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There is a text called[br]'Mindfulness of Breathing'

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in which the Buddha proposes[br]16 exercises on mindful breathing.

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It's very practical.

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And everyone can do it.[br]Not complicated.

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You can already notice the effect[br]of the practice after one or two hours.

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The first exercise is so simple.

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To be aware of your in-breath[br]and out-breath.

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This is what we practiced this morning.

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Breathing in,[br]I know this is an in-breath.

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To identify the in-breath as in-breath,

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and to identify the out-breath[br]as an out-breath.

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Breathing in, I know[br]I am breathing in. So simple.

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And yet the effect can be great.

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Aware of...

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Aware of in-breath and out-breath.

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[1. aware of I + O]

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As you breathe in, you pay attention[br]to your in-breath only.

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Your in-breath becomes[br]the only object of your mind.

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And if you are truly focused,[br]mindful of your in-breath,

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you release everything else.

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You release the past, you release[br]the future, your projects, your fear,

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your anger, because the mind[br]has only one object at a time.

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And the object of the mind now[br]is the in-breath.

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Breathing in, I know I am breathing in.

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So you focus your mind on your in-breath[br]and you release everything else

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and you become free.

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There is regret concerning the past,[br]sorrow concerning the past.

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There is fear and uncertainty[br]concerning the future.

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All of that you release in just 1 or 2[br]seconds because you are focusing

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all your mind into your in-breath.

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So breathing in mindfully sets you free.[br]You have freedom.

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If you are to make a decision, it's better[br]you have enough freedom to make it.

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You are not under the influence[br]of anger or fear,

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and your decision is much better[br]than if you are not free.

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So just breathing in makes you free.

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And it is pleasant also,[br]it's pleasant to breathe in.

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So the exercise is so simple[br]but the effect can be great.

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The second exercise is to follow[br]your in-breath all the way through

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and to follow your out-breath[br]all the way through.

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And you may enjoy these two exercises[br]at any time and anywhere.

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Breathing in, I follow my in-breath[br]from the beginning to the end.

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Suppose this marker represents[br]my in-breath.

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It begins here[br]and this finger is my mind.

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Breathing in, I follow my in-breath[br]all the way through.

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There is no interruption at all,[br]not a millisecond of interruption.

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So during the time you breathe in mindfully,[br]you cultivate concentration.

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You are not only mindful of your in-breath[br]but you concentrate on your in-breath.

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The energy of mindfulness carries[br]within herself the energy of concentration.

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And it is also pleasant,

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because to be mindful and to concentrate[br]on your in-breath can be very pleasant.

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You don't have to suffer.

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In fact you can feel wonderful,[br]just breathing in,

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especially when the air is fresh[br]and if the nose is free.

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So the second exercise is...

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[2. follow I + O]

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to follow your in-breath and[br]your out-breath all the way through.

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We know we can do these two exercises

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anytime we like.

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The third exercise is[br]to be aware of your body.

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[3. aware of body]

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Breathing in, I'm aware of my body.[br]You bring your mind home to your body.

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And your mind becomes an embodied mind.

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That will help you to be established[br]in the here and the now,

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you are fully present,[br]you are fully alive.

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And you can live that moment[br]of your daily life more deeply

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if body and mind are together.

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The oneness of body and mind is[br]what you realize with the third exercise.

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When you spend 2 hours with your computer,

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you forget entirely that you have a body.

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You are not truly alive in that moment.

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You are truly alive only[br]when the mind is with the body.

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You are fully in the here and the now[br]and you touch the wonders of life

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in you and around you.

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Many of our brothers[br]and sisters in Plum Village

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program a bell of mindfulness[br]in their computer.

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And every fifteen minutes,[br]they hear the bell, they stop working,

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they go back and enjoy[br]their in-breath and out-breath,

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smile and enjoy their body.

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And release the tension in their body.

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That is what the Buddha recommended[br]2600 years ago.

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There's the fourth exercise.

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Breathing in, I calm my body,[br]I release the tension...

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in my body.

