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(Bell)

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(Bell)

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(Bell)

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Dear respected Thay,[br]dear brothers and sisters, dear friends,

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good morning.

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Today is Sunday the 28th of October

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and we are in the Dharma Nectar Temple[br]of Plum Village, Lower Hamlet.

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In this retreat we have been looking into[br]the 14 mindfulness trainings

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of the Order of Interbeing.

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The Order of Interbeing was formed by Thay[br]in the mid 1960's

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at the time of the Vietnam War.

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There was a great need

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for some understanding and compassion

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in order to take care of the hatred and[br]violence that was happening in the country.

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The 14 mindfulness trainings have to do[br]with how we live our daily lives,

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how we live in the world.

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How we respond to issues in the world

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by our way of thinking,

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our attitude or our view.

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So these 14 mindfulness trainings[br]help us to see very clearly

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the impact of our thinking,

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of our speaking and actions

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on our environment, and on the world,[br]and on the way we live together.

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These trainings

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they really express a mind of true love

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and the insight that happiness[br]is not an individual matter.

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They are the 14 mindfulness trainings[br]of the Order of Interbeing

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that was founded by Thay

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but they can be practiced by anyone.[br]You don't need to be

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an official member[br]of the Order of Interbeing

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in order to practice[br]the 14 mindfulness trainings.

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In fact, the more people[br]they practice them, the better.

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So, you may like

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to have a look at them by yourself

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and study them

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to see in what way the resonate for you.

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Especially in the light of[br]the state of the world.

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The more I study[br]these 14 mindfulness trainings

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the more my heart rejoices.[br]Because I see a way out,

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I can see a way that can lead to[br]healing and transformation,

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not just of myself[br]but of the whole of humanity.

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And that uplifts my spirit[br]and gives me a lot of joy.

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These 14 mindfulness trainings[br]we are all capable of practicing them,

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of applying them in our daily life.

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To practice these 14 mindfulness trainings[br]it's very good to have a sangha,

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a place of refuge[br]to do it together with others.

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Because with a sangha we can share[br]our joys and our difficulties

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and we can -

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Excuse me.

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Interacting with others[br]will reveal our habit energies.

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And as I said before,[br]especially our habit energies of thinking.

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A thinking is[br]the foundation of everything.

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Whatever we say, whatever we do,[br]we have already thought.

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So becoming aware of our thinking

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and the inclination of our thinking[br]is very important.

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Because that is[br]where the transformation starts.

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It's very good to have a sangha[br]to practice with.

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The sangha is like what we call[br]a "kalyanamitra",

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it means, a spiritual friend.

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And a spiritual friend is somebody

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who knows how to skillfully[br]point things out to us.

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A habit we have of speaking or acting[br]that has it's roots in our thinking.

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They will be able to say it in a way[br]that we can receive it.

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And that will help us to recognize[br]the effect of our actions.

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So to have a kalyanamitra[br]is very precious.

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On the other hand,

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do we know how to be a kalyanamitra?

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If you like to have a kalyanamitra

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it is very good to first become[br]our own kalyanamitra,

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to develop the qualities[br]of a kalyanamitra in ourselves

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so we can help ourselves and then[br]we can help others also on this path.

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So these 14 mindfulness trainings[br]help us to see very clearly

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the impact of our thinking,[br]speaking and actions

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on our environment, the world[br]and how we live together.

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They are really guidelines[br]for everyday living.

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Most what we call precepts,[br]they are prohibitions.

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And they begin[br]with bodily actions.

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In the 14 mindfulness trainings,[br]we used to call them precepts,

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now we call them trainings,

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like we call the 5 precepts[br]the 5 mindfulness trainings also.

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The 14 mindfulness trainings[br]begin with the mind.

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And the Noble Eightfold Path[br]also begins with the mind.

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And this shows the importance[br]that the Buddha gave to the mind,

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the actions of the mind.

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So the 14 mindfulness trainings,[br]there are 3 categories.

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The first category are the mindfulness[br]trainings 1 to 7

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and they concern primarily the mind.

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The second is the 8th and the 9th[br]mindfulness trainings

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and they concern the speech.

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From 10th to 14th[br]is primarily our bodily actions.

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But our actions of mind, of course,[br]and speech, and body,

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have the mind as their foundation.

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So when we practice[br]these 14 mindfulness trainings,

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we are practicing to transcend our greed,[br]our anger, our hatred

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and our delusions.

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And we cultivate compassion and wisdom.

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They also help us to look into[br]and to understand

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the nature of interbeing of all that is.

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This means that[br]nothing can exist by itself,

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everything is because of[br]many causes and conditions.

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We are because of[br]many causes and conditions.

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We know that without the air,[br]without water, without the earth,

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without fire, warmth, the Sun, the Moon,[br]we can't live.

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So we are because of[br]many causes and conditions.

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And we are as we are[br]because of many causes and conditions.

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We are as we are,[br]how we have nourished ourselves,

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our body and our mind.

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When we wake up in the morning,[br]and if our body and mind feels light,

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it is very likely we had a light meal[br]the evening before.

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If we had a party the evening before

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we may wake up not so fresh. Right?

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We may have something[br]that is called a hangover.

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I don't know if anybody here[br]still has those,

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since we are all practicing very well,

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but just to be aware

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of how we nourish ourselves

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with the food and the drink[br]that we take in.

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What is the effect that this has[br]on our body and our mind?

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You are what you eat.

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I would say, we are what we eat,[br]what we drink, what we think.

