like bat hing a baby Buddha.
The profane is the sacred.
Ever yday mind is Buddhas mind.
TEA MEDITATION
| t it m e d i t a t i o n is a t im e t o b e w it h o u r c o m m u n i t y in a jo y f u l an d
a t m o sp h er e . Ju s t t o e n jo y o u r t ea t o g e t h e r is e n o u g h . It is
lil i .1 " g o o d n ew s" o c c a si o n , w h e n w e sh ar e o u r j o y an d h ap p in ess
III I M in g t o g et h er .
A i t im es, w h e n w e ar e d r i n k i n g t ea w i t h a fr ie n d , w e ar e n o t
IWiih * o f t h e t ea o r e v e n o f o u r fr ien d si t t i n g t h er e. P r a c t i c i n g t ea
M r i l i i .i l i o n is t o b e t r u ly p r e se n t w it h o u r t ea an d o u r fr ien d s. W e
I n i i g n i z e t h at w e c a n d w e l l h a p p i l y in t h e p r e se n t m o m e n t d e sp it e
rtll n l o u r so r r o w s a n d w o r r i e s. W e sit t h e r e r e la x e d w i t h o u t h a v i n g
| | y a n y t h i n g . If w e lik e, w e m a y a lso sh a r e a so n g , a st o r y , o r a
•Unc c.
W e m a y lik e t o b r i n g a m u sical in st r u m en t o r p r ep ar e so m e t h i n g
l l i r .u l o f t im e. It is an o p p o r t u n i t y fo r u s t o w a t e r t h e seed s o f h ap p i-
-m d jo y , o f u n d e r st a n d i n g an d lo v e in e a c h o n e o f u s.
I ’hlit ice
I I n c is t h e w a y w e o r g a n i z e a fo r m al t ea m e d it a t i o n in P lu m V illag e.
( h lld r en e n jo y t h is p r a c t ic e v e r y m u c h . T h e y can h e lp g r e et t h e
■ Ben t s as t h e y en t er , an d a c h i l d c an b e t h e o n e t o o ffe r t h e t ea an d
n i o k i e t o t h e B u d d h a. So m e t i m e s t h e c h i ld r e n o r g a n i z e t h eir o w n
I n n o n a d e m e d it a t i o n t o w h i c h t h e y in v it e t h eir p ar en t s an d fr ien d s.
N m i can m o d i f y t h e t ea c e r e m o n y t o fit a n y o c c a si o n . T e a m ed it at io n
i .m b e as sim p le as sh a r i n g a c u p o f t ea w it h a g o o d fr ien d .
In a T e a C e r e m o n y , e v e r y t h i n g is d o n e w it h m in d fu ln ess. T h e
50 Eating Practices
h o st s fo r t h e T ea C e r e m o n y w ill n eed t o c o m e t o g e t h e r as a t eam
w ell in a d v a n c e . T h e y w ill n e e d t o p r e p a r e t h e t ea an d b isc u it s, t h e
m e d it a t i o n r o o m , a n d t h e m se lv e s in m in d fu ln e ss in o r d e r t o w e l
c o m e t h eir h o n o r e d g u est s.
H O S T S
T e a M ast er , B ell M ast er , I n c e n se O ffer e r , T e a O f f e r e r ( w h o o ffe r s tea
t o t h e B u d d h a) , T e a Se r v e r s ( d e p e n d i n g o n n u m b er s, u su ally t w o ar e
n e e d e d ) , A ssist an t T e a Se r v e r s ( o n e fo r e a c h T e a Se r v e r )
I T E M S N E E D E D
I n c en se, c an d les, m at c h es, sm all b ell, lar g e b ell, n ap k in s ( leav es can
b e u sed ) , c o o k i e s, t ea a n d t eap o t s, t r a y s, p lat e w it h flo w er , t ea an d
c o o k i e fo r o ffe r i n g t o t h e B u d d h a
W E L C O M I N G T H E G U E S T S
• T h e h o st s fo r t h e t ea m e d it a t i o n st an d in t w o r o w s o n e a c h sid e
o f t h e e n t r y d o o r an d b o w t o e a c h g u est as t h e y e n t e r t h e m e d i t a
t io n r o o m . T h e g u est s p ass b e t w e e n t h e h o st s an d sit in se q u e n c e
ar o u n d t h e r o o m fa c in g in w ar d , u sh er ed t o t h eir c u sh i o n s b y t h e
T e a A ssist an t s. W h i l e seat ed , e v e r y o n e e n jo y s sit t in g m ed it at io n ,
fo l l o w i n g t h eir b r eat h in silen c e.
• O n c e e v e r y o n e h as b ee n w e l c o m e d in t o t h e r o o m , t h e h o st s t ak e
t h eir se at s. T h e B ell M a st e r w a k e s u p a n d in v it es t h e sm all b ell t o
sig n al t o p e o p l e t o st an d u p an d fa c e t h e alt ar .
I N C E N S E O F F E R I N G
• T h e T e a M a st e r an d t h e I n c en se O f f e r e r w a l k m in d fu lly t o t h e
alt ar , a n d t h e I n c en se O f f e r e r li g h t s in c en se. A f t e r b o w i n g t o each
o t h er , t h e I n c en se O f f e r e r p asses t h e in c e n se t o t h e T e a M a st e r
a n d st an d s t o t h e sid e.
• T h e B ell M a st e r in v it es t h e lar g e b ell t h r ee t im e s. T h e T ea M a st e r
c h a n t s t h e in c en se o ffe r i n g b e fo r e p a ssi n g in c en se t o t h e I n c en se
Eating Pract ices 51
O f f e r e r w h o p lac es it at t h e alt ar . T h i s is t h e t im e w h e n , if w e
w ish , w e c an b o w t o t h e B u d d h a an d b o d h i sa t t v a s.*
• T h e T e a M a st e r t u r n s t o fa c e t h e c o m m u n i t y an d w e l c o m e s e v e r y
o n e t o t h e T ea C e r e m o n y . "A lo t u s fo r y o u , all b u d d h a s t o b e!"
T h e B ell M a st e r in v it es t h e sm all b ell, a n d e v e r y o n e sit s d o w n .
( U T E R I N G F O R T H E B U D D H A
• A T e a Se r v e r m i n d fu lly p o u r s t ea in t o a c u p t o o ffe r t o t h e B u d
d h a a n d h o ld s t h e d e c o r a t e d p la t e/ t r ay w it h t ea a n d c o o k i e fo r
o f fe r i n g at h ead lev el. T h e T ea O f f e r e r w a lk s m in d fu lly t o t h e T ea
Ser v er , b o w s, t ak es t h e p lat e, an d w a lk s m in d fu lly t o t h e T e a M a s
t er. T h e T e a M a st e r st an d s u p , b o w s, t ak es t h e B u d d h a's p la t e , a n d
w alk s m in d fu lly t o t h e alt ar , b o w s, k n ee ls, an d p lac es t h e p la t e o n
t h e altar . T h e Bell M a st e r in v it es t h e b ell as t h e p la t e is p l a c e d o n
t h e alt ar . T h e T ea O f f e r e r an d T ea M a st e r r et u r n t o t h eir c u sh i o n s
an d b o w t o ea c h o t h e r b e fo r e sit t in g d o w n . If a c h i ld o r a y o u n g
p er so n is p r e se n t , t h e y can b e t h e o n e t o p la c e t h e o f fe r i n g o n t h e
altar.
S E R V I N G T H E G U E S T S
• T h e T ea Se r v e r s n o w p ass t h e t r ay o f c o o k ie s. A T ea Se r v e r o ffer s
t h e c o o k i e t r ay t o an assi st an t . Sm i l i n g an d o ffe r i n g a lo t u s in
g r at it u d e, t h e a ssi st a n t m in d fu lly t ak es a c o o k i e an d n ap k in ,
p lac es t h em o n t h e flo o r , t h en t ak es t h e t ray. T h e a ssi st a n t n o w
o ffer s a c o o k i e b a c k t o t h e T ea Ser v er . T h e t r ay is t h e n o ffe r e d t o
t h e p e r so n sit t in g n ex t t o t h e assi st an t . A s d e sc r i b e d a b o v e , ea c h
p er so n t ak es a c o o k i e a n d n ap k in b e fo r e t a k i n g t h e t r ay a n d o ffe r
in g it t o t h e n ex t p er so n in t h e cir c le.
• W h i l e t h e b iscu it s ar e p assed , t h e T e a Se r v e r s p o u r t h e t ea (fillin g
as m a n y c u p s as t h er e ar e p e o p l e p r esen t ) . W h e n t h e t r ay s fo r
c o o k i e s ar e r et u r n ed , t h e t r ay s w it h t e a c u p s ar e p assed ar o u n d t h e
‘ See Th ich N h at H an h , Chanting From the Heart (B erk eley , CA : P arallax P r e ss, 2007) p . 28.
52 Eating Practices
c ir c le a n d r e c e i v e d ju st lik e t h e c o o k ie s.
I N V I T A T I O N T O S H A R E
• O n c e t h e e m p t y t r ay s ar e r et u r n ed , t h e T e a M a st e r o f f e r s a g a t l i .i
o n e n jo y i n g t ea an d c o o k i e s an d in v it es e v e r y o n e t o e n jo y the n
t ea a n d c o o k ie .
T E A G A T H A
This cup of tea in my two hands,

M indfulness is held upright ly.
M y body and mind dwell
' In the ver y here and now.
A f t e r e n j o y i n g t ea in silen c e fo r a sh o r t w h ile , t h e T e a M ast et
in v it es p e o p l e t o sh ar e so n g s, p o em s, e x p e r i e n c e s, et c.
E N D I N G T H E C E R E M O N Y
T h e B ell M a st e r sh o u ld a n n o u n c e w h e n t h e r e ar e five m in u t es left
b e fo r e t h e e n d o f t h e c e r e m o n y . T h e T ea C e r e m o n y en d s w it h th ree
sm all b ells. A t t h e f i r st , e v e r y o n e st an d s u p . A t t h e se c o n d , t h ey
b o w t o e a c h o t h er . A t t h e t h ir d , t h e y b o w t o t h e altar. T h e h o st s
t h en g o t o t h e d o o r f i r st an d b o w t o g u est s as t h e y leav e sl o w l y am i
m in d fu lly .
P H Y SI C A L P R A C T IC ES
RESTING AND STOPPING
W h e n a fo r est an im al is sic k , it lies d o w n a n d d o e s n o t h i n g . O f t e n it
w o n 't e v e n eat o r d r in k . A ll o f its e n e r g y is d i r e c t e d t o w a r d h ealin g .
W e n eed t o p r a c t ic e t h is k in d o f r est in g e v e n w h e n w e ar e n o t sic k .
K n o w i n g w h e n t o r e st is a d e e p p r ac t ic e. So m e t i m e s w e t r y t o o h ar d
m o u r p r a c t ic e o r w e w o r k t o o m u c h w i t h o u t m in d fu ln ess, an d w e
h c c o m e t ir ed v e r y ea sil y . T h e p r ac t ic e o f m in d fu ln ess sh o u ld n o t b e
im n g , r a t h e r it sh o u ld b e e n e r g iz i n g . B u t w h e n w e r e c o g n i z e t h at
w e ar e t ir ed , w e sh o u ld fin d e v e r y m e a n s p o ssi b le t o r est . W e n eed
to ask fo r h elp , d e l e g a t i n g t ask s w h e n e v e r p o ssib le.
P r a c t ic in g w it h a t ir ed b o d y an d m in d d o e sn 't h el p ,- it c a n c au se
m o r e p r o b le m s. T o t ak e c a r e o f o u r selv es is t o t ak e c ar e o f o u r w h o l e
i o m m u n it y . R e st i n g m a y m ean w e st o p w h a t w e 'r e d o i n g a n d t ak e
,i liv e-m in u t e w a lk o u t sid e, o r w e g o o n a fast fo r a d a y o r t w o , o r
it m a y m e a n w e p r ac t ic e sile n c e fo r a p er io d . T h e r e ar e m a n y w a y s
lo r u s t o r est , so w e m u st p a y at t en t io n t o t h e r h y t h m o f o u r b o d
ies an d m in d s fo r t h e b en efit o f all. M in d fu l b r e a t h in g , w h e t h e r in
t h e sit t in g o r in t h e l y i n g p o sit io n , is t h e p r a c t ic e o f r est in g . L et u s
1 . 1111 t h e art o f r est in g an d a l l o w o u r b o d y an d o u r m in d t o r est o r e
t h em selv es. N o t t h in k in g an d n o t d o i n g a n y t h i n g is p ar t o f t h e art
' 'I t est in g an d h ealin g .
I h e B u d d h a sa id t h at if w e h a v e a w o u n d w it h in o u r b o d y o r
W ith in o u r m in d , w e c an lear n h o w t o t ak e c ar e o f it. W e k n o w
i l i .t i o u r b o d y h as t h e c a p a c i t y t o h eal it self, so w e sh o u ld a l l o w t h e
W o u n d in o u r b o d y an d so u l t o h eal. B u t v e r y o ft en w e st an d in t h e
w .i v o f its h e alin g . B ec au se o f o u r ig n o r a n c e , w e fo r b id o u r b o d y
56 Physical Practices
t o h eal it se lf; w e d o n 't a llo w o u r m in d , o u r c o n sc io u sn ess, t o lin t!
it self. W h e n w e cu t o u r fin ger , w e d o n 't h a v e t o d o m u c h . W e in ti
c lean t h e cu t a n d a llo w it t o h e a l— m a y b e fo r o n e o r t w o d ays. II w ( l
t a m p e r w it h t h e w o u n d , if w e d o t o o m a n y t h in g s t o it o r w o r r y tun
m u c h a b o u t it— e sp e c i a l l y if w e w o r r y t o o m u c h — it m a y n o t h e.i l
T h e B u d d h a g a v e t h e e x a m p l e o f so m e o n e w h o is h it b y an an n W j
T h e p er so n su f fer s. If, so o n a ft er w ar d , a se c o n d a r r o w st r ik es h im lit
e x a c t l y t h e sam e sp o t , t h e p ain is n o t ju st d o u b le b u t t en t im es m o l d
in t en se. If y o u h a v e a sm all w o u n d w it h i n y o u r b o d y a n d y o u m an
n ify it w i t h y o u r w o r r y an d y o u r p an ic, t h e w o u n d w ill b e c o m e m orfl
ser io u s. It w o u l d b e h elp fu l t o p r ac t ic e b r e a t h i n g in an d b r eat h in g
o u t an d u n d e r st a n d i n g t h e n at u r e o f t h e lit t le w o u n d . B r eat h in g in ,
w e t h i n k , "I a m aw a r e t h at t h is is o n l y a p h y sic a l w o u n d . It w ill h c .i l "
If w e n e e d t o , w e can ask a fr ien d o r a d o c t o r t o c o n fir m t h at m u
w o u n d is o n l y m in o r , a n d t h at w e sh o u l d n 't w o r r y . W e sh o u l d n 't
p an ic, b e c a u se p an ic is b o r n fr o m ig n o r a n c e . W o r r y an d p an ic n u k e
a n y sit u at io n w o r se .v W e sh o u ld r e ly o n o u r k n o w l e d g e o f o u r o w n
b o d y . W e ar e in t ellig en t . W e sh o u l d n 't im a g in e t h at w e ar e g o i n g in
d ie b e c a u se o f a m in o r w o u n d in o u r b o d y o r so u l .
A w o u n d e d an im al k n o w s t h at r est is t h e b est w a y t o h eal. W e.
d o m is p r e se n t in t h e an im al's b o d y . W e h u m an b e i n g s h a v e lo st co n
fi d en c e in o u r b o d y . W e p an i c an d t r y t o d o m a n y d iffer en t t h in gs
W e w o r r y t o o m u c h a b o u t o u r b o d y . W e d o n ’t a l l o w it t o h eal i t sel l
W e d o n 't k n o w h o w t o r est . M in d fu l b r e a t h i n g h elp s u s t o r elear n
t h e art o f r est in g . M in d fu l b r e a t h i n g is li k e a l o v i n g m o t h e r h o ld in g
h er sic k b a b y in h er ar m s, sa y in g , " D o n 't w o r r y , I 'l l t ak e g o o d can ;
o f y o u ,- j u s t r est ."
Pract ice
If w e c a n 't r est , i t 's b e c a u s e w e h a v e n 't st o p p e d r u n n in g . W e b eg an
r u n n in g a l o n g t im e a g o . W e c o n t in u e t o r u n e v e n in o u r sleep . W e
t h in k t h at h a p p in ess an d w e l l - b e i n g ar e n o t p o ssi b le in t h e h er e an d
Physical Practices 57
p tin w I h at b el ie f is in h e r e n t in u s. W e r e c e i v e d t h e se ed o f t h at
i| | H l i <>111 o u r p ar en t s a n d o u r g r a n d p a r en t s. T h e y st r u g g le d all
lit * ii liv es an d b e l i e v e d t h at h a p p in ess w a s o n l y p o ssi b le in t h e
IIIi * I h at 's w h y w h e n w e w e r e c h i ld r e n , w e w e r e a l r e a d y in t h e
] | | i| l • 'I r u n n in g . W e b e l i e v e d t h at h a p p in ess w a s so m e t h i n g t o seek
In Ih e fu t u r e. B u t t h e t e a c h i n g o f t h e B u d d h a is t h a t w e c an b e
■ g | •| • s li g h t h er e, r ig h t n o w .
Il y o u c an st o p an d est ab lish y o u r se l f in t h e h e r e an d t h e n o w ,
l( | | i w ill see t h at t h er e ar e m a n y ele m e n t s o f h a p p in ess av a i la b le in
||)|> ) m o m e n t , m o r e t h an e n o u g h fo r y o u t o b e h ap p y . E v e n if t h er e
.i l e w t h in g s in t h e p r esen t t h at y o u d isli k e, t h er e ar e st ill p le n t y
"I p o sit iv e c o n d i t i o n s fo r y o u r h ap p in ess. W h e n y o u w a lk in t h e
0 i «n l < n , y o u m a y see t h at a t r ee is d y i n g . Y o u m a y feel so r r y a b o u t
iIm i ,t m l m a y n o t b e ab le t o e n jo y t h e r est o f t h e g a r d e n t h at is st i l l
|h litM H ul. Y o u a llo w o n e d y i n g t r ee t o d e st r o y y o u r a p p r e c i a t io n o f
[ | | l th< o t h e r t r ees t h at ar e st ill aliv e, v i g o r o u s, an d b eau t ifu l. If y o u
p in k ag ain , y o u can see t h at t h e g a r d e n is st ill b eau t ifu l, an d y o u can
f| i| o v it. Y o u can u se t h e se v er ses t o h e i g h t e n y o u r a w a r e n e ss o f t h e
fltiiu ic ar o u n d y o u :
Aware of my ears, I breathe in.

Aware of the sound of rain, I breathe out.
In touch with pure mountain air, I breathe in.

Smiling wit h pure mountain air, 1 breathe out.
In touch wit h the sunshine, I breathe in.

Smiling wit h the sunshine, I breathe out.
In touch wit h the trees, I breathe in.

Smiling with the trees, I breathe out.
DEEP RELAXATION
St r ess a c c u m u la t e s in o u r b o d y . T h e w a y w e eat , d r in k , an d liv e tak e*
its t o ll o n o u r w e ll- b e i n g . D e e p r elax at io n is an o p p o r t u n i t y fo r out
b o d y t o r e st , h e a l , a n d b e r est o r ed . W e r e la x o u r b o d y , g i v e o u r attcn
t io n t o e a c h p ar t in t u r n , an d sen d o u r lo v e an d c ar e t o e v e r y cell
If y o u h a v e t r o u b le sl e e p i n g e n o u g h , d e e p r elax at io n c an co m
p en sat e. L y i n g a w a k e o n y o u r b ed , y o u m a y lik e t o p r a c t ic e t o t al
r ela x a t i o n an d fo l l o w y o u r b r e a t h i n g in an d b r e a t h in g o u t . So m e
t im es t h is can h e lp y o u g e t t o sle ep . T h e p r a c t ic e is st i l l v e r y g o o d
e v e n if y o u d o n 't sle ep , b ec a u se it n o u r ish es y o u an d allo w s y o u in
r est .
Y o u c a n u se t h ese t w o ex e r c i se s t o g u id e a w a r e n e ss t o a n y p ail
o f t h e b o d y-, t h e h air, sc alp , b r ain , e ar s, n eck , lu n g s, e a c h o f th e
in t er n al o r g an s, t h e d i g e st i v e sy st em , p el v i s,- a n y p ar t o f t h e b o d y
t h at n eed s h e a lin g an d at t en t io n , e m b r a c i n g ea c h p ar t an d se n d in g
lo v e, g r at it u d e, an d c ar e as w e h o ld it in o u r a w a r e n e ss an d b r eat h e
in an d o u t .
Pract ice
D E E P R E L A X A T I O N 1
If y o u o n l y h a v e a few m in u t es t o sit o r lie d o w n an d r elax , y o u can
r ec it e t h is v er se:
Breathing in, I am aware of my eyes.

Breat hing out, I smile to my eyes.
Physical Pract ices 59
I In s is m i n d f u l n e ss o f o u r e y e s. W h e n y o u g e n e r a t e t h e e n e r g y o f
I I I H i .I I h I n e s s , y o u e m b r a c e y o u r e y e s an d sm ile t o t h em . Y o u t o u c h
■ i n nf t h e c o n d i t i o n s fo r h a p p in ess t h at ex ist s. H a v i n g e y e s t h at ar e
lllll in g o o d c o n d i t i o n is a w o n d e r f u l t h in g . A p ar ad ise o f fo r m s an d
11i l i u s is a v a i lab le t o y o u at a n y t im e. Y o u n eed o n l y t o o p e n y o u r
• V* ‘v
Breathing in, I am aware of my heart.

Breathing out, I smile to my heart.
W h e n y o u u se t h e e n e r g y o f m in d fu ln ess t o e m b r a c e y o u r h e ar t an d
t n illr t o it, y o u see t h at y o u r h ear t is st i l l fu n c t i o n i n g n o r m ally , an d
11 1>i i is a w o n d e r fu l t h in g . M a n y p e o p l e w ish t h e y h ad a h ear t t h at
(int« t i o n e d n o r m ally . It is t h e b asi c c o n d i t i o n fo r o u r w e l l - b e i n g ,
A n o t h er c o n d i t i o n fo r o u r h ap p in ess. W h e n y o u h o ld y o u r h ear t
w ith t h e e n e r g y o f m in d fu ln ess, y o u r h ear t is c o m f o r t e d . Y o u h a v e
i n f l e c t e d y o u r h ear t fo r a l o n g t im e. Y o u t h in k o n l y o f o t h e r t h in g s.
V on m n aft er t h in g s t h at y o u b e l ie v e t o b e t h e t r u e c o n d i t i o n s fo r
h u p p i n ess w h i l e y o u fo r g e t y o u r h ear t .
| Yo u e v e n c au se t r o u b le fo r y o u r h ear t in t h e w a y y o u r e st , w o r k ,
i id .m d d r in k . E v e r y t im e y o u li g h t a c i g a r e t t e , y o u m a k e y o u r h ear t
M iffcr. Y o u c o m m i t an u n fr ie n d ly act t o w a r d y o u r h ear t w h e n y o u
ili i n k a lc o h o l . Y o u k n o w t h at y o u r h ear t h as b ee n w o r k i n g fo r y o u r
w ell b e i n g fo r m a n y y ea r s, d a y an d n ig h t . Bu t b ec a u se o f y o u r lack
ill m in d fu ln ess, y o u h a v e n o t b ee n v e r y h elp fu l t o y o u r h ear t . Y o u
d o n o t k n o w h o w t o p r o t e c t t h e c o n d i t i o n s o f w e l l - b e i n g a n d h a p
p in ess w i t h i n y o u .
Y o u c an c o n t in u e t o d o t h is p r a c t ic e w it h o t h e r p ar t s o f y o u r
h o t ly, lik e y o u r liver. E m b r a c e y o u r liv er w it h t en d er n ess, lo v e, an d
i o m p assio n . G e n e r a t e m in d fu ln ess b y m e a n s o f m in d fu l b r e a t h in g
«in d h o ld y o u r b o d y in m in d fu ln ess. W h e n y o u d ir ec t t h e e n e r g y o f
m in d fu ln ess t o t h e p ar t o f y o u r b o d y t h at y o u ar e e m b r a c i n g w it h
lo v e an d t en d er n ess, y o u ar e d o i n g e x a c t l y w h a t y o u r b o d y n eed s. If
a p ar t o f y o u r b o d y d o e sn 't feel w ell, y o u h a v e t o sp e n d m o r e tim e
h o l d i n g it w i t h m in d fu ln ess, w it h y o u r sm il e . Y o u m a y n o t h a v e tim e
t o fo l l o w y o u r w h o l e b o d y in t h is ex e r c i se , b u t o n c e o r t w ic e e a t li
d a y y o u c an p ic k at least o n e p ar t o f y o u r b o d y t o fo cu s o n a n d p rac
t ic e r e la x in g . If y o u h a v e m o r e t im e, t r y t h e se c o n d d e e p r elax at io n
p r a c t ic e b elo w .
Pract ice
D E E P R E L A X A T I O N II
G i v e y o u r se l f at least t w e n t y m in u t es. W h e n y o u d o d e e p r elax at io n
in a g r o u p , o n e p er so n c an g u id e t h e e x e r c i se u si n g t h e fo llo w in g
c u es o r so m e v ar iat io n o f t h em . W h e n y o u d o d e e p r elax at io n o n
y o u r o w n , y o u m a y lik e t o r e c o r d an e x e r c i se t o fo l l o w as y o u p r ac
t ice. D e e p r e lax at io n c an b e d o n e at h o m e at le a st o n c e a d ay, w h e r
e v e r y o u h a v e t h e sp a c e t o lie c o m fo r t a b ly . Y o u can d o it w i t h o t h er s
in y o u r fam ily , w it h o n e m e m b e r l e a d i n g t h e sessio n .
L ie d o w n o n y o u r b a c k w it h y o u r ar m s at y o u r sid es. M a k e yo u r sell
c o m fo r t a b l e . A l l o w y o u r b o d y t o r elax . B e a w a r e o f t h e flo o r b en eat h
y o u ...a n d o f t h e c o n t a c t o f y o u r b o d y w it h t h e flo o r . ( B r e a t h e .)
A l l o w y o u r b o d y t o sin k in t o t h e flo o r . ( B r e a t h e .)
B e c o m e a w a r e o f y o u r b r e a t h in g , in an d o u t . B e aw a r e o f y o u r a b d o
m en r i sin g an d fallin g as y o u b r e a t h e in an d o u t . ( B r e a t h e .) R i s i n g . ..
f a l l i n g .. .r i s i n g .. .f a l l i n g . ( B r e a t h e .)
B r e a t h i n g in , b r i n g y o u r a w a r e n e ss t o y o u r e y e s. B r e a t h i n g o u t ,
a l l o w y o u r e y e s t o r e la x . A l l o w y o u r e y e s t o sin k b a c k in t o y o u r
h e a d ...l e t g o o f t h e t e n sio n in all t h e t in y m u sc le s a r o u n d yo u i
e y e s ...o u r e y e s a l l o w u s t o see a p a r a d ise o f fo r m an d c o l o r ...
a l l o w y o u r e y e s t o r e st ...se n d l o v e a n d g r a t it u d e t o y o u r e y e s....
( B r e a t h e .)
Physical Practices 61
|ln t illin g in , b r i n g y o u r a w a r e n e ss t o y o u r m o u t h . B r e a t h in g o u t ,
(tilt i w y o u r m o u t h t o r elax . R e le a se t h e t en sio n a r o u n d y o u r m o u t h ...
ym n lip s ar e t h e p et als o f a f l o w e r ...l e t a g e n t le sm ile b l o o m o n
V* mii l i p s.. .sm i l i n g r eleases t h e t en sio n in t h e h u n d r e d s o f m u sc les
in y o u r f a c e ...f e e l t h e t en sio n r elease in y o u r c h e e k s .. .y o u r j a w . ..
ymir t h r o a t .... ( B r e a t h e .)
H i* M i l l i n g in , b r i n g y o u r a w a r e n e ss t o y o u r sh o u ld er s. B r e a t h in g
m il, a l l o w y o u r sh o u ld e r s t o r elax . L et t h em si n k in t o t h e f l o o r ...
I. i .i l l t h e a c c u m u la t e d t en sio n flo w in t o t h e f l o o r ...y o u c a r r y so
l| H lt h w it h y o u r sh o u l d e r s.. n o w let t h em r elax as y o u c ar e fo r y o u r
sh o u ld e r s. ( B r e a t h e .)
Hi m i l l i n g in , b e c o m e a w a r e o f y o u r ar m s. B r e a t h in g o u t , r ela x y o u r
til m s . L et y o u r ar m s sin k in t o t h e f l o o r ...y o u r u p p e r a r m s...y o u r
e l b o w s.. .y o u r l o w e r a r m s,..y o u r w r i s t s . . . h a n d s . . . f i n g e r s . . .a l l t h e
lin y m u s c l e s .. .m o v e y o u r fin g er s a lit t le if y o u n eed t o , t o h e lp t h e
m u scles r elax . ( B r e a t h e .)
B r eat h in g in , b r i n g y o u r a w a r e n e ss t o y o u r h ear t . B r e a t h in g o u t ,
.i ll o w y o u r h ear t t o r elax . ( B r e a t h e .) Y o u h a v e n e g l e c t e d y o u r h ear t
I <i i a l o n g t i m e ...b y t h e w a y y o u w o r k , eat , an d m a n a g e a n x i e t y
,i n d st r e ss.... ( B r e a t h e .) Y o u r h ear t b eat s fo r y o u n ig h t an d d a y ...
em b r a c e y o u r h ear t w it h m in d fu ln ess an d t e n d e r n e ss.. .r e c o n c i l i n g
iin d t a k i n g c ar e o f y o u r h ear t . ( B r e a t h e .)
B r eat h in g in , b r i n g y o u r a w a r e n e ss t o y o u r legs. B r e a t h in g o u t , a llo w
y o u r leg s t o r e la x . R e l e a se all t h e t e n si o n i n y o u r l e g s . . . y o u r t h i g h s . ..
y o u r k n e e s...y o u r c a l v e s .. .y o u r a n k l e s .. .y o u r f e e t ...y o u r t o e s...a l l
t h e t in y m u sc les in y o u r t o e s...y o u m a y w a n t t o m o v e y o u r t o es
,i lit tle t o h elp t h em r e l a x ...se n d y o u r lo v e an d c ar e t o y o u r t o es.
( B r e a t h e .)
B r e a t h in g in , b r e a t h i n g o u t ...y o u r w h o l e b o d y feels l i g h t ...l i k e a
w a t e r lily flo at in g o n t h e w a t e r .. .y o u h a v e n o w h e r e t o g o . . n o t h i n g
t o d o .. .y o u ar e fr ee as t h e c l o u d flo at in g in t h e s k y . ... ( B r e a t h e .)
( Si n g i n g o r m u sic fo r so m e m i n u t e s.) ( B r e a t h e .)
B r in g y o u r aw a r e n e ss b a c k t o y o u r b r e a t h i n g .. .t o y o u r a b d o m e n r i s
in g an d fallin g . ( B r e a t h e .)
F o l l o w i n g y o u r b r e a t h in g , b e c o m e aw a r e o f y o u r ar m s a n d l e g s...
y o u m a y w a n t t o m o v e t h em a lit t le an d st r et c h . ( B r e a t h e .)
W h e n y o u feel r ead y , sl o w l y sit u p . ( B r e a t h e .)
W h e n y o u ar e r ead y , sl o w l y st an d u p .
MINDFUL MOVEMENTS
T h e T e n M in d fu l M o v e m e n t ex e r c i se s ar e e a sy t o d o at h o m e , b y
y o u r self, o r w it h o t h er s. Y o u c an d o t h em in sid e y o u r h o m e o r o u t
sid e in t h e p ar k . Y o u c an d o t h em e v e r y d a y o r ju st o n c e in a w h ile.
Pract ice
St a n d w it h y o u r feet fi r m ly o n t h e g r o u n d . Y o u r k n ees ar e so ft ,
slig h t ly b en t a n d n o t l o c k ed . St a n d u p r ig h t in a r elax ed w ay , w it h
y o u r sh o u ld e r s lo o se. I m ag in e an in v isib le t h r ead is a t t a c h e d t o t h e
lo p o f y o u r h ead an d it p u lls y o u u p t o w a r d t h e sk y . K e e p i n g y o u r
b o d y st r aig h t , t u c k y o u r c h i n in sl i g h t l y so y o u r n ec k can r elax .
B eg in b y p r a c t ic i n g a lit t le b it o f c o n sc i o u s b r eat h in g . M a k e su r e
y o u r feet ar e p l a c e d fir m ly o n t h e ear t h , y o u r b o d y is c e n t e r e d , y o u r
b ac k is st r a i g h t , an d y o u r sh o u ld er s ar e r elax ed . A l l o w y o u r b r e a t h
in g t o c o m e d o w n in t o y o u r b elly. Y o u m a y lik e t o sm ile an d e n jo y
st an d i n g fo r ju st o n e m o m e n t .
M I ND FUL M o v em en t O NE B eg in w it h y o u r fe et sl i g h t l y ap ar t , ar m s
.i t y o u r sid e s. B r e a t h in g in , k e e p y o u r e l b o w s st r aig h t as y o u lift y o u r
.i r m s in fr o n t o f y o u u n t il t h e y 'r e sh o u l d e r lev el, h o r iz o n t a l t o t h e
g r o u n d . B r e a t h in g o u t , b r i n g y o u r ar m s d o w n ag ain t o y o u r sid es.
R e p e a t t h e m o v e m e n t t h r ee m o r e t im es.
M in d f u l M o v em en t Tw o B eg in w it h y o u r ar m s at y o u r sid es.
B r eat h in g in , lift y o u r ar m s in fr o n t o f y o u in o n e c o n t in u o u s
m o v e m e n t , b r i n g i n g t h em all t h e w a y u p an d st r e t c h i n g t h em ab o v e
y o u r h ead . T o u c h t h e sk y ! T h i s m o v e m e n t can b e d o n e w it h yo u i
p alm s e it h e r fa c in g in w ar d t o w a r d ea c h o t h er , o r fa c i n g fo r w a r d as
y o u r e ac h u p . B r e a t h in g o u t , b r i n g y o u r ar m s sl o w l y d o w n ag ain to
y o u r sid es. R e p e a t t h r ee m o r e t im e s.
M I N D FUL M o v em en t T h r ee B r e a t h i n g in , lift y o u r ar m s o u t t o t h e
sid e, p alm s u p , u n t il y o u r ar m s ar e sh o u l d e r lev el, p ar allel t o t h e
g r o u n d . B r e a t h in g o u t , b e n d y o u r e l b o w s an d t o u c h y o u r sh o u ld er s
w it h y o u r fi n g er t ip s, k e e p i n g y o u r u p p e r ar m s h o r iz o n t al. B r eat h in g
in , o p e n y o u r ar m s, e x t e n d i n g t h em u n t il t h e y 'r e st r e t c h e d o u t t o a
h o r iz o n t a l p o sit io n ag ain . B r e a t h in g o u t , b e n d y o u r e l b o w s, b r i n g
in g y o u r fin g er t ip s b a c k t o y o u r sh o u l d e r s.W h e n y o u b r e a t h e in ,
y o u 'r e lik e a fl o w e r o p e n i n g t o t h e w a r m su n . B r e a t h in g o u t , t h e
fl o w e r c lo ses. F r o m t h is p o sit io n w it h y o u r fin g er t ip s o n y o u r sh o u l
d er s, d o t h e m o v e m e n t t h r ee m o r e t im es. T h e n l o w e r y o u r ar m s
b a c k d o w n t o y o u r sid es.
M I N D FUL M o v em en t Fo u r In t h is ex e r c i se , y o u m a k e a lar g e cir c le
w it h y o u r ar m s. B r e a t h in g in , b r i n g y o u r ar m s st r aig h t d o w n in fr o n t
o f y o u w it h y o u r p alm s t o g et h er . R aise y o u r ar m s u p an d sep ar at e
y o u r h a n d s so y o u r ar m s c an st r et c h u p o v e r y o u r h ead . B r eat h in g
o u t , c o n t i n u e t h e c ir c le, w it h y o u r ar m s c i r c l i n g b ac k , u n t il y o u r
fin g er s p o in t d o w n t o w a r d t h e g r o u n d . B r e a t h in g in , lift y o u r ar m s
u p b e h i n d y o u an d r ev er se t h e cir c le. B r eat h e o u t as y o u b r i n g y o u r
p alm s t o g e t h e r an d y o u r ar m s c o m e d o w n in fr o n t o f y o u . R ep eat
t h r ee m o r e t im es.
M I ND FUL M o v em en t Fi v e A d ju st y o u r feet so t h e y 'r e sh o u l d e r - w i d t h
ap ar t a n d p u t y o u r h a n d s o n y o u r w aist . A s y o u d o t h is ex e r c i se , k eep
y o u r leg s st r aig h t b u t n o t lo c k ed , an d y o u r h e a d c e n t e r e d o v e r y o u r
b o d y . B r e a t h in g in , b en d fo r w a r d at t h e w aist an d b eg in t o m ak e
a c ir c le t o t h e b a c k w it h y o u r u p p e r b o d y . W h e n y o u 'r e h a lfw a y
Physical Pract ices 65
t h r o u g h t h e c ir c le, y o u r u p p e r b o d y le a n i n g b ac k , b r e a t h e o u t w h i l e
y< mi c o m p l e t e t h e c ir c le, e n d i n g w it h y o u r h e a d in fr o n t o f y o u w h ile
y o u 'r e st ill b e n t at t h e w aist . T h e n c ir c le, in t h e sam e w a y , in t h e
o t h er d i r e c t i o n . R e p e a t t h e ser i es o f m o v e m e n t s t h r ee m o r e t im es.
M in d f u l M o v em en t Si x In t h is ex e r c i se , y o u t o u c h t h e sk y an d t h e
i .n t h . St a n d w it h y o u r feet h ip - w i d t h ap ar t . B r e a t h in g in , b r i n g y o u r
,t i m s u p a b o v e y o u r h ead , p alm s fo r w ar d . St r e t c h all t h e w a y u p an d
l i i i >k u p as y o u t o u c h t h e sk y . B r e a t h in g o u t , b e n d at t h e w a ist as y o u
hi m g y o u r ar m s d o w n t o t o u c h t h e ear t h . If t h er e is t e n si o n in y o u r
n eck , let it g o . F r o m t h is p o sit io n , b r e a t h e in an d k e e p y o u r b ac k
st r a i g h t as y o u c o m e all t h e w a y b a c k u p an d t o u c h t h e sk y . T o u c h
t h e ear t h an d sk y t h r ee m o r e t im es
M I NDFUL M o v em en t Se v e n T h i s e x e r c i se is c a lle d t h e fr o g . B eg in
w it h y o u r h a n d s o n y o u r w aist , h eels t o g et h er , feet t u r n ed o u t t o
lo r m a V , so t h at t h e y m a k e a n i n e t y - d e g r e e an g le. B r e a t h in g in ,
u se u p o n y o u r t o e s, k e e p y o u r b a c k st r aig h t , an d b en d y o u r k n ees.
K e e p i n g y o u r u p p e r b o d y c e n t e r e d , g o d o w n as lo w as y o u c o m f o r t
ab ly c an , m a in t a in i n g y o u r b alan c e. B r e a t h in g in , st r aig h t en y o u r
k n ees a n d c o m e all t h e w a y u p , st i l l st a n d i n g o n y o u r t o es. F r o m t h is
p o sit io n , r ep eat t h e m o v e m e n t t h r ee m o r e t im es, r e m e m b e r i n g t o
b r eat h e sl o w l y an d d eep ly .
M I ND FUL M o v em en t Ei g h t St ar t w it h y o u r feet t o g e t h e r a n d y o u r
h an d s o n y o u r w aist . B eg in b y p u t t in g all y o u r w e i g h t o n y o u r left
lo o t . B r e a t h in g in , lift y o u r r ig h t t h ig h as y o u b en d y o u r k n ee an d
k eep y o u r t o es p o in t e d t o w a r d t h e g r o u n d . B r e a t h in g o u t , st r et c h
y o u r r ig h t le g o u t in fr o n t o f y o u , k e e p in g y o u r t o es p o in t ed . B r e a t h
in g in , b e n d y o u r k n ee an d b r i n g y o u r fo o t b a c k t o w a r d y o u r b o d y .
B r eat h in g o u t , p u t y o u r r ig h t fo o t b a c k o n t h e g r o u n d . N e x t p u t all
y o u r w e i g h t o n t o y o u r r ig h t fo o t an d d o t h e m o v e m e n t w it h t h e
o t h e r leg . R e p e a t t h e ser ies o f m o v e m e n t s t h r ee m o r e t im es.