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[4. calm body]

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When you come back to your body,

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you may notice that[br]there is a lot of tension in your body.

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Then you may like to do something[br]to help your body to have more peace,

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to suffer less, and with your out-breath[br]you allow the tension to be released.

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That's the first four exercises of mindful breathing

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recommended by the Buddha

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so that we can take good care of our body.

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And with the fifth exercise[br]we go to the realm of the feelings.

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The fifth exercise is to generate[br]a feeling of joy. Generating joy.

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[5. Generating Joy]

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A good practitioner knows[br]how to generate a feeling of joy,

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because she knows that[br]mindfulness allows her to recognize

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all the conditions of happiness[br]that are already available.

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We can remind ourselves and we can remind[br]our beloved ones that we are very lucky.

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We can be happy right here and right now,

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we don't have to run into the future[br]to look for happiness.

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There is a teaching given by the Buddha.

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That is the teaching of[br]"living happily in the present moment."

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Life is available only[br]in the present moment.

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And if you go back to the present moment

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you will notice that there are[br]so many conditions of happiness

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already available.

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That is why joy and happiness[br]can be born right away.

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The expression living happily[br]in the present moment

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was found in a sutra...

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five times.

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The Buddha was teaching Anathapindika,

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a businessman, in the city of Sravasti.

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That day Anathapindika, the businessman,

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came with many hundreds[br]of businessmen to visit the Buddha.

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And the Buddha gave them that teaching.

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"Gentlemen", he said, "you can be happy[br]right here and right now.

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You don't have to run into the future,

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you don't have to look for success[br]in the future in order to be happy."

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I think the Buddha knew very well[br]that businessmen,

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they think a little bit too much[br]about the future and their successes.

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And that is why[br]the expression living deeply,

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"living happily in the present moment"[br]was used by the Buddha five times

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in the same sutra, the same scripture.

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Drstādharmasukhavihara.

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[drstādharmasukhavihara]

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"Vihara" means to dwell or to live,[br]"sukha" means happily,

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and "drstā-dharma"[br]is the present moment.

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(Chinese: 現法樂住)

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So a good practitioner[br]does not look for happiness in the future.

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He knows how to go home[br]to the present moment

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and recognize all the conditions[br]for happiness that are available

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and make joy and happiness[br]available right away.

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And she does that for herself[br]and she does that for the other person.

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Creating happiness is an art.[br]The art of happiness.

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So the fifth exercise is to generate joy[br]and the sixth is to generate happiness.

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[6. Generating Happiness]

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The seventh is...

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to be aware[br]of a painful feeling or emotion.

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Breathing in, I know there is[br]a painful feeling, a painful emotion

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that is coming up in me.

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[7. Aware of Pain]

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The practitioner does not try to fight[br]the pain, to cover up the pain inside

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or to try to run away from the pain.

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In fact, because she is a practitioner

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she knows how to generate[br]the energy of mindfulness.

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With that energy she recognizes the pain[br]and she embraces the pain tenderly.

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'Hello my little pain. I know you are[br]there. I will take good care of you.'

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Whether that is anger or fear[br]or jealousy or despair.

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We have to be there for our pain.

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There is no fighting.

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There is no violence[br]done to our suffering.

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Yesterday we spoke about a mother[br]holding the crying baby.

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Our pain, our suffering is our baby

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and the energy of mindfulness generated[br]by our practice is the loving mother.

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And the mother has to recognize[br]that the baby suffers.

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She takes the baby up and holds[br]the baby tenderly into her arms.

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That is exactly[br]what a good practitioner will do

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when a painful feeling arises.

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You have to be there[br]for your painful feeling or emotion.

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You continue to breathe[br]and to walk in such a way,

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that the energy of mindfulness[br]continues to be produced.

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With that energy of mindfulness[br]you recognize the pain

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and you embrace the pain tenderly.

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In Buddhism we speak of consciousness[br]in terms of "store" and "mind."

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There are at least[br]two layers of consciousness.

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The lower layer[br]is called "store consciousness."