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What we see, what we hear,[br]what we smell, what we touch.

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Because everything that we take in[br]through our sense doors

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waters seeds in us. It waters seeds[br]in our store consciousness.

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Store consciousness is that function of[br]our consciousness that keeps everything.

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It holds all our potential.

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And our potential is what we call a seed.

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We have the capacity to be happy.

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So we say we have a seed of happiness.

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We have the capacity to be joyful,[br]we have a seed of joy.

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We also have the capacity to be angry.[br]So we have a seed of anger.

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We have a seed of hatred, we have[br]a seed of greed, a seed of discrimination.

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All of us have these potentials.[br]We all have the same.

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But in some of us,[br]some are stronger than others.

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And they are stronger because we may have[br]inherited the strength of a seed

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from our parents, or our grandparents,[br]or ancestors,

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our society, our nation.

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And we have, out of ignorance,[br]allowed certain seeds to be watered in us

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that would had been better[br]not to be watered.

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With the practice of mindfulness,[br]we have a say in what seed will be watered

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in our store consciousness.

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That is what we'd like[br]to talk about a little bit today.

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The practice of the mindfulness trainings[br]help us to become aware

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of the seeds that are being watered[br]in our store consciousness.

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So for me they are a sort of empowerment.

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Now I am empowered.

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It doesn't mean that I have received them[br]so I am empowered, no.

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I have come in contact with them, I've[br]read them, I've become aware of them.

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And I'm empowered now.

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Now I have a say in which seeds[br]are going to be watered

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in my store consciousness.

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And the foundation of this here[br]is the practice of mindfulness.

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Mindfulness means[br]bringing body and mind together.

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Often we will find that our body is here[br]and our mind is there.

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Whatever the 'there' is.

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Maybe outside or it may be[br]at the other side of the globe.

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Or who knows, on the Moon.

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But very, very far away.

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Could be in the past or in the future.

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Or being carried away[br]by something in the present.

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And mindfulness means to bring our mind[br]there where our body is.

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It means here, whatever that 'here' is.

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To bring the mind home to the body,[br]the home...

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Our body is the first home of our mind.[br]It is 'the' home of our mind.

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So to bring our mind home to the body.

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So maybe with a sound of the bell[br]we shall practice just that.

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As we hear the sound of the bell,

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the sound of the bell is happening[br]in the present moment.

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Like our body is also a happening,[br]our body is not static, it is a happening.

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So the bell, which is a happening,

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helps us to bring our mind [br]home to our body,

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to see what is happening in our body.

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So let us enjoy the sound of the bell[br]and bring our mind home to our body

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and maybe scan our body[br]from the top of our head

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all the way down to the tip of our toes.

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And if anywhere in our body[br]we find some tension,

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to acknowledge it,

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to acknowledge its presence and[br]to gently breathe with it for a moment

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before we continue scanning our body.

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To be with it and breathing it[br]may soften the tension

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or whatever it is[br]that you feel in your body.

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(Bell)

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When I did the body scan,

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I was relaxing my body

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and after I had finished the body scan[br]I sort of remained aware of my body

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and at the same time I became aware of[br]what was happening around me.

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And I realized

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it's raining outside.

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It sounded so loud!

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Inside it was very quiet

0:16:43.068,0:16:46.631
inside in the hall and maybe also[br]inside of my mind.

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So the rain sounded loudly.

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When we bring our mind home to our body,

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we became aware of[br]what is happening inside of our body

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and we can take care of it.

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And we also become aware of[br]what is happening around us.

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The mindfulness trainings

0:17:19.536,0:17:22.542
give us an ethical

0:17:25.541,0:17:27.652
way of life.

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Every training () an ethical action.

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And that is an action[br]that benefits everyone.

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It is truly based on non-duality,

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on the fact that happiness[br]is not an individual matter.

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And on compassion.

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The 14 mindfulness trainings,[br]we practice them to change ourselves

0:17:57.046,0:18:00.637
so we can bring about a change in society.

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And that society can go in the direction[br]of understanding and compassion.

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Thay says, 'By living[br]a joyful and a mindful life'.

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So the practice is not only mindful,[br]to live mindfully,

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but also it leads us to live joyfully.

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So living mindfully[br]is not a serious matter.

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When we look at these trainings,[br]we both see

0:18:37.188,0:18:41.722
that the most important aspect[br]of these trainings is

0:18:43.321,0:18:48.757
never to abandon anyone.[br]They are very inclusive.

0:18:50.305,0:18:54.772
They don't leave anyone[br]lying to the side of the road

0:18:55.003,0:18:57.870
who is in need of help.

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So today we would like to look at[br]the 6th and the 7th mindfulness trainings,

0:19:13.140,0:19:17.809
and we would like to look at them[br]in the light of Right Diligence.

0:19:20.937,0:19:25.251
And I will read[br]the 6th mindfulness training

0:19:28.038,0:19:31.790
in case you don't have the text.

0:19:32.214,0:19:34.801
The 6th mindfulness training

0:19:35.522,0:19:39.726
shows us how we can[br]take care of our anger.

0:19:42.594,0:19:47.332
"Aware that anger blocks communication[br]and creates suffering,

0:19:47.734,0:19:53.313
we are committed to taking care of[br]the energy of anger when it arises

0:19:53.985,0:19:57.687
and to recognizing and transforming[br]the seeds of anger

0:19:57.979,0:20:01.118
that lie deep in our consciousness.

