Category Archives: Breathing

Four Energies and Mindful Educators

Thich Nhat Hanh along with the monks and nuns of Plum Village are on their first tour of Spain this month. An Educators Retreat at the University of Barcelona and this is the first talk providing an orientation to the practice taught by Thay. The date of the recording is May 9, 2014. The audio and the video are both available below.

We begin with an introduction to the practice of breathing and the role it plays in mindfulness practice.There is an energy of mindfulness that is born during the time we are breathing. Life is available in the present moment because the past is already gone the future has not yet come. To go home to the present moment is easy…breath in mindfully. We can get in touch with our body when we are breathing mindfully. Our body is the first wonder of life. Maybe when we get in touch with our body, we may notice tension in our body. If we notice this tension while breathing, we can release this tension while breathing out. If we learn to do this well, then we can learn to transmit this to our students. There is another energy of the practice called concentration. This energy is born from the energy of mindfulness. It let’s us focus. (Editor’s Note: short skip in the recording here) The third energy is insight. Insight arises from concentration and mindfulness. The French novelist Camus spoke of this through the story of the prisoner. Breathing in, I know I am alive. This is already an insight and it is a true miracle. Mindfulness allows us to live deeply each moment we are alive and has the power to liberate us.

Conditions of happiness. Can we see all the conditions of happiness right here in this moment? We can begin with mindfulness of our eyes. A good practitioner of mindfulness should be able to create a feeling of joy and a feeling of happiness at any moment. The practice of walking is another method to discover a moment of happiness. I have arrived.

True happiness is made of mindfulness, concentration and insight. And this will bring compassion, love, and joy.  This is the art of living. With this practice, you can also handle a painful feeling or emotion. Many of us consume in order to not encounter our suffering. We are afraid of our own suffering. Mindfulness can help you know how to suffer. How do we do this? We can use mindfulness to not be overwhelmed by the pain inside. We can recognize and embrace the pain. Once we learn this practice, we can do the same for our students and help our students to suffer less as well.

Understanding will always bring about compassion. Compassion is the fourth kind of energy and has the power to heal and transform anger. Once we know our own suffering transformed, how can we help another person to suffer less.

Thay draws a circle representing the school teacher. How do we work with difficult aspects in our school environments. We can start with our loved ones, then our colleagues, and finally our students. The first thing to do is going home to ourselves through the practice of mindful breathing and mindful walking. We can do this with the support of co-practitioners.

Instruction on walking meditation, mindful eating, and listening to the bell.

The Way Out Is In

This talk from the Lower Hamlet of Plum Village is dated Sunday, March 30, 2014. The talk on this day is in English.

0:00 Present Moment
14:05 The Feelings
29:04 The Body
37:20 Mindfulness of Compassion (Listening)
1:12:45 Story of Suicide and Transformation

When you breath in, you bring your mind home to your body. A lot of time, your mind is not with your body. But when they are together, you are truly in the here and the now for your transformation and healing. It is wonderful be present and your breath becomes the object of your mind and you can become a free person. You can cultivate freedom. You don’t need to be influenced by your fear and anger. We can make good decisions. The bell of mindfulness can call you back to the present moment. Walking can also bring us to the present moment. Every step. This is the basic practice to touch the wonders of life. At Plum Village, we should learn to breathe and to walk in the present moment.

In the last talk, we learned the 7th and 8th exercises of mindful breathing. The 7th is being aware of the pain within myself. When we have a painful feeling, we know it! Do we know how to handle it or do we cover up the feelings with consumption? We can be stronger with the energy of mindfulness. The energy of mindfulness sees thee energy of pain. And the 8th exercise is to calm down the painful feeling. Holding the child of suffering – embracing tenderly.

What is exercises five and six? Five is to generate a feeling a joy. And the sixth is to generate happiness. We can always bring about a feeling of joy and happiness whenever we want. How? The oneness of body and mind. The sixth exercise is the art of happiness where the seventh and eighth are the art of suffering.

The first four exercises are about the body and the next four are about the feelings. The third is the awareness of body. When you go home to your body, you may notice pain and stress in your body. This makes you suffer. The fourth is to release the tension in your body. Calming your body. This takes care of our body. We them review the first two exercises. One week at Plum Village is enough time to learn the art.