M I N D FUL M o v em en t N in e In t h is ex er c ise, y o u m ak e a c ir c le w it h
y o u r leg. B eg in w it h y o u r feet t o g e t h e r an d y o u r h an d s o n y o u r w aist .
Pu t y o u r w e i g h t o n y o u r left fo o t an d , b r e a t h in g in , lift y o u r r igh t
leg in fr o n t o f y o u an d c ir c le it t o t h e sid e. B r eat h in g o u t , c o n t in u e
t h e c ir c le t o t h e b ac k an d b r i n g y o u r leg d o w n b eh i n d y o u , allo w i n g
y o u r t o es t o t o u c h t h e g r o u n d . B r eat h in g in , lift y o u r leg u p b eh in d
y o u an d c ir c le it t o t h e sid e . B r eat h in g o u t , c o n t in u e t h e c ir c le t o t h e
fr o n t . T h e n lo w e r y o u r leg an d p u t y o u r fo o t o n t h e g r o u n d , allo w i n g
y o u r w e i g h t t o ag ain b e o n b o t h feet . St a n d feet t o g et h er , w e i g h t o n
b o t h feet . N o w d o t h e e x er c ise w it h t h e o t h e r leg. R ep eat t h e ser ies
o f m o v e m e n t s t h r ee m o r e t im es.
M I ND FU L M o v em en t T en T h i s e x e r c i s e i s d o n e i n a l u n g e p o s i t i o n .
St a n d w it h y o u r feet sl i g h t l y w i d e r t h an sh o u ld e r - w i d t h ap ar t . T u r n
t o t h e r ig h t an d p u t y o u r r ig h t fo o t o u t in fr o n t o f y o u so y o u ar e in
a lu n g e. Pu t y o u r left h a n d o n y o u r w aist an d y o u r r ig h t ar m at y o u r
sid e. B r e a t h in g in , b en d y o u r r ig h t k n ee, b r i n g i n g y o u r w e i g h t o v er
y o u r r ig h t fo o t as y o u lift y o u r r ig h t ar m w it h t h e p alm o f y o u r h an d
fa c in g o u t w a r d in fr o n t o f y o u , a n d st r et ch it t o t h e sk y ! B r eat h e o u t ,
st r a i g h t e n i n g y o u r k n ee an d b r i n g i n g y o u r r ig h t ar m b a c k t o y o u r
sid e. R e p e a t t h e m o v e m e n t t h r ee m o r e t im es.
Sw i t c h leg s, p u t t in g y o u r r ig h t h an d o n y o u r w aist . R e p e a t t h e
m o v e m e n t o n t h e left fo u r t im es. T h e n b r i n g y o u r feet b a c k t o g e t h e r
ag ain .
Y o u h a v e fin ish ed t h e T en M in d fu l M o v e m e n t s. St a n d fi r m ly o n
t w o feet a n d b r e a t h e in a n d o u t . Feel y o u r b o d y r elax . E n jo y y o u r
b r eat h in g .
R E L A T I O N SH I P &
C O M M U N I T Y PR A C T IC ES
CREATING AND M AINTAINING
A SANGHA
In so c ie t y , m u c h o f o u r su ffe r i n g c o m e s fr o m fe e li n g d i sc o n n e c t e d
fr o m o n e an o t h er . W e o ft e n d o n 't feel a r eal c o n n e c t i o n e v e n w it h
p e o p le w e liv e c lo se t o , o u r n e i g h b o r s, o u r c o w o r k e r s, an d e v e n o u r
lam i ly m e m b e r s. E a c h p e r so n liv es sep ar at ely , cu t o f f fr o m t h e su p
p o r t o f t h e c o m m u n it y .
P r a c t ic in g m in d fu ln ess, w e b eg in t o see o u r c o n n e c t i o n w it h
o t h e r h u m a n b ein g s. T o fl o u r i sh in o u r o w n p r a c t ic e an d t o su p p o r t
o t h er s, w e n eed a c o m m u n it y . In B u d d h ism , a p r ac t ic e c o m m u n i t y
is c a l l e d a San gh a. T h e B u d d h a h ad a Sa n g h a o f m o n k s, n u n s, lay-
w o m e n , an d lay m en . W e c an m ak e o u r fam ilies in t o a Sa n g h a . W e
can m a k e o u r w o r k p l a c e in t o a Sa n g h a , o u r n e i g h b o r h o o d in t o a
Sa n g h a , lo c al g o v e r n m e n t in t o a Sa n g h a , an d ev e n t h e C o n g r e ss
c o u l d t u r n in t o a Sa n g h a if e v e r y o n e k n e w t h e art o f d e e p list en in g
,i n d l o v i n g sp eec h .
B ei n g w it h a Sa n g h a c an h eal t h ese fe e li n g s o f iso lat io n an d se p
ar at io n . W e p r ac t ic e t o g et h er , so m e t im e s w e eat sid e b y sid e an d
i lean p o t s t o g et h er . Ju s t b y p a r t i c i p a t i n g w it h o t h e r p r ac t it io n er s
in d a i ly ac t iv it ies, w e c an e x p e r i e n c e a t a n g i b l e fee li n g o f lo v e an d
ac c e p t a n c e .
T h e Sa n g h a is a g a r d e n , fu ll o f m a n y v a r iet i es o f t r ees an d fl o w er s.
W h e n w e c an l o o k at o u r se lv e s an d at o t h e r s as b eau t ifu l, u n iq u e
llo w er s an d t r ees w e c an t r u ly g r o w t o u n d e r st a n d an d lo v e o n e
.m o t h e r . O n e fl o w e r m a y b l o o m e a r ly in t h e sp r i n g an d a n o t h e r
llo w er m a y b lo o m in lat e su m m er . O n e t r ee m a y b ea r m a n y fr u its
an d a n o t h e r t r ee m a y o f fe r c o o l sh ad e. N o o n e p lan t is g r e a t e r o r
70 Relationship and Community Practices
l e sse r o r t h e sam e as a n y o t h e r p lan t in t h e g a r d e n . E a c h m em b er
o f t h e Sa n g h a also h as u n iq u e g ift s t o o f fe r t o t h e c o m m u n it y . W c
e a c h h a v e ar eas t h at n e e d at t en t io n as w ell. W h e n w e c an ap p r eciat e
e a c h m e m b e r 's c o n t r i b u t i o n an d see o u r w e a k n e sse s as p o t en t ial fo i
g r o w t h , w e c an lear n t o liv e t o g e t h e r h a r m o n io u sl y . O u r p r ac t ic e r.
t o see t h at w e ar e a fl o w e r o r a t r ee, an d w e ar e t h e w h o l e g ar d en .i s
w ell, all in t e r c o n n e c t e d .
T o b e r eally m e a n s t o in t er - b e. Ju s t as a fl o w e r r elies o n t h e su n
sh in e, o n t h e c lo u d , o n t h e ear t h in o r d e r t o b e, so it is w i t h all o f us
N o n e o f u s c an b e b y o u r se lv e s alo n e. I n t e r b e in g is t h e t e a c h in g til
t h e B u d d h a t h at e v e r y t h i n g is m a d e b y an d m ad e u p o f ev er yt h in ^ !
else. If w e r et u r n e v e r y t h i n g t o its so u r c e, t h e r e 's n o t h i n g left an v
m o r e. If w e r et u r n t h e su n sh in e t o t h e su n , t h e w a t e r t o t h e clo u d ,
t h e so il t o t h e ear t h , t h en t h er e can n o l o n g e r b e a n y flo w er . A flo w er
is m a d e o n l y o f n o n - fl o w e r elem en t s. T h a t is w h y w e sa y a flo w ei
is e m p t y o f se l f ,- i t 's e m p t y o f a sep ar at e self. I t 's fu ll o f e v er y t h in g
an d e m p t y o f a sep ar at e self. W e ar c e m p t y , an d w e ar e m a d e o f th e
c o sm o s. L o o k i n g at o n e p er so n , w e c an see t h e w h o l e c o sm o s an d
all o u r an c est o r s. In e a c h p er so n , w e c an see t h e air, w a t e r , j o u r n e y s,
jo y s, an d so r r o w s t h at h a v e c o m e b efo r e u s. W e c o n t a in all in foi
m at io n n e e d e d fo r t h e u n d e r st a n d i n g o f t h e c o sm o s. If w e can see
t h e n at u r e o f in t er b ein g , t h en w e w ill su ffer m u c h less an d w e w ill
u n d er st an d w h y it is i m p o r t a n t t o b e in c o m m u n it y .
In p r a c t ic i n g t o g e t h e r as a c o m m u n it y , o u r p r a c t ic e o f m in d lu l
n ess b e c o m e s m o r e jo y f u l , r elax ed , an d st ead y . W e ar e b ells o f m in d
fu ln ess fo r e a c h o t h er , su p p o r t in g an d r e m i n d i n g e a c h o t h e r alo n y
t h e p at h o f p r ac t ic e. W i t h t h e su p p o r t o f t h e c o m m u n it y ; w e t on
p r a c t ic e t o c u lt iv at e p e a c e a n d j o y w it h i n an d a r o u n d u s, a s a g i f t fm
all o f t h o se w h o m w e l o v e an d c a r e fo r. W e c an c u lt iv at e o u r so lid
it y an d fr e e d o m — so lid in o u r d e e p e st asp ir at io n a n d fr ee fr o m our
fea r s, m isu n d e r st a n d i n g s, an d su ffer in g .

Relationship and Community Pract ices 71
hictice
m illin g a Sa n g h a is li k e p la n t i n g a su n flo w er . Y o u n e e d t o b e a w ar e
I w h ic h c o n d i t i o n s w ill su p p o r t t h e f l o w e r 's g r o w t h an d w h i c h
n m lit io n s w ill o b st r u c t its g r o w t h . Y o u n eed h e a l t h y seed s, sk illed
HI t i m e r s, an d p l e n t y o f su n sh in e an d r o o m t o g r o w . W h e n y o u
iik ikc in Sa n g h a b u ild in g , t h e m o st im p o r t a n t t h in g t o r e m e m b e r
(h at w e ar e d o i n g it t o g et h er . T h e m o r e y o u e m b r a c e t h e Sa n g h a ,
H r m o r e y o u c an let g o o f t h e fee li n g o f a sep ar at e self. Y o u can
lax in t o t h e c o l l e c t i v e w i sd o m an d in sig h t s o f t h e Sa n g h a an d see
I c.ir ly t h at t h e Sa n g h a e y e s an d h a n d s a n d h ear t ar e g r e a t e r t h an
• I t 'l l o f a n y in d iv id u al m e m b e r o f t h e Sa n g h a .
II y o u liv e w it h y o u r fam i ly o r w it h c l o se fr ie n d s, t h is is a g o o d
I .i t e t o b eg in . Y o u r fa m i ly a n d fr ien d s c a n b e y o u r Sa n g h a . Y o u can
U o i r eat e a " w o r k p l a c e Sa n g h a ” b y p r a c t i c i n g l o v e an d u n d er st an d -
m< w ilh c o w o r k e r s an d se e i n g ea c h p er so n as a b e l o v e d b r o t h e r o r
K i n Y o u c an p r ac t ic e w a l k i n g m e d it at io n e v e r y t im e y o u m o v e
through a co r r id o r .
II p o ssi b le, sit , w alk , o r eat m in d fu l l y t o g e t h e r w it h o n e o t h e r
|tr iso n d u r in g y o u r b r eak s. Y o u c an in v it e t h e b ell an d in v it e o t h e r s
lo d o so w it h y o u , o r p r a c t ic e t e l e p h o n e m e d it a t i o n at w o r k . A
S.m g h a m a y st ar t sm al l ,- it c an b e a Sa n g h a o f t w o . If e v e n ju st t w o
p e o p le c r e a t e a Sa n g h a an d an a t m o sp h e r e o f m in d fu ln e ss, t h e
p r .ic e a n d h a r m o n y a r o u n d y o u w ill g r o w an d so o n y o u r Sa n g h a
Will g r o w t o o .
BEGINNING ANEW
T o b e g i n a n e w is t o lo o k d e e p l y an d h o n e st l y at o u r selv es, o u r p n sl
ac t io n s, sp e e c h , an d t h o u g h t s an d t o c r e a t e a fr e sh b e g i n n i n g w it h in
o u r se lv e s an d in o u r r e lat i o n sh ip s w it h o t h er s. W e p r a c t ic e B egin
n i n g A n e w t o c le a r o u r m in d an d k e e p o u r p r a c t ic e fr esh . W h e n .1
d iffic u lt y ar ises in o u r r e la t i o n sh ip s an d o n e o f u s feels r esen t m en t 01
h u r t , w e k n o w it is t im e t o b e g i n an ew .
B e g i n n i n g A n e w h e lp s u s d e v e l o p o u r k in d sp e e c h an d c o m p .is
sio n at e list en in g b e c a u se it is a p r a c t i c e o f r e c o g n i t io n a n d a p p r e t 1.1
t io n o f t h e p o sit i v e e le m e n t s w it h i n o u r Sa n g h a . R e c o g n i z i n g o t h er s'
p o sit iv e t r ait s a llo w s u s t o see o u r o w n g o o d q u alit ie s as w ell. A lo n n
w it h t h ese g o o d t r ait s, w e ea c h h a v e ar eas o f w e a k n e ss, su c h a s t alk
in g o u t o f o u r a n g e r o r b e i n g c a u g h t in o u r m isp e r c ep t i o n s. A s in .1
g a r d e n , w h e n w e "w a t er t h e flo w er s" o f l o v i n g k i n d n e ss a n d co m
p assio n in e a c h o t h er , w e also t ak e e n e r g y a w a y fr o m t h e w e ed s <>l
an ger , je a lo u sy , an d m isp e r c ep t i o n .
W e c an p r ac t ic e B e g i n n i n g A n e w e v e r y d a y b y e x p r e ssi n g 0 111
ap p r e c i a t io n t o t h e p e o p l e in o u r c o m m u n i t y .a n d a p o l o g i z i n g righ t
a w a y w h e n w e d o o r sa y so m e t h i n g t h at h u r t s t h em . W e c an p o lit ely
let o t h e r s k n o w w h e n w e h a v e b ee n h u r t as w ell. T h e h ealt h an d
h a p p in e ss o f t h e w h o l e c o m m u n i t y d e p e n d s o n t h e h a r m o n y , p eace,
an d j o y t h at ex ist b e t w e e n e v e r y o n e .
I'hiL lice
At IM um V i l l a g e w e p r a c t ic e B eg i n n i n g A n e w e v e r y w e e k . E v e r y -
sit s in a c i r c l e w it h a v a se o f fr e sh flo w er s in t h e c en t er , an d
W< lo l l o w o u r b r e a t h i n g as w e w ait fo r t h e fac ilit at o r t o b eg in . T h e
I f r e m o n y h as t h r ee p a r t s: fl o w e r w a t e r i n g , e x p r e ssi n g r eg r et s, an d
i hp r essin g h u r t s an d d iffic u lt ie s. T h i s p r a c t ic e c an p r e v e n t fe elin g s
i >! h u r t fr o m b u il d in g u p o v e r t h e w e e k s an d h elp s m ak e t h e sit u at io n
null lo r e v e r y o n e in t h e c o m m u n it y .
I W e b e g i n w it h fl o w e r w a t e r i n g . W h e n so m e o n e is r e a d y t o sp eak ,
si n lo in s h e r p alm s an d t h e o t h e r s jo in t h eir p alm s t o sh o w t h at sh e
lin s t h e r ig h t t o sp eak . T h e n sh e st an d s, w a lk s sl o w l y t o t h e flo w -
| I V t ak es t h e v a se in h e r h an d s, an d r et u r n s t o h er sea t . W h e n sh e
i " - .i k s, h e r w o r d s r eflect t h e fr esh n ess a n d b e a u t y o f t h e flo w er s t h at
M ic in h er h an d s. D u r i n g fl o w e r w a t e r i n g , t h e sp e a k e r a c k n o w l e d g e s
th<' w h o l e so m e , w o n d e r fu l q u alit ies o f t h e o t h er s. It is n o t f l at t er y ,-
W e .l l w a y s sp e a k t h e t r u t h . E v e r y o n e h as st r o n g p o in t s t h at can b e
m i ’ ll w it h aw ar en ess. N o o n e can in t er r u p t t h e p er so n h o l d i n g t h e
lln w er s. S h e is a l l o w e d as m u c h t im e as sh e n eed s, an d e v e r y o n e else
p r ac t ic es d e e p li st en in g . W h e n sh e h as fin ish ed sp e a k in g , sh e st an d s
u p .u id sl o w l y r et u r n s t h e v a se t o t h e c e n t e r o f t h e r o o m .
W e sh o u ld n o t u n d e r e st im a t e t h e fi r st st ep o f fl o w e r w a t e r i n g .
W h e n w e c an sin c e r e ly r e c o g n i z e t h e b eau t ifu l q u alit ies o f o t h e r
p eo p le, it is v e r y d ifficu lt t o h o ld o n t o o u r feelin g s o f a n g e r an d
r esen t m en t . W e w ill n at u r ally so ft en a n d o u r p e r sp e c t iv e w ill
b ec o m e w i d e r an d m o r e in c lu siv e o f t h e w h o l e r ealit y. W h e n w e
,m n o l o n g e r c a u g h t in m i sp e r c ep t i o n s, ir r it at io n , an d ju d g m e n t ,
w e can e a sily fin d t h e w a y t o r e c o n c i le o u r se lv e s w it h o t h e r s in o u r
i ( im m u n it y o r fam ily. T h e e sse n c e o f t h is p r a c t ic e is t o r est o r e lo v e
an d u n d e r st a n d i n g b e t w e e n m e m b e r s o f t h e c o m m u n it y . T h e fo r m
i l i .i t t h e p r a c t ic e t ak es n eed s t o b e a p p r o p r ia t e t o t h e sit u at io n an d
p eo p le in v o lv e d . It is a l w a y s h e l p fu l t o c o n su lt w it h o t h er s w h o h a v e
m o r e e x p e r i e n c e in t h e p r a c t ic e a n d h a v e g o n e t h r o u g h sim ila r dil
A cu it ies in o r d e r t o b en efit fr o m t h eir e x p e r i e n c e s.
In t h e se c o n d p ar t o f t h e c e r e m o n y , w e e x p r e ss r eg r et s fo r an y '
t h in g w e h a v e d o n e t o h u r t o t h er s. It d o e s n o t t ak e m o r e t h an o n e
t h o u g h t l ess p h r ase t o h u r t so m e o n e . T h e c e r e m o n y o f B egin n in g,
A n e w is an o p p o r t u n i t y fo r u s t o r ecall so m e r eg r et fr o m ear lier in
t h e w e e k an d u n d o it.
In t h e t h ir d p ar t o f t h e c e r e m o n y , w e e x p r e ss w a y s in w h ic h
o t h e r s h a v e h u r t u s. L o v i n g sp e e c h is c r u c i a l. W e w a n t t o h eal t h e
c o m m u n it y , n o t h ar m it. W e sp eak fr an k ly , b u t w e d o n o t w a n t t o b e
d est r u c t iv e. L i st en in g m e d it a t i o n is an im p o r t a n t p ar t o f t h e p rac
t ice. W h e n w e sit a m o n g a c i r c l e o f fr ie n d s w h o ar e all p r ac t ic in g
d e e p li st en i n g , o u r sp e e c h b e c o m e s m o r e b eau t ifu l an d m o r e co n
st r u ct iv e. W e n e v e r b la m e o r ar g u e.
In t h is fin al p ar t o f t h e c e r e m o n y , c o m p a ssi o n a t e list e n i n g is cr u
cial. W e li st e n t o a n o t h e r 's h u r t s an d d ifficu lt ies w it h t h e w illin g n ess
t o r e liev e t h e su ffer in g o f t h e o t h e r p er so n , n o t t o ju d g e o r ar gu e
w it h h er. W e list e n w it h all o u r at t en t io n . E v e n if w e h ear so m e t h i n g
t h at is n o t t r u e, w e c o n t i n u e t o list e n d e e p l y so t h e o t h e r p er so n can
e x p r e ss h e r p ain an d r elease t h e t en sio n s w it h i n h er self. If w e r ep ly
t o h er o r c o r r e c t h er , t h e p r a c t ic e w ill n o t b e a r fru it. W e ju st list en . II
w e n eed t o tell t h e o t h e r p er so n t h at h e r p e r c e p t i o n w a s n o t co r r ect ,
w e c an d o t h at a few d a y s later, p r i v a t e ly an d calm ly . T h e n , at t h e
n ex t B e g i n n i n g A n e w sessio n , sh e m a y b e t h e p er so n w h o r ectifies
t h e er r o r , an d w e w ill n o t h a v e t o sa y a n y t h i n g . W e c lo se t h e c e r
e m o n y w it h a so n g o r b y h o l d i n g h an d s w it h e v e r y o n e in t h e cir cle
an d b r e a t h i n g fo r a m in u t e.
PEACE TREATY
Su p p o se o u r fr ien d o r p a r t n e r say s so m e t h i n g u n k in d t o u s, an d w e
l e d h u r t . If w e r e p l y r ig h t aw ay , w e r i sk m a k i n g t h e sit u at io n w o r se.
A n o t h e r o p t i o n is t o b r e a t h e in an d o u t t o c alm o u r selv es, a n d w h e n
w e ar e c a lm e n o u g h , say , "D a r li n g , w h a t y o u ju st said h u r t m e. I
w o u ld lik e t o l o o k d e e p l y in t o it, a n d 1w o u ld lik e y o u t o l o o k d e e p l y
In t o it, also . T h e n w e can m a k e an a p p o i n t m e n t fo r so m e t im e lat er
in t h e w e e k t o l o o k at it t o g e t h e r ." O n e p er so n l o o k i n g at t h e r o o t s
ol o u r su ffe r i n g is g o o d , t w o p e o p l e l o o k i n g at it is b e t t e r , a n d t w o
p eo p le l o o k i n g t o g e t h e r is b est .
W e m a y b e at w a r w it h o u r se lv e s in sid e, h u r t in g o u r b o d i e s w it h
d r u g s o r a lc o h o l . N o w w e h a v e t h e o p p o r t u n i t y t o sig n a t r e a t y w it h
o u r b o d ie s, o u r feelin g s, an d o u r e m o t io n s. O n c e w e m a k e a p e a c e
t r eat y w it h t h em , w e can h a v e so m e p e a c e , an d w e can b e g in t o b e
r e c o n c i le d w it h o u r b e l o v e d . If t h er e is a w a r i n si d e u s, it is v e r y e asy
to st ar t a w a r w it h o u r b e l o v e d , n o t t o m e n t i o n w it h o u r en em ies.
I h e w a y w e t alk t o o u r l o v e d o n e s an d t h e w a y w e act t o w a r d t h em
d e t er m in es if w e ar e t r eat in g t h em as l o v e d o n e s o r as en e m ie s. If
o u r b e l o v e d is o u r e n e m y , h o w c an w e h o p e t o h a v e p e a c e in t h is
( o u n t r y an d in t h e w o r ld ?
W e all h a v e t h e seed o f w i sd o m in u s. W e k n o w t h at p u n ish in g
lead s u s n o w h e r e , an d y e t w e ar e a lw a y s t r y i n g t o p u n ish so m e o n e .
W h e n o u r b e l o v e d say s o r d o e s so m e t h i n g t h at m ak es u s su f fer , w e
w an t t o p u n ish t h em , b e c a u se w e b e l i e v e t h at b y p u n ish in g t h em
w e w ill g e t so m e r elief. T h e r e ar e t im es w h e n w e ar e lu c id an d w e
k n o w t h at t h is is c h i l d i sh an d ig n o r an t , b e c a u se w h e n w e m a k e o u r
b e l o v e d o n e s su ffer , t h e y w ill also t r y t o g e t so m e r elief b y p u n ish in g
u s in t u r n , an d t h er e w ill b e an esc a la t io n o f p u n ish m en t .
T h e P e a c e T r e a t y an d t h e P e a c e N o t e ar e t w o t o o ls t o h e lp us
h eal a n g e r an d h u r t in o u r r elat io n sh ip s. W h e n w e sig n t h e P eac e
T r eat y , w e ar e m a k i n g p e a c e n o t ju st w it h t h e o t h e r p er so n , b u t
w it h i n o u r selv es.
Pract ice
T h e t ex t o f t h e P e a c e T r e a t y is b elo w . It h e lp s t o r eally sig n it, as
o p p o se d t o ju st r e a d i n g a b o u t it. In t h e t r eat y , it su g g e st s F r id ay
n ig h t as t h e n i g h t fo r d isc u ssio n . Y o u c a n p ic k a n y n ig h t , b u t t h e
t r eat y su g g e st s F r id ay e v e n i n g is g o o d fo r t w o r easo n s. If i t 's F r i d a y
a ft e r n o o n w h e n y o u b eg in , y o u can p ic k t h e fo l l o w i n g F r id ay. F ir st ,
y o u ar e st ill h u r t , an d it m a y b e t o o r isk y if y o u b eg in d i sc u ssi n g it
n o w . Y o u m ig h t sa y t h in g s t h at w ill m ak e t h e sit u at io n w o r se . Fr o m
n o w u n t il F r i d a y e v e n i n g , y o u c an p r a c t ic e l o o k i n g d e e p l y in t o t h e
n at u r e o f y o u r su ffer in g , an d t h e o t h e r p e r so n can t o o . W h i l e d r i v
in g, y o u w ill also h a v e a c h a n c e t o lo o k d e e p l y in t o it. B e f o r e F r id ay
n ig h t , o n e o r b o t h o f y o u m a y see t h e r o o t o f t h e p r o b le m a n d b e
ab le t o t ell t h e o t h e r an d a p o l o g i z e . T h e n o n F r id ay n ig h t , y o u can
h a v e a c u p o f t ea t o g e t h e r an d e n jo y ea c h o t h er . T h i s is t h e p r ac t ic e
o f m e d it at io n . M e d i t a t i o n is t o c alm o u r se lv e s an d t o lo o k d e e p l y
in t o t h e n at u r e o f o u r su ffer in g .
If b y F r id ay e v e n i n g t h e su ffe r i n g h as n o t b ee n t r an sfo r m ed ,
y o u w ill b e ab le t o p r a c t ic e t h e ar t o f A v a lo k it e sh v a r a : o n e p er so n
e x p r e ssi n g h im self, w h i l e t h e o t h e r p er so n li st e n s d e e p l y . W h e n y o u
sp eak , y o u t ell t h e d e e p e st k in d o f t r u t h u si n g l o v i n g sp e e c h , t h e
k in d o f sp e e c h t h e o t h e r p e r so n c an u n d e r st a n d an d ac c e p t . W h i l e
li st en in g , y o u k n o w t h at y o u r li st en in g m u st b e o f a g o o d q u a li t y t o
r eliev e t h e o t h e r p er so n o f h is su ffer in g . T h e se c o n d r easo n fo r w a i t
in g u n t il F r id ay is t h at w h e n y o u n eu t r ali z e t h at fe e li n g o n F r id ay
e v e n i n g , y o u h a v e Sa t u r d a y a n d Su n d a y t o e n jo y b e i n g t o g et h er .
P e a c e T r e a t y
In order t hat we may live long and happily together, in order t hat we may
cont inually develop and deepen our love and understanding, we the under
signed vow to observe and pract ice thefollowing:
I, t h e o n e w h o is a n g r y , a g r e e t o:
I . R efr ain fr o m sa y i n g o r d o i n g a n y t h i n g t h at m ig h t c au se fu r t h er
d a m a g e o r e sc alat e t h e an g er .
1. N o t su p p r ess m y an ger .
3. P r a c t ic e b r e a t h i n g an d t a k i n g r efu g e in t h e islan d o f m y self.
4. C a l m l y , w it h i n t w e n t y - fo u r h o u r s, t ell t h e o n e w h o h as m ad e
m e a n g r y a b o u t m y a n g e r an d su ffer in g , e it h e r v e r b a l l y o r b y
d e l i v e r i n g a P e a c e N o t e .
5. A sk fo r an a p p o i n t m e n t fo r lat er in t h e w e e k ( e .g ., F r i d a y e v e
n in g ) t o d i sc u ss t h is m a t t e r m o r e t h o r o u g h l y , e it h e r v e r b a l l y o r
b y P e a c e N o t e .
6 . N o t say : "I am n o t an g r y . I t 's o k a y . I am n o t su ffer in g . T h e r e
is n o t h i n g t o b e a n g r y ab o u t , at least n o t e n o u g h t o m a k e m e
a n g r y ."
7. P r a c t ic e b r e a t h i n g an d l o o k i n g d e e p l y in t o m y d ai ly li fe— w h i l e
sit t in g , ly i n g d o w n , st an d in g , an d w a l k i n g — in o r d e r t o see:
a. t h e w a y s I m y se l f h a v e b ee n u n sk ill f u l at t im e s.
b . h o w 1 h av e h u r t t h e o t h e r p er so n b ec a u se o f m y o w n h ab it
en er g y .
c. h o w t h e st r o n g se ed o f a n g e r in m e is t h e p r i m a r y c au se o f
m y an ger .
d . h o w t h e o t h e r p e r so n 's su ffer in g , w h i c h w at er s t h e seed o f
m y an g er , is t h e se c o n d a r y c a u se .
e. h o w t h e o t h e r p er so n is o n l y se e k i n g r elief fr o m h is o r h er
o w n su ffer in g .
f. t h at as l o n g as t h e o t h e r p er so n su ffer s, I c a n n o t b e t a i l y
h ap p y .
8 . A p o lo g iz e im m ed iat ely , w it h o u t w a i t i n g u n t il t h e F r id ay e v e
n in g , as so o n as I r e a liz e m y u n sk illfu ln ess an d la c k o f m i n d
fu ln ess.
9. P o st p o n e t h e F r i d a y m e e t i n g if I d o n o t feel calm e n o u g h t o
m e e t w it h t h e o t h e r p er so n .
I, t h e o n e w h o h as m a d e t h e o t h e r an g r y , a g r e e t o:
1. R esp ec t t h e o t h e r p e r so n 's f e e l i n g s , n o t r i d ic u le h im o r h er, an d
a l l o w e n o u g h t im e fo r h im o r h e r t o c alm d o w n .
2 ..N o t p r ess fo r an i m m e d i a t e d i sc u ssio n .
3. C o n f i r m t h e o t h e r p e r so n 's r eq u est fo r a m eet in g , eit h e r v e r
b a lly o r b y n o t e, a n d assu r e h im o r h er t h at I w ill b e t h er e.
4. P r a c t ic e b r e a t h i n g a n d t a k i n g r e fu g e in t h e isl an d o f m y se l f to
see h o w :
a. I h a v e seed s o f u n k in d n e ss an d a n g e r as w ell as t h e h ab it
e n e r g y t o m ak e t h e o t h e r p er so n u n h ap p y .
b . I h a v e m ist a k e n l y t h o u g h t t h at m a k i n g t h e o t h e r p e r so n su f
fer w o u l d r eliev e m y o w n su ffer i n g .
c. b y m a k i n g h im o r h e r su ffer , I m ak e m y s e l f su f f er .
5. A p o l o g i z e as so o n as I r ealiz e m y u n sk illf u ln ess an d lac k o f
m in d fu ln ess, w it h o u t m a k i n g a n y a t t em p t t o ju st ify m y se l f an d
w it h o u t w a i t i n g u n t il t h e F r id ay m eet in g .
We vow, wit h Lord Buddha as witness and the mindful presence of the
sangha, to abide by these articles and to pract ice wholeheart edly. We invoke
the three gemsfo r protection and to grant us clarit y and confidence.
Signed,
t he_ _ _ _ _ _ Day of
in the Year _ _ _ _ _ _ _ _ i n _ _
Pract ice
T h i s n o t e c an b e u sed w it h t h e P e ac e T r eat y . Y o u c an c o p y it an d
k eep b la n k c o p i e s a v a i lab le in y o u r h o m e a n d w h e r e v e r y o u n eed it.
P e a c e N o t e
Date:
Time:
D ear _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _
This morning (aft ernoon), you said (did) something t hat made me very
angry. I suffered very much. I want you to know this. You said (did):
Please let us both look at what you said (did) and examine the matt er
together in a calm and open manner this Friday evening.
Yours, not very happy right now,_ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