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Our fear, our anger, our despair are[br]there in the bottom of our consciousness

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in the form of seeds.

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There is a seed of anger here

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and if the seed of anger[br]accepts to sleep quietly down there,

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we are okay.

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We can laugh, we can have a good time.

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But if someone comes and says something[br]or does something

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and touches off that seed of anger,[br]it will come up as a source of energy.

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Down here it is called a seed.

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[seed]

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(Chinese: 種子)

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Bija.

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[bija]

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And when it comes up here[br]on the level of "mind consciousness,"

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it will become a kind of energy[br]called mental formation.

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[mental formation]

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And this is the mental formation[br]called anger.

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[M.F.]

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So when the practitioner notices[br]when anger is coming up,

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she, right away, breathes

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and invites the seed of mindfulness[br]to come up as energy.

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Mindfulness is another seed that is here.

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If we are a good practitioner,[br]the seed of mindfulness in us has grown

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to become a very important seed.

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It needs a touch lightly,

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then there will be a lot of that energy[br]coming up for us to use.

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If we are not a practitioner, the seed[br]of mindfulness is there but very tiny.

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If you practice mindful breathing,[br]mindful walking everyday,

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the seed continues to grow.

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Whenever you need that energy,[br]you just touch it,

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and you have a powerful source of energy

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to help you to deal with[br]whatever is happening up there.

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So the practitioner begins[br]to breathe or to walk mindfully.

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The second mental formation[br]is manifested on this level.

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Another mental formation...[br]And this one is mindfulness.

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So it is the energy of mindfulness that[br]will take care of the energy of anger.

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There is no fighting.

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Mindfulness does at least two things.[br]First of all to recognize,

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a simple recognition of the pain.

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And that is the seventh exercise.[br]Breathing in, I know anger is in me.

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Or despair is in me or jealousy is in me.

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Recognize simply, not fighting.

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The second thing mindfulness will do[br]is to embrace.

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And that is seen in the eighth exercise[br]is to calm down the pain

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[Calm Pain]

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like a mother holding the baby.

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The mother does not know[br]what is wrong with the baby.

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But the fact that[br]she's holding the baby gently

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can help the baby suffer less right away.

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The same thing is true[br]with the practitioner.

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She does not know what is the cause[br]of that kind of anger or fear.

0:22:31.278,0:22:38.659
But the fact that she is recognizing[br]and holding that energy of fear and anger

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can help her suffer less right away,[br]after one or two minutes.

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So this is...

0:22:58.184,0:23:00.974
the art of suffering.

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This is the art of happiness.

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How to generate a feeling[br]of joy and happiness.

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How to take care[br]of a painful feeling and emotion.

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How to calm it down, how to get a relief.

0:23:20.192,0:23:24.141
And with the exercises that follow[br]you can go further

0:23:24.255,0:23:32.145
and you can transform pain, sorrow, fear[br]into something more positive,

0:23:32.887,0:23:38.170
like making good use of the mud[br]in order to grow lotus flowers.

0:23:39.327,0:23:43.459
So a good practitioner[br]is not afraid of pain.

0:23:44.867,0:23:48.123
She does not try[br]to run away from the pain.

0:23:48.326,0:23:51.220
In fact, she tries to be with the pain.

0:23:52.190,0:23:55.536
She knows how to handle[br]a feeling of pain,

0:23:58.430,0:24:01.468
a strong emotion.

0:24:02.986,0:24:09.490
And she knows how to make[br]good use of that mud

0:24:09.490,0:24:16.010
in order to create[br]understanding and compassion

0:24:16.411,0:24:19.374
which are factors of true happiness.

0:24:25.456,0:24:31.433
So with global ethics,[br]with the practice of mindfulness,

0:24:32.438,0:24:35.858
with a spiritual dimension[br]in our daily lives,

0:24:36.079,0:24:42.408
we know how to overcome difficulties[br]that present themselves in our daily life.

0:24:44.212,0:24:49.742
And that is why each one of us[br]should bring a spiritual dimension

0:24:49.948,0:24:52.391
to our daily life.