Last time we also spoke about listening. When we have the energy of mindfulness and concentration we can look deeply into the nature of our own suffering. Understanding our own suffering lets us understand the suffering of our parents and our ancestors. We need mindfulness and concentration so we are not overwhelmed by the suffering of ourselves and others. This is the practice. Understanding brings about compassion. Everyone should learn to cultivate compassion. The practice of deep listening and loving speech can always restore communication and bring about reconciliation. What is loving speech? We practice mindfulness of compassion. Thay shares the story of being the Israelis and Palestinians together at Plum Village.

Thay then shares a story of a woman in America who wanted to commit suicide and how she was able to transform her suffering.

The way out, is in.

The Breathing Room

This talk from the Upper Hamlet of Plum Village is dated Thursday, March 27, 2014. The talk on this day is in English.

14:44 The Breathing Room
22:54 Inviting the Bell
33:10 Conditions of Happiness
43:30 Mindfulness of Suffering

Thich Nhat Hanh begins with a recollection of a retreat for children. During walking meditation, we proposed they use “yes, yes” and “thanks, thanks” for each of their steps. We can say yes and feel thankful. There are so many things we can say yes to. We can appreciate these things – our body, our eyes, etc. With our eyes we can see the blue sky and the mountains. The practice is breathing in, I am aware of my eyes and am grateful they are in good condition. We do the same with other parts of our body. Like our heart. With this awareness, we can take better care of our body and allow it to be restored. In the “Sutra on the Contemplations of the Body” the Buddha taught us how to look at all the parts of the body. We use mindfulness to project light onto every part of our body. This can bring us happiness, love, and compassion. Thay provides more instruction on this practice.

If you are a leader of a corporation, you may wish to incorporate and offer a session of total relaxation. This is not a loss of time. The same can be done by a school teacher for the students. Parents too, if they know the practice, can offer a session for the family. In a civilized society this can be very good. We can also create a tiny meditation hall in the home; a space where the bell can be located and we can practice in a safe space. Every time you feel restless or confused or irritated, we can walk to that place – the breathing room – and stop all the thinking and calm our body and mind. Thay recalls a story of how to open/close the door when he was a young novice that he then relayed to Thomas Merton.

In our small breathing room, we should also have a bell. This is a territory of mindfulness. There are four lines to learn when inviting the bell after we breath in and out three times before Inviting the Bell. Thay teaches us how to invite the bell and why mindful breathing is so important.

There are many conditions of happiness. In Buddhism, we have many versus to help us practice mindfulness. For example, for when turning on the water faucet. Are you aware of your conditions of happiness? Teaching continues on how this related to the breathing room and why it’s important for the family. This is the art of happiness.

This is part of the 7th & 8th mindfulness exercises in the Sutra on the Full Awareness of Mindful Breathing. We should not run away from our suffering. We can learn from our suffering. This ties right into the Four Noble Truths. We can learn to listen to our suffering without fear without running away through consumption. With mindfulness we have the energy to take care of our suffering.

The practice of looking and listening deeply. Meditation is the time to look and listen to understand our suffering. This brings about understanding and compassion. If you know how to suffer, you suffer much less. You cannot take happiness out of suffering and cannot take suffering out of happiness.

The Voice of the Buddha

This talk from the New Hamlet of Plum Village is dated Thursday, March 20, 2014. The talk on this day is in English. In this talk we learn about taking refuge and exercises 5-8 from the Sutra on the Full Awareness of Breathing. Thay also teaches on inviting the bell (18-min) and the four qualities of happiness (13-min) – these two topics could be listened to independently from the other parts of the talk. Both the audio download and the video stream are available below. The time stamps listed here are for audio download.

0:00 Chanting
9:30 Inviting the Bell
27:02 Taking Refuge
37:27 Four Qualities of Happiness using Pebble Meditation
50:46 Practical Refuge
1:04:15 Mindful Breathing Exercises 5-8

When we hear the bell, we practice together listening to the bell. We invite the bell to sound. Before we invite, we breathe in and out to prepare three times. There is a verse to learn to be qualified as a bell master. We calm our body and calm our feelings. The sound of the bell is the voice of the Buddha inside calling us to come home to ourselves. If you are a bell master then please be generous. When we come home to ourselves, we can discover the island of self. The Buddha recommended, don’t rely on anyone or anything, rely on the island within. Every time we hear the bell, we can practice going home to the island within. We are protected. This is the practice of taking refuge. There is also the practice of deep listening. Every cell of your body can recognize and get in touch with your ancestors within. They can join you in listening to the bell. With this, peace can penetrator every cell. We can feel calm and light. Many people have a bell of mindfulness on their computer. It allows us to stop and breath in and out three times to arrive home in ourselves.