SECOND BODY SYSTEM
In a lar g e c o m m u n i t y o r e v e n a lar g e fam ily, it i sn 't p o ssi b le t o alw a y s
b e aw a r e o f w h a t is g o i n g o n w it h e v e r y o n e . S o in P lu m V i l l a g e w e
h a v e d e v e l o p e d so m e t h i n g c a lle d t h e Se c o n d B o d y sy st em t o h elp
b u ild o u r Sa n g h a . Y o u r o w n b o d y is y o u r F ir st B o d y , an d so m e o n e
else in y o u r fam i ly o r Sa n g h a is y o u r S e c o n d B o d y . Y o u r Se c o n d
B o d y p ic k s so m e o n e else t o b e h e r S e c o n d B o d y an d so o n u n t il y o u
m a k e a c ir c le. In t h is w ay , e v e r y o n e h as so m e o n e t o l o o k aft er , an d
e v e r y o n e is l o o k e d aft er b y so m e o n e else.
L o o k i n g aft er m ean s t a k i n g c ar e o f an d h e l p i n g o u r S e c o n d B o d y
w h e n sh e is p h y si c a l l y ill, afflic t ed in m in d , o r o v e r w o r k e d . F o r
e x a m p le , w h e n w e ar e t r a v e lin g t o g et h er , w e ar e r e sp o n si b le t o see
t h at o u r S e c o n d B o d y is n o t left b eh i n d . W h e n o u r S e c o n d B o d y 's
sp ir it s ar e lo w , w e can fin d a w a y t o r aise t h em . W h e n o u r Se c o n d
B o d y is n o t ab le t o sm ile, w e can h e lp h e r t o sm ile. W h e n sh e h as
t h e flu , w e c an b r i n g h e r fo o d an d m ed ic in e . W e u se t h e Se c o n d
B o d y sy st em in all t h e Plu m V i lla g e p r a c t ic e cen t er s, a n d it r a i se s
t h e q u alit y o f o u r h a p p in ess in li v i n g t o g et h er . It c a n b e a w o n d e r fu l
w a y t o st a y c o n n e c t e d t o t h e w h o l e c o m m u n i t y b y t ak in g c ar e o f
ju st o n e m em b er . In lar g e fam ilies, it w o r k s t h e sa m e .
Pract ice
Y o u r F ir st B o d y is y o u r self. Y o u r S e c o n d B o d y is a n o t h e r p er so n
w h o y o u l o o k aft er as an e x t e n sio n o f y o u r se lf. If y o u ar e m y Se c o n d
B o d y , t h en I am y o u r C a r i n g F r ien d . E v e r y o n e c h o o se s o n e p er so n
Relationship and Communit y Pract ices 81
t o h e h is Se c o n d B o d y , an d t h at p er so n c h o o se s so m e o n e el se ,- s o w e
c r eat e a c o m p l e t e c i r c l e w it h e a c h p e r so n lin k ed t o t h e n ex t . Y o u
sh o u ld feel v e r y c o n n e c t e d t o y o u r S e c o n d B o d y , as if h e is a p ar t
o l y o u r se l f t h at w e w a n t t o p a y at t en t io n t o a n d c ar e fo r. S o if y o u r
S e c o n d B o d y is n o t w e ll, y o u fin d o u t h o w y o u c an assist h im , su ch
.i s b r i n g i n g m eals t o h is r o o m an d let t in g t h e c o m m u n i t y k n o w t h at
y o u r se c o n d b o d y is ill. If y o u n o t i c e t h at y o u r S e c o n d B o d y is less
t h an h a p p y , b y a sk in g an d o b se r v i n g y o u m a y see a w a y t h at y o u can
h elp . If y o u n eed t o m iss an act iv it y , let y o u r C a r i n g F r ien d k n o w .
Y o u r C a r i n g F r ien d is n o t a p o l i c e o ffic er k e e p i n g w a t c h o v e r y o u r
act iv it ies, r at h er h e is so m e o n e w h o sh o w s sp ec ial c ar e a n d c o n c e r n
lo r y o u , a n d y o u in t u r n sh o w sp ec ial c ar e fo r y o u r Se c o n d B o d y .
R e m e m b e r t h at ea c h p e r so n h as so m e w h a t d iffer en t n eed s, so b e
sen sit iv e an d in t ellig en t in h o w y o u sh o w y o u r car e. So m e t i m e s, a
fe w w o r d s o f k in d n ess ar e n e e d e d , an d at o t h e r t im es, d w e l l i n g in
y o u r o w n islan d o f c o n sc i o u s b r e a t h i n g is t h e b est su p p o r t fo r y o u r
fr ien d .
C a r i n g fo r o u r Se c o n d B o d y is a v e r y c o n c r e t e p r a c t ic e fo r u s t o
st ay c o n n e c t e d t o e a c h o t h e r an d t o r ealiz e h o w w e ar e all t r u ly p ar t s
o f o n e b o d y . E v e r y o n e in t h e Sa n g h a h as h is Se c o n d B o d y. T h u s, t h e
p er so n w h o m y o u r S e c o n d B o d y is t a k i n g c a r e o f is y o u r T h i r d B o d y .
T h e r e f o r e , b y t ak in g c ar e o f y o u r S e c o n d B o d y y o u ar e t a k i n g c ar e
o f t h e w h o l e c o m m u n it y .
HUGGING MEDITATION
W h e n w e h u g , o u r h ear t s c o n n e c t an d w e k n o w t h at w e ar e n ot
sep ar at e b ei n g s. H u g g i n g w it h m in d fu ln ess an d c o n c e n t r a t i o n can
b r i n g r e c o n c i lia t i o n , h e alin g , u n d e r st a n d i n g , an d m u c h h ap p in ess.
T h e p r a c t ic e o f m in d fu l h u g g i n g h as h e lp e d so m a n y t o r e c o n c ile
w it h e a c h o t h e r — fat h er s a n d so n s, m o t h e r s an d d au g h t er s, fr ien d s
an d fr ie n d s, an d so m a n y o t h er s.
Pract ice
Y o u m a y p r a c t ic e h u g g i n g m e d it a t i o n w it h a fr ien d , y o u r d au g h t er ,
y o u r fat h er , y o u r p ar t n er , o r ev e n w it h a t r ee. T o p r ac t ic e, fi r st b o w
an d r e c o g n i z e t h e p r e se n c e o f t h e o t h er . C l o se y o u r e y es, t ak e a
d e e p b r eat h , an d v i su aliz e y o u r se l f a n d y o u r b e l o v e d t h r ee h u n d r ed
y e a r s fr o m n o w . T h e n y o u can e n jo y t h r ee d e e p c o n sc io u s b r eat h s
t o b r i n g o u r se lv e s fu lly t h er e. P r ac t ic e b r e a t h in g in an d b r e a t h in g
o u t t o b r i n g y o u r in sig h t o f im p e r m a n e n c e t o life. "B r eat h in g in , I
k n o w t h at life is p r ec i o u s in t h is m o m e n t . B r eat h in g o u t , I ch er ish
t h is m o m e n t o f l i f e ." Sm i l e at t h e p er so n in fr o n t o f y o u , e x p r e ssin g
y o u r d esir e t o h o ld h im o r h e r in y o u r ar m s. T h i s is a p r ac t ic e an d
a r itu al. W h e n y o u b r i n g y o u r b o d y an d m in d t o g e t h e r t o p r o d u c e
y o u r t o t al p r e sen c e, t o b e c o m e fu ll o f life, it is a rit u al.
W h e n I d r in k a g la ss o f w at er , I in v est o n e h u n d r ed p e r c e n t o f
m y se l f in d r in k in g it. Y o u sh o u ld t r ain y o u r se l f t o liv e e v e r y m o m en t
o f y o u r d a i ly life lik e t h at . H u g g i n g is a d eep p r ac t ic e. Y o u n e e d t o
b e t o t a lly p r esen t t o d o it c o r r e c t l y .
T h en o p e n y o u r ar m s a n d b e g i n h u g g i n g . H o l d e a c h o t h e r fo r
t h r ee in - a n d o u t - b r eat h s. W i t h t h e fi r st b r eat h , y o u ar e a w a r e t h at
y o u ar e p r e se n t in t h is v e r y m o m e n t , an d y o u ar e h ap p y . W it h
t h e se c o n d b r eat h , y o u ar e aw a r e t h at t h e o t h e r is p r e se n t in t h is
m o m e n t , an d t h e y ar e h a p p y as w ell. W i t h t h e t h ir d b r eat h , y o u ar e
aw ar e t h at y o u ar e h er e t o g et h er , r ig h t n o w o n t h is E ar t h , a n d y o u
feel d e e p g r at it u d e an d h a p p in ess fo r y o u r t o g e t h e r n ess. Y o u t h en
m ay r e le a se t h e o t h e r p e r so n a n d b o w t o ea c h o t h e r t o sh o w y o u r
t h an k s.
Y o u c an also p r a c t ic e it in t h e fo l l o w i n g w a y : d u r in g t h e fi r st in
b r eat h a n d o u t - b r c a t h , b e c o m e a w a r e t h at y o u an d y o u r b e l o v e d ar e
b o t h al i v e,- fo r t h e se c o n d in - b r eat h an d o u t - b r e a t h , t h in k o f w h e r e
y o u w ill b o t h b e t h r ee h u n d r e d y e a r s fr o m n o w ,- an d fo r t h e t h ir d
m - b r eat h an d o u t - b r e a t h , g o b a c k t o t h e in sig h t t h at y o u ar e b o t h
aliv e.
W h e n y o u h u g in su c h a w ay , t h e o t h e r p er so n b e c o m e s r eal an d
aliv e. Y o u d o n o t n eed t o w ait u n til o n e o f y o u is r e a d y t o d e p a r t fo r
a t rip , y o u m a y h u g r ig h t n o w a n d r e c ei v e t h e w a r m t h an d st ab ilit y
o f y o u r fr ie n d in t h e p r esen t m o m e n t . H u g g i n g c an b e a d e e p p r a c
t ice o f r ec o n c i lia t i o n .
D u r i n g t h e silen t h u g g i n g , t h e m e ssa g e c a n c o m e o u t v e r y clear :
"D a r li n g , y o u ar e p r ec io u s t o m e. I am so r r y I h a v e n o t b ee n m in d fu l
an d c o n si d e r a t e . I h a v e m a d e m ist ak es. A l l o w m e t o b eg in a n e w ."
L ife b e c o m e s r eal at t h at m o m e n t . A r c h i t e c t s n eed t o b u ild air
p o r t s an d r a i lw a y st at io n s so t h at t h er e is e n o u g h r o o m t o p r a c t ic e
h u g g in g . Y o u r h u g g i n g w ill b e d eep er , a n d so w ill y o u r h ap p in ess.

DEEP LISTENING
AND LOVING SPEECH
W h e n c o m m u n i c a t i o n is c u t o ff, w e all su ffer . W h e n n o o n e l i st e n s
t o u s o r u n d e r st a n d s u s, w e b e c o m e lik e a b o m b r e a d y t o e x p lo d e .
C o m p a ssi o n a t e li st en in g b r i n g s a b o u t h ea lin g . So m e t i m e s o n l y ten
m in u t es o f list en in g d e e p l y c an t r an sfo r m u s an d b r i n g a sm ile b ack
t o o u r l i p s.
M a n y o f u s h a v e lo st o u r c a p a c i t y fo r li st en in g an d u si n g lo v in g
sp e e c h in o u r fam ilies. It m a y b e t h at n o o n e is c a p a b l e o f li st en i n g
t o a n y o n e else. S o w e feel v e r y l o n e l y ev e n w it h i n o u r o w n fam ilies.
W e g o t o a t h er ap ist , h o p i n g t h at sh e is a b l e t o list en t o u s. B u t m an y
t h er ap i st s also h a v e d e e p su ffe r i n g w it h in . So m e t i m e s t h e y c a n n o t
list en as d e e p l y as t h e y w o u l d lik e. So if w e r e all y lo v e so m e o n e , w e
n eed t o t r ain o u r selv es t o b e a d e e p l i st e n e r .
W e also n e e d t o t r ain o u r se lv e s t o u se l o v i n g sp e ec h . W e h a v e l o st
o u r c a p a c i t y t o sa y t h in g s c alm ly . W e g e t ir r it at ed t o o ea sil y . E v e r y
t im e w e o p e n o u r m o u t h s, o u r sp e e c h b e c o m e s so u r o r b it t er . W e
h a v e lo st o u r c a p a c i t y fo r sp e a k i n g w it h k in d n ess. W i t h o u t t h is a b il
ity, w e c a n n o t su c c e e d in r e st o r in g h a r m o n y , lo v e, an d h ap p in ess.
In B u d d h ism , w e sp eak o f b o d h isa t t v a s, w ise an d c o m p a ssio n a t e
b e i n g s w h o st a y o n E ar t h t o allev iat e t h e su ffe r i n g o f o t h er s. T h e
b o d h isa t t v a A v a lo k it e sh v a r a , also c a lled Q u a n Y in , is a p er so n w h o
h as a g r e a t c a p a c i t y fo r list e n i n g w it h c o m p a ssi o n an d t r u e p r e s
en c e. Q u a n Y in is t h e b o d h i sa t t v a w h o can list e n an d u n d er st an d t h e
so u n d s o f t h e w o r ld , t h e c r ies o f su ffer in g .
Relationship and Community Practices 85
Pract ice
Y o u h a v e t o p r a c t ic e b r e a t h i n g m i n d fu l l y in a n d o u t so t h at c o m p a s
si o n a l w a y s st ay s w it h y o u . Y o u list e n w i t h o u t g i v i n g a d v i c e o r p a ss
in g ju d g m e n t . Y o u c an sa y t o y o u r se l f a b o u t t h e o t h e r p e r so n , "1 a m
list en in g t o h im ju st b e c a u se I w a n t t o r e li e v e h is su f f e r i n g .” T h i s is
c a lle d c o m p a ssi o n a t e li st en i n g . Y o u h a v e t o li st e n in su c h a w a y t h at
c o m p a ssi o n r em ain s w it h y o u t h e w h o l e t im e y o u ar e li st en in g . T h a t
is t h e ar t. If h a l fw a y t h r o u g h li st en i n g , ir r it at io n o r a n g e r c o m e s u p ,
t h en y o u c a n n o t c o n t in u e t o list en . Y o u h a v e t o p r a c t ic e in su c h a
w a y t h at e v e r y t im e t h e e n e r g y o f ir r it at io n an d a n g e r c o m e s u p , y o u
can b r e a t h e in an d o u t m i n d fu lly an d c o n t i n u e t o h o ld c o m p a ssi o n
w it h in y o u . It is w i t h c o m p a ssi o n t h at y o u c an list e n t o an o t h er . N o
m at t er w h a t t h e o t h e r p e r so n say s, e v e n if t h er e is a lo t o f st r o n g
in fo r m at io n an d in ju st ic e in h is w a y o f se e i n g t h in g s, e v e n if h e
c o n d e m n s o r b lam es y o u , c o n t i n u e t o sit v e r y q u i e t ly b r e a t h i n g in
an d o u t .
If y o u d o n 't feel t h at y o u can c o n t in u e t o list e n in t h is w ay , let t h e
o t h e r p e r so n k n o w . A sk y o u r fr ien d , " D e a r o n e , c an w e c o n t i n u e in
a few d a y s? I n eed t o r e n e w m y self. I n e e d t o p r ac t ic e so t h at 1 can
list en t o y o u in t h e b est w a y I c a n ." If y o u ar e n o t in g o o d sh a p e, y o u
ar e n o t g o i n g t o list en in t h e b est w a y y o u c an . P r ac t ic e m o r e w a l k
in g m e d it a t i o n , m o r e m in d fu l b r e a t h in g , an d m o r e sit t in g m e d i t a
t io n in o r d e r t o r e st o r e y o u r c a p a c i t y fo r c o m p a ssi o n a t e li st en in g .
TAKING CARE OF ANGER
AND OTHER STRONG EMOTIONS
O u r a n g e r is li k e a sm all c h i ld c r y i n g o u t fo r h is m o t h er . W h e n t h e
b a b y c r ie s, t h e m o t h e r t ak es h im g e n t l y in h e r ar m s an d li st e n s an d
o b se r v e s c a r e fu l l y t o fin d o u t w h a t is w r o n g . T h e l o v i n g ac t io n ol
h o l d i n g h e r b a b y w it h t e n d er n ess a l r e a d y so o t h e s t h e b a b y 's su ffer
in g. L i k e w ise , w e c an t a k e o u r a n g e r in o u r l o v i n g ar m s a n d r igh t
a w a y w e w ill feel r elief. W e d o n 't n e e d t o r ejec t o u r an ger . It is a
p ar t o f u s t h at n eed s o u r l o v e an d d e e p l i st e n i n g ju st as a b a b y d o e s.
A ft e r t h e b a b y h as c a l m e d d o w n , t h e m o t h e r can feel if t h e b a b y h as
a fe v e r o r n eed s a c h a n g e o f d iap er . W h e n w e feel c alm a n d c o o l,
w e t o o c an lo o k d e e p l y at o u r a n g e r an d see c le a r ly t h e c o n d it i o n s
a l l o w i n g o u r a n g e r t o r i se.
T h e b o o k Flower s in the Gar den o f M edi t at i on c o n t a i n s h ist o r ies o f d i f
fer en t Z e n m ast er s. O n e m a st e r sa y s, if a m o n k g et s an g r y , h e sh o u ld
n o t k e e p h is a n g e r o v e r m o r e t h an o n e n ig h t . In V ie t n a m c h ild r en
say , "B e an g r y , sa d , o r a n n o y e d fo r fiv e m i n u t e s." W e h a v e t h e r igh t
t o b e a n g r y o r sad , b u t fiv e m in u t es is e n o u g h . T h e m ast er o f Flowers

in the Gar den o f M edi t at i on g i v e s u s t h e r ig h t t o b e a n g r y all n ig h t , b u t
t h e n ex t m o r n i n g o u r a n g e r sh o u ld h a v e fi n i sh e d .
If w e p r a c t ic e b e i n g p r esen t w it h o u r st r o n g e m o t io n s, t h e e n e r g y
o f lo v in g k in d n ess an d c a r i n g w ill r ed u c e t h e a n g e r o r so r r o w . E v er y
t im e a st o r m ar i ses, w e k n o w t o r et u r n h o m e an d c lo se all t h e w i n
d o w s an d d o o r s t o p r e v e n t t h e r ain an d w in d fr o m e n t e r i n g o u r
h o u se an d d e st r o y i n g it. If t h er e is n o ele c t r ic it y , w e li g h t u p c an d les
o r o il la m p s. If t h e w e a t h e r is c o l d , w e m a k e a fire. W e c r eat e an ar ea
o f sa fe t y in sid e w h i l e t h e st o r m s ar e h a p p e n i n g o u t sid e.
A st r o n g e m o t i o n is si m i la r t o a st o r m , an d it c an c r e a t e a lo t o f
d a m a g e . W e n e e d t o fig u r e o u t a w a y t o p r o t e c t o u r selv es, t o c r e a t e a
safe e n v i r o n m e n t , an d t o w a it o u t t h e st o r m . W e c a n n o t sit a n d w ait
lo r t h e st o r m t o g o b y q u i c k l y w h i l e w e r e c e i v e all t h e d a m a g e o f t h e
st o r m d ir ec t ly . K e e p i n g o u r b o d y an d m in d safe fr o m t h e st o r m is
o u r p r ac t ic e. A f t e r e a c h st o r m , w e b e c o m e st r o n g er , m o r e so lid , an d
so o n w e 'r e n o l o n g e r fear fu l o f st o r m s. W e n o l o n g e r p r a y fo r a c alm
sk y a n d a c alm o c ean . I n st ead , w e p r a y t h at w e h a v e t h e w i sd o m an d
st r en g t h t o d eal w it h t h e d ifficu lt ies t h at ar ise in life.
W e d o n 't h a v e t o w ait u n t il t h e e m o t io n a l st o r m ar ises in u s t o
b eg in t o p r ac t ic e. W e h a v e t o p r ac t ic e t o d ay , an d e v e r y d ay , fo r five
t o t en m in u t es. A f t e r a c o u p l e o f w e ek s, w e h a v e a h an d le o n o u r
m e t h o d o f b r e a t h in g , an d w h e n t h e e m o t io n a l st o r m s ar i se in u s, w e
a u t o m a t i c a lly r e m e m b e r t o p r ac t ic e r ig h t aw ay .
Pract ice
B E I N G W I T H A N G E R
W h e n y o u feel an g r y , i t 's b e s t t o r efr ain fr o m sa y i n g o r d o i n g a n y
t h in g. Y o u m a y lik e t o w i t h d r a w y o u r a t t en t io n fr o m t h e p er so n o r
si t u a t io n t h at is w a t e r i n g t h e seed o f a n g e r in y o u . T ak e t h is t im e t o
c o m e b a c k t o y o u r self. P r a c t ic e c o n sc i o u s b r e a t h in g an d o u t d o o r
w a l k i n g m e d it a t i o n t o c alm an d r efr esh y o u r m in d an d b o d y . A ft e r
y o u feel c a l m e r an d m o r e r elax ed , y o u c an b eg in t o l o o k d e e p l y at
y o u r se lf an d at t h e p er so n an d sit u at io n c a u si n g a n g e r t o ar ise in
y o u . O ft e n , w h e n y o u h a v e a d iffic u lt y w it h a p ar t ic u lar p e r so n , h e
m a y h a v e a c h a r a c t e r i st i c t h at r eflect s a w e a k n e ss o f y o u r o w n w h i c h
is d i f f i c u l t t o a c c ep t . A s y o u g r o w t o lo v e an d a c c e p t y o u r se lf, t h is
w ill n at u r ally sp r ead t o t h o se ar o u n d y o u .
W a l k i n g m e d it at io n can b e v e r y h elp fu l w h e n y o u ar e an g r y . T r y
r ec it in g t h is v e r se as y o u w alk :
Breat hing in, I know that anger is in me.

Breat hing out, I know this feeling is unpleasant.
88 Relationship and Community Pract ices
A n d t h en , aft er a w h i l e o f w a l k i n g m e d it a t i o n :
Breathing in, I feel calm.

Breathing out, I am now strong enough to take care of this anger.
U n t il y o u ar e calm e n o u g h t o l o o k d i r e c t ly at t h e an g er , ju st e n jo y
y o u r b r e a t h in g , y o u r w a lk i n g , a n d t h e b eau t ies o f t h e o u t d o o r s. A ft er
a w h ile , t h e a n g e r w ill su b si d e, an d y o u w ill feel st r o n g e n o u g h t o
lo o k d i r e c t l y at it, t o t r y t o u n d er st an d its c au ses, an d t o b e g i n t h e
w o r k o f t r a n sfo r m i n g it.
If, w h e n y o u ar e an g r y , y o u p r ac t ic e sit t in g m e d it a t i o n , y o u can
m e d it at e o n t h is g at h a:
Get ting angr y at each other in the ultimate dimension,

we should only close our eyes and look into thefuture.
In one hundred years from now,
where will you be, and where shall I be?
T h i s is t h e in sig h t o f im p e r m a n e n c e . W h e n y o u g et a n g r y w it h t h e
o n e y o u lo v e, y o u w an t t o p u n ish h im t o g e t r elief. T h a t is a n at u r al
t e n d en c y . Bu t if y o u ju st c l o se y o u r e y e s a n d v i su a li z e y o u r se l f an d
y o u r b e l o v e d o n e h u n d r e d o r t h r ee h u n d r e d y e a r s fr o m n o w , y o u
w ill g e t t h e in sig h t o f im p e r m a n e n c e . Ju s t o n e in -b r eat h an d o n e
o u t - b r e a t h is e n o u g h fo r y o u t o g et t h e in sig h t . W h e n y o u o p en
y o u r e y e s, y o u o n l y w a n t t o d o o n e t h in g , a n d t h at is t o o p e n y o u r
ar m s an d h u g t h at p er so n . T h a t is t h e o n l y t h i n g w o r t h d o i n g , t o
c h e r i sh h is p r e se n c e b e c a u se o f im p e r m a n e n c e . I t 's o n l y w h e n y o u
ar e u n a w a r e o f t h e n at u r e o f i m p e r m a n e n c e t h at y o u g e t an g r y .
Y o u su ffer n o t b e c a u se t h in g s ar e im p e r m a n e n t . Y o u su ffer b ec au se
t h in g s ar e i m p e r m a n e n t a n d y o u d o n 't k n o w t h at t h e y ar e i m p e r m a
n en t . T h i s is v e r y im p o r t an t . So , it is v e r y h elp fu l t o p r ac t ic e m in d fu l
b r e a t h in g in o r d e r t o g ain t h e in sig h t o f i m p e r m a n e n c e an d k e e p it
aliv e. T h e n y o u w ill k n o w w h a t t o d o an d w h a t n o t t o d o t o m ak e
life m o r e p leasan t . L o o k i n g in t o a flo w er , l o o k i n g in t o a c l o u d , l o o k
in g in t o a li v i n g b ei n g , y o u t o u c h t h e n at u r e o f im p e r m a n e n c e . H o w
im p o r t an t is i m p e r m a n e n c e ? W i t h o u t im p e r m a n e n c e , n o t h i n g can
h e p o ssib le. D o n 't c o m p l a i n a b o u t im p e r m a n e n c e . If t h in g s w e r e n o t
im p e r m a n e n t , h o w c o u l d a g r ain o f c o r n b e c o m e a c o r n p lan t ? H o w
c o u ld y o u r c h i ld g r o w u p ? I m p e r m a n e n c e is t h e g r o u n d o f life. Bu t
.i lt h o u g h y o u liv e w it h t h e r ealit y o f i m p e r m a n e n c e e v e r y d ay , y o u
d e n y it. W h e n y o u p r a c t ic e l o o k i n g d e e p l y in t o t h in g s, y o u c an d i s
c o v e r t h e n at u r e o f i m p e r m a n e n c e , an d m a k e it a li v i n g in sig h t t h at
y o u c a r r y w it h y o u in e v e r y m in u t e o f y o u r life.
Pract ice
S T R O N G E M O T I O N S I
E v er y t im e sad n ess o r a n g e r o r d i sa p p o i n t m e n t su r fa c e, y o u h av e
t h e c a p a c i t y t o d eal w it h it. B ec au se y o u r an g er , y o u r d i sa p p o i n t
m en t , is p a r t o f y o u , d o n 't figh t ag ain st it o r o p p r e ss it. T o d o so is
t o c o m m i t a v i o l e n t ac t ag ain st y o u r se lf. I n st e ad , e a c h t im e a st o r m
o f st r o n g e m o t i o n c o m e s u p , sit q u iet ly , k e e p y o u r b a c k st r aig h t ,
r et u rn t o y o u r b r eat h , r et u r n t o y o u r b o d y , c l o se all t h e w i n d o w s o f
y o u r sen ses.
Y o u h a v e six sen ses: e y e s, ear s, n o se, t o n g u e , b o d y , a n d m in d .
D o n 't lo o k , d o n 't list en , an d d o n 't c o n t i n u e t h in k in g a b o u t t h e t h in g
t h at y o u b e l i e v e is t h e so u r c e o f y o u r su ffer in g : t h at o n e sen t en c e,
o n e let t er , o n e ac t io n , o r o n e p ie c e o f n ew s. R et u r n t o y o u r se lf, t ak e
h o ld o f y o u r b r e a t h in g , fo l l o w y o u r b r e a t h in g , h o ld t ig h t l y t o y o u r
in -b r eat h an d o u t - b r eat h , ju st lik e a c a p t a i n h o l d i n g t ig h t t o t h e
w h eel o f a b o at t h at is b e i n g t o ssed b y t h e o c e a n w a v e s. M in d fu l
b r e a t h in g is t h e an c h o r , t h e w h e el , a n d t h e m ast .
B r eat h e a lo n g b r eat h , p a y i n g c o m p l e t e at t en t io n t o y o u r b r e a t h
in g in a n d o u t . P a y at t en t io n t o y o u r l o w e r b elly , see t h at y o u r b e l l y
c o n t r a c t s w h e n y o u b r eat h e o u t an d e x p a n d s w h e n y o u 'r e b r e a t h i n g
in . K e e p y o u r at t en t io n at t h e lev el o f y o u r l o w e r b elly , d o n 't let it

w a n d e r in y o u r h ead . St o p all t h in k in g , o n l y c l o se l y fo l l o w y o u r
b r eat h . R e m i n d y o u r s e l f , "1 h a v e p assed t h r o u g h m a n y st o r m s. E v er y
st o r m h as t o p ass, t h er e is n o st o r m t h at w ill st a y t h er e fo r ev er . T h i s
c o n d it i o n o f t h e m in d w ill also g o b y . E v e r y t h i n g is im p er m an en t .
T h e st o r m is o n l y a st o r m . W e ar e n o t o n l y a st o r m . W e c a n fin d
sa fe t y r ig h t in t h e st o r m . W e w ill n o t let t h e st o r m c r e a t e h ar m in
u s." W h e n y o u c an see it lik e t h at , w h e n y o u r e m e m b e r it lik e t h at ,
y o u a l r e a d y b eg in t o b e y o u r o w n b o ss, an d y o u 'r e n o l o n g e r t h e
v ic t im o f t h e em o t io n a l st o r m .
L o o k i n g at t h e t o p o f a t r ee b e i n g t o sse d ar o u n d b y a st o r m , w e
h a v e t h e fe e li n g t h at t h e t r ee w ill b e b l o w n a w a y b y t h e st o r m at
a n y m o m e n t . Bu t if w e l o o k at t h e t r u n k an d t h e b ase o f t h e t ree,
w e c an see t h at t h e t r ee h as m a n y r o o t s t h at at t ac h d e e p l y in t o t h e
ear t h . W e feel at ease, w e k n o w t h at t h e t r ee w ill st an d st r o n g . D an
tien is t h e V i e t n a m e se w o r d fo r t h e e n e r g y p o in t ju st b e l o w o u r b elly
b u t t o n ,- it is t h e r o o t o f t h e t r ee. P a y at t en t io n t o t h e l o w e r p ar t o f
y o u r b e l ly an d d o n 't let y o u r t h in k in g , se ei n g , o r h e a r i n g p u ll y o u
t o t h e t o p o f t h e t r ee. P r a c t ic e b r e a t h i n g lik e t h at fo r five, t en , o r
fift een m in u t es, k e e p i n g y o u r m in d fo c u se d o n l y o n y o u r b r e a t h in g
an d y o u r l o w e r b elly , an d let y o u r e m o t i o n s g o b y. W h e n t h e st o r m
o f e m o t i o n p asse s, y o u k n o w t h at y o u h a v e t h e c a p a c i t y t o p r o t ec t
y o u r se lf, y o u h a v e t h e a b ili t y t o m a n a g e y o u r e m o t io n a l st o r m s. Y o u
h a v e fait h in y o u r self, an d y o u 'r e n o l o n g e r fear fu l. Y o u h a v e w a y s
t o p r o t e c t y o u r se l f e v e r y t im e an e m o t io n a l st o r m c o m e s u p o r su r
f ac es,- t h er efo r e, y o u ar e v e r y m u c h at p eac e.
Pract ice
S T R O N G E M O T I O N S II
If y o u 'r e e x p e r i e n c i n g a d ifficu lt t im e in life, y o u 'l l n eed t o b o lst er
y o u r fee li n g s o f h a p p in ess b e fo r e y o u can w o r k o n y o u r c h a lle n g e s.
It m ig h t se em as if t h e r ev er se w e r e t ru e. B u t b y n o u r i sh i n g y o u r se lf
w it h h a p p in ess f i r st , y o u la y t h e g r o u n d w o r k t o ad d r ess y o u r p ain .