0:20:02.578,0:20:08.839
When anger manifests, we are determined[br]not to do or say anything,

0:20:09.446,0:20:13.622
but to practice mindful breathing[br]or mindful walking

0:20:13.857,0:20:19.419
to acknowledge, embrace,[br]and look deeply into our anger.

0:20:20.940,0:20:25.500
We know that the roots of anger[br]are not outside of ourselves

0:20:25.775,0:20:28.956
but can be found in our wrong perceptions

0:20:29.124,0:20:35.144
and lack of understanding of the suffering[br]in ourselves and others.

0:20:37.087,0:20:40.018
By contemplating impermanence,

0:20:40.243,0:20:45.308
we will be able to look with[br]the eyes of compassion at ourselves

0:20:45.570,0:20:49.670
and at those we think[br]are the cause of our anger,

0:20:49.980,0:20:54.789
and to recognize the preciousness[br]of our relationships.

0:20:55.939,0:20:58.737
We will practice Right Diligence

0:20:58.974,0:21:06.005
in order to nourish our capacity of[br]understanding, love, joy, and inclusiveness

0:21:06.879,0:21:11.388
gradually transforming our anger,[br]violence, and fear,

0:21:11.616,0:21:15.422
and helping others do the same."

0:21:22.837,0:21:28.064
We are committed to taking care of[br]the energy of anger when it arises.

0:21:32.394,0:21:35.937
This is already a practice by itself.

0:21:39.055,0:21:42.842
We may have got angry in the past

0:21:43.535,0:21:46.935
and somebody tells us: 'You're angry.'

0:21:47.149,0:21:49.838
And we say: 'I am not angry.'

0:21:49.989,0:21:52.314
You know... no!

0:21:52.467,0:21:55.305
I mean, in a way, that is clear

0:21:56.137,0:21:58.606
that we are angry.

0:21:58.806,0:22:01.185
So to recognize it, you know?

0:22:01.386,0:22:05.386
And to take care of it[br]from the moment it arises.

0:22:05.655,0:22:09.251
Sometimes we need somebody else[br]to point out that we are angry.

0:22:11.156,0:22:14.916
In the first instance,[br]we may not recognize it.

0:22:18.451,0:22:23.162
How can we recognize anger[br]before it arises?

0:22:24.382,0:22:29.172
First of all, we have to know[br]that we have a seed of anger.

0:22:31.852,0:22:34.971
It may not manifest very often,

0:22:35.176,0:22:39.257
but when it does maybe very gently,[br]but we do have a seed.

0:22:39.441,0:22:44.812
And when causes and conditions[br]are sufficient, it will arise.

0:22:48.164,0:22:52.573
So we have these seeds [br]in our store consciousness.

0:22:55.166,0:22:57.747
One of our practices is

0:22:58.665,0:23:03.690
to not water the seed of anger in us.

0:23:05.401,0:23:09.486
To avoid watering the seed of anger.

0:23:12.720,0:23:17.040
Thay says we can ask others to help us.

0:23:18.214,0:23:21.661
If there is something that

0:23:22.676,0:23:26.827
maybe a loved one, a friend,[br]or somebody in the sangha

0:23:27.740,0:23:33.583
does or says that touches,[br]that waters our seed of anger,

0:23:34.427,0:23:36.533
we can ask them:

0:23:36.715,0:23:42.367
'Please, know that when you say[br]something in that way,

0:23:43.167,0:23:48.356
or when you act in that way,[br]it waters my seed of anger.

0:23:48.924,0:23:51.335
Could you please support me

0:23:51.503,0:23:55.542
by not watering my seed of anger?

0:23:56.290,0:23:59.484
I'm happy to hear[br]what you have to tell me,

0:23:59.707,0:24:04.374
but could you find another way[br]of telling me this?'

0:24:06.186,0:24:10.313
And if we ourselves can think of a way[br]that we will able to hear

0:24:10.530,0:24:15.213
what somebody else wants to tell us,[br]we can give them some suggestions.

0:24:16.458,0:24:18.820
Maybe they can start by:

0:24:19.004,0:24:21.483
'It is my perception that'

0:24:21.641,0:24:25.105
instead of 'You do this'.

0:24:25.547,0:24:27.995
It is my perception.

0:24:28.187,0:24:32.211
Maybe we can point out that[br]we have a perception which may be wrong.

0:24:33.434,0:24:37.205
But I would like to share[br]that perception with you anyway.

0:24:37.731,0:24:40.089
And the best way

0:24:41.097,0:24:43.699
to support others

0:24:44.773,0:24:48.747
in interacting with us like that

0:24:49.004,0:24:54.614
is to interact with them the way[br]we would like them to interact with us.

0:24:55.575,0:24:59.181
And again, for me this is an empowerment.

0:25:00.276,0:25:03.511
I can be part of this process.

0:25:03.761,0:25:07.183
I'm not just there as a victim

0:25:09.480,0:25:15.236
of the interactions with others.[br]But I can be part of this.

0:25:28.746,0:25:31.427
So a seed of anger

0:25:32.199,0:25:36.148
may be watered by what we hear,[br]what others tell us.

0:25:39.645,0:25:42.318
We don't always

0:25:43.199,0:25:46.996
can give input how other people[br]tell us something.

0:25:47.204,0:25:50.247
So what to do then?

0:25:52.366,0:25:57.135
Then it's good to take some time

0:25:59.776,0:26:02.125
to reflect.

0:26:03.486,0:26:08.817
And to ask the question,[br]is there any truth in what they say?

