How can I fall asleep quickly?

(Half bell)

(Bell)

Dear Thay,

how can I go to sleep fast,

if I need to get up very early
the next day?

I think our friend is asking
how can I get myself to sleep early

because I know I have to wake up
early the next day.

How can I get to sleep quickly?

I don't think it's good to try
to sleep quickly.

The more you try,
the more difficult it is to sleep.

(Laughter)

Because when you try,
you are making an effort.

So, just allow our body to relax.

And, the good thing is to stop thinking.

Stop thinking about tomorrow,

what we have to do.

If we keep thinking about what
we will have to do tomorrow,

and then we'll be awake all night.

So, do not think.

To not think is a very important practice
of meditation.

I think, therefore I cannot sleep.

(Laughter)

So, not thinking is good,
but in order to stop the thinking,

you might like to focus your attention
on your in-breath and your out-breath.

You breathe in and you only
focus your mind on your in-breath.

Thay has a "tick" he can share with you.

On the table Thay has a clock,

not electronic, the classic clock.

And, it makes a tick tock tick tock.

So, Thay just listens
to the sound of the clock.

And Thay measures his in-breath
with the sound.

And usually, Thay breathes in and
it lasts three or four seconds.

Tick, tock, tick, tock.

When he breathes out,
it takes six seconds.

And Thay just enjoys laying down and
listens to the sound of the clock

and breathes in and out
and stops all the thinking.

And it is very pleasant to breathe,

if the air is good enough.

And if you don't have a clock,
then you can use a song.

You don't have to sing
because the song is in you.

Like the song I have arrived, I am home,
in the here, in the now.

Everyone in Plum Village breathes,
knows the song by heart.

There are many songs of practice.

I have arrived, I am home
is the most popular song.

So when you breath in, you sing only
inside your mind, not with your mouth.

#I have arrived, I am home.

#In the here, in the now.

#I am solid, I am free.

That is not thinking, these words
are used only to help you

to focus our attention to our breath,

and if you breath according
to that song a few times,

the sleep may come very easily.

Anyway, that is the way that Thay does.

He uses some Dharma songs.

And they are already there.

There is a kind of CD inside of you.

If you want any song,
you don't have to push with your finger.

You just use a kind of mental formation
called Manasikara.

And you touch it with your mind,
and the sound will come.

And you breath in and out with the sound.

I think that will help many adults.

If you think too much,
you may like to do that.

You have many Dharma songs,

and you just breath in and out
according to the songs.

When you drive your car,
instead of thinking,

you breath in and out with this song.

Here is pureland, the pureland is here
is another song.

How many Dharma songs
you have learned in Plum Village?

I have arrived is one of those.

Happiness is here and now
and so many other songs.

We are all the leaves of one tree.

Yes, we are all the leaves of one tree.

All these songs can be used and
only you can hear the sound

because you are singing it inside of you.

And you breath in with one line and
breath out with another line.

Tonight, try it.

Report to Thay tomorrow, okay?

(Half bell)

(Bell)