T h e fo l l o w i n g m e d it a t i o n c an h elp .
Sit st ill in a q u iet sp o t an d b r i n g y o u r a w a r e n e ss t o y o u r b r eat h . U se
t h e fi r st o f t h e fo l l o w i n g m e d it a t i o n s t o c r e a t e a sen se o f in n er jo y .
T h e se c o n d m e d it a t i o n w ill t h en g i v e y o u t h e c o u r a g e t o ad d r ess
y o u r fe e li n g s o f p ain .
1.
Br eat h i n g in, I am aw ar e o f t he feel i n g o f j o y in m yself.
Br eat h i n g out , I smile to the feel i n g o f j o y t hat is in m yself.
Br eat h i n g in, I ant aw ar e o f the feel i n g o f happin ess in m yself.
Br eat h i n g out , I smile to t he feel i n g o f happiness t hat is in m yself.
2 .
Br eat h i n g in, I am aw ar e o f t he pai n fu l feel i n g in me.
Br eat h i n g out , I release the t ension w i t hi n t hat pai n f u l feel i n g in me.

SHINING LIGHT
T o sh in e li g h t o n a p er so n m ean s t o u se o n e 's o b s e r v a t i o n an d in sig h t
in o r d e r t o a d v ise so m e o n e ab o u t h is st r e n g t h s an d w e a k n e sse s in
t h e p r a c t ic e an d t o p r o p o se w a y s t o p r a c t ic e t h at h e c an p r o fit fr o m .
T h i s is an im p o r t an t p r a c t ic e t h at w o r k s b est w h e n t h er e ar e d e e p
r elat io n sh ip s, r eg u lar p r ac t ic e, an d st r o n g c o n n e c t i o n s b e t w e e n t h e
p e o p le in v o lv e d .
Pract ice
E a c h p r a c t i t i o n e r ask s t h e Sa n g h a t o sh in e lig h t u p o n h e r in o r d e r t o
h elp h e r t o see h e r se lf m o r e c lear ly , h e r st r e n g t h s an d w e a k n e sse s,
an d t h e q u a li t y o f h er p r ac t ic e. It is a v e r y d e e p p r a c t ic e fo r t h o se
sh i n i n g lig h t as w ell as fo r t h e o n e r e c ei v i n g . It r eq u ir es d e e p l o o k
in g. W e n eed t o lo o k at o u r b r o t h e r an d sist er an d g e t in t o u c h
w it h w h a t w e t r u ly a p p r e c i a t e a b o u t h is o r h e r p r ac t ic e. T h e o n ly
m o t iv a t io n m u st b e a d esir e t o h e lp t h at is g e n e r a t e d fr o m l o v e an d
c o m p a ssi o n fo r t h e p er so n w h o is r e c e i v i n g .
T h e c o n c e r n e d p er so n jo i n s h er p alm s an d ask s t h e Sa n g h a t o
sh in e li g h t o n h er : " D e a r Sa n g h a , p lease t ell m e o f m y st r e n g t h s an d
w e a k n e sse s, an d in d ic at e t o m e t h e k in d o f p r a c t ic e s 1 sh o u ld t a k e u p
in o r d e r t o i m p r o v e m y p r a c t i c e ." A n d t h en sh e w ill e x p r e ss h er self
c o n c e r n i n g t h e p r a c t ic e sh e h as t ak en u p d u r in g t h e last fe w m o n t h s:
" D e a r Sa n g h a , 1 h a v e t h ese w e a k n e sse s, t h is k in d o f h ab it en er g y .
I 'v e b ee n t r y i n g t o b e c o m e aw a r e o f t h ese h ab it e n e r g ie s a n d h a v e
u sed t h e se m e t h o d s in o r d e r t o o v e r c o m e a n d t r an sfo r m m y h ab it
e n e r g ie s" a n d so o n . " I 'v e su c c e e d e d in t h e se m e t h o d s b u t h a v e n 't
b ee n v e r y su cc essfu l in t r a n sfo r m i n g t h is an d t h a t .” A n d t h e p er so n
w ill t ell t h e Sa n g h a h o w sh e sees h er self.
T h e n e a c h p e r so n in t h e Sa n g h a t ak es a t u r n in o r d e r t o tell h er
an d t h e w h o l e Sa n g h a w h a t h e k n o w s a b o u t t h at p er so n . S o e v e r y
o n e is list en in g , in c lu d in g t h e p er so n w h o h as ask ed t h e Sa n g h a t o
sh in e lig h t o n h er.
W e d o t h is p r ac t ic e o n l y w h e n w e 'v e li v ed t o g e t h e r fo r at least
t h r ee m o n t h s, it w o r k s q u it e w ell w h e n t h e p e o p l e h a v e k n o w n eac h
o t h e r fo r m u c h l o n g e r t h an t h at . F i r st , w e w a t e r t h e flo w er s in t h e
p er so n o n w h o m w e 'r e s h i n i n g ligh t . W e t ell h e r ab o u t h e r st r en g t h s,
h er g o o d n e ss, an d h e r p o sit i v e a sp ec t s in o r d e r t o h elp t h ese t h in g s
t o g r o w . A n d t h en w e t alk a b o u t t h e t h in g s t h at c o u ld b e im p r o v e d ,
t h e w e a k n e sse s. T h i s is a l w a y s d o n e w it h lo v e, w i sd o m , a n d c o m
p assio n . B ec au se w e ar e u sin g l o v in g sp e ec h , t h e p er so n d o e s n o t
g e t h u r t . Fin ally, w e p r o p o se p r ac t ic es sh e c an u se t o i m p r o v e h e r
t e m p e r a m e n t an d so o n . W h e n w e p r o p o se so m e t h i n g , it sh o u ld
c o m e fr o m o u r o w n e x p e r i e n c e s. If w e h a v e p r ac t ic ed , if w e h av e
o v e r c o m e d i fficu lt ies, if w e h a v e t r an sfo r m ed , w e p r o p o se v e r y c o n
c r e t e t h in g s t h at h a v e h e l p e d u s. W h a t w e sa y w ill b e v e r y c lo se t o
t h e t r u t h an d w ill h elp t h at p er so n t o see h er self m o r e c lear ly , sh e
w ill p r o fit an d w ill t ak e u p t h e t h in g s w e su g g e st in o r d e r t o im p r o v e
h e r p r a c t i c e . W e 'r e n o t c r it i c iz i n g , b u t r a t h e r su p p o r t i n g an d sh a r i n g
in e a c h p e r so n 's p at h an d p r ac t ic e.
I t 's i m p o r t a n t t o h a v e o n e p er so n w r it e d o w n e v e r y t h i n g t h at h as
b een sa id in t h e sessio n o f sh in i n g lig h t . A n o t h e r p er so n w ill t ak e
t h e n o t es an d p u t t h em in t o a let t er c a lle d t h e let t er o f sh i n i n g lig h t .
T h e let t er o f sh in i n g lig h t h as at least t h r ee p ar t s. T h e fi r st p ar t o f
t h e let t er t alk s a b o u t t h e p o sit i v e p o in t s, t h e st r en g t h s, a n d t h e g o o d
q u alit ie s o f t h e p er so n . T h e se c o n d p ar t o f t h e le t t er d eals w it h t h e
w e a k n e sse s t h at ar e st i l l t h er e. A n d t h e t h ir d p ar t o f t h e let t er is fo r
m a k i n g p r o p o sa ls as t o h o w t h at p er so n c an im p r o v e h is p r ac t ic e
an d q u a li t y o f life. S o t h e r e 's a l o t o f lo v e in t h e w o r k o f sh i n i n g ligh t
o n o n e p er so n .
In t h e b e g i n n i n g , w e m a y b e v e r y r elu ct an t . W e m a y b e a lit t le b it
afr aid t h at p e o p l e w ill t alk a b o u t o u r w e a k n e sse s,- it so u n d s u n p l e a s
an t . B u t so o n w e m a y fin d t h at w e lik e it. W e lear n so m u c h , w e
u n d er st an d o u r se lv e s m u c h b e t t e r aft er a sessio n o f sh in i n g lig h t .
If w e sit in a sessio n o f sh i n i n g lig h t , w e lear n a lo t . E v e r y o n e
h as h is o w n v isio n . W e c o m b i n e e v e r y o n e 's v i sio n in t o a c o l l e c t i v e
v isio n , a n d w e call it t h e Sa n g h a e y e s. Sa n g h a e y e s ar e a l w a y s m u c h
b r i g h t e r t h an t h e in d iv id u al e y e s. W h e n w e u se o u r in d iv id u al e y es
t o lo o k , w e m a y n o t see v e r y cle ar ly . B u t if t h ir t y , fo r t y, fift y p e o p le
c o m b i n e t h eir o b se r v a t i o n , t h eir v isio n , t h en t h at w ill b r i n g u s c lo se r
t o t h e t ru t h .
WRITING A LOVE LETTER
If w e h a v e d ifficu lt ies w it h so m e o n e in o u r life, w e m i g h t sp e n d
so m e t im e a l o n e an d w r i t e a le t t er t o h im . W e c an w r it e t h e le t t er t o
so m e o n e w e see e v e r y d a y or, ju st as e ffe c t iv e ly , t o so m e o n e w e h a v e
n o t seen fo r y ear s. M a n y p e o p l e h a v e fo u n d t h is p r a c t ic e h elp fu l
w h e n w r i t i n g t o a fam i ly m e m b e r w h o is n o lo n g e r liv in g . T o d o t h e
w o r k o f r e c o n c i lia t i o n is a g r eat o ffe r i n g w e c a n m ak e t o o u r selv es,
o u r b e l o v e d o n es, an d o u r an c est o r s. W e r e c o n c i l e w it h o u r m o t h e r
an d fa t h e r in sid e o f u s, an d w e m ig h t also d i sc o v e r a sk il lfu l w a y t o
r e c o n c i le w it h o u r m o t h e r an d fa t h er o u t si d e o f u s. It is n e v e r t o o
lat e t o b r i n g p e a c e an d h e a l i n g in t o o u r b l o o d fam ily.
Pract ice
G i v e y o u r se l f at lea st t h r e e h o u r s t o w r i t e a le t t e r u si n g l o v i n g sp e e c h .
W h i l e y o u w r it e t h e let t er , p r a c t ic e l o o k i n g d e e p l y in t o t h e n at u r e
o f y o u r r elat io n sh ip . W h y h as c o m m u n i c a t i o n b ee n d ifficu lt ? W h y
h as h a p p in ess n o t b een p o ssib le? Y o u m a y w a n t t o b eg in lik e t h i s:
M y d e a r so n ,
1 k n o w y o u h a v e su ffer ed a lo t d u r in g t h e p ast m a n y y ear s. 1
h a v e n o t b ee n ab le t o h e lp y o u — in fact , I h a v e m a d e t h e sit u
at io n w o r se . It is n o t m y in t en t io n t o m a k e y o u su ffer , m y so n .
M a y b e 1 am n o t sk illfu l e n o u g h . M a y b e I t r y t o i m p o se m y
id eas o n y o u , a n d I m a k e y o u su ffer . In t h e p ast I t h o u g h t y o u
m a d e m e su ffe r — t h at m y su ffe r i n g w a s c a u se d b y y o u . N o w I
r e a liz e t h at I h a v e b ee n r e sp o n si b le fo r m y o w n su ffer in g , an d
I h a v e m a d e y o u su ffer . A s a fat h er I d o n 't w a n t y o u t o su f
fer . P lease h e lp m e. P lease t ell m e o f m y u n sk illfu ln ess in t h e
p ast so t h at I w ill n o t c o n t in u e t o m a k e y o u su ffer , b e c a u se if
y o u su ffer 1 w ill su ffer t o o . I n e e d y o u r h elp , m y d e a r so n . W e
sh o u ld b e a h a p p y c o u p le , fat h er an d so n . 1 am d e t e r m i n e d t o
d o it. P lease t ell m e w h a t is in y o u r h ear t . I p r o m i se t o d o m y
b est t o r efr ain fr o m sa y i n g t h in g s o r d o i n g t h in g s t h at m a k e
y o u su ffer . Y o u n eed t o h e lp m e, o t h e r w i se it is n o t p o ssi b le
fo r m e t o d o it. I c a n 't d o it alo n e. In t h e p a st , e v e r y t im e I su f
fer ed I w as in c lin ed t o p u n ish y o u , an d sa y o r d o t h in g s t h at
m ad e y o u su ffer . I t h o u g h t t h at w a s t h e w a y t o g e t r elief, b u t I
w as w r o n g . I r ealiz e n o w t h at a n y t h i n g I sa y o r d o t h at m ak es
y o u su f fer , m a k e s m e su ffer also . 1 am d e t e r m i n e d n o t t o d o it
a n y m o r e . P lease h e lp m e.
Y o u w ill fin d t h at t h e p er so n w h o fin ish es w r i t in g t h e let t er is n o t t h e
sam e p er so n w h o b e g a n it. P eac e, u n d e r st a n d i n g , an d c o m p a ssio n
h a v e t r a n sfo r m e d y o u . A m ir ac le can b e a c h i e v e d in t w e n t y - fo u r
h o u r s. T h a t is t h e p r a c t ic e o f l o v i n g sp e ec h .
EXTENDED PRACTICES
SOLITUDE
T h e B u d d h a w as su r r o u n d ed b y t h o u san d s o f m o n k s. H e w a l k e d , h e
sat , h e at e a m o n g t h e m o n k s an d t h e n u n s, b u t h e a l w a y s d w e lle d
in h is silen c e. T h e r e is a B u d d h ist t ex t c a lle d Su t r a o n K n o w i n g t h e
B et t er W a y o f L i v i n g A l o n e . L i v i n g a lo n e d o e s n o t m ean t h at t h e r e 's
n o o n e ar o u n d u s. L i v i n g a lo n e m e a n s t h at w e ar e est a b li sh e d fir m ly
in t h e h e r e an d t h e n o w , an d w e ar e aw a r e o f e v e r y t h i n g t h at is h a p
p e n i n g in t h e p r esen t m o m e n t . Y o u u se y o u r m in d fu ln ess t o b e c o m e
aw ar e o f e v e r y fe elin g , o f e v e r y p e r c e p t i o n in y o u r se l f an d o f w h a t is
h a p p e n i n g ar o u n d y o u ,- an d y o u ar e a l w a y s w it h y o u r se lf, y o u d o n 't
lo se y o u r se lf. T h a t is t h e id eal w a y o f li v i n g a life o f so lit u d e. T h a t
is t h e B u d d h a's d efin it io n o f t h e id eal p r a c t ic e o f so lit u d e: n o t t o b e
c a u g h t in t h e p ast , n o t t o b e c a r r i e d a w a y b y t h e fu t u r e o r b y t h e
c r o w d , b u t t o a l w a y s b e t h er e, b o d y an d m in d u n it ed , b e c o m i n g
a w ar e o f w h a t is h a p p e n i n g in t h e p r esen t m o m e n t .
W i t h o u t t h e c a p a c i t y fo r b e i n g alo n e, w e b e c o m e p o o r e r an d
p o o r er . W e d o n 't h a v e e n o u g h n o u r i sh m e n t fo r o u r selv es, an d w e
d o n 't h a v e m u c h t o o ffe r o t h er s. L e a r n in g t o liv e in so lit u d e is v e r y
im p o r t an t . E a c h d a y w e sh o u ld d e v o t e so m e t im e t o b e i n g p h y si
c a l l y alo n e, b e c a u se t h en i t 's e a s i e r t o p r a c t ic e n o u r i sh i n g o u r selv es
a n d l o o k i n g d eep ly .
So l i t u d e is n o t a b o u t b e i n g a lo n e h ig h u p in t h e m o u n t ain s, o r in
a h u t d e e p in t h e fo r est . I t 's n o t a b o u t h i d i n g o u r selv es a w a y fr o m
c i v i liz a t i o n . R eal so lit u d e c o m e s fr o m a st ab le h ear t t h at d o e s n o t
g e t c ar r ied a w a y b y t h e c r o w d o r o u r so r r o w s a b o u t t h e p ast , o u r
w o r r ie s a b o u t t h e fu t u r e o r o u r e x c i t e m e n t a b o u t t h e p r esen t . W e d o
100 Extended Practices
rio t lo se o u r se l v e s,- w e d o n o t lo se o u r m in d fu ln ess. T o t a k e r efu ge
in o u r m in d fu l b r e a t h in g , t o c o m e b a c k t o t h e p r esen t m o m e n t , is t o
t ak e r efu g e in t h e b eau t ifu l, se r e n e islan d w it h i n e a c h o f u s.
T h a t d o e sn 't m ean i t 's im p o ssib le t o p r a c t ic e b e i n g a lo n e an d
l o o k i n g d e e p l y w h e n w e 'r e w it h a c r o w d o f p e o p le . It is p o ssi b le .
E v en i f w e 'r e in a m a r k et p la c e , w e can b e a l o n e a n d n o t b e car r ied
a w a y b y t h e c r o w d . W e a r e st ill o u r se l v e s. W e a r e st ill o u r se lv e s ev en
if w e ar e in a g r o u p d isc u ssio n a n d t h er e is c o l l e c t i v e e m o t io n . W e
st i l l d w e ll sa fe ly an d so l i d l y in o u r o w n isl a n d .
Pract ice
T h e fi r st st ep is t o b e p h y si c a l l y alo n e. T h e se c o n d st ep is t o b e
y o u r se l f a n d t o liv e in so lit u d e, e v e n w h e n in a g r o u p . L i v i n g in
so lit u d e d o e sn 't m ean y o u c u t y o u r se l f o f f fr o m o t h er s. I t 's b e c a u s e
y o u 'r e in so lit u d e t h at y o u c an b e in c o m m u n i o n w it h t h e w o r ld . I
feel c o n n e c t e d t o y o u b e c a u se 1 am fu lly m y se lf. I t 's s o sim p le. T o
r eally r e la t e t o t h e w o r ld , y o u h a v e t o fi r st g o b ac k an d r elat e t o
y o u r self.
P r a c t ic e sit t in g m e d it a t i o n , w a lk i n g , m eal s, an d w o r k i n g w it h
o t h er s, b u t a l w a y s c o m e b a c k t o y o u r o w n islan d as w ell. E n jo y
b e i n g t o g e t h e r w it h y o u r fa m i ly an d fr ien d s w it h o u t g e t t i n g c a u g h l
an d lo st in t h e g r o u p e m o t i o n s an d p e r c e p t i o n s. Y o u r c o m m u n it y ,
y o u r Sa n g h a , is y o u r su p p o r t . W h e n y o u see so m e o n e in y o u r c o m
m u n it y a c t i n g in m in d fu ln ess, sp e a k i n g w it h lo v e, a n d e n jo y i n g h er
w o r k , sh e is y o u r r e m i n d e r t o r et u r n t o y o u r o w n so u r c e o f m in d fu l
n ess, an d r et u r n t o so lit u d e.
W h e n y o u e n jo y y o u r t im e w it h t h e p e o p l e an d fr ien d s ar o u n d
y o u an d y o u d o n 't feel lo st in y o u r in t er ac t io n s w it h o t h er s, t h en
ev e n in t h e m id st o f so c iet y , y o u c an sm ile a n d b r e a t h e in p eace,
d w e l li n g in t h e islan d o f self.
SILENCE
Si l e n c e is so m e t h i n g t h at c o m e s fr o m o u r o w n h ear t s, an d n o t fr o m
so m e o n e o u t sid e. If w e ar e t r u ly silen t , t h en n o m at t er w h a t sit u a
t io n w e fin d o u r se lv e s in , w e c an e n jo y t h e silen c e. Si l e n c e d o e s n o t
o n l y m ean n o t t alk i n g an d n o t d o i n g lo u d t h in g s. Si l e n c e m ean s
t h at w e 'r e n o t d ist u r b ed i n si d e ,- t h e r e 's n o t a lk i n g in sid e. T h e r e ar e
m o m e n t s w h e n w e t h in k t h at w e ar e silen t an d t h at all ar o u n d is
silen t , b u t t h e r e 's t a l k i n g g o i n g o n all t h e t im e i n si d e o u r h e a d . T h a t 's
n o t silen c e.
T h e p r a c t ic e is n o t c r e a t i n g silen c e o u t si d e o f o u r ac t iv it ies, b u t
c r e a t in g sile n c e w it h i n t h em . E a t i n g w it h o t h e r s in a Sa n g h a o r fa m
ily is an o p p o r t u n i t y t o e n jo y silen c e. Si t t i n g an d w a l k i n g m e d i t a
t io n ar e o p p o r t u n i t ie s fo r silen c e, as is l i st e n i n g t o a D h a r m a t alk , a
B u d d h ist t e a c h e r t alk in g a b o u t t h e B u d d h a's t e a c h i n g s. W h e n w e ar e
silen t in sid e, a w a r e n e ss c an p en et r at e in t o t h e so il o f o u r so u l s.
Pract ice
A t r et r eat s in t h e Plu m V i l l a g e p r ac t ic e c en t er s, a p er io d o f d e e p
silen c e is o b se r v e d st ar t in g fr o m t h e en d o f t h e e v e n i n g sit t in g m e d i
t at io n u n t il aft er b r eak fast t h e n ex t m o r n in g . A l l o w t h e sile n c e an d
t h e c a lm n ess t o p en et r at e y o u r flesh an d b o n e s. A l l o w t h e e n e r g y o f
t h e Sa n g h a an d its m in d fu ln ess t o p en et r at e y o u r b o d y an d m in d .
R et u r n t o y o u r sle e p i n g sp a c e slo w ly , a w a r e o f e v e r y st ep . B r eat h e
d e e p l y an d e n jo y t h e st ill n ess an d t h e fr esh n ess. E v en if t h er e is a
p er so n w a l k i n g b y y o u r sid e, m ain t ain y o u r si l e n c e ,- t h i s p e r s o n n eed s

y o u r su p p o r t t o o . Y o u c an st a y a l o n e o u t si d e w it h t h e t r ees an d t h e
st ar s, t h en g o in sid e, u se t h e b a t h r o o m , c h a n g e y o u r c lo t h e s, an d g o
t o b e d r ig h t aw ay .
L y i n g o n y o u r b ac k , y o u c an p r a c t ic e D e e p R e la x a t io n u n t il sleep
c o m e s. In t h e m o r n in g , m o v e m in d fu lly a n d sile n t l y t o t h e b a t h
r o o m , t a k i n g t im e t o b r e at h e, an d t h en p r o c e e d r ig h t a w a y t o t h e
m e d it a t i o n h all. Y o u d o n o t h a v e t o w ait fo r a n y o n e . W h e n y o u see
so m e o n e a l o n g t h e p at h , ju st jo i n y o u r p alm s an d b o w , a l l o w i n g h im
t o e n jo y t h e m o r n i n g t h e w a y y o u d o .
LAZY DAY
M a n y o f u s ar e o v e r sc h e d u l e d , ev e n o u r c h i l d r e n ar e o v e r sc h e d u l e d .
W e t h in k k e e p i n g b u sy w ill sat isfy u s, b u t o u r c o n st a n t b u sy n e ss is
o n e o f t h e r easo n s w e su ffer fr o m st r e ss an d d ep r essio n . W e h av e
p u sh ed o u r se lv e s t o w o r k t o o h ar d an d w e h a v e p u sh ed o u r c h ild r en
t o w o r k t o o h ar d . T h i s is n o t a c iv i liz a t i o n . W e h a v e t o c h a n g e t h e
sit u at io n .
A L a z y D a y is a d a y fo r u s t o b e w it h o u t a n y sc h e d u le d act iv it ies.
W e ju st let t h e d a y u n fo ld n at u r ally , t im elessly . W e m a y d o w a l k i n g
m e d it a t i o n o n o u r o w n o r w it h a fr ien d o r d o sit t in g m ed it a t i o n in
t h e fo r e st . W e m ig h t lik e t o r ead li g h t ly o r w r it e h o m e t o o u r fam i ly
o r t o a fr ien d .
It can b e a d a y fo r u s t o l o o k m o r e d e e p l y at o u r p r a c t ic e an d at
o u r r elat io n s w it h o t h er s. W e m a y lear n a lo t a b o u t h o w w e h av e
b ee n p r a c t ic i n g . W e m a y r e c o g n i z e w h a t t o d o o r n o t t o d o in o r d e r
t o b r i n g m o r e h a r m o n y in t o o u r p r ac t ic e. So m e t i m e s, w e m a y fo r c e
o u r selv es t o o m u c h in t h e p r ac t ic e, c r e a t i n g d i sh a r m o n y w it h i n an d
a r o u n d u s. O n t h is d ay, w e h a v e a c h a n c e t o b a la n c e o u r selv es. W e
m a y r e c o g n i z e t h at w e m a y si m p l y n eed t o r e st o r t h at w e sh o u ld
p r ac t ic e m o r e d ilig en t ly . It is a v e r y q u iet d a y fo r e v e r y o n e .
W h e n w e d o n o t h a v e so m e t h i n g t o d o , w e g e t b o r e d an d seek fo r
so m e t h i n g t o d o o r fo r e n t er t ain m en t . W e ar e v e r y afr aid o f b e i n g
t h er e an d d o i n g n o t h i n g . T h e L a z y D a y h as b ee n p r e sc r ib e d fo r u s
t o t r ain o u r se lv e s n o t t o b e afr aid o f d o i n g n o t h i n g . O t h e r w i se , w e
h a v e n o m ean s t o c o n fr o n t o u r st r ess a n d d ep r e ssio n . It is o n l y w h e n
w e g e t b o r e d an d b e c o m e a w a r e t h at w e ar e se e k i n g en t e r t a i n m e n t
t o h id e t h e fee li n g s o f lo n e li n e ss an d w o r t h le ssn e ss in o u r selv es
t h at t h e t en sio n , t h e d e p r e ssio n , t h e st r e ss b e g i n t o d isso lv e. W e
can a r r a n g e o u r d a i ly liv es so w e h a v e o p p o r t u n i t ie s t o lear n b ei n g
p eac e, b e i n g jo y , b e i n g lo v in g , a n d b e i n g c o m p a ssi o n a t e .
Pract ice
A L a z y D a y i sn 't a d a y w h e n y o u can ju st d o w h a t y o u lik e. O n m o st
d a y s y o u h a v e So m a n y t h in g s t o d o fo r o t h e r p e o p le , d a i l y t h in g s,
an d t h er e ar e t h in g s y o u w o u l d v e r y m u c h lik e t o d o fo r y o u r se lf. Bu t
t h at is n o t t h e L a z y D ay . L a z y D a y is a d a y w h e n y o u r efr ain fr o m
d o i n g a n y t h i n g . Y o u r e si st d o i n g t h in g s. B ec au se y o u ar e u sed t o
a l w a y s d o i n g so m e t h i n g , it h as b e c o m e a b a d h ab it . T h e L a z y D a y
is a k i n d o f d r ast ic m easu r e ag ain st t h at k in d o f h ab it en er g y .
O n L a z y D a y s, y o u d o y o u r b est t o r efr ain fr o m d o i n g so m e t h i n g .
T r y t o d o n o t h i n g . I t 's h a r d . I t 's h ar d , b u t y o u can lear n a n e w w a y
o f b ei n g . Y o u t h in k t h at w h e n y o u 'r e n o t d o i n g a n y t h i n g , y o u 'r e
w a st i n g y o u r t i m e . T h a t 's n o t t ru e. Y o u r t im e i s, f i r st o f a l l , fo r y o u t o
b e: t o b e aliv e, t o b e p eac e, t o b e jo y , an d t o b e lo v in g . T h e w o r ld
n eed s j o y o u s a n d l o v i n g p e o p l e w h o ar e c a p a b l e o f ju st b e i n g w i t h
o u t d o i n g . If y o u k n o w t h e art o f b e i n g p e a c e , o f b e i n g so lid , t h en
y o u h a v e t h e g r o u n d fo r e v e r y ac t io n . T h e g r o u n d fo r a c t i o n is t o b e,
an d t h e q u a l i t y o f b e i n g d e t e r m i n e s t h e q u a li t y o f d o i n g . A n d ac t io n
m u st b e b a se d o n n o n - a c t io n . W e u su ally say : " D o n 't ju st sit t h er e,
d o so m e t h i n g ." B u t w e h a v e t o r ev er se t h at st a t em e n t t o sa y : " D o n 't
ju st d o so m e t h i n g , sit t h e r e ," in o r d e r t o b e in su c h a w a y t h at p eac e,
u n d e r st a n d i n g , an d c o m p a ssi o n ar e p o ssib le.