0:26:09.247,0:26:13.587
This is what I try to practice.[br]Is there truth in what they say?

0:26:17.611,0:26:21.666
Then sometimes the answer is,[br]I don't see any truth.

0:26:21.847,0:26:25.241
And sometimes the answer is,[br]maybe a little bit.

0:26:25.769,0:26:30.661
So I just take that little bit,[br]I do not need to take everything.

0:26:30.892,0:26:33.391
I take that little bit.

0:26:33.797,0:26:36.289
And I can look and I can see

0:26:38.221,0:26:42.166
what is the root of my action

0:26:43.421,0:26:48.356
that my friend gives some feedback about.

0:26:48.594,0:26:51.121
Where does it come from?

0:26:57.254,0:27:00.993
Maybe before I continue[br]we can have another sound of the bell.

0:27:01.824,0:27:03.769
(Bell)

0:27:05.688,0:27:12.200
(Bell)

0:27:21.229,0:27:24.916
Maybe that way of responding

0:27:25.471,0:27:31.256
was also the way of responding[br]of our mother or our father.

0:27:32.120,0:27:38.489
And we have inherited, we are continuing[br]our mother and our father in that way.

0:27:49.631,0:27:51.570
And as we continue to practice,

0:27:51.872,0:27:57.515
we realize we are not only transforming[br]ourselves, we're also practicing

0:27:59.073,0:28:02.489
transforming our parents.

0:28:04.077,0:28:06.341
We are their continuation,

0:28:06.552,0:28:12.705
whatever we transform, we transform also[br]for our parents and for our ancestors.

0:28:16.520,0:28:20.676
If at the root of our action[br]there was fear,

0:28:22.676,0:28:26.075
maybe our parents had fear.

0:28:26.505,0:28:30.717
Maybe our father, our mother[br]had a strong seed of fear.

0:28:34.030,0:28:38.167
And maybe fear[br]was the root of her action

0:28:39.262,0:28:42.895
that our friend gave some feedback about.

0:28:44.050,0:28:48.763
And fear always has to do[br]with the unknown.

0:28:50.946,0:28:54.128
We don't fear the past,[br]we fear the future.

0:28:56.068,0:29:00.206
We do not know what is going to happen[br]in the future.

0:29:00.723,0:29:03.293
It is unknown.

0:29:05.023,0:29:07.862
And whatever is unknown, we fear.

0:29:09.040,0:29:11.555
Is it going to be

0:29:12.702,0:29:16.082
of benefit to me or not?[br]It is going to

0:29:17.573,0:29:20.254
be good for me or not?

0:29:29.168,0:29:33.646
I find the best way of taking care of fear[br]as it comes up

0:29:34.044,0:29:38.544
is to remain firmly established[br]in the present moment.

0:29:38.875,0:29:42.953
Because in the present moment,[br]I can see what is happening.

0:29:43.293,0:29:46.575
I do not know what will happen[br]in the next moment,

0:29:46.801,0:29:49.447
but when the next moment[br]becomes the present moment,

0:29:49.638,0:29:52.287
I can see what is happening.

0:29:53.744,0:29:56.553
And the image I have is,

0:29:56.808,0:29:59.363
I walk through a tunnel,

0:29:59.628,0:30:02.055
or let's say, yes,[br]let's keep it a tunnel,

0:30:02.192,0:30:05.960
that is what I use to use.[br]I walk through a tunnel, and it's dark.

0:30:06.660,0:30:09.795
And I don't know what is in the tunnel.

0:30:09.993,0:30:12.803
But I can touch

0:30:13.328,0:30:19.037
the wall of the tunnel with my hands,[br]and of course, with my feet.

0:30:19.401,0:30:23.715
So I touch the wall so I get to know[br]what is happening right now,

0:30:23.932,0:30:27.244
what is the present moment like right now.

0:30:27.418,0:30:31.105
And I'm aware of my feet on the ground,[br]and I know what it is like.

0:30:31.484,0:30:35.329
And then, very carefully,[br]I put my feet forward,

0:30:36.853,0:30:42.626
and then, my foot touches[br]the ground in front of me.

0:30:42.904,0:30:47.526
I'm already in the present moment then.[br]And I know I can take that step.

0:30:48.807,0:30:51.784
If I put my foot and there is nothing,

0:30:53.808,0:30:56.505
I still don't know,[br]and I won't take the step,

0:30:56.567,0:30:59.255
because the fear is still there.

0:30:59.477,0:31:03.961
So I take my foot back and[br]I try a little bit to do right or left.

0:31:04.245,0:31:06.805
You see what I mean.

0:31:06.997,0:31:09.764
So I found out if I have this image,

0:31:09.948,0:31:12.476
if I walk, if I always stay[br]in the present moment

0:31:12.652,0:31:15.059
and don't think: there is light[br]at the end of the tunnel,

0:31:15.238,0:31:17.436
I rush towards the end,

0:31:17.629,0:31:21.296
I may fall in a hole,[br]I may stumble over something

0:31:21.494,0:31:24.229
because I'm not in the present moment.

0:31:24.394,0:31:29.334
I'm trying to run to the future[br]to know what is at the end of the tunnel.

0:31:30.125,0:31:33.562
But I have the whole tunnel to go through.

0:31:33.805,0:31:36.417
So if I stay in the present moment

0:31:36.549,0:31:42.063
and the future comes to us, if you like.[br]We don't have to run to the future.