Last time we spoke of the mental formation called restlessness. The practice of mindful breathing and walking help us to calm down our feelings. In the Christian tradition, they call this resting in God. This is taking refuge. Taking refuge is an art. If you know how, you can have peace right away. The Buddha, the dharma, and the sangha are something solid. Very much the same idea as the Trinity for Christians. But resting does not mean doing nothing. Many people are looking for someone for refuge but many have chosen someone who is not stable. Rely on the island of yourself. Cultivate stability and solidity and also look for that in the other person. Learn how to breath and walk.

We have the practice of pebble meditation to cultivate the four qualities of happiness. The first is freshness – fresh as a flower. The second is stability – solid as a mountain. The third is peace/tranquility – still water. And the fourth is freedom – space. These qualities bring a happy person. The more you can let go, the freer you become.

I take refuge in the Buddha. What does that mean? Do we have an dea of the Buddha? Taking refuge in your in breath and out breath – this is much more concrete than an idea. With our breathing, we gain mindfulness, concentration, and insight. Buddha is mindfulness – this is taking refuge. This is the island within yourself. You can also take refuge in your steps. While making that step, you generate concentration and insight. I take refuge in my in breath. I take refuge in my steps. This is not abstract and it is our Buddhanature. Nirvana. No birth and no death. We are nirvana in the here and the now.

Review of the first four exercises of mindful breathing. We continue with the next set of exercises. The fifth and sixth exercises are to generate a feeling of joy and happiness. This is the art of happiness. The seventh is to recognize a painful feeling. We should not run away from a painful feeling or emotion. We don’t need to be afraid because we can also generate an energy of mindfulness. And the eighth is to calm our painful feeling or emotion.

Happiness is Possible Now

This talk from the Lower Hamlet of Plum Village is dated Sunday, March 16, 2014. The talk on this day is in English and begins with Thay reflecting on the statement “How do you do?” followed by a teaching on the first four exercises of mindful breathing and the practices of total relaxation and walking meditation.

0:00 How do you do?
10:15 Restlessness
17:08 Third Exercise of Mindful Breathing
23:10 Fourth Exercise of Mindful Breathing
27:40 First Exercise of Mindful Breathing
35:15 Second Exercise of Mindful Breathing
37:00 Total Relaxation
47:10 Walking Mediation

How do you do? What does this mean? How do you feel in your body, your feelings, and your perceptions. The human is made of five elements. The body. Are you tired? Are you stressed? The feelings. Do you have pleasant or unpleasant feelings? The perceptions. How do you see the world? Most of our perceptions are incorrect. Then we have mental formations. Anger, fear, despair, jealously, hope, etc. The final element is consciousness. Your mind. Are you light or overloaded? This is what I mean when asked how do you do? Not just business – this is only just a small part. To practice Buddhism and mindfulness is to take care of our five elements so that we’ll being can become a reality. You can bring joy and peace. When anger is manifesting, so you know how to handle your anger? The Buddha taught us to handle our anger. The Buddha taught two things: How to bring peace and happiness. And secondly, how to handle the suffering when it comes up.

Today, Thay will talk about one mental formation called restlessness. We don’t feel peace and don’t know what to do. Restlessness is the lack of peace. How do new deal with this mental formation? If parents and teachers know how to handle restlessness they can help our children. How do we learn? First, we start with our body. In Plum Village we have many ways to work with the body. For example, total relaxation. In the Sutra of Mindful Breathing the Buddha proposed sixteen exercises. These are concrete.

The third exercise is “breathing in, I am aware of my body.” You do not think of anything else. When the mind is not with the body you are not totally alive. This is called the oneness of body and mind. Your body is a wonder of life. Happiness can be found in your body. Aware of body.

The Buddha then proposed the fourth exercise, “breathing in, I release the tension in my body.” This is very important for us today to help us suffer less. When you heat the bell, you can stop your thing and breath in mindfully and bring your mind back to your body. Release the tension in body.

The first exercise of mindful breathing is very simple and powerful. Breathing in, I know am breathing out. Breathing out, I know I am breathing out. Awareness of breath. Very simple. We can touch the fact that you are alive and this is the greatest of all miracles. It is wonderful. This can make you a free person and can make good decisions.

The second exercise is following your in breath all the way through. We become very concentrated on your breath. Our concentration becomes deeper. We stop our thinking and we enjoy. When we sit in the lotus position, we can allow ourselves to release the tension and this is one of the methods to work with restlessness. We have many practices to help us work with our breathing. Gathas and songs to release the tensions and enjoy our body.