LISTENING TO A DHARMA TALK
T h e t e a c h in g s o f t h e B u d d h a ar e c a lle d t h e D h a r m a . If y o u at t en d
a r et r eat at a p r a c t ic e c en t er , o r if y o u g o t o a sit t in g g r o u p o r class
in y o u r n e i g h b o r h o o d t h at is le d b y a la y D h a r m a t each er , y o u w ill
h a v e t h e o p p o r t u n i t y t o h e a r a D h a r m a t alk .
Pract ice
A r r i v e e a r ly fo r t h e t alk so t h at y o u m a y h a v e e n o u g h t im e t o fin d
a seat an d est ab li sh y o u r se l f in a p eac efu l st at e o f m in d . L ist en t o
t h e t alk s w it h an o p e n m in d an d a r e c ep t i v e h ear t . If y o u list en o n l y
w it h y o u r in t ellect , c o m p a r i n g an d ju d g i n g w h a t is sa id t o w h a t y o u
a lr ead y t h in k y o u k n o w o r w h a t y o u h a v e h ear d o t h e r s say , y o u m a y
m iss t h e c h a n c e t o t r u ly r e c ei v e t h e m e ssa g e t h at is b e i n g t r a n sm i t t e d .
T h e D h a r m a is lik e r ain . L et it p e n et r at e d e e p l y in t o y o u r c o n
sc io u sn ess, w a t e r i n g t h e seed s o f w i sd o m an d c o m p a ssi o n t h at ar e
a lr e a d y t h er e. A b so r b t h e t alk o p en ly , lik e t h e ear t h r e c e i v i n g a
r e fr e sh in g sp r i n g r ain . T h e t alk m ig h t b e ju st t h e c o n d i t i o n o u r t r ee
n eed s t o fl o w e r an d b ea r t h e fr u it s o f u n d e r st a n d i n g an d lo v e.
O u t o f r esp ect fo r t h e t eac h in g s an d t h e t each er , y o u ar e ask ed t o
si t o n a c h a i r o r a c u sh i o n d u r in g t h e t eac h in g s an d n o t t o lie d o w n . If
y o u feel t ir ed d u r in g t h e t alk , m in d fu lly sh if t y o u r p o sit io n an d p r a c
t ic e d e e p b r eat h in g an d g e n t le m assag e fo r o n e o r t w o m in u t es t o
b r in g fr esh o x y g e n t o y o u r b r ain an d t h e ar eas o f fa t i g u e in y o u r b o d y.
R efr ain fr o m t alk in g o r m a k i n g d ist u r b in g n o ises d u r in g t h e
D h a r m a t alk . If it is a b so lu t e ly n e c e ssa r y t o leav e d u r in g t h e t alk ,
p lease d o so w it h a m in im u m o f d ist u r b a n c e t o o t h er s.
DHARMA DISCUSSION
D h a r m a d isc u ssio n is an o p p o r t u n i t y t o b en efit fr o m e a c h o t h e r 's
in sig h t s an d e x p e r i e n c e o f t h e p r ac t ic e. It is a sp ec ial t im e fo r u s to
sh a r e o u r e x p e r i e n c e s, o u r j o y s, o u r d iffic u lt ie s, a n d o u r q u est io n s
r e lat in g t o t h e p r a c t ic e o f m in d fu ln ess. B y p r a c t ic i n g d e e p list en
in g w h i l e o t h e r s ar e sp e a k in g , w e h elp c r e a t e a c alm an d r e c ep t i v e
e n v ir o n m e n t . B y le a r n in g t o sp e a k o u t a b o u t o u r h a p p in ess a n d o u r
d ifficu lt ies in t h e p r ac t ic e, w e c o n t r i b u t e t o t h e c o l l e c t i v e in sig h t
an d u n d e r st a n d i n g o f t h e g r o u p .
Pract ice
B a se y o u r sh a r i n g o n l y o n y o u r o w n e x p e r i e n c e o f t h e p r ac t ic e
r at h er t h an a b o u t ab st r ac t id eas an d t h e o r e t i c a l t o p ic s. M a n y o f u s
sh a r e sim ilar d ifficu lt ies a n d asp ir at io n s. Si t t in g , li st en i n g , an d sh ar
in g t o g et h er , y o u r e c o g n i z e y o u r t r u e c o n n e c t i o n s t o o t h er s. O n e
p er so n sh ar es at a t im e. W h i l e t h at p er so n is sp e a k i n g , e v e r y o n e fo l
lo w s t h eir b r e a t h i n g an d li st e n s d e e p l y w it h o u t ju d g i n g o r r eac t in g ,
an d w it h o u t m a k i n g c r o ss t alk o r o f fe r i n g a d v ic e.
R e m e m b e r t h at w h a t e v e r is sh a r e d d u r in g t h e D h a r m a d i sc u ssio n
t im e is c o n f i d e n t i a l . If a fr ie n d sh ar es a b o u t a d iffic u lt y sh e is fa c in g ,
r e sp e c t t h at sh e m a y o r m a y n o t w ish t o t alk a b o u t t h is o u t sid e of
t h e D h a r m a d isc u ssio n t im e.
Discussing the Dharma in the ultimate dimension,

we look at each other and smile.
You are me, don't you see?
Speaking and listening, we are one.
TOUCHING THE EARTH
T h e p r a c t ic e o f T o u c h i n g t h e E ar t h , also k n o w n as b o w i n g d e e p l y
o r p r o st r at in g , h elp s u s r et u r n t o t h e ear t h an d t o o u r r o o t s, an d t o
r e c o g n i z e t h at w e ar e n o t a l o n e b u t c o n n e c t e d t o a w h o l e st r eam o f
sp ir it u a l an d b l o o d an c est o r s. W e t o u c h t h e ear t h t o let g o o f t h e
id ea t h at w e ar e sep ar at e an d t o r em in d u s t h at w e ar e t h e ear t h an d
p ar t o f life.
W h e n w e t o u c h t h e ear t h w e b e c o m e sm all , w i t h t h e h u m i lit y an d
sim p li c it y o f a y o u n g c h ild . W h e n w e t o u c h t h e ear t h w e b e c o m e
g r eat , lik e an an c ie n t t r ee se n d i n g h er r o o t s d e e p in t o t h e ear t h ,
d r in k in g fr o m t h e so u r c e o f all w at er s. W h e n w e t o u c h t h e ear t h ,
w e b r e a t h e in all t h e st r e n g t h an d st ab ilit y o f t h e ear t h , a n d b r e a t h e
o u t o u r su ffe r i n g — o u r fee li n g s o f an g er , h at r ed , fear, in ad eq u ac y ,
a n d g r ief.
Pract ice
T o b e g in t h is p r ac t ic e, jo i n y o u r p alm s in fr o n t o f y o u r c h e st in t h e
sh a p e o f a lo t u s b u d . T h e n g e n t l y l o w e r y o u r se l f t o t h e g r o u n d so
t h at y o u r sh in s, fo r ear m s, a n d fo r e h e a d ar e r est in g c o m f o r t a b l y o n
t h e flo o r . W h i l e t o u c h i n g t h e ear t h , t u r n y o u r p alm s fac e u p , s h o w
in g y o u r o p e n n e ss t o t h e T h r e e Je w e l s — t h e B u d d h a, D h a r m a , an d
Sa n g h a . B r eat h e in all t h e st r en g t h an d st ab ilit y o f t h e ear t h , an d
b r e a t h e o u t t o r elease y o u r c l i n g i n g t o a n y su ffer in g . A f t e r o n e o r
t w o t im es o f p r a c t ic i n g T o u c h i n g t h e E ar t h , y o u c an a l r e a d y r elease
a lo t o f y o u r su ffe r i n g an d fe e li n g o f alien at io n an d r e c o n c i le w it h
y o u r an c est o r s, p ar en t s, c h i ld r en , o r fr ien d s.
T o u c h i n g t h e E ar t h is a p r a c t ic e t h at is h elp fu l t o d o w it h y o u r
Sa n g h a . W h e n y o u ar e w i t h a Sa n g h a , o n e p er so n c an b e t h e b ell
m ast er an d in v it e t h e b ell b e t w e e n p r o st r at io n s. T h i s sam e p er so n
can r ead T h e F iv e E ar t h T o u c h i n g s alo u d w h i l e e v e r y o n e p r o st r at es.
If y o u p r a c t ic e T o u c h i n g t h e E ar t h o n y o u r o w n , y o u c an m a k e a
r e c o r d i n g o f y o u r se l f r e a d i n g t h e t ex t o r d o it fr o m m em o r y .
T H E F I V E E A R T H T O U C H I N G S
In gratit ude, I bow to all generat ions oj ancestors in my blood family.

I see m y m o t h e r an d fat h er , w h o se b lo o d , f l e sh , a n d v i t alit y ar e c i r c u
la t i n g in m y o w n v ein s an d n o u r ish in g e v e r y cell in m e. T h r o u g h t h em
1 see m y fo u r g r an d p ar en t s. 1 c a r r y in m e t h e life, b lo o d , ex p er ien c e,
w isd o m , h ap p in ess, an d so r r o w o f all g en er at io n s. I o p e n m y h eart ,
flesh , an d b o n e s t o r ec eiv e t h e e n e r g y o f in sig h t , lo v e, an d e x p e r i
e n c e t r a n sm it t ed t o m e b y m y an c est o r s. I k n o w t h at p ar en t s alw ay s
lo v e an d su p p o r t t h eir c h ild r en an d g r a n d c h ild r en , alt h o u g h t h ey
ar c n o t a lw a y s ab le t o ex p r ess it sk illfu lly b ec au se o f d ifficu lt ies t h ey
en co u n t er . A s a c o n t in u at io n o f m y an c est o r s, I a llo w t h eir e n e r g y t o
flo w t h r o u g h m e, an d ask fo r t h eir su p p o r t , p r o t ec t io n , an d st r en g t h .
In grat it ude, I bow to all generat ions of ancestors in my spirit ual fam ily.
1 see in m y se l f m y t eac h er s, t h e o n e s w h o sh o w m e t h e w a y o f lo v e
a n d u n d e r st a n d i n g , t h e w a y t o b r eat h e, sm ile, fo r g i v e , an d liv e
d e e p l y in t h e p r esen t m o m e n t . I o p e n m y h ear t an d m y b o d y t o
r e c ei v e t h e e n e r g y o f u n d e r st a n d i n g , l o v i n g k in d n ess, an d p r o t e c
t io n fr o m t h e A w a k e n e d O n e s, t h eir t e a c h in g s, an d t h e c o m m u n i t y
o f p r a c t ic e o v e r m a n y g en e r a t io n s. I v o w t o p r a c t ic e t o t r a n sf o r m
t h e su ffe r i n g in m y se l f an d t h e w o r ld , an d t o t r an sm it t h eir e n e r g y
t o fu t u r e g e n e r a t io n s o f p r ac t it io n er s.
In grat it ude, I bow to this land and all of the ancestors who made it available.
I see t h at I am w h o l e , p r o t e c t e d , an d n o u r i sh e d b y t h is lan d an d all
o f t h e li v in g b e i n g s t h at h a v e b ee n h e r e a n d m a d e life w o r t h w h il e
Extended Pract ices 109
an d p o ssi b le fo r m e t h r o u g h all t h eir effo r t s. 1 see m y se l f t o u c h
in g m y an c est o r s o f N a t i v e A m e r i c a n o r ig i n w h o h a v e liv e d o n t h is
la n d fo r su c h a l o n g t im e an d k n o w t h e w a y s t o li v e in p e a c e an d
h a r m o n y w it h n at u r e, p r o t e c t i n g t h e m o u n t ain s, fo r e st s, an im als,
v e g e t a t i o n , an d m in er als o f t h is lan d . I feel t h e e n e r g y o f t h is lan d
p e n e t r a t i n g m y b o d y an d so u l, su p p o r t i n g a n d a c c e p t i n g m e. I v o w
t o c o n t r i b u t e m y p ar t in t r a n sfo r m i n g t h e v i o l e n c e , h at r ed , a n d d e l u
sio n t h at st ill lie d e e p in t h e c o n sc io u sn e ss o f t h is so c i e t y so t h at
fu t u r e g e n e r a t i o n s w ill h a v e m o r e sa fe t y , jo y , an d p eac e. 1 a sk t h is
la n d fo r its p r o t e c t i o n an d su p p o r t .
In grat it ude and compassion, I bow down and transmit my energy to those I love.
A ll t h e e n e r g y 1 h a v e r e c e i v e d I n o w w a n t t o t r a n sm it t o m y fat h er ,
m y m o t h er , e v e r y o n e 1 lo v e, an d all w h o h a v e su ffer ed an d w o r r ie d
b ec a u se o f m e an d fo r m y sa k e . I w a n t all o f t h em t o b e h e a l t h y an d
jo y fu l . I p r a y t h at all a n c e st o r s in m y b l o o d an d sp ir it u a l fam ilies w ill
fo c u s t h eir e n e r g ie s t o w a r d ea c h o f t h em , t o p r o t e c t a n d su p p o r t
t h em . I am o n e w it h t h o se I lo v e.
In underst anding and compassion, I bow down to reconcile myself wit h

all those who have made me suffer.
I o p e n m y h ear t an d se n d fo r t h m y e n e r g y o f lo v e an d u n d e r st a n d i n g
t o e v e r y o n e w h o h as m a d e m e su ffer , t o t h o se w h o h a v e d e st r o y e d
m u c h o f m y life an d t h e liv es o f t h o se I lo v e. I k n o w n o w t h at t h e se
p e o p l e h a v e t h e m se lv e s u n d e r g o n e a lo t o f su ffe r i n g an d t h at t h eir
h ear t s ar e o v e r l o a d e d w it h p ain , an g er , a n d h at r ed . I p r a y t h at t h e y
c an b e t r a n sfo r m e d t o e x p e r i e n c e t h e j o y o f liv in g , so t h at t h e y w ill
n o t c o n t i n u e t o m ak e t h e m se lv e s an d o t h e r s su ffer . I see t h eir su f
fer in g an d d o n o t w a n t t o h o l d a n y fe e li n g s o f h at r ed o r a n g e r in
m y se l f t o w a r d t h em . I d o n o t w a n t t h em t o su ffer . I c h a n n e l m y
e n e r g y o f lo v e an d u n d e r st a n d i n g t o t h em an d ask all m y an c est o r s
t o h elp t h em .
TRAVELING AND
RETURNING HOME
W e ar e u sed t o t r a v e lin g a lo t . E v en w h e n w e g o o n a v a c a t io n , o r
c o m e t o a p r a c t ic e c e n t e r o r a n o t h e r p la c e o f r e st , w e ar e a lr ea d y
o ft en p la n n i n g o u r d a y t r ip s o r esc ap es. A t P lu m V illa g e, w e r efr ain
fr o m t r a v e lin g in t o t o w n as m u c h as w e c an . O u r t im e sp e n t h er e
at t h e p r a c t ic e c e n t e r is v e r y p r ec io u s. T h e r e ar e m a n y n u r t u r in g
e le m e n t s o f p e a c e an d h a p p in ess h er e, su c h as t h e b eau t ifu l t r ees
an d fo r e st s, t h e b ir d s, o u r b r o t h e r s an d sist e r s w h o h a v e c o m e fr o m
all w a lk s o f life t o p r a c t ic e lik e u s. T h e c o l l e c t i v e e n e r g y o f t h e
Sa n g h a is t h e m o st p r e c i o u s t h in g . W e sp e n d o u r t im e d e v o t e d t o
t h e p r ac t ic e.
O ft e n , o n c e p e o p l e h a v e fo u n d a p lac e w h e r e t h e y can r elax o r
h a v e m a d e a h o m e at o n e o f t h e p r ac t ic e c en t er s, t h e y feel sad w h e n
t h e t im e c o m e s t o leav e. B u t t h er e is n o c o m i n g an d n o g o i n g , fo r w e
ar e a l w a y s w it h y o u , an d y o u w it h u s. W h e n y o u g o h o m e , r e m e m
b er t o r et u r n t o y o u r b r e a t h in g . Y o u w ill k n o w t h at t h e fr ien d s at
Plu m V i l l a g e an d o u r Sa n g h a b o d y all o v e r t h e w o r l d ar e b r e a t h in g
t o o .
Pract ice
O n t h e d a y t h at y o u ar e t r a v e lin g o r ar e le a v i n g t o g o o n a trip ,
in v it e a b ell fift een m in u t es b e f o r e t h e d e p a r t u r e t im e. A l l o w y o u r
self e n o u g h t im e fo r p r e p ar at io n so y o u w o n 't h a v e t o r u sh . B eg in
h e a d i n g t o w a r d t h e b u s, car , o r v an so t h at y o u w ill n o t b e lat e an d
k e e p t h e o t h e r s w a it i n g . W a l k m in d fu lly a n d e n t e r a c a r t h at h as an
Extended Practices 111
e m p t y se a t . Si t u p st r a i g h t a n d fo l l o w y o u r b r e a t h in g . Y o u m i g h t lik e
t o o b se r v e t h e su r r o u n d in g c o u n t r y si d e . R efr ain fr o m b e i n g c ar r ied
a w a y b y c o n v e r sa t i o n s.
C o n t i n u e y o u r p r a c t ic e as y o u r et u r n t o y o u r h o m e , y o u r fam ily,
an d so c iet y . A s y o u h a v e le ar n ed t o liv e in h a r m o n y w it h t h e Sa n g h a
in P lu m V illa g e , y o u c an also c u lt iv at e h a r m o n y in y o u r fa m i ly an d
in so c iet y . A s y o u h a v e le ar n ed t o u n d e r st a n d an d a p p r e c i a t e y o u r
fr ien d s in t h e p r ac t ic e, y o u can also lear n t o u n d er st an d an d a p p r e
c iat e y o u r c o w o r k e r s a n d y o u r n e i g h b o r s. Y o u c a n p r a c t ic e l o v i n g
sp e e c h w it h st r an g er s o n t h e c i t y b u s, ju st as y o u d o w it h t h e sist e r s
an d b r o t h e r s at P lu m V illa g e. M i n d fu l n e ss p r a c t ic e is e v e r y w h e r e
y o u g o .
A n y w h e r e , a n y t im e y o u lik e, y o u can t ak e r efu g e in t h e p r ac t ic es
o f c o n sc i o u s b r e a t h in g , m in d fu l eat in g , l o v i n g sp e ec h , d e e p list en
in g, an d m a n y o t h e r w o n d e r fu l p r ac t ic es. W h e n y o u d o , y o u w ill
feel v e r y c o n n e c t e d an d n o t alo n e. Y o u b e c o m e as lar g e as t h e w h o l e
c o m m u n it y , t h e w h o l e Sa n g h a b o d y .
M ETTA/LOVE MEDITATION
T o lo v e i s, fi r st o f all, t o a c c e p t o u r selv es as w e ac t u ally ar e. T h a t is
w h y in t h is L o v e M e d i t a t i o n , " K n o w i n g T h y se l f " is t h e fi r st p r a c t i c e o l
lo v e. W h e n w e p r ac t ic e t h is, w e see t h e c o n d i t i o n s t h at h a v e c a u se d
u s t o b e t h e w a y w e ar e. T h i s m a k e s it e a sy fo r u s t o a c c e p t o u r selv es,
in c lu d in g o u r su ffer in g an d o u r h ap p in ess at t h e sam e t im e.
O n e d ay , K i n g P r asen aji t o f K o sh a l a ask ed Q u e e n M a llik a , " M y
d e a r w ife, is t h e r e a n y o n e w h o lo v es y o u as m u c h as y o u lo v e y o u r
se l f?" T h e q u e e n la u g h e d an d r e sp o n d e d , " M y d e a r h u sb an d , is t h er e
a n y o n e w h o l o v es y o u m o r e t h an y o u lo v e y o u r self?" T h e n ex t d ay,
t h e y t o ld t h e B u d d h a o f t h e ir c o n v e r sa t i o n , an d h e sa id , "Y o u ar e
c o r r ec t . T h e r e is n o o n e in t h e u n iv er se m o r e d e a r t o u s t h an o u r
selv es. T h e m in d m a y t r av el in a t h o u sa n d d ir ec t io n s, b u t it w il l fin d
n o o n e else m o r e b e l o v e d . T h e m o m e n t y o u see h o w im p o r t an t it is
t o l o v e y o u r se lf, y o u w ill st o p m a k i n g o t h e r s su f f e r ."
M d t a m e a n s l o v i n g k in d n ess. W e b e g in t h is w it h an asp ir at io n :
" M a y 1 b e ....'' T h e n w e t r a n sc e n d t h e lev el o f asp ir at io n an d lo o k
d e e p l y at all t h e p o sit i v e an d n e g a t i v e c h a r a c t e r i st i c s o f t h e o b je c t o f
o u r m e d it a t i o n , in t h is case, o u r selv es. T h e w illi n g n e ss t o lo v e is n o t
y e t lo v e. W e lo o k d eep ly , w it h all o u r b ei n g , in o r d e r t o u n d er st an d .
W e d o n 't j u st r ep eat t h e w o r d s, o r i m i t a t e o t h e r s, o r st r i v e a f t e r so m e
id eal. T h e p r a c t ic e o f l o v e m ed it a t i o n is n o t a u t o - su g g e st i o n . W e
d o n 't j u st sa y , "1 l o v e m y self. I lo v e all b e i n g s." W e lo o k d e e p l y at o u r
b o d y , o u r fe elin g s, o u r p e r c e p t i o n s, o u r m en t al fo r m at io n s, an d o u r
c o n sc io u sn ess, an d in ju st a fe w w e ek s, o u r asp ir at io n t o lo v e w ill
b e c o m e a d e e p in t en t io n . L o v e w ill e n t e r o u r t h o u g h t s, o u r w o r d s,
Extended Practices 1 13
an d o u r a c t i o n s, an d w e w ill n o t i c e t h at w e h a v e b e c o m e p eac efu l,
h ap p y , an d li g h t in b o d y an d sp i r i t ,- safe a n d fr ee fr o m i n j u r y ,- an d
Iree fr o m an g er , afflic t io n s, fear , an d an x iet y .
W h e n w e p r ac t ic e, w e o b se r v e h o w m u c h p e a c e , h ap p in ess, an d
lig h t n ess w e a l r e a d y h a v e . W e n o t i c e w h e t h e r w e ar e an x i o u s a b o u t
a c c i d e n t s o r m isfo r t u n es, a n d h o w m u c h an g er , ir r it at io n , fear , a n x i
et y, o r w o r r y ar e a lr e a d y in u s. A s w e b e c o m e aw a r e o f t h e fe elin g s
in u s, o u r se lf- u n d e r st a n d i n g w ill d e e p e n . W e w ill see h o w o u r fear s
an d lac k o f p e a c e c o n t r i b u t e t o o u r u n h a p p in e ss, an d w e w ill see t h e
v alu e o f l o v i n g o u r se lv e s an d c u lt iv a t in g a h ear t o f c o m p a ssio n .
In t h is l o v e m ed it at io n , "an g er , afflic t io n s, fear , an d a n x i e t y " r efer
t o all t h e u n w h o l e so m e , n e g a t i v e st a t es o f m in d t h at d w e ll in u s
a n d r o b u s o f o u r p e a c e an d h ap p in ess. A n g er , fear , an x iet y , c r a v i n g ,
g r eed , an d i g n o r a n c e ar e t h e g r eat afflic t io n s o f o u r t im e. B y p r a c
t ic in g m in d fu l liv in g , w e ar e ab le t o d eal w it h t h em , an d o u r l o v e is
t r an slat ed in t o e ffe c t iv e ac t io n .
Pract ice
T h i s is a lo v e m e d it at io n a d a p t e d fr o m t h e V i su d d h i m a g g a ( T h e
P at h o f P u r ificat io n ) b y B u d d h a g h o sa , a fi ft h - c en t u r y c .E . s y s t e m a t i
z at io n o f t h e B u d d h a's t e a c h in g s.
M a y I be peaceful, happy, and light in body and spirit.

M ay I be safe and free from injury.
M ay I befree from anger, afflictions, fear, and anxiet y.
M a y I learn to look at myself wit h the eyes of understanding and love.

M ay I be able to recognize and touch the seeds j o y and happiness in myself.
M ay I learn to ident ify and see the sources of anger, craving, and delusion
in myself.
114 Ext ended Practices
M ay I know bow to nourish the seeds of j o y in myself every day.

M a y I be able to livefresh, solid, and free.
M a y I befree from attachment and aversion, but not be indifferent.
T o p r a c t ic e t h is lo v e m ed it at io n , sit st ill, c a l m y o u r b o d y an d y o u r
b r e a t h in g , an d r ec it e it t o y o u r se lf. T h e sit t in g p o sit io n is a w o n d e r
fu l p o sit io n fo r p r a c t ic i n g t h is. Si t t i n g st ill, y o u ar e n o t t o o p r e o c
c u p ie d w it h o t h e r m at t er s, so y o u c an l o o k d e e p l y at y o u r se l f as y o u
ar e, c u lt iv a t e y o u r lo v e fo r y o u r se lf, a n d d e t e r m i n e t h e b est w a y s t o
ex p r e ss t h is l o v e in t h e w o r ld .
B eg in p r a c t ic i n g t h is l o v e m ed it a t i o n o n y o u r se l f ("I"). U n t il y o u
ar e ab le t o l o v e a n d t ak e c a r e o f y o u r se lf, y o u c a n n o t b e o f m u c h
h elp t o o t h er s. A f t e r t h at , p r a c t ic e o n o t h e r s ( M a y h e/ sh e/ t h ey b e
p eacefu l, h ap p y , an d ligh t in b o d y an d sp i r i t .) — f i r st o n so m e o n e y o u
lik e, t h en o n so m e o n e n eu t r al t o y o u , t h en o n so m e o n e y o u lo v e, an d
fin ally o n so m e o n e t h e m e r e t h o u g h t o f w h o m m ak es y o u su ffer .
A c c o r d i n g t o t h e B u d d h a, a h u m an b e i n g is m a d e o f fiv e e l e m e n t s,
c a lled skandhas in San sk r it . T h e se sk a n d h a s ar e fo r m , fe elin g s, p er
c e p t io n s, m en t al fo r m at io n s, an d c o n sc io u sn ess. In a w ay , y o u are
t h e su r v ey o r , an d t h ese e le m e n t s ar e y o u r t er r it o r y. T o k n o w t h e
r eal sit u at io n w it h i n y o u r se lf, y o u h a v e t o k n o w y o u r o w n t er r it o r y,
i n c lu d in g t h e e le m e n t s w it h i n y o u t h at ar e at w a r w it h e a c h o th er .
In o r d e r t o b r i n g a b o u t h a r m o n y , r ec o n c i lia t i o n , an d h e a l i n g w it h in ,
y o u h a v e t o u n d e r st a n d y o u r self. L o o k i n g an d li st en in g d eep ly , su r
v e y i n g y o u r t er r it o r y , is t h e b e g i n n i n g o f lo v e m ed it at io n .
B eg in t h is p r a c t ic e b y l o o k i n g d e e p l y in t o t h e sk a n d h a o f fo rm ,
t h at i s, y o u r b o d y . A sk : H o w is m y b o d y in t h is m o m e n t ? H o w w as
it in t h e p ast ? H o w w ill it b e in t h e fu t u r e? L at er , w h e n y o u m ed it at e
o n so m e o n e y o u lik e, so m e o n e n eu t r al t o y o u , so m e o n e y o u lo v e,
an d so m e o n e y o u h at e, y o u also b eg in b y l o o k i n g at h is p h y sic al
asp ec t s. B r e a t h in g in an d o u t , v isu aliz e h is f ac e,- h is w a y o f w alk in g ,
sit t in g, a n d t al k i n g ,- h is h ear t , lu n g s, k i d n e y s, an d all t h e o r g an s in
h is b o d y , t a k i n g as m u c h t im e as y o u n eed t o b r i n g t h ese d et ails in t o

Extended Practices I 15
aw a r e n e ss. B u t a l w a y s st ar t w it h y o u r self. W h e n y o u see y o u r o w n
fiv e sk a n d h a s cle ar ly , u n d e r st a n d i n g an d l o v e ar i se n at u r ally , a n d y o u
k n o w w h a t t o d o an d w h a t n o t t o d o .
L o o k in t o y o u r b o d y t o see w h e t h e r it is at p e a c e o r su ffe r i n g
fr o m il ln e ss. L o o k at t h e c o n d i t i o n o f y o u r lu n g s, y o u r h ear t , y o u r
i n t e st i n e s, y o u r k i d n e y s, a n d y o u r liv er t o see w h a t t h e r eal n eed s o f
y o u r b o d y ar e. W h e n y o u d o , y o u w ill eat , d r in k , an d ac t in w a y s
t h at d e m o n st r a t e y o u r lo v e a n d y o u r c o m p a ssi o n fo r y o u r b o d y .
U su a l l y y o u fo l l o w in g r ain ed h ab it s. Bu t w h e n y o u lo o k d ee p ly , y o u
see t h at m a n y o f t h ese h ab it s h ar m y o u r b o d y an d m in d , so y o u
w o r k t o t r an sfo r m y o u r h ab it s in w a y s c o n d u c i v e t o g o o d h ealt h
an d v it alit y .
N e x t , o b se r v e y o u r fe e li n g s— w h e t h e r t h e y ar e p leasan t , u n p l e a s
an t , o r n eu t r al. F eelin g s flo w in u s lik e a r iver , an d e a c h fe e l i n g is a
d r o p o f w a t e r in t h at r iver . L o o k in t o t h e r i v er o f y o u r fee li n g s an d
see h o w e a c h fe e li n g c a m e t o b e. Se e w h a t h as b ee n p r e v e n t i n g y o u
fr o m b e i n g h a p p y , an d d o y o u r b est t o t r an sfo r m t h o se t h in g s. P r a c
t ice t o u c h i n g t h e w o n d r o u s, r efr esh in g , a n d h e a lin g e le m e n t s t h at
ar e a lr e a d y in y o u an d in t h e w o r ld . D o i n g so , y o u b e c o m e st r o n g e r
an d b e t t e r ab le t o lo v e y o u r se l f an d o t h er s.
T h e n m e d it at e o n y o u r p e r c e p t i o n s. T h e B u d d h a o b se r v e d , " T h e
p er so n w h o su ffe r s m o st in t h is w o r l d is t h e p er so n w h o h as m a n y
w r o n g p e r c e p t i o n s, an d m o st o f o u r p e r c e p t i o n s ar e e r r o n e o u s." Y o u
see a sn ak e in t h e d ar k an d y o u p an ic, b u t w h e n y o u r fr ien d sh in es
a lig h t o n it, y o u see t h at it is o n l y a r o p e. Y o u h a v e t o k n o w w h i c h
w r o n g p e r c e p t i o n s c au se u s t o su ffer . P lease w r it e b ea u t ifu lly t h e
sen t en c e, "A r e y o u su r e?" o n a p ie c e o f p a p e r an d t ap e it t o y o u r w all.
L o v e m e d it a t i o n h elp s y o u lear n t o lo o k w it h c la r it y an d se r e n i t y in
o r d e r t o i m p r o v e t h e w a y y o u p e r c eiv e.
N e x t , o b se r v e y o u r m en t al fo r m at io n s, t h e id eas an d t e n d e n c ie s
w it h in y o u t h at lead y o u t o sp e a k an d ac t as y o u d o . P r ac t ic e l o o k
in g d e e p l y t o d i sc o v e r t h e t r u e n at u r e o f y o u r m en t al fo r m a t io n s—
h o w y o u ar e in flu en c ed b y y o u r in d iv id u al c o n sc io u sn e ss an d also
b y t h e c o l l e c t i v e c o n sc i o u sn e ss o f y o u r fam ily , an c est o r s, a n d so c i
et y. U n w h o l e so m e m en t al fo r m a t io n s c au se so m u c h d i st u r b a n c e,-
w h o l e so m e m en t al fo r m a t io n s b r i n g a b o u t lo v e, h a p p in ess, an d
lib er at io n .
Fin ally, lo o k , at y o u r c o n sc io u sn ess. A c c o r d i n g t o B u d d h ism , c o n
sc io u sn ess is lik e a field w it h e v e r y p o ssi b le k in d o f se ed in it: seed s
o f lo v e, c o m p a ssi o n , jo y , a n d e q u a n i m i t y ,- se ed s o f an g er , fear, an d
a n x ie t y ,- a n d seed s o f m in d fu ln ess. C o n sc i o u sn e ss is t h e st o r e h o u se
t h at c o n t a in s all t h ese seed s, all t h e p o ssib ilit ies o f w h a t m i g h t ar ise
in y o u r m in d . W h e n y o u r m in d is n o t at p e a c e , it m a y b e b e c a u se o f
t h e d esir es a n d fee lin g s in y o u r st o r e c o n sc io u sn e ss. T o liv e in p eace,
y o u h a v e t o b e a w ar e o f y o u r t e n d e n c ie s— y o u r h ab it e n e r g i e s— so
y o u c an e x e r c i se so m e se lf- c o n t r o l. T h i s is t h e p r a c t ic e o f p r e v e n t iv e
h ealt h car e. L o o k d e e p l y in t o t h e n at u r e o f y o u r fe elin g s t o fin d t h eir
r o o t s, t o see w h i c h fe e li n g s n eed t o b e t r a n sfo r m e d , an d n o u r i sh
t h o se fee li n g s t h at b r i n g a b o u t p eac e, jo y , a n d w e ll- b e i n g .