0:31:42.386,0:31:44.624
So wait to the next moment to come

0:31:44.821,0:31:47.452
and then in that moment[br]I can see what is happening

0:31:47.634,0:31:51.464
and I can respond in an appropriate way.

0:31:52.119,0:31:54.620
I cannot respond[br]in an appropriate way to the future,

0:31:54.736,0:31:57.307
I don't know exactly[br]what is going to happen.

0:31:57.453,0:32:01.164
I can make plans, yes,[br]we have to make plans,

0:32:01.351,0:32:06.985
but we may need to adjust the plans when[br]that future becomes the present moment.

0:32:19.018,0:32:22.581
So that was the seed of fear.

0:32:22.874,0:32:30.134
Another way when there is fear in me,[br]there is fear present right now,

0:32:31.991,0:32:38.154
we have a practice. Breathing in,[br]I am aware fear is present in me now.

0:32:38.369,0:32:43.218
Breathing out, I take good care[br]of the fear, I embrace it.

0:32:43.536,0:32:46.383
Or I smile to my fear.

0:32:46.552,0:32:51.528
Maybe it's my practice,[br]I'm not yet very good at doing this,

0:32:52.444,0:32:56.777
and I don't necessarily succeed.

0:32:57.578,0:33:00.127
It doesn't calm my fear.

0:33:00.363,0:33:05.346
So then, I bring my mind home to my body,[br]because I know what is in my mind

0:33:05.567,0:33:10.367
is also manifested in my body[br]in some way or another,

0:33:10.617,0:33:13.111
in some place in my body.

0:33:13.240,0:33:16.046
So I bring my mind home to my body

0:33:16.241,0:33:19.211
and I do a body scan, as we did just now,

0:33:19.426,0:33:23.997
and when I find a strong sensation,

0:33:24.208,0:33:28.392
a physical sensation, I think:

0:33:29.544,0:33:35.212
That is my fear. And I can breathe[br]with this physical sensation.

0:33:35.698,0:33:39.242
I bring my mind to that part of my body

0:33:39.446,0:33:43.527
and I breathe while I just stay with it.

0:33:43.879,0:33:48.856
At times, I feel I go back to a story

0:33:49.141,0:33:52.304
but I'm no longer[br]with the physical sensation.

0:33:52.580,0:33:56.569
So then, I bring my mind[br]back to the physical sensation

0:33:56.821,0:34:01.834
every time I notice[br]I have been carried away by the story.

0:34:03.386,0:34:06.795
And slowly, slowly, by being with it,

0:34:07.007,0:34:10.694
this sensation kind of becomes softer

0:34:10.901,0:34:14.426
and it feels like it melts away.

0:34:15.311,0:34:18.210
Then, miracle, oh miracle,

0:34:19.044,0:34:24.040
the fear is no longer present in my mind[br]as a mental formation.

0:34:26.212,0:34:29.029
And then, a very important point.

0:34:29.580,0:34:34.512
At that point we should not[br]go back to the story and bring it back.

0:34:35.093,0:34:38.246
Because that brings immediately[br]the fear back.

0:34:39.362,0:34:42.176
Leave the story.

0:34:42.778,0:34:44.997
And first,

0:34:45.723,0:34:49.881
we need to calm ourselves,[br]to find stability,

0:34:50.507,0:34:53.030
maybe to practice walking meditation

0:34:53.242,0:34:56.793
to come back to our steps[br]as they touch the earth.

0:34:58.509,0:35:04.106
In, in, in, out, out out.

0:35:05.373,0:35:11.068
So that we walk really very firmly[br]established in the present moment.

0:35:12.745,0:35:19.379
We may water some seeds[br]of joy, of happiness

0:35:20.530,0:35:24.441
as a counterbalance to the fear.

0:35:26.113,0:35:30.731
Then, this may take a few days[br]or maybe weeks,

0:35:31.012,0:35:34.009
when we feel now we have enough

0:35:35.852,0:35:42.411
stability, enough calm, enough peace,[br]enough joy, happiness,

0:35:43.862,0:35:47.142
to look at the fear.

0:35:48.508,0:35:53.543
What is it that I am afraid of?

0:35:53.807,0:35:56.325
The unknown, yes.

0:35:56.451,0:35:59.312
But what is it about this unknown?

0:36:07.698,0:36:10.251
And we may find

0:36:10.473,0:36:14.541
that we are going to go on a long journey,[br]to a country we don't know.

0:36:15.917,0:36:20.609
We do not know what we will find there.

0:36:22.513,0:36:29.146
And once we know what we are afraid of,[br]it is much easier to be with that fear,

0:36:29.391,0:36:32.753
and we will also be able[br]to do something about it.

0:36:38.078,0:36:41.610
If we travel to another country,[br]we may find out

0:36:43.278,0:36:50.125
by asking other people or by reading,[br]what we could expect when we go there.

0:36:51.781,0:36:53.816
And at the same time,

0:36:53.981,0:36:57.816
we continue to strengthen our capacity[br]to dwell in the present moment,

0:36:58.011,0:37:02.852
to be part of the journey as we journey.

0:37:03.056,0:37:07.559
To journey along with the journey[br]at to not to run ahead of the journey

0:37:08.115,0:37:12.279
so that we can respond to[br]every situation we encounter

0:37:12.622,0:37:15.299
from a place of calm and clarity.

0:37:26.539,0:37:29.795
We were speaking also about anger.

0:37:30.020,0:37:34.570
So to see what is the root of our anger.