0:24:52.668,0:24:57.766
Without that kind of practice, we[br]don't know how to handle the difficulties

0:24:58.583,0:25:02.132
that come everyday.

0:25:13.559,0:25:22.122
The image of a mother holding a baby[br]is very helpful.

0:25:26.132,0:25:30.250
If your mindfulness is powerful enough,

0:25:30.992,0:25:35.015
you embrace your pain, your sorrow,[br]you continue to breathe

0:25:35.553,0:25:38.367
or to practice walking meditation.

0:25:39.647,0:25:45.783
It's like giving your fear,[br]your anger a mindfulness bath.

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Maybe 3 minutes, maybe 5, 10 minutes.

0:25:53.159,0:25:55.857
After that, she will lose[br]some of her strength

0:25:57.390,0:26:02.141
and go back to the original place,[br]down there in the store consciousness.

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After having taken a mindfulness bath,

0:26:11.397,0:26:20.448
she goes down into the store and[br]goes back to where she had been before.

0:26:20.865,0:26:27.133
Losing some of her strength.[br]That is the power of mindfulness.

0:26:35.053,0:26:38.168
In the Buddhist tradition,

0:26:42.028,0:26:49.576
we speak about 51 categories[br]of mental formations.

0:26:50.710,0:27:00.607
As a novice monk, I had to know by heart[br]all these mental formations,

0:27:01.548,0:27:03.870
so that every time one of them came up,

0:27:03.910,0:27:06.772
I should be able[br]to call it by its true name,

0:27:06.872,0:27:12.300
'Hello my fear, I know your name,[br]I am going to take good care of you.'

0:27:13.257,0:27:18.143
Recognizing and embracing.[br]That's the first step of the practice.

0:27:22.398,0:27:28.387
There are wholesome, positive seeds[br]down here, we mentioned mindfulness.

0:27:29.265,0:27:32.853
We mentioned concentration,[br]we mentioned insight,

0:27:34.464,0:27:40.231
we mentioned non-violence,[br]we mentioned joy, we mentioned compassion.

0:27:41.141,0:27:44.310
There are many good things down there.

0:27:45.581,0:27:49.126
And as a good practitioner,[br]we know how to recognize them

0:27:49.305,0:27:54.574
and help them to come up[br]as frequently as possible,

0:27:55.638,0:28:00.345
because they will make the landscape[br]of the mind consciousness beautiful.

0:28:01.333,0:28:03.601
We are happy if we know

0:28:03.768,0:28:10.992
how to invite them to manifest[br]as mental formations up here.

0:28:12.064,0:28:18.287
As for the negative, unwholesome mental[br]formations like fear, anger, despair,

0:28:19.482,0:28:23.722
we better keep them down there,[br]do not give them a chance to come up.

0:28:23.837,0:28:28.062
And they will grow weaker[br]and weaker and weaker.

0:28:28.448,0:28:34.214
We do that for ourselves and we do that[br]to help our beloved ones to do the same.

0:28:42.549,0:28:44.253
(Bell)

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(Bell)

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If we speak about[br]the life of a school teacher,

0:29:42.164,0:29:48.035
we know that there is suffering[br]inside of the teacher,

0:29:49.548,0:29:54.354
and there is also suffering[br]inside of the students.

0:29:56.431,0:30:04.930
That is why if school teachers know[br]how to handle their own suffering,

0:30:06.485,0:30:10.678
if teachers know how to generate[br]joy and happiness

0:30:13.427,0:30:15.709
they will become happy teachers,

0:30:16.503,0:30:18.408
they will suffer less,

0:30:19.539,0:30:25.049
and when they go to their class, they can[br]help their students to do the same.

0:30:31.057,0:30:34.176
During the last two decades[br]of the last century,

0:30:34.382,0:30:38.130
there was a professor of mathematics here,[br]in Toronto.

0:30:38.591,0:30:45.715
He taught at the French Toronto School.

0:30:47.486,0:30:52.321
He came to a retreat[br]organized in Montreal.