The practice of lying down and total relaxation of body is practical and relevant. In the Sutra of the Contemplations of the Body we learn how to identify different parts of the body. We can all learn and practice total relaxation.

Another method to release the tension is walking meditation. The present moment. Happiness is possible now. We don’t need to go into the future to find happiness. Walking meditation is a training to help us stop running. Life is only available in the here and the now. It is the practice of stopping. Stop the running and enjoy every step. How do we practice walking meditation?

Editor’s Note: The video is included below for you but the time stamps listed above apply to the audio recording only.

Happiness for Young People

This talk from the Upper Hamlet of Plum Village is dated Thursday, March 13, 2014 and the sangha has just finished a couple weeks of lazy days following the winter retreat. The talk on this day is in English and begins with a lesson on mindful breathing to release tension and painful emotions followed by a teaching on the Four Kinds of Nutriments. The second half of the talk includes a special ceremony and discussion with the vice chancellor of the University of Hong Kong.

1:08 Chanting
8:00 Hearing the Bell
14:26 Mindful Breathing to Relieve Tension and Painful Emotions
21:54 Letter to Death Row
30:00 The Four Kinds of Nutriments
57:29 Ceremony to Confer Honorary Doctorate Degree to Thich Nhat Hanh from the University of Hong Kong
1:17:40 Thay Responds to Degree
1:30:40 Dialogue between Thay and Vice Chancellor on Topic of Today’s Youth

When you hear the bell, you may want to stop you’re thinking. Use your breathing to be aware that you have a body and smile to your body. It is a wonder. Practice mindful breathing we bring our mind home to our body. We are fully alive when we do this exercise. Our body is already a wonder of life.

When you’re mind is not with your body, it is not truly alive. We need an embodied mind. In the Sutra of Mindful Breathing, the Buddha proposed sixteen exercises. The third exercise is breathing in, I am aware of my body. You’re body is your first true home. The next exercise is to release the tension in your body – the fourth exercise.

We can also calm our painful emotions (the seventh exercise). We should not run away from our painful feelings. Many people in society consume min order to avoid thier painful feelings. With these exercises you can generate the energy of mindfulness. The pain is an energy and so is mindfulness. Mindfulness can embrace your pain (the eighth exercise). We can suffer much less.

Yesterday Thay received a letter from a young man in America who is a pen pal of a man on death row. The person in prison is a practicing Buddhist who has found relief from the teachings. They have been reading The Heart of the Buddhist Teachings together. Thay responds to the letter by talking about fear, anger, and despair that people suffer from both within and without. We can practice compassion and then we can be free. There can be freedom in prison.

Today we are going to have a discussion on the topic of youth. All of us need a good environment. Teachers and parents should come together to create a good environment for our young people in order to suffer less. The Buddha said that nothing can survive without food. There are several kinds of food. In the Sutra of the Four Nutriments can be helpful as a background to understand. In this sutra there is a story of a family crossing the desert and they have to make a very difficult decision to kill their child in order to survive. The first kind of nutriment is edible food. We have to eat in such a way to preserve compassion in us and not to eat the flesh of our own sons and daughters. The second kind of nutriment is sensory impressions. This comes from eye, ear, nose, ear, body, and mind. When we watch television, we consume. When we use the internet, we consume. Even conversation can be very toxic. Educators and parents should practice mindful consumption to set an example for our young people to preserve our well being. The third kind of nutriment is intention/volition. This is the deepest desire in us – our deepest desire may be good or it may be destructive. Helping young people to suffer less or to work for the environment or work for peace, these are good intentions. Last year at Google, they asked Thay to talk about intention. What do we want to do with our life? Our deepest desire? Is it to practice to help people to suffer less, then that is a good intention. And the fourth kind of nutriment is consciousness – consciousness as food. There is individual consciousness. We carry with us the suffering of our parents and our ancestors. We should have a teacher or friend to help us come out of the dark corner of the past. Practicing appropriate attention, that is good food. There is also collective consciousness. We can feel the collective energy of mindfulness and compassion in a positive environment. To help young people, we should reflect on the kinds of nutriments we are providing them. Nothing can survive without food.