UNILATERAL DISARMAMENT
W h a t c a n w e d o w h e n w e 'r e a w a r e w e 'v e d o n e so m e t h i n g t h at c au ses
o t h e r s t o b e u n h a p p y ? T h e p e o p l e w e m a k e su ffer m a y st ill b e aliv e.
T h e p e o p l e w e h a v e m a d e su ffer m a y h a v e a l r e a d y d ied . W h a t can
w e d o t o m a k e a m en d s? T h e w o u n d is n o t o n l y in t h e b o d y , in t h e
so u l , in t h e c o n sc i o u sn e ss o f t h e o t h e r p er so n , b u t t h e w o u n d is t h e r e
in o u r selv es. Su p p o se w e said so m e t h i n g u n k in d t o o u r g r a n d m o t h e r
fift y y e a r s ag o . T h e p ain , t h e su ffe r i n g is st ill t h er e in o u r c o n sc i o u s
n ess, in o u r so u l . I k n o w t h at m y g r a n d m o t h e r is aliv e in m e w it h
h e r w o u n d . I am aliv e also w it h t h at sam e k in d o f w o u n d . P r a c t i c
in g u n ilat er al d isa r m a m e n t m ean s w e d isar m o u r selv es, r eg ar d less
o f w h a t t h e o t h e r p er so n d o e s an d r e g ar d less o f w h e t h e r t h e o t h e r
p er so n is a l i v e o r n o t .
W e d o n 't n eed t h e o t h e r p er so n t o b e t h er e in o r d e r t o h eal o u r
selv es. W e d o n 't n eed t h em t o sit in fr o n t o f u s in o r d e r fo r u s t o b e
r e c o n c i l e d w it h t h em . R e c o n c i lia t i o n an d h e a lin g can b e r ealiz ed
w it h i n o n e se l f alo n e. A n d d i sar m am en t c an b e d o n e u n ilat er ally .
If w e d isar m o u r selv es, if w e b e c o m e p eac efu l, if w e d e c i d e n o t t o
at t ac k an d n o t t o ar g u e, w e a l r e a d y h a v e p e a c e i n s i d e u s. W h e n ev en
o n e p er so n p r ac t ic es u n ilat er al d i sar m am en t , it w ill a l r e a d y h a v e an
e ffe c t o n t h e o t h e r p er so n . >
Pract ice
W h e n y o u ar e a w a r e o f a w o u n d , b eg in t o b r e a t h e in an d o u t an d
b e g i n t o b e aw a r e o f t h e w o u n d . F o r e x a m p le : B r e a t h in g in , I am
1 18 Extended Practices
aw a r e o f t h e w o u n d in m e ; b r e a t h i n g o u t , I am t a k i n g g o o d c ar e o(
it. B r e a t h in g in , I sa y " I 'm so r r y , G r a n d m a " ; b r e a t h i n g o u t , "I k n o w I
w ill n o t d o it a g a i n .''
W h e n y o u p r a c t ic e lik e t h at , y o u m a k e y o u r g r a n d m o t h e r in y o u
sm ile, an d t h e h e a l i n g b e g i n s t o t ak e p la c e. T h e m o m e n t y o u d i sar m
y o u r se lf, t h e m o m e n t y o u d e c i d e t o g i v e u p t h e figh t , t h e m o m e n t
y o u p r a c t ic e b e g i n n i n g a n e w in y o u r se lf, t h e h e a l i n g b e g i n s an d y o u
u n d e r g o a t r a n sfo r m at io n t h at w ill v e r y so o n h a v e an e ffe c t o n t h e
o t h e r p er so n . Sh e w ill see t h e d i ffe r e n c e in y o u . A n d n o w y o u ar e
lo o k i n g at h e r in a d i ffer en t w ay , y o u ar e sm ili n g at h e r in a v e r y
d i ffer en t w ay . Y o u ar e n o w a fl o w e r an d n o l o n g e r a t h o r n fo r h er.
V e r y so o n , sh e w ill n o t i c e t h is, a n d it w il l b e h e r t u r n t o d isar m an d
t r an sfo r m .
P e a c e b e g i n s w it h m e. R e c o n c i l i a t i o n b e g i n s w it h m e. H e a l i n g
b e g in s w it h m e. S o w h e n y o u p r ac t ic e d e e p b r e a t h i n g an d sm ilin g
t o t h e p ain in y o u , an d v o w t o b eg in an ew , w h e n y o u p r a c t ic e l o v
in g k in d n ess, t ak in g c a r e o f y o u r p ain an d su ffer in g , y o u ar e a lr ead y
p r a c t ic i n g t a k i n g c ar e o f t h e o t h e r p er so n . T a k i n g c ar e o f y o u r s e l f is
t o t ak e c a r e o f t h e o t h e r p er so n .
F o r ex a m p l e , su p p o se y o u w r i t e a le t t er o f r e c o n c i lia t i o n aft er t en
y e a r s o f sep a r a t io n fr o m so m e o n e . If y o u r le t t er is si n c e r e , y o u w ill
b eg in t o feel m u c h b et t e r r ig h t a w a y , ju st d u r in g t h e t im e o f w r it in g .
Y o u h a v e n 't y e t p u t t h e let t er in t o t h e e n v e l o p e , y o u h a v e n 't p u t t h e
st am p o n , y o u h a v e n 't sen t it t o t h e p o st o ffic e, t h e o t h e r p er so n
h as n o t y e t r e c e i v e d it, b u t y o u feel v e r y g o o d r ig h t n o w , y o u h av e
r e c o n c i l e d a l r ea d y w it h y o u r se lf, an d y o u r h e alt h b e g in s t o im p r o v e
r ig h t aw ay . T h a t p er so n w o u l d n eed t h r ee o r five d a y s t o r e c ei v e t h e
let t er an d t e l e p h o n e y o u t o t h an k y o u , b u t t h at is o n l y o n e o f t h e
effec t s, n o t t h e o n l y o n e.
TALKING TO YOUR INNER CHILD
M a n y o f u s h a v e a w o u n d e d c h i ld w it h i n u s. W e h a v e b ee n d e e p l y
w o u n d e d as c h i ld r en , m a k i n g it h ar d fo r u s t o t r u st an d lo v e, an d
t o a l l o w l o v e fr o m o t h e r s t o r eac h u s. M a k i n g t im e t o g o b a c k t o
t h is w o u n d e d c h i ld is a v e r y im p o r t an t p r ac t ic e. Bu t t h er e c an b e an
o b st a c le. M a n y o f u s k n o w t h at w e h a v e a w o u n d e d c h i ld w it h i n u s,
b u t w e ar e afr aid t o g o b a c k t o o u r selv es a n d b e w it h t h at c h i ld . T h e
b l o c k o f p ain an d so r r o w in u s is so h u g e an d o v e r w h e l m i n g t h at
w e ru n a w a y fr o m it. B u t w e n eed t o g o h o m e an d t ak e c a r e o f o u r
w o u n d e d c h i ld , e v e n t h o u g h t h is is d ifficu lt . W e n eed in st r u c t io n s
o n h o w t o d o t h is so t h at t h e p ain in sid e d o e s n o t o v e r w h e l m u s.
Pract ice
T h e p r a c t ic e s o f m in d fu l w a lk i n g , m in d fu l sit t in g , an d m in d fu l
b r e a t h i n g ar e cr u cial. A lso , y o u r fr ien d s’ e n e r g y o f m in d fu ln ess can
h elp . T h e fi r st t im e y o u g o h o m e t o t h e w o u n d e d c h ild , y o u m a y
n e e d o n e o r t w o fr ie n d s— e sp e c i a l l y t h o se w h o h a v e b ee n su c c essfu l
in t h e p r a c t ic e — sit t in g n ex t t o y o u , t o le n d t h eir su p p o r t , m i n d fu l
n ess, an d e n e r g y . W h e n a fr ien d sit s c l o se t o y o u an d h o ld s y o u r
h an d , y o u c o m b i n e h is o r h e r e n e r g y w it h y o u r o w n an d so m a y feel
safer t o g o h o m e an d e m b r a c e y o u r w o u n d e d c h i ld w it h in .
W h e n y o u sit o r w a l k m in d fu lly , t alk t o y o u r w o u n d e d c h i ld
w it h i n , e m b r a c e t h at c h i ld w it h t h e e n e r g y o f m i n d f u l n e ss'. Y o u can
say : "D a r li n g , I am h er e fo r y o u . I w ill t ak e g o o d c ar e o f y o u . I k n o w

120 Ext ended Practices
t h at y o u su ffer so m u c h . I h a v e b ee n so b u sy a n d n e g le c t fu l o f y o u ,
an d n o w 1 h a v e le ar n ed a w a y t o c o m e b a c k t o y o u ."
Y o u h a v e t o t alk t o y o u r c h i l d sev er al t im es a d ay. O n l y t h en can
h e a l i n g t ak e p lac e. T h e lit t le c h i ld h as b ee n left a lo n e fo r so lo n g .
T h a t is w h y y o u h a v e t o b e g i n t h e p r a c t ic e r ig h t aw ay . E m b r a c i n g
y o u r c h i ld t en d er ly , y o u r eassu r e h im t h at y o u w ill n e v e r let h im
d o w n ag ain o r le a v e h im u n a t t en d e d . If y o u h a v e a l o v i n g Sa n g h a ,
t h en y o u r p r a c t ic e w ill b e easier . T o p r a c t ic e alo n e, w i t h o u t t h e su p
p o r t o f b r o t h e r s an d sist e r s, is m o r e d ifficu lt . T a k i n g r e fu g e in t h e
Sa n g h a a n d h a v i n g b r o t h e r s an d sist e r s t o a ssi st y o u , g i v e ad v ic e ,
an d su p p o r t y o u in d ifficu lt m o m e n t s is v e r y im p o r t an t .
Y o u r w o u n d e d c h i ld m a y r ep r esen t sev er al g e n e r a t io n s. M a y b e
y o u r p ar en t s an d g r a n d p a r e n t s h ad t h e sam e p r o b l e m ,- t h e y also
h ad a w o u n d e d c h i ld w it h i n t h at t h e y d i d n 't k n o w h o w t o h an d le,
so t h e y t r an sm it t ed t h eir w o u n d e d c h i ld t o y o u . O u r p r a c t ic e is t o
e n d t h is v i c i o u s c y c l e . If y o u c an h eal y o u r w o u n d e d c h ild , y o u w ill
lib er at e t h e p er so n w h o a b u se d y o u . T h a t p e r so n m a y also h a v e
b ee n t h e v i c t i m o f ab u se. If y o u g e n e r a t e t h e e n e r g y o f m in d fu ln ess,
u n d e r st a n d i n g , an d c o m p a ssi o n fo r y o u r w o u n d e d c h ild , y o u w ill
su ffer m u c h l e ss. P e o p l e su ffer b ec a u se t h e y h a v e n o t b ee n t o u c h e d
b y c o m p a ssi o n an d u n d e r st a n d i n g . W h e n y o u g e n e r a t e m in d fu ln ess,
c o m p a ssi o n an d u n d e r st a n d i n g b e c o m e p o ssib le. T h e n y o u can
a llo w p e o p l e t o lo v e y o u . B efo r e, y o u w e r e su sp ic io u s o f e v e r y t h i n g
an d e v e r y o n e . C o m p a ssi o n h e lp s y o u r elat e t o o t h e r s a n d r est o r e
c o m m u n ic a t io n .
THE FOURTEEN
MINDFULNESS TRAININGS
T h e F o u r t een M i n d fu l n e ss T r a i n i n g s o f t h e O r d e r o f I n t e r b e in g ar e
a m o d e r n v e r sio n o f t h e fi ft y - e i g h t b o d h isa t t v a p r e c e p t s set o u t in
t h e B r ah m ajala Su t r a ( Su t r a o f t h e N e t o f I n d r a ) .* T h e F o u r t een
M i n d fu l n e ss T r ai n i n g s ar e m in d fu ln e ss in o u r r eal liv es an d n o t ju st
t h e t e a c h i n g o f id ea s. If w e p r ac t ic e t h ese t r ain in g s d eep ly , w e w ill
r e c o g n i z e t h at ea c h o f t h em c o n t a in s all t h e o t h er s. St u d y i n g an d
p r a c t ic i n g t h e m in d fu ln ess t r ain in g s can h e lp u s u n d er st an d t h e t r u e
n at u r e o f i n t e r b e in g — w e c a n n o t ju st b e b y o u r selv es al o n e,- w e can
o n l y in t er -b e w it h e v e r y o n e an d e v e r y t h i n g else. T o p r a c t ic e t h e se
t r ain in g s is t o b e c o m e a w a r e o f w h a t is g o i n g o n in o u r b o d ie s, o u r
m in d s, an d t h e w o r ld . W i t h aw ar en ess, w e c an liv e o u r liv es h a p
p ily, fu lly p r esen t in ea c h m o m e n t w e ar e ali v e, i n t e llig e n t ly se e k in g
so lu t i o n s t o t h e p r o b le m s w e fac e, an d w o r k i n g fo r p e a c e in sm all
an d lar g e w a y s.
W h e n w e p r ac t ic e T h e F iv e M i n d fu ln e ss T r a i n i n g s d e e p l y
( d e sc r ib e d in t h e D a i l y P r a c t ic e sec t io n ) , w e ar e a lr ea d y p r a c t ic i n g
t h e F o u r t een . If w e w a n t t o fo r m a lly r e c e i v e T h e F o u r t een M i n d
fu ln ess T r a i n i n g s an d e n t e r t h e c o r e c o m m u n i t y o f t h e O r d e r o f
I n t er b ein g , it is b ec a u se w e w ish t o b e c o m e a c o m m u n i t y lead er ,
t o o r g a n i z e t h e p r a c t ic e in a Sa n g h a . O n l y w h e n w e h a v e t h e fe e l
in g t h at w e h a v e e n o u g h t im e, e n er g y , an d in t er est t o t ak e c a r e o f
a c o m m u n i t y sh o u ld w e ask fo r fo r m al o r d in a t i o n . T h e n w e w ill b e
* T h e O r d er o f In terb ein g w as fo u n d ed in 1966, d u rin g th e w ar in V ietn am . It has b o th
m o n ast ic a n d l a y m e m b e r s. F o r m o r e i n f o r m a t i o n , se e T h i c h N h at H an h , Interbeing (B erk eley,
C A : P arallax P r e ss, 1998).

w o r k i n g t o g e t h e r w it h o t h e r b r o t h e r s an d sist er s. O t h e r w i se , T h e
F iv e M i n d fu l n e ss T r ai n i n g s ar e e n o u g h . W e c an p r a c t ic e T h e F o u r
t een M i n d fu l n e ss T r a i n i n g s w it h o u t a fo r m al c e r e m o n y , w it h o u t
b e i n g o r d a i n e d as a m e m b e r o f t h e O r d er . W e c an also m o d i fy a few
w o r d s if w e lik e, so it a p p lies t o o u r o w n t r ad it io n .
Pract ice
T he Fi r st M i n d f u l n ess T r ain in g : O pen n ess A w a r e o f t h e su ffer
in g c r e a t ed b y fa n at ic ism a n d in t o ler an c e, w e ar e d e t e r m i n e d n o t t o
b e id o la t r o u s ab o u t o r b o u n d t o a n y d o c t r in e, t h eo r y , o r id eo lo g y ,
ev e n B u d d h ist o n es. B u d d h ist t e a c h in g s ar e g u i d i n g m ean s t o h e lp u s
lear n t o lo o k d e e p l y an d t o d e v e l o p o u r u n d e r st a n d i n g an d c o m p a s
sio n . T h e y ar e n o t d o c t r in es t o figh t , k ill, o r d ie for.
T he Se c o n d M i n d f u l n ess T r ain in g : No n a t t a c h men t t o V i ew s
A w a r e o f t h e su ffe r i n g c r e a t ed b y a t t a c h m e n t t o v i e w s an d w r o n g
p e r c e p t i o n s, w e ar e d e t e r m i n e d t o a v o id b e i n g n a r r o w - m i n d e d an d
b o u n d t o p r esen t v i e w s. W e sh all lear n an d p r a c t ic e n o n a t t a c h
m en t fr o m v i e w s in o r d e r t o b e o p e n t o o t h er s' in sig h t s an d e x p e r i
en c es. W e ar e aw a r e t h at t h e k n o w l e d g e w e p r e se n t ly p o ssess is n o t
c h a n g e l e ss, ab so lu t e t ru t h . T r u t h is f o u n d in life, an d w e w ill o b se r v e
life w it h i n an d ar o u n d u s in e v e r y m o m e n t , r e a d y t o lear n t h r o u g h
o u t o u r l i v e s.
T he T h ir d M i n d f u l n ess T r ain in g : Fr eed o m of T h o u g h t A w a r e
o f t h e su ffe r i n g b r o u g h t a b o u t w h e n w e i m p o se o u r v i e w s o n o t h er s,
w e ar e c o m m i t t e d n o t t o fo r c e o t h er s, e v e n o u r c h i ld r e n , b y a n y
m ean s w h a t so e v e r — su c h as au t h o r it y , t h r eat , m o n e y , p r o p a g a n d a ,
o r i n d o c t r in a t i o n — t o a d o p t o u r v i e w s. W e w ill r esp ec t t h e r ig h t
o f o t h e r s t o b e d iffer en t a n d t o c h o o se w h a t t o b e l i e v e an d h o w t o
d e c id e. W e w ill, h o w e v e r , h elp o t h er s r e n o u n c e fa n at ic ism a n d n ar
r o w n e ss t h r o u g h c o m p a ssi o n a t e d ialo g u e.
Ext ended Pract ices 12 3
T he Fo u r t h M i n d f u l n ess T r ain in g : Aw a r en ess of Su f f er i n g
A w a r e t h at l o o k i n g d e e p l y at t h e n at u r e o f su ffe r i n g c an h e lp u s
d e v e l o p c o m p a ssi o n a n d fin d w a y s o u t o f su ffer in g , w e ar e d e t e r
m in e d n o t t o a v o i d o r c l o se o u r e y e s b e f o r e su ffer in g . W e ar e c o m
m it t ed t o fin d in g w a y s, in c lu d in g p er so n al c o n t a c t , im ag es, an d
so u n d s, t o b e w it h t h o se w h o su ffer , so w e c an u n d e r st a n d t h eir
sit u at io n d e e p l y an d h e lp t h em t r an sfo r m t h e ir su ffe r i n g in t o c o m
p assio n , p e a c e , an d jo y .
T he Fi f t h M i n d f u l n ess T r ain in g : Simpl e, H ea l t h y Li v in g A w a r e
t h at t r u e h a p p in ess is r o o t e d in p eac e, so lid it y , fr e e d o m , a n d c o m
p assio n , an d n o t in w e a lt h o r fam e, w e ar e d e t e r m i n e d n o t t o t ak e
as t h e aim o f o u r life fam e, p r o fit , w e a lt h , o r sen su al p leasu r e, n o r
t o a c c u m u la t e w e a lt h w h i l e m illio n s ar e h u n g r y an d d y i n g . W e ar e
c o m m i t t e d t o li v in g sim p ly an d sh a r i n g o u r t im e, en e r g y , a n d m a t e
rial r eso u r c es w it h t h o se in n eed . W e w ill p r a c t ic e m in d fu l c o n su m
in g, n o t u si n g a lc o h o l , d r u g s, o r a n y o t h e r p r o d u c t s t h at b r i n g t o x in s
in t o o u r o w n an d t h e c o l l e c t i v e b o d y an d c o n sc io u sn ess.
T he Si x t h M i n d f u l n ess T r ain in g : Dea l in g w it h A n g er A w a r e
t h at a n g e r b lo c k s c o m m u n i c a t i o n an d c r e a t es su ffer in g , w e ar e
d e t e r m i n e d t o t ak e c ar e o f t h e e n e r g y o f a n g e r w h e n it ar i ses a n d
t o r e c o g n i z e an d t r an sfo r m t h e seed s o f a n g e r t h at lie d e e p in o u r
c o n sc io u sn ess. W h e n a n g e r c o m e s u p , w e ar e d e t e r m i n e d n o t t o d o
o r sa y a n y t h i n g , b u t t o p r a c t ic e m in d fu l b r e a t h i n g o r m in d fu l w a l k
in g an d a c k n o w l e d g e , e m b r a c e , an d l o o k d e e p l y in t o o u r an g er . W e
w ill lear n t o l o o k w it h t h e e y e s o f c o m p a ssi o n at t h o se w e t h in k ar e
t h e c au se o f o u r an ger .
T he Sev en t h M i n d f u l n ess T r ain in g : Dw el l i n g Ha ppi l y in t h e
PRESENT M o m en t A w a r e t h at life is av a i la b le o n l y in t h e p r esen t
m o m e n t an d t h at it is p o ssi b l e t o liv e h a p p i l y in t h e h er e an d n o w , w e
ar e c o m m i t t e d t o t r ain in g o u r selv es t o liv e d e e p l y e a c h m o m e n t o f

d a i l y life. W e w ill t r y n o t t o lo se o u r se lv e s in d i sp er sio n o r b e c ar r ied
a w a y b y r eg r et s a b o u t t h e p a st , w o r r ie s a b o u t t h e fu t u r e, o r c r a v i n g ,
an g er , o r j e a l o u sy in t h e p r esen t . W e w ill p r a c t ic e m in d fu l b r e a t h in g
t o c o m e b a c k t o w h a t is h a p p e n i n g in t h e p r e se n t m o m e n t . W e ar e
d e t e r m i n e d t o lear n t h e ar t o f m in d fu l li v i n g b y t o u c h i n g t h e w o n
d r o u s, r e fr esh in g , an d h e a l i n g e le m e n t s t h at ar e in sid e an d ar o u n d
u s, an d b y n o u r i sh i n g seed s o f jo y , p eac e, lo v e, a n d u n d e r st a n d i n g
in o u r selv es, t h u s fac ilit at in g t h e w o r k o f t r a n sfo r m a t i o n a n d h e a lin g
in o u r c o n sc io u sn ess.
T he Ei g h t h M i n d f u l n ess T r ain in g : Co m m u n it y an d Co m m u n i
cat io n A w a r e t h at la c k o f c o m m u n i c a t i o n a l w a y s b r i n g s sep ar at io n
an d su ffer in g , w e ar e c o m m i t t e d t o t r ain in g o u r se lv e s in t h e p r ac t ic e
o f c o m p a ssi o n a t e li st en in g a n d l o v i n g sp e ec h . W e w ill lear n t o list en
d e e p l y w i t h o u t j u d g i n g o r r e a c t in g an d r efr ain fr o m u t t er in g w o r d s
t h at c a n c r eat e d i sc o r d o r c au se t h e c o m m u n i t y t o b r eak . W e w ill
m a k e e v e r y effo r t t o k e e p c o m m u n i c a t i o n s o p e n an d t o r e c o n c i le
an d r eso lv e all c o n flic t s, h o w e v e r sm a ll.
T he N in t h M i n d f u l n ess T r ain in g : T r ut h f ul an d Lo v in g Sp e e c h
A w a r e t h at w o r d s c an c r eat e su ffe r i n g o r h ap p in ess, w e ar e c o m m i t
t ed t o le a r n in g t o sp eak t r u t h fu lly an d c o n st r u c t i v e ly , u sin g o n l y
w o r d s t h at in sp ir e h o p e an d c o n fi d en c e . W e ar e d e t e r m i n e d n o t to
say u n t r u t h fu l t h in g s fo r t h e sak e o f p er so n al in t er est o r t o im p r e ss
p e o p le , n o r t o u t t er w o r d s t h at m ig h t c au se d i v i si o n o r h at r ed . W e
w ill n o t sp r e a d n ew s t h at w e d o n o t k n o w t o b e c er t ain n o r cr it ic iz e
o r c o n d e m n t h in g s o f w h i c h w e ar e n o t su r e. W e w ill d o o u r b est
t o sp eak o u t a b o u t sit u at io n s o f in ju st ic e, e v e n w h e n d o i n g so m ay
t h r eat en o u r sa fe t y .
T he T en t h M i n d f u l n ess T r ain in g : Pr o t ec t in g t h e Sa n g h a
A w a r e t h at t h e e sse n c e an d aim o f a Sa n g h a is t h e p r a c t ic e o f u n d e r
st a n d i n g a n d c o m p a ssi o n , w e ar e d e t e r m i n e d n o t t o u se t h e B u d d h ist
Extended Pract ices 125
c o m m u n i t y fo r p er so n al g ain o r p r o fit o r t r an sfo r m o u r c o m m u n i t y
in t o a p o lit ic al in st r u m en t . A sp ir it u a l c o m m u n i t y sh o u ld , h o w e v e r ,
t ak e a c l e a r st an d a g ain st o p p r e ssi o n an d in ju st ic e an d sh o u ld st r iv e
t o c h a n g e t h e sit u at io n w i t h o u t e n g a g i n g in p ar t isan c o n fli c t s.
T he El ev en t h M i n d f u l n ess T r ain in g : Ri g h t Li v e l ih o o d A w a r e
t h at g r e a t v i o l e n c e an d in ju st ic e h a v e b ee n d o n e t o o u r e n v i r o n
m en t a n d so c iet y , w e ar e c o m m i t t e d n o t t o liv e w it h a v o c a t i o n t h at
is h ar m fu l t o h u m a n s a n d n at u r e. W e w ill d o o u r b est t o selec t a
l i v e l i h o o d t h at h elp s r e aliz e o u r id eal o f u n d e r st a n d i n g a n d c o m p a s
sio n . A w a r e o f g lo b a l e c o n o m i c , p o li t ic al, a n d so c ia l r ealit ies, w e w ill
b e h a v e r e sp o n si b l y as c o n su m e r s an d as c i t iz e n s, n o t i n v e st in g in
c o m p a n i e s t h at d e p r i v e o t h e r s o f t h eir c h a n c e t o liv e.
T he T w el f t h M i n d f u l n ess T r ain in g : Re v er en c e f o r Li f e A w a r e
t h at m u c h su ffe r i n g is c a u se d b y w a r an d c o n flic t , w e ar e d e t e r m i n e d
t o c u lt iv at e n o n v i o l e n c e , u n d e r st a n d i n g , a n d c o m p a ssi o n in o u r
d ai ly li v e s, t o p r o m o t e p e a c e ed u c a t io n , m in d fu l m e d ia t i o n , an d r e c
o n c ili a t io n w it h i n fam ilies, c o m m u n it i e s, n at io n s, an d in t h e w o r ld .
W e ar e d e t e r m i n e d n o t t o k ill an d n o t t o let o t h e r s k ill. W e w ill
d i lig e n t l y p r a c t ic e d e e p l o o k i n g w it h o u r Sa n g h a t o d i sc o v e r b et t e r
w a y s t o p r o t e c t life an d p r e v e n t w ar.
T he T h i r t een t h M i n d f u l n ess T r ain in g : G en er o si t y A w a r e o f
t h e su ffe r i n g c au sed b y e x p lo i t a t i o n , so c ial in ju st i c e, st ealin g , an d
o p p r e ssio n , w e ar e c o m m i t t e d t o c u lt iv a t in g l o v in g k i n d n e ss an d
le a r n in g w a y s t o w o r k fo r t h e w e l l - b e i n g o f p e o p le , an im als, p lan t s,
a n d m in er als. W e w ill p r a c t ic e g e n e r o si t y b y sh a r i n g o u r t im e,
e n e r g y , an d m at er ial r eso u r c es w it h t h o se w h o ar e in n eed . W e ar e
d e t e r m i n e d n o t t o st e al an d n o t t o p o ssess a n y t h i n g t h at sh o u ld
b e l o n g t o o t h er s. W e w ill r e sp e c t t h e p r o p e r t y o f o t h er s, b u t w ill t r y
t o p r e v e n t o t h e r s fr o m p r o fit in g fr o m h u m a n su ffe r i n g o r t h e su ffe r
in g o f o t h e r b ein g s.
T he Fo u r t een t h M i n d f u l n ess T r ain in g : Ri g h t Co n d u c t ( Fo r
LA YPEO PL E) A w a r e t h at sex u al r elat io n s m o t i v a t e d b y c r a v i n g c a n
n o t d issip at e t h e fe e li n g o f lo n e li n e ss b u t w ill c r eat e m o r e su ffer in g ,
fr u st r a t io n , a n d iso la t io n , w e ar e d e t e r m i n e d n o t t o e n g a g e in sex u al
r elat io n s w i t h o u t m u t u al u n d e r st a n d i n g , lo v e, a n d a l o n g - t er m c o m
m it m en t . In sex u al r elat io n s, w e m u st b e a w a r e o f fu t u r e su ffe r i n g
t h at m a y b e c au sed . W e k n o w t h at t o p r e se r v e t h e h a p p in ess o f o u r
selv es an d o t h er s, w e m u st r e sp e c t t h e r ig h t s a n d c o m m i t m e n t s o f
o u r se lv e s a n d o t h er s. W e w ill d o e v e r y t h i n g in o u r p o w e r t o p r o t ec t
c h i ld r e n fr o m sex u al ab u se an d t o p r o t e c t c o u p l e s an d fam ilies fr o m
b e i n g b r o k e n b y sex u al m isc o n d u c t . W e w ill t r eat o u r b o d ie s w it h
r esp ec t an d p r eser v e o u r v it al e n e r g ie s (sex u al, b r eat h , sp ir it ) fo r t h e
r ealiz at io n o f o u r b o d h isa t t v a id eal. W e w ill b e fu lly a w a r e o f t h e
r e sp o n si b i lit y o f b r i n g i n g n e w liv es in t o t h e w o r ld , an d w ill m e d it at e
o n t h e w o r l d in t o w h i c h w e ar e b r i n g i n g n e w b ei n g s.
( FO R M O N A ST I C S) A w a r e t h at t h e asp ir at io n o f a m o n k o r a n u n can
o n l y b e r e a li z e d w h e n h e o r sh e w h o l l y leav es b e h i n d t h e b o n d s o f
w o r l d l y lo v e, w e ar e c o m m i t t e d t o p r a c t ic i n g c h a st i t y an d t o h e l p
in g o t h er s p r o t e c t t h e m se lv e s. W e ar e aw a r e t h at lo n elin ess an d su f
fe r in g c a n n o t b e alle v ia t e d b y t h e c o m i n g t o g e t h e r o f t w o b o d ie s in
a sex u al r elat io n sh ip , b u t b y t h e p r a c t ic e o f t r u e u n d e r st a n d i n g an d
c o m p a ssio n . W e k n o w t h at a sexu al r e la t i o n sh ip w ill d e st r o y o u r
life as a m o n k o r a n u n , w ill p r e v e n t u s fr o m r e a li z in g o u r id eal o f
se r v in g li v i n g b ei n g s, an d w ill h ar m o t h er s. W e ar e d e t e r m i n e d n o t
t o su p p r ess o r m ist r eat o u r b o d y o r t o lo o k u p o n o u r b o d y as o n l y
an in st r u m en t , b u t t o lear n t o h a n d le o u r b o d y w it h r e sp ec t . W e ar e
d e t e r m i n e d t o p r eser v e v it al e n e r g ie s (sex u al, b r eat h , sp ir it ) fo r t h e
r ealiz at io n o f o u r b o d h isa t t v a id eal.

P R A C T I C I N G W I T H
C H IL D REN
LISTENING TO YOUNG PEOPLE
A s ad u lt s, w e m a y h a v e t h e fe e li n g w e h a v e m u c h w i sd o m an d e x p e
r i en c e, w h i l e c h i ld r e n ar e st ill y o u n g an d k n o w v e r y lit t le. S o m a n y
g e n e r a t io n s o f p ar en t s, t eac h er s, an d e l d e r b r o t h e r s an d sist er s h av e
c o n si d e r e d t h e o p i n i o n s o f c h i ld r e n t o b e u n im p o r t an t . T h e y feel
t h at c h i ld r e n d o n 't h a v e e n o u g h e x p e r i e n c e a n d t h at w h a t t h e y t h in k
o r w a n t d o e sn 't m at t er . E ld er s m a y b e l i e v e t h at t h e y k n o w w h a t is
b est fo r t h eir y o u n g e r b r o t h e r s an d sist e r s. T h i s is n o t n ec e ssa r i ly
t ru e. W h e n eld er s h a v e n 't y e t fu lly u n d e r st o o d o r list en ed d e e p l y t o
t h e d ifficu lt ie s an d t h e d e e p w ish e s o f t h eir y o u n g e r b r o t h e r s a n d sis
t er s, t h e y c a n 't t r u ly l o v e t h em . L o v e h as t o c o m e fr o m u n d e r st a n d
in g . W h e n lo v e i sn 't b a se d o n u n d e r st a n d i n g , it is h a r m f u l. W i t h o u t
b e i n g aw a r e o f it, p ar en t s c o m m o n l y c au se t h eir c h i ld r e n t o su ffer ,
an d e ld e r b r o t h e r s an d sist e r s c a u se t h e y o u n g e r o n e s t o su ffer .
W h e n w e fo r c e o u r c h i ld r e n t o d o w h a t w e t h in k is b e st fo r t h em ,
t h e c o m m u n i c a t i o n b e t w e e n o u r se lv e s a n d o u r c h i ld r e n b r eak s
d o w n . W h e n t h er e is n o m o r e c o m m u n i c a t i o n b e t w e e n u s, h o w can
w e b e h a p p y ? T h e m o st im p o r t a n t t h in g is t o k e e p c o m m u n i c a t i o n
aliv e b e t w e e n p ar en t s a n d c h ild r en . W h e n t h e d o o r o f c o m m u n i
c a t i o n h as b ee n sh u t , b o t h p ar en t s an d c h i ld r e n su ffer . B u t w h e n
w e p r a c t ic e g o o d c o m m u n i c a t i o n , p ar en t s an d c h i ld r e n w ill sh ar e
t h eir liv es t o g e t h e r as fr ie n d s, an d t h at is t h e o n l y w a y t o fin d t ru e
h ap p in ess.
In a fam ily, w e can h a v e a w e e k l y m e et in g . Si t t in g t o g e t h e r lik e
t h is w e h a v e an o p p o r t u n i t y t o d isc u ss issu e s t h at ar e im p o r t a n t fo r
o u r h ap p in ess. If a c h i ld h as a d iffic u lt y in sc h o o l o r t h e g r o w n - u p s
1 30 Pract icing wit h Children
h a v e a d i le m m a in t h e w o r k p l a c e , t h is c an b e p r e se n t e d a n d t h e
w h o l e fa m i ly c an o ffe r t h eir in sig h t as t o h o w t o i m p r o v e t h e sit u a
t io n . T h e fa m i ly t h at p r a c t ic e s lik e t h is is r e a l l y lik e a Sa n g h a , an d a
Sa n g h a is ju st lik e a fam ily, so it is n at u r al if t h e y fu n c t io n in sim ila r
w a y s. W e d o n 't h a v e t o call o u r se lv e s B u d d h ist t o a p p l y t h e se p r a c
t ic es in o u r life. T h e y ar e si m p l y a m a t t e r o f b r i n g i n g p e a c e a n d j o y
t o o u r fa m i ly an d o u r c o m m u n it y .
Pract ice
L o v i n g sp e e c h an d d e e p list e n i n g ar e t w o w o n d e r fu l m e t h o d s t o
o p e n t h e d o o r o f c o m m u n i c a t i o n w it h c h i ld r e n . A s p ar en t s, y o u
sh o u ld n o t u se t h e la n g u a g e o f a u t h o r it y b u t t h e l a n g u a g e o f lo v e
w h e n sp e a k in g t o y o u r c h i ld r en . W h e n y o u c a n sp eak w it h t h e la n
g u a g e o f l o v e an d u n d e r st a n d i n g , y o u r c h i l d r e n w ill c o m e t o y o u
an d tell y o u t h eir d iffic u lt ie s, su ffer in g , an d an x iet ies. W i t h t h is
k in d o f c o m m u n i c a t i o n , y o u w ill g ain m o r e u n d e r st a n d i n g o f y o u r
c h i ld r e n an d b e ab le t o l o v e t h em m o r e. If y o u r l o v e i sn 't b a se d o n
u n d e r st a n d i n g , y o u r c h i ld r e n w o n 't feel it as lo v e .
T o t r u ly lo v e, y o u c an sa y t o y o u r c h ild : " M y lo v e, d o y o u t h in k
t h at I u n d e r st a n d y o u w ell e n o u g h ? D o y o u t h in k t h at I u n d er st an d
y o u r d ifficu lt ies an d y o u r su ffer in g ? P le ase t ell m e. I w a n t t o k n o w so
t h at I c an l o v e y o u in su ch a w a y t h at d o e sn 't h u r t y o u ." Y o u c an say ,
"D a r li n g , p lease t ell m e t h e t r u t h . D o y o u t h in k t h at I u n d er st an d
y o u ? D o I u n d er st an d y o u r su ffer in g , y o u r d i fficu lt ies, an d y o u r
d e e p e st w ish e s? If I d o n 't y e t u n d er st an d , t h en p lease h e lp m e t o
u n d er st an d . B ec au se if I d o n 't u n d er st an d , I 'l l c o n t i n u e t o m a k e y o u
su ffer in t h e n a m e o f l o v e." T h i s is w h a t w e call l o v i n g sp e ec h .
W h e n y o u r c h i ld is t alk in g , p lease p r a c t ic e list en in g d eep ly .
So m e t i m e s y o u r c h i l d w ill sa y so m e t h i n g t h at su r p r i ses y o u . It
m a y b e t h e o p p o si t e o f t h e w a y y o u see t h in g s. A ll t h e sam e, list en
d eep ly . P lease a l l o w y o u r c h i ld t o sp e a k fr eely . D o n o t cu t h e r o f f as
sh e is t a l k i n g o r c r i t i c i z e w h a t sh e say s. W h e n y o u list e n d e e p l y w it h
Pract icing with Children 131
all y o u r h ear t — fo r h alf an h o u r , o n e h o u r , o r e v e n t h r ee h o u r s— y o u
w ill b e g i n t o see h er m o r e d e e p l y an d u n d e r st a n d h e r m o r e.
A l t h o u g h y o u r c h i l d is st ill v e r y sm all, h e h as d e e p in sig h t s an d
h is o w n sp ec ial n eed s. Y o u m a y b eg in t o r e a liz e t h at fo r a l o n g t im e
y o u m a y h a v e b e e n m a k i n g y o u r c h i ld su ffer . If h e is su f f e r i n g , t h en
y o u w ill su ffer t o o .
WALKING MEDITATION
W ITH CHILDREN
W a l k i n g w it h c h i ld r e n is a w o n d e r fu l w a y t o p r a c t ic e m in d fu ln ess.
Y o u m a y lik e t o t ak e a c h i l d 's h a n d as y o u w alk . H e w ill r e c e i v e y o u r
c o n c e n t r a t i o n an d st a b i li t y , a n d y o u w ill r e c e i v e h is fr esh n ess an d
in n o c e n c e . F r o m t im e t o t im e, h e m a y w a n t t o ru n a h e a d an d t h en
w ait fo r y o u t o c a t c h u p . A c h i ld is a b el l o f m in d fu ln ess, r e m i n d i n g
u s h o w w o n d e r fu l life i s.
W e can r e m i n d c h i ld r e n t h at w a l k i n g m e d it a t i o n is a w o n d e r fu l
w a y fo r t h em t o c alm d o w n w h e n t h e y h a v e st r o n g fee li n g s o r ar e
u p set . W e c an w a l k w it h t h em , r e m i n d i n g t h em t o p a y a t t en t io n t o
ea c h st e p .
Pract ice
A t Plu m V illa g e , 1 t eac h t h e y o u n g p e o p l e a sim p le v er se t o p r a c
t ic e w h i l e w a lk i n g . T h e y say , "O u i , oui, ou i ," as t h e y b r e a t h e in , an d
"M er e/ , rnerci, m er ci ," as t h e y b r e a t h e o u t . "Y es, y e s, y e s. T h a n k s, t h an k s,
t h a n k s." I w a n t t h em t o r e sp o n d t o life, t o so c ie t y , a n d t o t h e E ar t h
in a p o sit i v e w ay . T h e y e n jo y it v e r y m u c h .
1 ex p la in w a l k i n g m e d it a t i o n t o t h em l i k e t h i s , " Ju s t a llo w y o u r se l f
t o b e! A l l o w y o u r se l f t o e n j o y b e i n g in t h e p r esen t m o m e n t . T h e
E ar t h is so b eau t ifu l. E n jo y t h e p lan et E ar t h . Y o u ar e b eau t ifu l t o o ,
y o u ar e a m ar v el lik e t h e E ar t h .
" R e m e m b e r t h at w h i l e y o u ar e w a lk i n g , y o u ar e n o t g o i n g
a n y w h e r e , y e t e v e r y st ep h elp s y o u t o ar r iv e. T o ar r iv e w h e r e ? T o
ar r iv e in t h e p r esen t m o m e n t — t o ar r iv e in t h e h er e an d n o w . Y o u
d o n 't n eed a n y t h i n g else t o b e h a p p y ."
W h e n c h i ld r e n w a lk w it h t h is aw ar en ess, t h e y ar e p r a c t ic i n g
w a l k i n g m ed it at io n .
HELPING CHILDREN W ITH ANGER
AND OTHER STRONG EMOTIONS
E m o t i o n is o n l y a st o r m . It c o m e s an d it st a y s fo r aw h ile , an d t h en it
g o es. C h i l d r e n ar e fu lly in t h e c e n t e r o f t h e st o r m w h e n it c o m e s. A s
ad u lt s, w e c an r e c o g n i z e o u r st o r m o f e m o t io n s, sm ile at it, e m b r a c e
it, an d lear n a lo t fr o m it. W h e n w e ar e w it h a c h i ld e x p e r i e n c i n g
st r o n g e m o t io n s, w e n eed t o p r a c t ic e m in d fu l b r e a t h i n g w it h st r o n g
c o n c e n t r a t i o n an d sh ar e t h is m e t h o d w it h t h e c h ild .
Pract ice
E v e r y t im e a c h i ld is e x p e r i e n c i n g a st r o n g e m o t i o n , y o u c an h o ld
t h e c h i ld in y o u r ar m s o r ju st h o l d t h eir h a n d an d in v it e t h em to
p r ac t ic e w it h y o u . Sh a r e w it h t h e c h i ld y o u r c a p a c i t y o f so li d i t y .
" H o l d m y h an d , w e 'l l b r e a t h e t o g et h er , o k a y ?"
Breathing in, I feel my belly expand.