0:30:53.312,0:30:56.588
He came back[br]and tried to put into practice

0:30:57.932,0:31:00.993
the practice of mindful breathing[br]and walking.

0:31:02.423,0:31:05.397
His name is Henry Keekoo

0:31:06.042,0:31:12.359
and he is director[br]of the program of mathematics

0:31:12.791,0:31:16.443
in the Toronto French School.

0:31:23.439,0:31:27.795
Two journalist from The Globe and The Mail

0:31:29.311,0:31:32.427
came to his class to interview him

0:31:33.911,0:31:40.118
about why he wanted to introduce[br]Buddhism into his class.

0:31:40.232,0:31:43.375
This is forbidden here in Canada.

0:31:43.663,0:31:48.184
And then he invited the two journalist[br]to come to his class

0:31:48.990,0:31:54.313
and see how he taught his students.

0:31:58.746,0:32:04.456
The day he came home from the retreat[br]and resumed his class

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he walked in mindfully,[br]slowly and mindfully.

0:32:11.570,0:32:17.361
And he came up to the blackboard[br]and he erased things mindfully,

0:32:18.338,0:32:21.785
and the students asked him,[br]'Papa, are you sick?'

0:32:22.399,0:32:24.957
(French) 'Papa, es tu malade?'

0:32:25.244,0:32:28.339
'No, I am not sick,[br]I am practicing mindfulness.'

0:32:28.484,0:32:30.675
(Laughter)

0:32:31.062,0:32:40.294
So he told the students about[br]what he has learned in the retreat.

0:32:41.139,0:32:46.169
Breathing, walking, easing,[br]calming and so on.

0:32:47.384,0:32:53.551
And he proposed that[br]every half an hour, 15 minutes

0:32:54.540,0:33:01.078
a boy would clap his hands three times,[br]replacing the bell of mindfulness

0:33:01.308,0:33:06.714
and everyone practice mindful breathing[br]in and out to calm themselves.

0:33:11.627,0:33:14.991
And the class made a lot of progress.

0:33:15.372,0:33:19.914
there's a lot of joy[br]and progress in his class.

0:33:20.773,0:33:27.150
And he taught in many classes[br]of mathematics in that way.

0:33:28.312,0:33:32.348
So when the two journalist came,[br]they witnessed that,

0:33:37.287,0:33:41.942
teacher and students sit down[br]and enjoy breathing together,

0:33:42.847,0:33:45.926
breath out laughing together.

0:33:46.368,0:33:49.543
And every time they hear that (clapping),

0:33:50.031,0:33:56.224
everyone stopped teaching, learning,[br]and enjoyed breathing in and out.

0:33:56.375,0:34:01.399
That had a good impact on the learning[br]and the teaching of the school.

0:34:02.381,0:34:09.344
So when the time for retirement came, they[br]asked him to stay for another three years.

0:34:10.503,0:34:17.867
And other classes have adopted[br]his way of teaching.

0:34:30.515,0:34:32.529
So for a teacher,

0:34:35.229,0:34:37.188
or school teachers,

0:34:37.379,0:34:41.119
the first thing to do[br]is to come home to himself or herself.

0:34:46.929,0:34:49.801
The way out is in.

0:34:53.871,0:35:01.571
Go back to oneself[br]and take care of oneself.

0:35:03.403,0:35:06.774
Learning how to generate a feeling of joy,

0:35:06.893,0:35:10.706
learning how to generate[br]a feeling of happiness,

0:35:10.824,0:35:18.664
learning how to handle[br]a painful feeling, a painful emotion.

0:35:19.816,0:35:22.255
Listening to the suffering

0:35:22.360,0:35:27.956
allow understanding and compassion[br]to be born and suffer less.

0:35:29.189,0:35:35.189
This is the first step and he or she[br]has to do that. That is the first step.

0:35:37.459,0:35:42.630
A sangha, a community of practice[br]in the neighborhood can help him,

0:35:43.531,0:35:47.011
can help her to deepen their practice.