Thay Phap Luu introduces the conferring of a Doctor of Social Sciences honoris causa degree for Thich Nhat Hanh from the University of Hong Kong in advance of the 190th Congregation on March 18, 2014 in Hong Kong. The Vice Chancellor of the University and other professors are present to offer the degree. The honorary degree is a very old and cherished tradition of the University and past degrees have been given to Mother Theresa, Nelson Mandela, Aung San Suu Kyi, and Bill Clinton. Following the degree conferring, Thay offers a few words (10-minutes) in response and as a message to those at the University of Hong Kong. We continue with a dialogue between Thay and the Vice Chancellor on the subject of today’s youth.

What can we do more to help our students to provide a better environment?

In our restless world today, there is frustration and unhappiness in graduates not being able to find work and career. What insight can you share to help young people feel more satisfied and content with the future?

Note from the Editor
Thay has offered us a vision of building an online monastery, or online temple, where practitioners may come not just to receive information, but to practice online: to follow their breathing, experience guided meditation, interact with monastics and lay practitioners, etc. This archive of Thay’s talks is a component of this vision.

We are using a new service (Patreon) that allows for you to become an ongoing patron for this archive. Each patron can make a donation, as little as $1 per talk, to be donated automatically on a monthly basis. Payments are made by credit card or PayPal and patrons can be anywhere in the world. When you visit the site, you identify the amount you want to give for each talk, identify a maximum amount per month, and provide your mailing address. If you are in the United States you can have a tax deduction through the Thich Nhat Hanh Foundation.

Please visit our Patreon page: Thich Nhat Hanh is Creating Happiness.

The Embodied Mind

Originally given in Vietnamese, available from Lang Mai, the talk from the Lower Hamlet of Plum Village is dated Sunday, February 9, 2014 and is the twenty fourth (and final) talk of the 2013-2014 Winter Retreat. This is an English translation, available below, by Sr. Tue Nghiem.  Following this talk the monastery will have lazy days followed by a monastic retreat. We will not have new talks again until early March.

0:00 Guided Meditation by Thay
10:58 Remembering Thay Phap Y
18:45 Exercises of Mindful Breathing
1:05:50 Study on 30-Verses

A story of our older monastic Brother Phap Y who has recently died. Though he had been sick a long time, he died very quickly on February 6 and we are very happy. He came to Plum Village as a novice from the Tibetan tradition and has since been a trusted and loved dharma teacher. We are reminded that this body is not me and I am not limited by this body. I am life without boundaries. And I continue in the river. In Plum Village we see Thay Phap Y as an older brother who has lived with our sangha for 20-years and he was 75-years old when he died.

We practice to have peace in our body. We recognize that we have a body. Breathing in I know I have a body. At that moment the body has a mind. The embodied mind. When the mind and the body are one then we truly have life. If we continue, we can release the tension in our body. Breathing in I release all the tensions in my body. I  These are the third and the fourth exercises from the sutra on the full awareness of breathing. Breathing in, I know I breath in. Breathing out, I know I am breathing out. This is the first exercise. It is to recognize the breath only. Breathing in, I follow my in breath all the way to the end. This is the second exercise. Following the breath. No thinking. Just breathing. We stop the mental discourse. These exercises bring us a lot of freedom. A practice of reconciliation between body and mind. When we have peace, then we can generate joy. It can also bring peace to our feelings. A practitioner is someone who knows how to practice this art. Can we generate peace, joy, and happiness in each step? We learn to cultivate good habit energies while we are here at Plum Village. When we have these energies, then we can nourish the people we love with these energies too. We can generate happiness right here and right now. With these four exercises we generate mindfulness, concentration, and insight.

Happiness is connected to suffering. We can make use of the suffering to make happiness. This connection between happiness and suffering is of an organic nature. Managing our suffering is also an art just as generating happiness is an art. If you know how to suffer, then you suffer less. The fifth and sixth exercises are generating joy and generating happiness.  In the present moment, we can recognize the conditions of happiness. The three energies of mindfulness, concentration, and insight can be very powerful.

The seventh exercise is recognizing our suffering. Maybe our suffering had roots in the body or roots in our perception. When suffering surfaces, the practitioner should be present to recognize. Simple recognition. How do we recognize our pain? The second aspect is to embrace the suffering/pain. We embrace it with mindfulness. The third aspect is to calm the suffering. This is the eighth exercise.

Anybody can do these practices. You don’t need to be Buddhist. We can transmit these exercises to parents and two children. We should share these exercises with teachers so that it can be included in our schools to help our young children.

Returning to the study of the 30 verses for the remainder of the talk.