0:37:35.579,0:37:42.242
But first, the mindfulness training[br]advises us not to do or say anything.

0:37:43.657,0:37:46.236
This is quite a practice.

0:37:46.595,0:37:49.800
Not to do or to say anything.

0:37:50.440,0:37:53.220
But we also get immediately[br]the practice to do.

0:37:53.426,0:37:56.936
We turn to our breathing[br]and mindful walking

0:37:58.493,0:38:01.721
and to acknowledge that we are angry.

0:38:02.269,0:38:04.503
And then to look deeply.

0:38:06.843,0:38:08.703
Often,

0:38:09.531,0:38:14.525
the roots of our anger[br]maybe found in ourselves,

0:38:14.744,0:38:17.741
we may have wrong perceptions.

0:38:19.863,0:38:22.682
Somebody said something,

0:38:24.609,0:38:28.549
and we think[br]they said it on purpose to hurt us.

0:38:28.881,0:38:31.216
They were unskillful.

0:38:32.796,0:38:38.137
They may not have been wanting to hurt us.[br]They may just have been unskillful.

0:38:38.693,0:38:43.322
They may not even have known that[br]what they are going to say would hurt us.

0:38:43.660,0:38:46.789
They said it to somebody else[br]and nothing happened.

0:38:47.020,0:38:51.171
So why would it hurt somebody else?[br]Why would it hurt us?

0:39:03.319,0:39:06.165
We may also not understand

0:39:06.467,0:39:11.637
that somebody else may said or[br]done something out of their own suffering.

0:39:12.999,0:39:16.643
I think we know ourselves very well.[br]When we suffer,

0:39:16.963,0:39:21.852
it is not so obvious and not so easy[br]to practice loving speech.

0:39:28.332,0:39:30.593
It takes some practice

0:39:31.724,0:39:34.901
to practice loving speech at all times.

0:39:36.561,0:39:42.931
Especially when our suffering considers[br]the person we are speaking to.

0:39:44.732,0:39:47.126
Maybe they upset us.

0:39:48.384,0:39:50.567
We suffer,

0:39:51.652,0:39:54.118
and when we speak to them,

0:39:54.267,0:39:56.934
there is no loving kindness.

0:39:57.415,0:40:02.967
This practice of not do or say anything[br]especially when we are angry,

0:40:03.183,0:40:06.187
can be quite challenging,[br]because, how do we do this?

0:40:06.515,0:40:10.150
When we live in a community,[br]and then we get angry with somebody,

0:40:10.507,0:40:13.477
don't we say anything[br]to the person at all?

0:40:14.825,0:40:17.090
At all times?

0:40:18.050,0:40:22.670
That is maybe not the best way[br]of not saying anything.

0:40:23.396,0:40:26.673
So how can we keep on interacting

0:40:26.906,0:40:33.357
but not address the issue[br]that made us angry?

0:40:34.980,0:40:39.467
For me, that is what is meant by[br]'not to say anything'.

0:40:41.029,0:40:44.125
Otherwise, if we all would,[br]in our community,

0:40:44.359,0:40:48.148
we are angry with somebody, I'm upset[br]so I'm not speaking to that person,

0:40:48.389,0:40:51.320
maybe we would be a very silent community.

0:40:51.490,0:40:53.140
(Laughter)

0:40:53.244,0:40:55.923
We all get angry at times.

0:40:56.098,0:40:59.639
So it's a real practice[br]to keep on communicating

0:41:00.371,0:41:04.420
in a 'civil' way, if you like, mindfully,

0:41:05.013,0:41:09.990
but not address the issue[br]until we have calmed down.

0:41:10.204,0:41:14.002
And maybe looked into ourselves[br]what actually happened for us.

0:41:17.189,0:41:19.664
Here in Plum Village,

0:41:19.901,0:41:24.235
when we are in a meeting[br]or just with a group, sitting together,

0:41:24.384,0:41:27.708
if there is something that has upset us,

0:41:27.903,0:41:33.594
something that somebody said that [br]upsets us or watered our seeds of anger,

0:41:34.240,0:41:41.402
we can join our palms, bow and say,[br]'Please, excuse me. I just would like

0:41:42.070,0:41:47.103
to absent myself, be absent, I'd like to[br]go and do some walking meditation

0:41:48.151,0:41:50.761
or get a cup pf tea'.

0:41:50.890,0:41:55.386
And we can go out and practice walking[br]meditation and take care of the anger

0:41:55.818,0:41:58.601
that has arisen in us.

0:41:59.747,0:42:06.654
So these practices also are very important[br]in any kind of relationship.

0:42:07.210,0:42:10.041
And maybe it's just a matter[br]in your relationships

0:42:10.199,0:42:13.421
to bring this space[br]within the relationships,

0:42:13.579,0:42:18.820
that when we are angry, we can just[br]withdraw for a moment.

0:42:19.179,0:42:23.415
If we work in an office,[br]if that still happens nowadays,

0:42:23.598,0:42:27.290
most people work from home,[br]I just read somewhere,

0:42:28.291,0:42:31.601
we can just say, 'Excuse me,[br]I just need to...'

0:42:31.754,0:42:37.047
go to the bathroom or something. And[br]we can breathe and take care of our anger.

0:42:37.536,0:42:40.856
And come back again more calm.

0:42:41.569,0:42:45.958
It's not ourselves, we will benefit[br]from that but everybody else also.