Breathing out, I see my belly contract.
Expand.
Contract.
B r eat h e t o g e t h e r v e r y d eep ly . B r eat h e t o g e t h e r v e r y slo w ly . T h e r e 's
n o p r o b lem . Y o u ar e p assin g o n y o u r c a p a c i t y o f so lid i t y t o t h e
c h ild . T h e c h i ld b r e a t h i n g in feels st r o n g . T h e c h i ld b r e a t h i n g o u t
feels lig h t . B r e a t h in g in , t h e c h il d 's m i n d st ar t s t o b e c alm . B r eat h in g
o u t , t h e c h i l d 's m o u t h can h a v e a lit tle sm ile .
So m e o l d e r c h i ld r e n an d c h i ld r e n w h o g e t a n g r y m o r e o ft en m a y
Pract icing wit h Children I 35
lik e t o p r a c t ic e c a r r y i n g a p e b b l e w it h t h em . T h e n t h e y c a n g o sit
n ear t h e B u d d h a, if t h e r e is o n e in y o u r h o u se, o r o u t sid e u n d e r a
sp ec ial t r ee, o n a sp ec ial r o c k , o r in t h eir r o o m . Y o u can t eac h t h em
t o h o l d t h e p e b b l e a n d sa y :
Dear Buddha,
Here is m y pebble. I am going to practice wit h it when things go wrong in
my day. Whenever I am angr y or upset, I will take the pebble in my hand
and breathe deeply. I will do this until I calm down.
E n c o u r a g e t h em t o k e e p t h e p e b b l e w it h t h em , t h en w h e n so m e
t h in g h a p p e n s d u r in g t h e d a y t h at m ak es t h em u n h ap p y , t h e y can
r eac h in t h eir p o c k e t , t ak e h o ld o f t h e p e b b le , b r e a t h e d ee p ly , an d
say:
Breat hing in, I know that I am angry.

Breathing out, I am taking good care of my anger.
W h i l e t h e y ar e b r e a t h i n g an d sa y i n g t h is, t h e y m a y st ill b e an g r y .
Bu t t h e y ar e safe, b ec a u se t h e y ar e e m b r a c i n g t h eir a n g e r t h e w a y a
m o t h e r e m b r a c e s h e r c r y i n g b ab y . A ft e r d o i n g t h is fo r a w h ile , t h eir
t e m p e r w ill b eg in t o c alm d o w n , an d t h e y w ill b e ab le t o sm ile at
t h eir an g er :
Breathing in, I see anger in me.

Breathing out, I smile at my anger.
W h e n t h e y ar e ab le t o sm ile, t h e y can p u t t h e p e b b le b a c k in t o
t h eir p o c k e t fo r a n o t h e r t im e. T h i s m ig h t b e a g o o d t im e t o r em in d
c h i ld r e n t h at w h e n w e t ak e c ar e o f o u r a n g e r lik e t h is, w e ar e b e i n g
" m i n d f u l .'' M i n d f u l n e s s act s ju st lik e t h e r a y s o f t h e su n ; w i t h o u t a n y
e f f o r t , t h e su n sh in es o n e v e r y t h i n g , an d e v e r y t h i n g c h a n g e s b e c a u se
o f it. W h e n w e e x p o se o u r a n g e r t o t h e li g h t o f m in d fu ln ess, it w ill

136 Pract icing wit h Children
c h a n g e t o o , lik e a fl o w e r o p e n i n g t o t h e su n .
Y o u can t eac h c h i ld r e n h o w t o l o o k aft er t h eir feelin g s o f fear o r
a n g e r b y sh o w i n g t h em h o w t o b e aw a r e o f t h e r isin g an d fallin g
o f t h eir a b d o m e n as t h e y b r e a t h e . W h e n c h i ld r e n b e c o m e afr aid o r
an g r y , if t h e y h a v e fo r g o t t e n t h e e x e r c i se s y o u sh o w e d t h em , y o u
o n l y h a v e t o g e n t l y r em in d t h em h o w t o p r ac t ic e.
FAMILY MEALS
A fe w y e a r s a g o , I ask ed so m e c h i ld r e n , " W h a t is t h e p u r p o se o f e a t
in g b r eak fast ?" O n e b o y r ep lied , "T o g e t e n e r g y f o r t h e d a y ." A n o t h e r
sa id , " T h e p u r p o se o f e a t i n g b r eak fast is t o eat b r e a k f a st ." I t h in k t h e
se c o n d c h i ld is m o r e c o r r e c t . T h e p u r p o se o f e a t i n g is t o eat .
W e d o o u r b est t o eat at least o n e m eal a d a y w it h t h e w h o l e
fam ily. E a t i n g a m eal t o g et h er , w e c u lt iv at e m o r e h a r m o n y a n d l o v e
as a fam ily. So m e o n e in t h e fam i ly can r ec it e t h e c o n t e m p l a t i o n s o r
w e c an sin g t h em t o g e t h e r b e fo r e eat in g . W e u se o u r t alen t an d o u r
c r e a t iv i t y t o m ak e it p leasan t fo r e v e r y o n e .
Pract ice
P r a c t ic e silen t m e d it a t i o n , b r e a t h i n g in an d o u t t h r ee t im es. L o o k at
o n e an o t h er , r e c o g n i z e e a c h o t h e r 's p r e se n c e , a n d eat sile n t l y fo r t h e
f i r st t w o m in u t es. Y o u m a y lik e t o r ec it e t h e F o o d C o n t e m p l a t i o n s
fo r Y o u n g P e o p le :
T H E FI R ST C O N T E M P L A T I O N T h i s fo o d is t h e g ift o f t h e w h o l e u n i
v er se: t h e ear t h , t h e sk y , t h e r ain , an d t h e su n .
T he Se c o n d Co n t empl a t io n W e t h an k t h e p e o p l e w h o h a v e
m a d e t h is fo o d , e sp e c i a l l y t h e far m er s, t h e p e o p l e at t h e m ar k et ,
an d t h e c o o k s.
T he T h ir d Co n t empl a t io n W e o n l y p u t o n o u r p lat e as m u c h
f o o d as w e c an eat .
T he Fo u r t h Co n t empl a t io n W e w a n t t o c h e w t h e fo o d sl o w l y so
t h at w e c an e n j o y it.
T he Fi f t h Co n t empl a t io n T h i s f o o d g i v e s u s e n e r g y t o p r a c t i c e
b e i n g m o r e l o v i n g a n d u n d e r st a n d i n g .
T he Si x t h Co n t empl a t io n W e eat t h is fo o d in o r d e r t o b e
h e a l t h y an d h a p p y , a n d t o l o v e e a c h o t h e r as a fam ily.
T h e p r a c t ic e is easy . T o b e w o r t h y o f t h e fo o d , y o u o n l y h a v e t o
eat it m in d fu lly . If y o u d o n 't eat it m in d fu lly , y o u 'r e n o t k in d t o t h e
fo o d o r t o t h e p r o d u c e r s o f t h e fo o d . I lik e t o r e m i n d m y se l f t o eat in
m o d e r a t i o n . I k n o w fo o d p la y s an im p o r t an t r o le in m y w e ll- b e i n g .
T h a t is w h y 1 v o w t o eat o n l y fo o d s t h at m ain t ain m y h ealt h an d
w e ll- b e i n g . B o t h ad u lt s an d c h i ld r e n c an p r a c t ic e in t h is w ay .
INVITING THE BELL
I t 's v e r y w o n d e r fu l t o b r e a t h e t o g et h er . I t 's im p o r t an t t h at w e can
b r e a t h e m i n d fu lly b y o u r selv es, b u t w h e n t h e w h o l e fa m i ly c o m e s
t o g e t h e r an d b r eat h es in an d o u t it c r e a t es a w o n d e r fu l k in d o f
e n e r g y , e m b r a c i n g e v e r y o n e . O u r m a n y h ear t s b e c o m e o n e h ear t
an d o u r m a n y lu n g s b e c o m e o n e set o f lu n g s. If it h a p p e n s t h at
so m e o n e is a n g r y o r t h er e is q u a r r e l i n g in t h e fam ily, t h at 's a g o o d
t im e t o in v it e t h e b ell t o so u n d .
A n y m e m b e r o f t h e fa m i ly h as t h e r ig h t t o in v it e t h e b ell t o so u n d
w h e n t h e r e 's n o t e n o u g h p e a c e in t h e fam ily. W h e n b i g b r o t h e r g et s
an g r y , o r m o t h e r is c r y i n g , t h ese ar e t im es i t 's v e r y im p o r t a n t t h at
so m e o n e in t h e fam i ly c o m e s t o t h e b ell an d ask s t h e b ell t o so u n d ,
so t h at e v e r y o n e in t h e fa m i ly c an p r a c t ic e m in d fu l b r e a t h i n g in an d
o u t t h r ee t im es. If w e p r ac t ic e lik e t h at e v e n fo r o n e w e ek , b r e a t h i n g
in an d o u t n in e t im es in t h e m o r n i n g an d t h e e v e n i n g an d w h e n e v e r
t h e r e 's n o t e n o u g h p e a c e in t h e fam ily, t h er e w ill b e m o r e c alm an d
h a r m o n y in t h e fam ily.
Pract ice
I h a v e m a n y fr ien d s, so m e v e r y y o u n g , w h o l o v e t o p r a c t ic e i n v i t
in g t h e b ell an d list e n i n g t o t h e b ell. In t h e m o r n i n g b e fo r e t h e y g o
o f f t o sc h o o l , t h e y sit d o w n , t h e y in v it e t h e b ell t o so u n d , an d t h ey
e n jo y b r e a t h i n g in an d o u t . W i t h b r eak fast , t h e p r a c t ic e o f t h e b ell,
an d b r e a t h i n g in an d o u t , t h e y can st ar t t h e d a y w it h p e a c e , ser en it y ,
an d so lid it y . S o in st ead o f w i sh i n g t h e o t h e r p er so n " h a v e a g o o d

d a y ," y o u c an h e lp t h em b e g i n t h e g o o d d a y w i t h t h e so u n d o f t h e
b ell an d b r e a t h i n g in an d o u t . A n d b e fo r e y o u g o t o sleep , y o u can
sit d o w n t o g e t h e r as a fam i ly an d p r a c t ic e t h e so u n d s o f t h e b ell an d
b r e a t h i n g in an d o u t t o g et h er . T h a t w o u l d b e v e r y b eau t ifu l an d
p eac efu l.
T h e p r a c t ic e fo r in v it in g t h e b ell is t h e sam e fo r c h i ld r e n as it is
fo r ad u lt s. Y o u b o w t o t h e b ell, y o u p u t t h e b ell o n y o u r h an d , an d
y o u p r a c t ic e b r e a t h i n g in , b r e a t h i n g o u t w it h t h e p o e m b e fo r e y o u
in v it e t h e h alf so u n d . U se t h is p o e m t o b r e a t h e in an d o u t , in an d
o u t .
Body, speech, and mind in perfect oneness,

I send my heart along wit h the sound of this bell.
M ay the hearers awaken from forgetfulness
and transcend the path of anxiet y and sorrow.
T h e n , y o u m a k e t h e h alf so u n d o f t h e b ell. N o w , a llo w p e o p l e t o
h a v e t im e t o p r ep ar e t h e m se lv e s, t h e t im e o f o n e in - b r eat h an d
o n e o u t - b r eat h . T h e n , y o u in v it e a fu ll so u n d o f t h e b ell. A f t e r t h e
fu ll so u n d , t h er e w ill b e b r e a t h i n g in an d o u t t h r ee t im es w it h t h is
p o em :
Listen, listen.
This wonderful sound
brings me back
to my true home.
L ist en v e r y d e e p l y an d e n jo y . T h a t is t h e p r a c t ic e o f p eac e. A n d
aft er t h is m o m e n t , in v it e a n o t h e r fu ll so u n d o f t h e b ell. B r eat h e in
an d o u t t h r ee t im es slo w ly . Fin ally, in v it e t h e t h ir d a n d t h e last fu ll
so u n d . T h e n b r e a t h e ag ain t h r e e in -b r eat h s an d t h r ee o u t - b r eat h s.
A n d aft er t h at , y o u l o w e r t h e b ell an d p u t it o n a c u sh io n .
A y o u n g b ell m ast er sh o u ld k n o w t h at h e r in - b r eat h an d o u t -

b r eat h ar e sh o r t e r t h an t h e in - b r eat h an d o u t - b r e a t h o f t h e ad u lt s.
S o aft e r in v i t in g t h e b ell t o so u n d , sh e sh o u ld e n jo y b r e a t h i n g in
an d o u t t h r ee t im es a n d t h en a l l o w lit t le b it m o r e t im e fo r t h e ad u lt s
t o e n j o y fu lly t h eir t h r ee in - a n d o u t - b r eat h s. Sh e is v e r y k in d if
sh e d o e s t h is, b e c a u se l i st e n i n g t o t h e b ell is t h e t im e t o e n j o y o u r
selv es, t o e n j o y p e a c e , t o e n jo y life. I c an sit lik e t h is a n d li st e n t o
t h e b ell fo r o n e h o u r o r m o r e, an d I e n jo y it. I t 's v e r y h e a lin g , v e r y
n o u r ish in g .
PEBBLE MEDITATION
I lik e t o c a r r y so m e p e b b le s w it h m e in m y p o c k e t . In m y p o c k e t
t h er e is n o c r e d it c ar d , n o m o n e y , an d n o c i g ar et t es. T h e r e m a y b e a
sh e et o f p ap er , a lit t le b ell, so m e t h i n g lik e t h at .
T h e se p e b b le s h e lp r e m i n d m e t h at w e h u m a n s ar e b o r n as fl o w
er s in t h e g a r d e n o f h u m an it y . If w e d o n 't k n o w h o w t o p r e se r v e o u r
fr esh n ess, t h en w e su ffer an d w e d o n o t h a v e e n o u g h b e a u t y t o o ffer
t o t h e p e o p l e w e lo v e.
Pract ice
M a k e a lit t le b a g an d p u t in t h e b a g fo u r p e b b l e s t h at y o u h a v e c o l
lec t ed o u t sid e. Y o u can all sit in a cir c le, an d o n e c h i ld o r p e r so n in
t h e fam ily p la y s t h e r o le o f b ell m ast er . A f t e r h a v i n g in v it ed t h e b ell
t o so u n d t h r ee t im es an d e n jo y i n g b r e a t h i n g in an d b r e a t h i n g o u t ,
p o u r t h e p e b b l e s o u t o f t h e b a g an d se t t h em o n t h e g r o u n d t o y o u r
left . W i t h y o u r r ig h t h an d , p ic k u p o n e p e b b l e an d l o o k at it. T h e
f i r st p e b b le r ep r esen t s a flo w er . It a l so r ep r esen t s y o u r o w n fr esh n ess
an d fl o w e r n at u r e.
Pu t t h e p e b b l e o n t h e p alm o f y o u r left h an d , an d p u t t h e left
h a n d o n t h e r ig h t h a n d t o b e g i n y o u r m e d it a t i o n o n fl o w e r n at u r e:
Breathing in, I see myself as a flower.

Breathing out, I feel fresh.
T h a t is n o t m a k e - b e li e v e , b ec a u se y o u ar e a fl o w e r in t h e g a r
d en o f h u m an it y . Se e y o u r se l f as a flo w er . It is v e r y h elp fu l t o sm il e
d u r in g t h e p r ac t ic e, b e c a u se a fl o w e r is a l w a y s sm ilin g . P r ac t ic e
flo w er / fr esh t h r e e t im es. A f t e r t h at , t ak e t h e p e b b l e an d p u t it d o w n
o n t h e g r o u n d t o y o u r r igh t .
T h e n t ak e t h e se c o n d p e b b l e a n d l o o k at it. T h i s p e b b l e r e p r e
sen t s a m o u n t ain . A m o u n t a in r ep r esen t s so lid it y . Y o u ar e y o u r se lf,
y o u ar e st ab le, an d y o u ar e so li d . W i t h o u t so lid it y , y o u c a n 't b e t r u ly
h a p p y . Y o u w ill b e p u lled a w a y b y p r o v o c a t i o n s, an ger , fear , r e g r et ,
o r an x iet y . T h i s m e d it a t i o n is b est p r a c t ic e d in t h e sit t in g p o sit io n
b e c a u se in t h e h alf lo t u s o r lo t u s p o sit io n y o u r b o d y feels v e r y st ab le
an d so lid . E v en if so m e o n e c o m e s an d p u sh es y o u , y o u w ill n o t fall.
A f t e r y o u p lac e t h e se c o n d p e b b l e in y o u r left h an d , b eg in t o m e d i
t at e o n t h e m o u n t ain .
Breathing in, I see myself as a mountain.

Breat hing out, I feel solid.
R e p e a t m o u n t ain / so lid t h r ee t im e s. W h e n y o u ar e so li d , y o u ar e n o
l o n g e r sh a k y in y o u r b o d y an d in y o u r m in d .
T h e t h ir d p e b b le r e p r e se n t s st ill w at er . F r o m t im e t o t im e, y o u see
a lak e w h e r e t h e w a t e r is so st ill t h at it r eflect s e x a c t l y w h a t is t h er e .
I t 's s o st i l l it c a n r eflect t h e b l u e sk y , t h e w h i t e c l o u d s, t h e m o u n t a i n s,
t h e t r ees. Y o u c an aim y o u r c a m e r a at t h e lak e an d t ak e a p ic t u r e o f
t h e sk y an d t h e m o u n t ain r eflec t ed t h er e ju st t h e sam e. W h e n y o u r
m in d is c a lm , it r eflect s t h in g s as t h e y ar e. Y o u a r e n 't a v i c t im o f
w r o n g p e r c e p t i o n s. W h e n y o u r m in d is d i st u r b e d b y c r a v i n g , an ger ,
o r je a lo u sy , y o u p e r c e i v e t h in g s w r o n g ly . W r o n g p e r c e p t i o n s b r i n g
u s a lo t o f an g er , fear , v i o l e n c e , an d p u sh u s t o d o o r t o sa y t h in g s
t h at w ill d e st r o y e v e r y t h i n g . T h i s p r a c t ic e h e lp s y o u r est o r e y o u r
c alm an d p eac e, r ep r e se n t e d b y st ill w at er .
Breat hing in, I see myself as still water.

Breathing out, I reflect things as they t ruly are.
R e p e a t w at e r / r e fle c t i n g t h r e e t im es. T h i s is n o t w ish fu l t h in k in g .
W i t h m in d fu l b r e a t h in g , y o u c an b r i n g p e a c e t o y o u r b r eat h , b o d y ,
an d feelin g s.
T h e fo u r t h p e b b l e r ep r esen t s sp a c e an d fr e e d o m . If y o u d o n o t
h a v e e n o u g h sp a c e in y o u r h ear t , it w ill b e v e r y d ifficu lt fo r y o u t o
feel h ap p y . If y o u ar e a r r a n g i n g flo w er s, y o u u n d e r st a n d t h at flo w er s
n eed sp a c e ar o u n d t o r ad ia t e t h eir b eau t y . E a c h p er so n n eed s so m e
sp a c e as w ell. If y o u lo v e so m e o n e , o n e o f t h e m o st p r e c i o u s t h in g s
y o u can o f fe r h im is sp ac e. A n d t h is y o u c a n n o t b u y in t h e su p er
m ar k et . V isu a li z e t h e m o o n saili n g in t h e sk y . T h e m o o n h as a lo t o f
sp a c e a r o u n d it, t h at is p a r t o f it s b ea u t y . M a n y o f t h e d isc ip les o f t h e
B u d d h a d e sc r i b e d h im as a fu ll m o o n saili n g in t h e e m p t y sk y .
Breathing in, I see myself as space.