Rebuilding our Health

November 17, 2013. 82-minute dharma talk given by Thich Nhat Hanh from Stillwater Meditation Hall, Upper Hamlet of Plum Village. This is the first talk of the 2013-2014 Winter Retreat. We begin with two chants from the monastics.

Rebuilding our health – mental and physical. Our society seems to be not very healthy. Some come to our retreat to heal and mindfulness can help you heal. If we are mindful, we may see that we are running. Running into the future. We have a habit of running.  So our mindful breathing can help us to stop the running. Breathing is an art.

Mindfulness has to go with insight. Insight can get you out of your suffering. This winter we will look at the 51-mental formations. The first five are called universal.

  1. Contact
  2. Attention
  3. Feeling
  4. Perception
  5. Volition

Then we have five particulars.

    1. Intention
    2. Determination
    3. Mindfulness
    4. Concentration
    5. Insight

Right now we are talking about mindfulness. Our consciousness has two parts – store and mind. Our mental formations can move from one part to the other. Each formation is known as a seed in the store consciousness. There are conditions that cause a seed to manifest in your mind. Mindfulness is the capacity to see what is going on in your feelings, your perceptions, and around you. We can also use the mindful waking to heal and stop the running. We can allow nature to heal us.

The earth is not just the environment, the earth is ourselves.

A good mental formation is ease. We need to practice to cultivate this kind of energy. This is one of the seven factors of enlightenment.

An opposite mental formation is called restlessness. Mental excitement. This prevents out mind from applying itself to good mental formations. Our society suffers from restlessness and that is why we run after the consumption, the internet, work, etc.

Mindfulness to release stress is good, but it is not enough. We need the insight in order to be able to truly release. Without the insight we will not stop running.

Time is more than money, time is life.

In this winter retreat, we will look with a critical eye at the manifestation-only.

Beginning Our Practice of Mindfulness

August 26, 2013. 87-minute dharma talk given by Thich Nhat Hanh from Blue Cliff Monastery in Pine Bush, New York during the 2013 Nourishing Great Togetherness teaching tour. This is the first dharma talk for the 6-day retreat with the theme Transformation and Healing – The Art of Suffering. We begin with two chants from the monastics.

Topics

  • Why do we want to practice breathing-in and breathing-out? We don’t have to suffer and we can produce the energy of joy.
  • First exercise of mindful breathing
  • Walking in the kingdom is an end in itself
  • Three Energies: Mindfulness, Concentration, Insight
  • Second exercise of mindful breathing
  • Third exercise of mindfulbreathing – aware of body
  • Fourth exercise of mindful breathing – relax body
  • Fifth exercise of mindful breathing – producing joy
  • Sixth exercise of mindful breathing – producing happiness
  • Seventh exercise of mindful breathing – aware of painful feeling
  • Eighth exercise of mindful breathing – embrace painful feeling
  • Store and mind consciousness with mental formations
  • Teaching of The Second Arrow
  • Five Universal Mental Formatioms (Contact, Attention , Feeling , Perception, Volition)
  • Five Particular Mental Formations (intention, resolution, mindfulness, concentration, and insight)

What is Right Thinking

June 12, 2013. 102-minute dharma talk given by Thich Nhat Hanh from the European Institute of Applied Buddhism in Waldbrol, Germany. The talk is given in English with simultaneous translation into German. This is the first dharma talk of the German Retreat on the theme Are You Sure?

Following two chants by the monastics, the talk begins at 12-minutes into the recording. 

We begin immediately with the concept of dualist thinking and Right Thinking. How do we see the interconnection between things? For example, between happiness and suffering or all the elements of a lotus flower. The lotus is made of non-lotus elements. A good gardener knows how to make good use of the mud just as a good mindfulness practitioner knows how to make good use of her suffering. The goodness of suffering. When you understand suffering then understanding and compassion arises – the foundation of happiness.

From the Sutra on the Full Awareness of Breathing, we have exercises handed down by the Buddha to help our practice with suffering.

  • Generate a feeling of joy
  • Generate a feeling of happiness 
  • Recognize painful feelings 
  • Calm down the painful feeling 

Mindfulness is an energy that helps us know what is going on in our body and our feelings. How do we bring relief to our painful feelings and emotions?

Three kinds of energies we should try to generate: mindfulness, concentration, and insight.

Four elements of True Love and being present for those we love. Taking care of our suffering and our live we can learn to take care of the world.

In the last 10-minutes, we get walking meditation instructions.