0:35:47.113,0:35:49.981
You have to begin with yourself.

0:35:54.042,0:36:02.273
And the school teacher also[br]has members of his family;

0:36:07.794,0:36:13.685
a partner, children. So like that.

0:36:14.035,0:36:21.524
So after he has done it for himself,[br]he can help the other to do the same.

0:36:22.527,0:36:26.355
It's much easier. When you[br]have not changed yourself,

0:36:26.545,0:36:30.105
it's very difficult to help[br]change the other person.

0:36:30.266,0:36:32.975
To help him or her suffer less.

0:36:33.207,0:36:39.587
So with loving speech and deep listening,[br]with more peace and gentleness in yourself

0:36:39.857,0:36:42.127
you become more pleasant.

0:36:42.257,0:36:46.299
That is why you can help[br]the other person much more easily,

0:36:46.477,0:36:52.118
and she or he will be able[br]to do the same thing.

0:36:53.228,0:36:56.758
And we become co-practitioners.

0:36:57.739,0:37:02.139
We share the same values,[br]we share the same spiritual practice.

0:37:02.640,0:37:07.580
Because we know that each day[br]the situation improves;

0:37:08.469,0:37:12.860
there's more peace, less suffering,[br]more joy, more happiness

0:37:13.460,0:37:17.400
and the children will profit from that.

0:37:21.882,0:37:26.192
Because the children[br]can practice very well also.

0:37:26.721,0:37:31.309
And when you have[br]a united harmonious family,

0:37:32.163,0:37:36.294
then you can bring that[br]into your workplace.

0:37:38.653,0:37:46.794
Then maybe first you have your class[br]and you transform your class.

0:37:47.854,0:37:50.905
Your class becomes a happier place.

0:37:51.095,0:37:54.455
Your class can become a family

0:37:54.795,0:37:58.735
because there are many children[br]who are unfortunate.

0:38:00.674,0:38:04.675
Their parents are not in good terms[br]with each other. They fight,

0:38:04.815,0:38:06.995
they make each other suffer

0:38:07.243,0:38:12.354
and the child has had no chance[br]to learn what love is.

0:38:18.234,0:38:24.294
The class may be the second chance[br]for the child.

0:38:24.696,0:38:29.165
And the school teacher can play[br]the role of the father or of the mother

0:38:29.547,0:38:35.425
and can teach the young person[br]how to love, what is love.

0:38:36.566,0:38:38.867
It's something real.

0:38:40.207,0:38:44.147
I remember this summer opening[br]in Plum Village

0:38:47.537,0:38:55.938
there was a child that[br]came up for questions and answers

0:38:57.808,0:39:01.629
and she made the whole sangha cry.

0:39:02.929,0:39:07.579
She said that her parents are divorced.[br]They fight each other,

0:39:08.189,0:39:11.320
they make each other suffer

0:39:11.570,0:39:17.841
and when they come, they still fight[br]each other in front of the child.

0:39:18.405,0:39:26.364
And the child asked, 'What is love?[br]I don't know, what is love?

0:39:26.664,0:39:31.245
Why do they fight so much,[br]even in front of us?'

0:39:31.425,0:39:35.796
Many people cried. Very disturbing.

0:39:37.866,0:39:46.786
So it is possible to give children[br]like that one a second chance

0:39:47.022,0:39:51.894
by transforming the classroom[br]into a family,

0:39:52.604,0:39:55.862
and Henry Keekoo was able to do so.

0:40:01.822,0:40:08.393
There are other classes in the school[br]and there is the administration,

0:40:09.323,0:40:16.196
and of course they will do everything[br]in order to improve the quality of life,

0:40:16.524,0:40:20.014
the quality of teaching and learning[br]in the whole school.

0:40:29.519,0:40:31.955
We continue tomorrow.

0:40:39.167,0:40:40.535
(Bell)

0:40:43.977,0:40:49.838
(Bell)

0:41:01.749,0:41:07.549
(Bell)

0:41:47.096,0:41:49.435
(Bell)