0:42:52.534,0:42:57.712
By contemplating impermanence, we will be[br]able to look with the eyes of compassion

0:42:57.909,0:43:00.509
at ourselves and others.

0:43:00.680,0:43:03.884
And recognize the preciousness[br]of our relationships.

0:43:06.749,0:43:11.839
I think it is also good to[br]look at the impermanence

0:43:14.192,0:43:15.923
in general.

0:43:16.224,0:43:18.873
When I look back

0:43:20.461,0:43:22.906
at the previous generation,

0:43:24.180,0:43:27.054
my previous generation,

0:43:27.447,0:43:30.677
they have all already passed away.

0:43:31.155,0:43:34.904
And it struck me that when, for instance,

0:43:35.112,0:43:38.079
my grandfather, my grandmother[br]passed away,

0:43:38.896,0:43:41.329
yes I missed them,

0:43:41.532,0:43:45.512
but I also noticed I had a regret.

0:43:46.408,0:43:51.811
Maybe something I didn't do[br]that I know would have made them happy,

0:43:52.055,0:43:54.824
or maybe something I did

0:43:55.168,0:43:59.147
that I realized[br]did not make them so happy.

0:43:59.562,0:44:03.913
And this actually has happened[br]with every single person

0:44:04.330,0:44:10.575
of the previous generation in my life that[br]passed away. There was always something.

0:44:11.373,0:44:14.818
And it took me a while[br]to find peace with that.

0:44:15.112,0:44:17.530
And I ask myself a question:

0:44:17.712,0:44:22.585
Okay, what would they like me to be?

0:44:24.559,0:44:26.798
And every time I came to the answer,

0:44:27.851,0:44:29.505
'Happy.'

0:44:30.182,0:44:32.686
Happy.

0:44:33.342,0:44:36.570
And then I was able to accept

0:44:37.114,0:44:39.476
what I had done or not done.

0:44:39.661,0:44:41.453
And I thought, 'Okay,

0:44:41.738,0:44:44.955
I have learned something from this.'

0:44:45.096,0:44:48.362
And maybe when I look I see[br]I've learned something from that.

0:44:49.166,0:44:51.288
So it's not

0:44:54.392,0:44:57.191
come to waste at the experience.

0:44:57.270,0:45:01.045
And in the practice we speak of[br]the goodness of suffering.

0:45:01.264,0:45:05.201
Suffering becomes good[br]when we learn something from it.

0:45:05.404,0:45:08.070
When it enriches our life.

0:45:08.855,0:45:14.479
When it helps us to go in the direction of[br]healing and transformation.

0:45:23.576,0:45:27.644
So looking and contemplating impermanence

0:45:27.974,0:45:32.713
helps us to look with the eyes[br]of compassion at ourselves

0:45:32.897,0:45:36.256
and also at others.

0:45:41.374,0:45:43.816
We like to nourish

0:45:45.144,0:45:48.797
our capacity of understanding,[br]love, joy and inclusiveness,

0:45:50.371,0:45:52.482
to transform our anger,

0:45:54.771,0:45:59.494
and help others to do the same[br]with the practice of Right Diligence.

0:46:09.615,0:46:11.725
Let us...

0:46:12.311,0:46:17.192
So Right Diligence means[br]taking care of the seeds we have

0:46:17.464,0:46:21.951
and taking care of the mental formations.

0:46:22.274,0:46:27.103
A mental formation is a seed[br]that manifests in our mind

0:46:27.972,0:46:30.780
as a state of mind, if you like.

0:46:37.310,0:46:41.129
We may find that[br]there are certain mental formations

0:46:41.397,0:46:45.195
that are present more often that others.

0:46:45.563,0:46:49.597
And we call them then 'habit energies'.

0:46:52.301,0:46:57.448
Habit energy of thinking,[br]of speaking, and of acting.

0:47:13.133,0:47:16.607
Let us, with a sound of the bell,[br]take a moment

0:47:16.790,0:47:22.381
to reflect, when we go back to ourselves,[br]at some of our habit energies.

0:47:22.587,0:47:25.165
Maybe we have[br]the habit energy of thinking,

0:47:25.354,0:47:29.151
can also be of speaking[br]or physical action.

0:47:30.006,0:47:32.955
It can be a wholesome habit energy,

0:47:33.078,0:47:35.033
and that's a habit energy

0:47:35.242,0:47:38.554
that leads us in the direction of[br]transformation and healing.

0:47:38.743,0:47:41.963
Or it can be what we would call[br]an impulse, some habit energy,

0:47:42.108,0:47:44.898
that habit energy[br]that leads us in the direction of

0:47:46.714,0:47:49.865
suffering, basically.

0:47:50.020,0:47:52.644
So just let us go back to ourselves,

0:47:52.842,0:47:57.213
and just see which habit energy[br]comes up spontaneously,

0:47:57.564,0:48:00.095
what kind of habit energy.

0:48:00.280,0:48:01.771
(Bell)

0:48:03.275,0:48:09.701
(Bell)

0:48:26.158,0:48:30.552
We may find that the habit energy[br]that came up in us

0:48:30.976,0:48:36.593
is one of our habitual ways of responding[br]to life's situations.

0:48:39.468,0:48:41.859
I would like now

0:48:44.539,0:48:48.098
to draw a diagram

0:48:48.559,0:48:53.881
of the Four Right Diligences.

0:48:56.814,0:48:59.742
That will help us to understand

0:49:00.173,0:49:02.790
how to practice or how to put these

0:49:03.987,0:49:08.406
four practices or four diligences[br]into practice.