Breat hing out, I feel free.
R e p e a t sp a c e / fr e e t h r e e t im es. E a c h p e r so n n eed s fr e e d o m an d sp ace.
O f f e r sp a c e t o t h e l o v e d o n e s in y o u r fam i ly as w ell. W i t h o u t i m p o s
in g y o u r id eas o r w a y s o n t h e o t h e r p er so n , y o u c an o ffe r t h em t h e
g ift o f t h is p e b b l e m e d it at io n . In t h is w ay , it is p o ssi b le fo r y o u t o
h e lp r e m o v e t h e w o r r ies, fear s, a n d a n g e r in t h e h ear t o f ea c h p er so n
in y o u r fam ily.
THE BREATHING ROOM
E v e r y h o u se sh o u ld h a v e a r o o m c a lle d t h e B r e a t h in g R o o m , o r at
lea st a c o r n e r o f a r o o m r ese r v e d fo r t h is p u r p o se. In t h is p la c e w e
c an p u t a l o w t ab le w it h a flo w er , a lit t le b ell, an d e n o u g h c u sh i o n s
fo r e v e r y o n e in t h e fa m i ly t o sit o n . W h e n w e feel u n easy , sa d , o r
an g r y , w e can g o in t o t h is r o o m , c lo se t h e d o o r , sit d o w n , in v it e a
so u n d o f t h e b ell, an d p r a c t ic e b r e a t h in g m in d fu lly . W h e n w e h av e
b r e a t h e d lik e t h is fo r t en o r fift een m in u t es, w e b e g in t o feel b et t er .
If w e d o n o t p r a c t ic e lik e t h is, w e can lo se o u r t em p er . T h e n w e m a y
sh o u t o r p ic k a figh t w it h t h e o t h e r p er so n , c r e a t i n g a h u g e st o r m
in o u r fam ily.
O n o n e su m m e r r et r eat at P lu m V illa g e, I ask ed a y o u n g b o y , " M y
c h ild , w h e n y o u r fat h er sp eak s in an g er , d o y o u h a v e a n y w a y t o
h e lp y o u r fat h e r ?" T h e c h i ld sh o o k h is h ead : "I d o n o t k n o w w h a t
t o d o . I b e c o m e v e r y sc a r e d an d t r y t o r u n a w a y ." W h e n c h i ld r e n
c o m e t o Plu m V i lla g e t h e y can lear n a b o u t t h e B r e a t h in g R o o m ,
so t h e y c an h elp t h eir p ar en t s w h e n t h e y b e c o m e an g r y . I t o ld t h e
y o u n g b o y , "Y o u c an in v it e y o u r p ar en t s in t o y o u r B r e a t h in g R o o m
t o b r e a t h e w it h y o u ."
Pract ice
A B r e a t h in g R o o m o r B r e a t h in g C o r n e r is so m e t h i n g a fa m i ly m u st
ag r e e a b o u t in a d v a n c e . W h e n e v e r y o n e is fe e li n g h a p p y , t h is is a
g o o d o c c a si o n t o ask fa m i ly m e m b e r s t o sig n an a g r e e m e n t w it h
ea c h o t h er . Y o u c o u ld sa y : "So m e t i m e s w e ar e an g r y , a n d w e say
h u r t fu l t h in g s t o y o u o r t o e a c h o t h er . T h i s m a k e s y o u afr aid . N e x t
t im e t h is h a p p e n s, w e w ill g o in t o t h e B r e a t h in g R o o m an d in v it e t h e
so u n d o f t h e b ell t o r e m in d u s all t o b r e a t h e ." If y o u liv e w it h ju st
o n e c h i ld , y o u c an st i l l ask t h em t o sig n t h is a g r e e m e n t w it h y o u , so
t h at w h e n y o u ar e fe e li n g an g r y , sh e h as so m e t h i n g sh e c a n d o t o
h e lp b o t h o f y o u .
If, at t h at p ar t ic u lar m o m e n t , t h e c h i ld t h at y o u t ak e c ar e o f is
fe e li n g h ap p y , sh e w ill b e v e r y e a g e r t o ag r ee. A s a y o u n g c h ild , sh e
is st ill v e r y fr e sh . Sh e can u se h e r fr esh n ess t o h e lp h e r p ar en t s. Sh e
c an sa y t o e i t h e r o n e o f h er p ar en t s: " F o l l o w m e in t o t h e B r e a t h in g
R o o m , an d l e t 's b r e a t h e t o g e t h e r in st ead o f a r g u in g . W h a t d o y o u
t h i n k ?"
If o n l y o n e p ar en t a g r e es w it h h er, t h en w h e n t h e o t h e r say s
so m e t h i n g u n k in d , sh e c an t ak e t h e p ar en t t h at a g r e es b y t h e h a n d
an d sa y t o h im : " L e t 's g o in t o t h e B r e a t h in g R o o m ." W h e n t h e o t h e r
p ar en t sees t h is, it m a y w a k e h e r u p .
O n c e y o u h a v e g o n e in t o t h e B r e a t h in g R o o m , sh e h as t h e so u n d
o f t h e b ell an d t h e B u d d h a t o p r o t e c t h er. E v e r y o n e in t h e fa m i ly can
sig n an a g r e e m e n t t h at st a t es: " W h e n w e h ear t h e so u n d o f t h e b ell
in t h e B r e a t h in g R o o m , it is t h e so u n d o f t h e B u d d h a c a lli n g u s, an d
e v e r y o n e in t h e h o u se w ill st o p an d b r eat h e. N o o n e w ill c o n t in u e
t o sh o u t aft er t h a t ." T h e w h o l e fa m i ly c an m a k e t h is c o m m i t m e n t t o
st o p an d b r e a t h e at t h e so u n d o f t h e b ell. T h i s is c a l l e d T h e A g r e e
m en t o n L i v i n g T o g e t h e r in P e a c e an d Jo y . If y o u can b r i n g t h is
m e t h o d o f p r a c t ic e h o m e , aft er ab o u t t h r ee m o n t h s y o u w ill feel t h at
t h e a t m o sp h e r e in t h e fam ily h as b e c o m e m u c h m o r e p leasan t . T h e
w o u n d s in t h e h ear t s o f t h e c h i ld r e n w ill b e so o t h e d , an d g r a d u a lly
t h e y w ill h eal.
THE FOUR MANTRAS
T h i s is t h e k i n d o f p r a c t ic e 1 w o u l d lik e e v e r y o n e t o b r i n g h o m e an d
d o e v e r y d ay. A m an t r a is a m a g i c fo r m u la. E v e r y t im e w e p r o n o u n c e
a m an t r a, w e t r an sfo r m t h e sit u at io n r ig h t a w a y ,- w e d o n 't h a v e t o
w ait . It is a m a g i c fo r m u la w e h a v e t o r ec it e w h e n t h e t im e is a p p r o
p r iat e. T h e c o n d i t i o n t h at m ak es it e ffe c t i v e is o u r m in d fu ln ess an d
c o n c e n t r a t i o n , o t h e r w i se it w ill n o t w o r k .
Pract ice
P r a c t ic in g t h e F o u r M a n t r a s is t h e sam e fo r ad u lt s an d c h i ld r en .
TH E FI RST M a n t r a "D a r li n g , I am h er e fo r y o u ." Y o u d o n 't h a v e t o
p r a c t ic e it in San sk r it o r T ib e t a n , p r a c t ic e it in y o u r o w n lan g u ag e.
W h y d o y o u p r ac t ic e t h is m an t r a? B ec au se w h e n y o u lo v e so m e o n e ,
y o u h a v e t o o ffe r h im o r h e r t h e b est y o u h av e. A n d t h e b est t h at
y o u c an o f fe r y o u r b e l o v e d o n e is y o u r t r u e p r esen c e.
TH E SECO N D M a n t r a " D a r li n g , I k n o w y o u ar e t h er e, an d I am v e r y
h a p p y ." T o lo v e m ean s t o a c k n o w l e d g e t h e p r e se n c e o f t h e p er so n
y o u lo v e. Y o u h a v e t o h a v e t h e t im e, if y o u ar e t o o b u sy , h o w can
y o u a c k n o w l e d g e h is p r e se n c e ? T h e c o n d i t i o n fo r d o i n g t h is m an t r a
is t h at y o u ar e t h er e o n e h u n d r e d p er c en t . If y o u ar e n o t , t h en y o u
c a n n o t r e c o g n i z e t h e p e r so n 's p r esen c e. W h e n so m e o n e lo v es y o u ,
y o u n e e d t h at p er so n t o r e c o g n i z e t h at y o u ar e t h e r e — w h e t h e r y o u
ar e y o u n g o r o ld .
Y o u c an o n l y lo v e w h e n y o u ar e t h er e, a n d in o r d e r t o b e t h er e
y o u h a v e t o p r a c t ic e b e i n g t h er e, w h e t h e r b y m in d fu l b r e a t h i n g o r
m in d fu l w a l k i n g , a n y k in d o f p r a c t ic e t h at w ill h elp y o u r ea ll y b e
t h er e as a fr ee p er so n fo r t h e p er so n y o u lo v e. B ec au se y o u ar e t h er e,
y o u ar e m in d fu l, w h i c h is w h y y o u n o t i c e w h e n t h e p e r so n y o u
lo v e su f fe r s. In t h e m o m e n t y o u r e c o g n i z e h is su ffer in g , y o u h a v e
t o p r a c t ic e d e e p l y t o b e t h er e o n e h u n d r ed p er c en t . G o t o h im an d
p r o n o u n c e t h e t h ir d m an t r a.
T he TH I RD M a n t r a " D a r li n g , I k n o w y o u su f fer , t h at 's w h y 1 am
h er e fo r y o u ." W h e n y o u su f fer , y o u w a n t t h e p e r so n y o u lo v e t o b e
aw a r e o f y o u r su ffe r i n g — t h at 's v e r y h u m an , t h a t 's v e r y n at u r al. If t h e
p er so n y o u l o v e d o e sn 't k n o w t h at y o u su ffer , o r if h e ig n o r es y o u r
su ffer in g , y o u su ffer m u c h m o r e. S o it is a g r e a t r elief if t h e p er so n
y o u lo v e is aw a r e t h at y o u ar e su ffer in g . B efo r e t h e y d o a n y t h i n g
t o h elp , t h e y su ffer less a lr e a d y . T h i s is n o t t h e p r a c t ic e o f c h i ld r e n
alo n e, t h is is t h e p r a c t ic e o f e v e r y o n e . A n d t h is c an m ak e a lo t o f
h ap p in ess in t h e h o u se. T r y it fo r a few w e e k s an d y o u w ill se e,- t h e
sit u at io n in t h e h o m e w ill b e t r an sfo r m ed d r am at ic ally .
TH E FOURTH M a n t r a "D a r l i n g , I su ffer , p lease h e l p ." T h e t h ir d
m an t r a is p r a c t ic e d w h e n t h e p er so n y o u lo v e su f fe r s. Y o u p r ac t ic e
t h e fo u r t h m an t r a w h e n y o u y o u r se l f su ffer . Y o u b e l ie v e t h e p er so n
y o u lo v e t h e m o st h as c a u se d y o u r su f fe r i n g ,- t h a t 's w h y it is so d i f
ficu lt. W h e n t h e p er so n y o u lo v e so m u c h sa y s so m e t h i n g o r d o es
so m e t h i n g t h at h u r t s y o u , y o u su ffer q u it e a lo t . If so m e o n e else
said o r d id so m e t h i n g , y o u w o u l d n o t su ffer t h at m u c h . Bu t t h is is
t h e p e r so n y o u l o v e m o st in t h e w o r ld , an d h e ju st d id t h at t o y o u ,
h e ju st sa id t h at t o y o u . T h a t is w h y y o u c a n n o t b e a r it. Y o u su ffer
o n e h u n d r e d t im es m o r e. T h i s is w h e n t h e fo u r t h m an t r a h as t o b e
p r ac t ic ed . Y o u h a v e t o g o t o t h at p er so n y o u lo v e t h e m o st , w h o ju st
h u r t y o u v e r y d eep ly , y o u g o t o h im o r h e r w it h fu ll aw ar en ess, w it h
fu ll m in d fu ln e ss a n d c o n c e n t r a t i o n , an d y o u u t t er t h e fo u r t h m an t r a.
T h i s is q u i t e d ifficu lt . B u t if y o u t r ain y o u r se lf, y o u c an d o it. W h e n
y o u su ffer an d y o u b e l i e v e t h at t h e p er so n w h o m a k e s y o u su ffer is
t h e p e r so n y o u lo v e t h e m o st , y o u w a n t t o b e alo n e. Y o u w a n t t o
lo c k y o u r se l f in y o u r r o o m an d c r y alo n e. Y o u d o n 't w a n t t o see h im .
Y o u d o n 't w a n t t o t alk t o h im . Y o u d o n ’t w a n t t o b e t o u c h e d b y h im .
" L e a v e m e a l o n e !'' T h i s is v e r y n o r m al, v e r y h u m an . E v e n if t h e o t h e r
p e r so n t r ies t o a p p r o a c h an d t o r e c o n c i le , y o u ar e st i l l v e r y an g r y .
Is it p o ssi b l e t o p r a c t ic e t h e fo u r t h m an t r a? It se em s t h at y o u d o n 't
w a n t t o d o it, b e c a u se y o u feel y o u d o n 't n eed h is h elp . Y o u w an t
h elp fr o m a n y o n e else, b u t n o t h im . Y o u w a n t t o b e in d e p e n d e n t —
"I d o n ' t n e e d y o u !" Y o u r p r id e is d e e p l y h u r t , t h at is w h y t h e fo u r t h
m an t r a is so im p o r t an t . G o t o h im an d , b r e a t h i n g in a n d o u t d eep ly ,
b e c o m e y o u r se l f o n e h u n d r e d p e r c en t a n d ju st o p e n y o u r m o u t h
an d sa y w it h all y o u r c o n c e n t r a t i o n t h at y o u su ffer an d y o u n eed
h is h elp .
In o r d e r t o b e ab le t o p r a c t ic e t h is, y o u h a v e t o t r ain y o u r se l f fo r
so m e t im e. Y o u m a y h a v e a t e n d e n c y t o t ell t h is p e r so n t h at y o u
d o n 't n eed t h em . Y o u c an su r v i v e o n y o u r o w n , c o m p l e t e l y i n d e p e n
d en t . Bu t if y o u k n o w h o w t o l o o k at t h e sit u at io n w it h w i sd o m , y o u
w ill see t h is is an u n w i se t h in g t o d o . B ec au se w h e n w e l o v e ea c h
o t h er , w e n eed ea c h o t h er , e sp e c i a l l y w h e n w e su ffer . A r e y o u so
su r e y o u r su ffe r i n g c o m e s fr o m h im ? M a y b e y o u ar e w r o n g . M a y b e
h e h as n o t d o n e t h at o r said t h at in o r d e r t o h u r t y o u . M a y b e y o u
h a v e m isu n d e r st o o d , m a y b e y o u h a v e a w r o n g p er c e p t io n .
Y o u h a v e t o t r ain y o u r se l f n o w in p r ep ar at io n fo r t h e n e x t t im e
y o u su ffe r so t h at in t h at m o m e n t , y o u 'l l b e ab le t o p r a c t ic e t h e
fo u r t h m an t r a. P r ac t ic e w a l k i n g m e d it a t i o n , p r ac t ic e sit t i n g m e d i
t at io n , p r a c t ic e b r e a t h i n g in an d o u t m in d fu lly t o r est o r e y o u r self.
T h e n g o t o h im an d p r a c t ic e t h e m an t r a: "D a r li n g , I su ffer so m u c h .
Y o u ar e t h e p er so n I lo v e m o st in t h e w o r ld . P lease h elp m e .” D o n 't
let y o u r p r id e st an d b e t w e e n y o u an d h im . In t r u e lo v e t h er e is n o
r o o m fo r p r id e. If p r id e is st ill t h er e, y o u k n o w t h at y o u h a v e t o
p r a c t ic e t o t r an sfo r m y o u r lo v e in t o t r u e lo v e.
C h i l d r e n ar e st ill y o u n g , t h e y h a v e p l e n t y o f c h a n c e s t o learn
a n d t r ain t h e m se lv e s fo r t h e p r ac t ic e. I am c o n fi d e n t t h at if t h ey
ar e t au g h t an d p r a c t ic e r i g h t n o w , it w ill b e v e r y e a sy fo r t h em t o
p r a c t ic e lat er o n w h e n t h e y su ffer b e c a u se t h e y t h in k t h e p er so n
t h e y lo v e m o st h as d o n e t h at t o t h em , h as said t h at t o t h em . I d o n 't
t h in k t h at t h e y ar e g o i n g t o u se t h e fo u r t h m an t r a o ft en , b u t it is a
v e r y im p o r t a n t m an t r a. M a y b e t h e y h a v e t o u se it o n l y o n c e o r t w ic e
a y ear , b u t it is e x t r e m e l y im p o r t an t . H a v e t h em w r i t e it d o w n an d
k e e p it so m e w h e r e , a n d e v e r y t im e t h e y su ffer v e r y m u c h , e n c o u r a g e
t h em t o g o an d l o o k fo r t h at m an t r a an d t r y t o p r a c t ic e it.
THE CAKE IN THE REFRIGERATOR
If w e h a v e n o t y e t b ee n ab le t o b u y a b ell o r se t u p a B r e a t h in g R o o m
at o u r h o m e , w e c an u se a c ak e. It is a v e r y sp ec ial c a k e t h at is n o t
m a d e o f flo u r an d su g a r lik e a sp o n g e c ak e. W e can k e e p e a t in g it,
an d it is n e v e r fin ish ed . It is c a l l e d T h e C a k e in t h e R efr ig er at o r .
Pract ice
T h e r e w ill c o m e a d a y w h e n y o u r c h i ld is sit t i n g in t h e li v in g r o o m ,
an d sh e sees t h at h e r p ar en t s ar e a b o u t t o lo se t h eir t e m p e r w it h
e a c h o t h er . A s so o n as t h e a t m o sp h e r e b e c o m e s h e a v y an d u n p le a s
an t , sh e c an u se t h e p r a c t ic e o f t h e c a k e t o r e st o r e h a r m o n y in y o u r
fam ily. F ir st o f all, sh e b r e a t h e s in an d o u t t h r ee t im es t o g i v e h er self
e n o u g h c o u r a g e , an d t h en sh e lo o k s at h e r m o t h e r an d sa y s t o h er:
" M o m m y , M o m m y ." O f c o u r se sh e can d o t h is w it h h e r fat h er , a
g r a n d p a r en t , o r a n y o t h e r ad u lt t h at t ak es c a r e o f h e r as w ell. H e r
m o t h e r w ill l o o k at h er a n d ask , ''W h a t is it, m y c h i ld ?” A n d sh e w ill
say , ” 1 r e m e m b e r t h at w e h a v e a c a k e in t h e r e f r i g e r a t o r ." W h e t h e r o r
n o t t h er e is r e a l l y a c a k e in t h e r e fr i g e r a t o r d o e s n o t m at t er .
Sa y i n g "t h er e is a c a k e in t h e r e fr i g e r a t o r ” r e all y m ean s: "P ar
en t s, d o n 't m a k e e a c h o t h e r su ffer a n y m o r e ." W h e n t h e y h e a r t h e se
w o r d s, h e r p ar en t s w ill u n d er st an d . H e r m o t h e r w ill lo o k at h er an d
say : "Q u i t e r igh t ! W ill y o u g o o u t sid e an d a r r an g e t h e c h ai r s fo r a
p ic n ic w h i l e 1 g o an d fet c h t h e c a k e an d t h e t e a ." W h e n m o t h e r say s
t h is, sh e h as a lr e a d y fo u n d a w a y o u t o f t h e d a n g er o u s sit u at io n . Sh e
can r u n o u t o n t o t h e p o r c h an d w ait fo r h er . H e r m o t h e r n o w h as
an o p p o r t u n i t y t o w i t h d r a w fr o m t h e figh t . B efo r e t h e c h i ld sp o k e
u p , h e r m o t h e r c o u ld n o t st an d u p a n d leav e sin c e it w o u l d b e v e r y
im p o lit e, an d it m ig h t p o u r m o r e o il o n t o t h e flam es o f t h e o t h e r
p a r e n t 's an g er . N o w , t h e m o t h e r c an g o in t o t h e k i t c h e n . A s sh e
o p e n s t h e r e fr i g e r a t o r t o t ak e o u t t h e c a k e a n d b o ils t h e w a t e r t o
m a k e t h e t ea, sh e can fo l l o w h e r b r e a t h in g . If t h er e is n o real c a k e
in t h e r efr ig er at o r , d o n 't w o r r y , sh e w ill fin d so m e t h i n g t o su b st i t u t e
fo r t h e c ak e. A s sh e p r ep ar es t h e c a k e an d t ea, sh e c an sm ile t h e h alf
sm ile t o feel li g h t e r in b o d y an d sp ir it .
W h i l e t h e o t h e r p ar en t is si t t i n g a lo n e in t h e li v i n g r o o m , h e can
b eg in t o p r a c t ic e b r e a t h i n g in m in d fu ln ess. G r a d u a l l y h is h o t t e m
p er w ill c alm d o w n . A f t e r t h e t ea an d t h e c a k e h a v e b ee n p l a c e d o n
t h e t ab le, h e m a y w a lk o u t sl o w l y o n t o t h e p o r c h t o jo i n t h e t ea
p ar t y in an a t m o sp h e r e t h at is li g h t an d fu ll o f u n d e r st a n d i n g . If t h e
p a r en t in sid e is h e si t a n t t o c o m e o u t , t h en t h e c h i ld can ru n in t o t h e
h o u se, t ak e h is h an d , an d c o a x h im o u t b y sa y in g , "P lease c o m e an d
h a v e so m e t ea a n d c a k e w it h m e ."
ORANGE MEDITATION
T h e r e ar e so m e p e o p l e w h o eat an o r a n g e b u t d o n 't r ea l l y eat it.
T h e y eat t h e ir so r r o w , fear , an g er , p ast , an d fu t u r e. T h e y ar e n o t
r e all y p r esen t w it h b o d y an d m in d u n it ed . W h e n w e eat an o r a n g e ,
w e c an m a k e t h e e a t in g in t o a m e d it at io n . W e sit in su c h a w a y
t h at w e feel c o m fo r t a b l e , so lid , an d w e l o o k at t h e o r a n g e in su c h a
w a y t h at w e c an see t h e o r a n g e as a m ir ac le . C o n c e n t r a t i o n is v e r y
im p o r t an t . W e k n o w t h at w h e n w e eat an ice c r eam , if w e t u r n o n
t ele v i si o n w e lo se t h e ic e c r eam , w e c a n n o t c o n c e n t r a t e o n o u r ice
cr eam . W i t h o u t m in d fu ln ess a n d c o n c e n t r a t i o n , w e c a n n o t r eally
e n jo y o u r se lv e s an d t h e o r a n g e .
Pract ice
H a v e t h e c h i l d h o ld t h e o r a n g e in t h e p alm o f h is h a n d an d l o o k an d
l o o k at it w h ile b r e a t h i n g in an d o u t , so t h at t h e o r a n g e b e c o m e s a
r ealit y. If h e is n o t h er e, t o t a lly p r esen t , t h e o r a n g e i sn 't h er e eit h er .
A sk h im t o see t h e o r a n g e t r ee, see t h e o r a n g e b lo sso m , see t h e su n
a n d t h e r ain p a ssi n g t h r o u g h , an d see t h e t in y fr u it fo r m . A n d n o w
t h e fr u it h as g r o w n in t o a b eau t ifu l o r a n g e . S o ju st l o o k i n g an d sm il
in g in t o t h e o r a n g e h e g e t s in t o u c h w it h t h e w o n d e r s o f life. H e
so m e t im e s ig n o r es t h e fact t h at t h e o r a n g e in t h e p alm o f h is h a n d
is r e all y a m ir ac le , a w o n d e r o f life. T h e r e ar e so m a n y w o n d e r s o f
life in sid e o f h im an d ar o u n d h im . So w h e n h e lo o k s at t h e o r a n g e
an d sm iles t o t h e o r a n g e in t h at w ay , h e r e a ll y sees t h e o r a n g e in its
sp len d o r , in its m ir ac u lo u s n at u r e. A n d su d d e n l y h e h im se lf b e c o m e s
a m ir ac le , b ec a u se h e is a m ir ac le, h e is n o t so m e t h i n g less t h an
a m ir acle. H i s p r e se n c e is a m ir ac le. H e is a m ir ac le e n c o u n t e r i n g
an o t h e r m ir ac le .
W h e n h e lo o k s at t h e o r a n g e d e e p ly , h e w ill b e ab le t o see m a n y
w o n d e r fu l t h in g s: t h e su n sh i n i n g an d t h e r ain fallin g o n t h e o r a n g e
t r ee, t h e o r a n g e b lo sso m s, t h e t in y fr u it a p p e a r i n g o n t h e b r a n c h ,
t h e c o l o r o f t h e fr u it c h a n g i n g fr o m g r e en t o y e llo w , an d t h en t h e
fu ll- g r o w n o r a n g e . N o w ask h im t o sl o w l y b e g i n t o p eel it. T o sm ell
t h e w o n d e r fu l sc en t o f t h e o r a n g e p eel. T o b r e a k o ff a sec t io n o f t h e
o r a n g e an d p u t it in t o h is m o u t h . T o t ast e its w o n d e r fu l ju ice.
T h e o r a n g e t r ee h as t ak en t h r ee, fo u r , o r six m o n t h s t o m a k e su ch
an o r a n g e fo r h im . N o w t h e o r a n g e is r e a d y , an d it say s, "1 a m h er e
fo r y o u .'' Bu t if h e is n o t p r esen t , h e w ill n o t h e a r it. W h e n h e is n o t
l o o k i n g at t h e o r a n g e in t h e p r esen t m o m e n t , t h en t h e o r a n g e is
n o t p r esen t eit h er . B ei n g fu lly p r esen t w h i l e e a t i n g an o r a n g e is a
d elig h t fu l e x p e r i e n c e .
TREE HUGGING
In m y h o m e in Plu m V illa g e, I p lan t ed t h r ee c e d a r t r ee s. I p lan t ed
t h em a b o u t t h ir t y y e a r s a g o , an d n o w t h e y ar e v e r y b ig an d b e a u t i
fu l, an d v e r y r efr esh in g . W h i l e I am d o i n g w a l k i n g m e d it a t i o n , 1
u su ally st o p in fr o n t o f o n e o f t h e t r ees. I b o w t o it. It m a k e s m e feel
h ap p y . 1 t o u c h t h e b ar k w it h m y c h e e k . I sm e ll t h e t r ee. I l o o k u p at
t h e b eau t ifu l leav es. I feel t h e st r en g t h an d fr esh n ess o f t h e t r ee. I
b r e a t h e in an d o u t d eep ly . I t 's v e r y p le asan t , a n d so m e t im e s I st a y fo r
a l o n g t im e, ju st e n jo y i n g t h e l o v e l y t r ee.
W h e n w e t o u c h a t r ee, w e r e c ei v e so m e t h i n g b eau t ifu l an d
r e fr e sh in g b ac k . T r e e s ar e w o n d er fu l! T h e y ar e also so lid , e v e n in a
st o r m . W e can lear n a lo t fr o m t r ees.
Pract ice
H a v e t h e c h i ld fin d a t r ee t h at is e sp e c i a l l y b eau t ifu l t o h er — p e r h a p s
i t 's a n a p p l e t r ee, an o a k t r ee, o r a p in e t r ee. If sh e st o p s an d t o u c h es
a t r ee d ee p ly , sh e w ill feel its w o n d e r fu l q u alit ies. B r eat h in g d e e p l y
w ill h e lp h e r t o u c h t h e t r ee d eep ly . H a v e h e r b r e a t h e in , t o u c h t h e
t r ee, t h en b r e a t h e o u t . D o t h is t h r ee t im e s. T o u c h i n g t h e t r ee in t h is
w a y w ill m a k e h e r feel r efr esh ed an d h ap p y .
T h e n , if sh e lik es, sh e c a n h u g t h e t r ee. T r e e h u g g i n g is a w o n d e r
fu l p r ac t ic e. W h e n sh e h u g s a t r ee, a t r ee n e v e r r e fu se s. Sh e c an r ely
o n a t r ee. It is d e p e n d a b l e . E v e r y t im e sh e w a n t s t o see it, e v e r y t im e
sh e n eed s its sh ad e, it is t h e r e fo r h er.

TODAY'S DAY
W e h a v e all so r t s o f sp ec ia l d a y s. T h e r e is a sp e c ia l d a y t o r e m e m b e r
fa t h e r s. W e call it F a t h e r 's D a y . T h e r e is a sp ec ial d a y t o c e le b r a t e
o u r m o t h er s. W e call it M o t h e r 's D ay . T h e r e is a N e w Y e ar 's D a y ,
L a b o r D a y , a n d E ar t h D ay . O n e d a y a y o u n g p e r so n v i sit i n g Plu m
V i l l a g e sa id , " W h y n o t d e c la r e t o d a y as T o d a y 's D a y ?" A n d all t h e
c h i ld r e n a g r e e d t h at w e sh o u ld c e le b r a t e t o d a y an d call it T o d a y 's
D ay .
Pract ice
O n t h is d ay , T o d a y 's D ay , d o n 't t h in k a b o u t y e st e r d a y , d o n 't t h in k
a b o u t t o m o r r o w , o n l y t h in k a b o u t t o d ay . T o d a y 's D a y is w h e n w e
liv e h a p p i l y in t h e p r esen t m o m e n t . W h e n w e eat , w e k n o w t h at w e
ar e eat in g . W h e n w e d r in k w at er , w e ar e aw a r e t h at it is w a t e r w e ar e
d r in k in g . W h e n w e w alk , w e r e all y e n jo y ea c h st ep . W h e n w e p lay,
w e ar e r eally p r esen t in o u r p lay.
T o d a y is a w o n d e r f u l d ay . T o d a y is t h e m o st w o n d e r fu l d ay. T h a t
d o e s n o t m ean t h at y e st e r d a y w a s n o t w o n d e r fu l . B u t y e st e r d a y is
a l r ea d y g o n e . It d o e s n o t m ean t h at t o m o r r o w w ill n o t b e w o n d e r
fu l. Bu t t o m o r r o w is n o t y e t h er e. T o d a y is t h e o n l y d a y a v a i lab le t o
u s t o d ay , an d w e can t ak e g o o d c ar e o f it. T h a t is w h y t o d a y is so
im p o r t an t — t h e m o st im p o r t a n t d a y o f o u r liv es.
So e a c h m o r n i n g w h e n t h e c h i ld w a k e s u p , h a v e h im d e c i d e t o
m a k e t h at d a y t h e m o st im p o r t a n t d ay . B efo r e h e g o e s o ff t o sc h o o l,
t ell h im t o sit o r lie d o w n , b r e a t h e s l o w l y in an d o u t f o r a fe w m in u t es,

e n jo y h is in - b r eat h , e n j o y h is o u t - b r e a t h , a n d sm ile. H e is h e r e . H e
is c o n t e n t . H e is p e a c e f u l . T h i s is a w o n d e r f u l w a y t o b e g i n a d ay.
A sk h im t o t r y t o k e e p t h is sp ir it aliv e all d ay ,- t o r e m e m b e r t o g o
b a c k t o h is b r eat h , t o l o o k at o t h e r p e o p l e w it h l o v i n g k in d n ess, t o
sm ile an d b e h a p p y w it h t h e g ift o f life. H a v e a g o o d d a y t o d ay . T h i s
is n o t o n l y a w ish . T h i s is a p r a c t ic e .
CONCLUSION
A ll t h ese p r a c t ic e s h a v e t h e sam e b asic p u r p o se: t o b r i n g o u r m in d s
b a c k t o o u r b o d ie s, t o p r o d u c e o u r t r u e p r e se n c e , an d t o b e c o m e
fu lly aliv e so t h at e v e r y t h i n g h a p p e n s in t h e li g h t o f m in d fu ln ess.
E a c h p r ac t ic e in it self is v e r y sim p le. W e b r e a t h e in an d w e b r e a t h e
o u t ,- w e m ak e a st ep in m i n d f u l n e ss,- w e list e n d e e p l y t o t h e o n e s
w e lo v e an d lo o k c l o se l y at t h e b e a u t y ar o u n d u s. B u t t h ese sim p le
p r ac t ic es c an also h elp u s t o u c h o u r t r u e n at u r e o f n o b ir t h an d n o
d eat h an d n o sep ar at io n .
If w e w a n t p e a c e in o u r selv es an d in o u r w o r ld , w e h a v e t o p r a c
t ice. If w e d o n 't p r ac t ic e, w e d o n 't h a v e e n o u g h o f t h e e n e r g y o f
m in d fu ln ess t o t ak e c ar e o f o u r fe ar an d a n g e r an d t h e fear an d a n g e r
o f o u r lo v ed o n es. M i n d fu l n e ss p r ac t ic e is e sse n t i a l fo r o u r su r v iv al,
o u r p eac e, a n d o u r p r o t ec t io n . A ll o f u s, as w ell as o u r fam ilies, o u r
so c ie t y , an d o u r w o r ld , n eed t h e w i sd o m an d in sig h t t h at c o m e s
fr o m p r a c t ic i n g m in d fu ln ess an d l o o k i n g d eep ly .
In B u d d h ism , t h e r e 's a w o n d e r f u l im ag e o f t h e w o r ld , fu ll o f b r i g h t
sh i n y je w e ls. T h i s w o r l d is c a lle d t h e D bar m ak aya. W h e n w e l o o k
clo sely , w e can see t h at t h e D h a r m a k a y a is o u r e v e r y d a y w o r ld . W e
h a v e a r ich in h er it an c e, b u t w e d o n 't k n o w it. W e b e h a v e as if w e
w e r e p o o r , a d est it u t e so n o r d au g h t er . In st ead w e can r e c o g n i z e
t h at w e h a v e a t r e asu r e o f e n li g h t e n m e n t , u n d e r st a n d i n g , lo v e, an d
j o y in sid e u s. I t 's t i m e t o g o b a c k t o r e c ei v e o u r in h er it an c e. T h e se
p r ac t ic es can h e lp u s c la im it.
Conclusion 159
O U R T R U E H E R I T A G E
T h e c o sm o s is filled w it h p r e c i o u s g em s.
I w a n t t o o ffe r a h an d fu l o f t h em t o y o u t h is m o r n in g .
E a c h m o m e n t y o u ar e aliv e is a g e m ,
sh in i n g t h r o u g h an d c o n t a i n i n g ear t h an d sk y ,
w a t e r a n d c lo u d s.
It n e e d s y o u t o b r e a t h e g e n t l y
fo r t h e m ir ac les t o b e d isp la y ed .
Su d d e n l y y o u h e a r t h e b ir d s sin g in g ,
t h e p in es c h a n t i n g ,
see t h e flo w er s b l o o m i n g ,
t h e b lu e sk y ,
t h e w h i t e c lo u d s,
t h e sm ile an d t h e m a r v e lo u s lo o k
o f y o u r b e l o v e d .
Y o u , t h e r ic h est p er so n o n E ar t h ,
w h o h a v e b ee n g o i n g ar o u n d b e g g i n g fo r a liv in g ,
st o p b e i n g t h e d est it u t e c h ild .
C o m e b a c k a n d c laim y o u r h er it ag e.
W e sh o u ld e n jo y o u r h ap p in ess
an d o ffe r it t o e v e r y o n e .
C h e r i sh t h is v e r y m o m e n t .
L et g o o f t h e st r eam o f d i st r e ss
an d e m b r a c e life fu lly in y o u r ar m s.
— Tbich N hat H anb

P arallax P ress, a n o n p ro fit o rg a n iz a tio n , p u b lish e s b o o k s o n e n g a g e d B u d d h ism
an d th e p ractice o f m in d fu ln ess b y T h ic h N h a t H a n h an d o th e r au th o rs. A ll
o f T h ich N h a t H a n h 's w o r k is a v a i l a b l e a t o u r o n l i n e s t o r e a n d in o u r fr e e
catalo g. Fo r a c o p y o f th e catalo g, p lease co n tact:
P arallax P ress
P . O . B o x 7355
B e r k e l e y , CA 94707
T e l : (5 1 0 ) 525- 0101
w w w .p a ra lla x .o r g
M o n a s t i c s a n d l a y p e o p l c p r a c t i c e t h e a rt o f m i n d fu l liv in g in t h e t r a d it io n o f
T h ich N h a t H a n h at r e tr e a t c o m m u n it i e s in F r a n c e a n d t h e U n i t e d Sta te s.
T o reach a n y o f th ese co m m u n itie s, o r fo r in fo rm atio n a b o u t in d ivid u als an d
fam ilies jo in in g fo r a p ra ctice p erio d , p lease co n tact:
P lu m V illage
13 M a r t i n e a u
33580 D i e u l i v o l , F r a n c e
w w w .p lu m v illa g e .o rg
B lu e C liff M o n a st e r y D e e r Park M o n a ste ry

3 M in d fu ln e ss R o a d 2499 M e l r u L a n e
P in e B u sh , N Y 12566 Esco n d id o , C A 92026
w w w .b lu e c liffm o n a ste r y .o r g w w w .d e e r p a r k m o n a ste r y .o r g
T h e Mindfulness Bell, a j o u r n a l o f t h e a r t o f m i n d f u l l i v i n g i n t h e t r a d i t i o n
o f T h i c h N h a t H a n h , is p u b l i s h e d t h r e e t i m e s a y e a r b y P l u m V i l l a g e .
T o su b scrib e o r to se e th e w o r ld w id e d ir e cto r y o f Sa n g h a s, visit
w w w .m in d fu ln e ssb e ll.o rg

Happiness Thich Nhat Hanh

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HAPPINESS

Essential M indfulness Practices

Thich Nhat Hanh

PARALLAX PRESS • BERKELEY, CA LI FORN I A

Su p p o se , in st ead , y o u t o o k a d iffe r e n t a p p r o a c h . W h a t if, as y o u r

in g y o u t o b e fu lly a v a ila b le t o w it n ess, c o n t e m p la t e , a n d e n jo y t h e

sc e n e r y . B y "g o in g h o m e " t o y o u r b r eat h , y o u r eg ain t h e w o n d e r o f

t h e y 'r e g o n e . E v en w h e n w e h a v e so m e le isu r e t im e, w e d o n 't k n o w

A w a r e n ess o f t h e b r e a t h is t h e e sse n c e o f m in d fu ln e ss. A c c o r d i n g

can t o u c h o u r se ed s o f p e a c e an d jo y a n d a llo w t h em t o m a n ife st

T h e p r a c t ic e o f m in d fu ln ess (sm r t i in Sa n sk r it ) lead s to c o n c e n t r a ­

t io n ( sam adh i ) , w h ic h in tu rn lead s t o in sig h t ( pr ajiia) . T h e in sig h t w e

n e ss u sin g so m e t h in g as sim p le as a flo w er . W h e n I h o ld a flo w e r

m ain t ain m y a w a r e n e ss. R a t h e r t h an b e c o m in g o v e r w h e lm e d b y

If w e w a n t t o fu lly e n jo y l i f e 's g ift s, w e m u st p r a c t ic e m in d fu l­

o p p o r t u n it y fo r jo y a n d h a p p in e ss. L ife is fu ll o f su ffe r in g . I f w e d o n 't

In o u r d a ily life , w e b r e a t h e , b u t w e fo r g e t t h a t w e 'r e b r e a t h in g . T h e

hi c o n sc io u s b r e a t h in g . I t 's v e r y sim p le , b u t t h e e ffe c t c a n b e v e r y

H iv at. In o u r d a ily life , a lt h o u g h o u r b o d y is in o n e p la c e , o u r m in d

b r e a t h e in , w e r e a lly fe e l t h e a ir fillin g o u r lu n g s. W e d o n 't n e e d t o

i o n t r o l o u r b r e a t h . W e feel t h e b r e a t h as it a c t u a lly is. It m a y b e

lo n g o r sh o r t , d e e p o r sh a llo w . In t h e lig h t o f o u r a w a r e n e ss it w ill

n a t u r a lly b e c o m e slo w e r a n d d eep er . C o n sc io u s b r e a t h in g is t h e k e y

p e r c e p t io n s— o u r b r e a t h in g is a lw a y s w it h u s lik e a fait h fu l fr ien d .

B u t a ft e r p r a c t ic in g c o n sc io u s b r e a t h in g fo r a w h ile , y o u w ill feel

h o w lig h t a n d n at u ral, h o w c alm an d p e a c e fu l y o u r b r e a t h in g h as

Breat hing in, I know I'm breathing in.

Breat hing in, I know I'm breat hing in i s n 't a t h o u g h t . I t 's a s i m p l e a w a r e ­

"B r e a t h in g in , I k n o w I 'm b r e a t h in g in " is a n o t h e r w a y o f sa y in g

"B r e a t h in g in , I feel a l i v e ." L ife is in y o u a n d life is a r o u n d y o u — life

w it h all its w o n d e r s: t h e su n sh in e , t h e b lu e sk y , t h e au t u m n leav es.

w it h th e h e a lin g , r e fr e sh in g , an d n o u r ish in g e le m e n t s o f life in sid e

a n d ar o u n d y o u . A lig h t sm ile can r e la x all t h e m u sc les o f y o u r fac e.

Breat hing in, I recognize the blue sky.

Y o u c an sh o r t e n t h is t o "b lu e sk y " o n t h e in -b r e a t h , an d "sm il­

in g " o n t h e o u t -b r e a t h . T h e n "au t u m n le a v e s" o n th e in -b r e a t h , an d

"sm ilin g " o n t h e o u t -b r e a t h . W h e n y o u p r a c t ic e b r e a t h in g lik e t h is,

Y o u r ear s ar e a w o n d e r . T h a n k s t o y o u r ear s y o u can h e a r all k in d s

lo st in t h e p ast o r ru n t o t h e f u t u r e , y o u 'd m iss all o f th at .

Breat hing in, I follow m y in-breat h all the w ay through.

in g s. If y o u r b o d y h as t e n sio n o r p ain , if y o u r fe e lin g s ar e p ain fu l,

Breat hing in, I know I'm breat hing in.

Breat hing in, I smile to my in-breat h.

II i t 's n o t v e r y p e a c e fu l, let it b e lik e th at . W e d o n 't in t e r v en e , fo r c e,

o r "w o r k o n ” o u r b r eat h . W e ju st b e c o m e a w a r e o f it, a n d a ft e r so m e

tim e, t h e q u a lit y o f o u r b r e a t h in g w ill im p r o v e n at u r ally . M in d fu l­

n ess o f b r e a t h in g id en t ifies an d e m b r a c e s o u r in -b r eat h an d o u t-

b r eat h , lik e a m o t h e r g o in g h o m e t o h e r c h ild an d e m b r a c in g h e r

c h ild t e n d e r ly in h e r a r m s. Y o u 'l l b e su r p r ise d t o see t h at a ft e r o n e

t o y o u r b o d y , h e l p i n g it t o r elease t h e t en sio n , t h en y o u c a n id en t ify

Breat hing in, I'm aware of the painful feeling in me.

T h e r e 's a p ain fu l feelin g , b u t t h e r e 's also m in d fu ln ess. M i n d f u l ­

alw a y s m in d fu ln ess o f so m e t h i n g . W h e n y o u b r e a t h e m in d fu lly , t h at

d r in k in g . W h e n y o u 'r e m in d fu l o f y o u r fe elin g s, t h a t 's m in d fu ln ess

I 'd lik e t o o ffe r y o u a p r a c t ic e p o e m y o u can r ec it e fr o m t im e t o

Breat hing in, I know I am breat hing in.

A s my in-breat h grows deep,

Breat hing in, I calm my body,

Breat hing in, I smile,

D welling in the present moment,

t io n an d c a r e t o o u r selv es. E v e r y t im e w e sit d o w n , w h e t h e r it is in

ale t r an q u ilit y lik e t h e B u d d h a sit t in g o n an altar. W e b r i n g o u r fu ll

• | > .u i o u s a n d o u r h ear t so ft a n d k in d . W i t h ju st a fe w m in u t es o f sit ­

t in g in t h is w ay , w e c an r est o r e o u r se lv e s fu lly. W h e n w e sit d o w n

T h e p r a c t ic e o f m in d fu ln ess (sm r t i in Sa n sk r it ) lead s to c o n c e n t r a

If w e w a n t t o fu lly e n jo y l i f e 's g ift s, w e m u st p r a c t ic e m in d fu l

Breat hing in, I know I'm breat hing in i s n 't a t h o u g h t . I t 's a s i m p l e a w a r e

Y o u c an sh o r t e n t h is t o "b lu e sk y " o n t h e in -b r e a t h , an d "sm il

tim e, t h e q u a lit y o f o u r b r e a t h in g w ill im p r o v e n at u r ally . M in d fu l

T h e r e 's a p ain fu l feelin g , b u t t h e r e 's also m in d fu ln ess. M i n d f u l

• | > .u i o u s a n d o u r h ear t so ft a n d k in d . W i t h ju st a fe w m in u t es o f sit

If y o u sit o n a c u sh i o n , b e su r e i t 's t h e r ig h t t h ic k n ess t o su p

A l l o w all t h e m u sc les in y o u r b o d y t o r elax . D o n 't fig h t o r st r u g

gle. T h e r e ar e p e o p l e w h o , aft er fift een m in u t es o f sit t in g m e d i t a

a q u est io n , o r t o ask y o u t o g o an d w a sh t h e p o t s o r c lean t h e b a t h