0:50:03.546,0:50:07.098
This makes it more interesting[br]as when I just list them.

0:50:07.345,0:50:11.940
Lists, we have already, we have many.

0:50:17.788,0:50:20.876
So this is the seed.

0:50:21.492,0:50:23.644
[Seed]

0:50:23.885,0:50:26.436
And this is also seed.

0:50:26.809,0:50:28.961
[Seed]

0:50:29.251,0:50:33.145
And this is a mental formation,[br]'mf' for short.

0:50:34.242,0:50:38.216
And this also is mental formations.

0:50:38.424,0:50:40.260
[mf]

0:50:45.734,0:50:48.551
So a seed is a potential

0:50:49.468,0:50:55.693
and a mental formation is when that[br]potential manifests as a state of mind.

0:50:55.894,0:50:58.509
Then we call it a mental formation.

0:51:02.999,0:51:07.599
Speaking of anger,[br]we all have a seed of anger.

0:51:09.943,0:51:12.373
And we would like to avoid

0:51:12.580,0:51:17.396
that seed of anger manifested itself[br]as a mental formation.

0:51:18.348,0:51:24.151
Because that then means that the energy[br]of anger is really present in us.

0:51:24.553,0:51:26.747
It's not pleasant for us

0:51:27.125,0:51:30.633
and very often not pleasant[br]for others as well.

0:51:32.949,0:51:35.231
So how...

0:51:36.419,0:51:39.129
What to do, how to practice

0:51:39.317,0:51:45.681
in order not to turn that seed of anger[br]into a mental formation called anger.

0:51:48.635,0:51:51.662
Then, the Buddha says, 'Easy.

0:51:54.102,0:51:56.658
Do you have a garden at home?'

0:51:56.826,0:51:58.695
That's not what the Buddha said but

0:51:58.899,0:52:02.206
the Buddha could have said that.[br]Do you have a garden at home?

0:52:02.366,0:52:05.549
Have you ever sown seeds in your garden?

0:52:05.735,0:52:12.566
Wanting to have[br]a lot of cosmos flower in your garden?

0:52:12.773,0:52:14.863
Yes.

0:52:15.011,0:52:18.918
So if you have those seeds[br]of cosmos flowers in the garden,

0:52:19.218,0:52:23.640
what do you need to do[br]in order to make it flourish?

0:52:25.161,0:52:27.463
You have to water it.

0:52:27.617,0:52:30.267
If you just put a seed in there[br]and never water your garden,

0:52:30.585,0:52:34.297
unless it rains, very unlikely[br]you get the cosmos flower.

0:52:36.694,0:52:40.024
In the garden,[br]there is also maybe a seed of...

0:52:43.420,0:52:46.388
a weed, many weeds.

0:52:47.182,0:52:50.599
And you don't want[br]all those weeds to come up.

0:52:51.803,0:52:54.772
Well, then don't water them.

0:52:55.877,0:52:58.183
So if we have a,

0:52:59.909,0:53:06.528
here, let's say, we have a seed of anger[br]in our garden, the garden of our mind,

0:53:07.651,0:53:12.912
we like to sort of keep it[br]for most time in the seed form.

0:53:13.112,0:53:15.750
Okay, we don't mind,[br]don't mind the seeds at all!

0:53:17.413,0:53:20.808
But we have to mind them,[br]you see what I mean.

0:53:21.239,0:53:25.101
We have to take care of them,[br]but we don't mind they being there.

0:53:25.491,0:53:30.959
So, if we don't want our seed of anger

0:53:31.743,0:53:37.409
to flower as a flower[br]in the garden of our mind,

0:53:37.794,0:53:39.972
typical a mental formation,

0:53:40.115,0:53:42.293
we should not water it.

0:53:42.475,0:53:45.752
And just in one word, we say avoid.

0:53:46.487,0:53:50.327
[Avoid]

0:53:50.614,0:53:52.555
Avoid.

0:53:52.754,0:53:56.194
Avoid to water the seed of anger.

0:53:56.447,0:53:58.354
Do not water.

0:54:07.133,0:54:10.687
[Do not water]

0:54:13.611,0:54:16.974
Do not water the seed of anger.

0:54:17.987,0:54:23.787
But if accidentally we water it anyway,[br]or we allow it to be watered by others,

0:54:24.259,0:54:28.584
and the mental formation of anger[br]comes up,

0:54:29.030,0:54:33.700
the flower of anger blooms in our mind,

0:54:34.013,0:54:38.588
then, the most important thing is to

0:54:41.186,0:54:44.073
stop watering that seed.

0:54:44.723,0:54:50.938
If we don't water it, it will wilt,[br]it will dry up, shrink.

0:54:52.629,0:54:55.170
It will go back to the seed form.

0:54:55.404,0:54:57.521
Stop watering.

0:54:58.705,0:55:01.486
Another word is overcome.

0:55:01.876,0:55:04.906
[Overcome]

0:55:06.441,0:55:10.133
Stop watering,[br]in Plum Village parlance.

0:55:10.508,0:55:13.810
[Stop watering]

0:55:17.867,0:55:20.395
Stop watering the seed.

0:55:21.249,0:55:24.091
Nothing can survive without food.

0:55:27.650,0:55:33.685
And our anger will not survive[br]if we stop feeding our anger.

0:55:33.866,0:55:36.716
And we can stop feeding our anger

0:55:36.961,0:55:43.763
by not always going back[br]to what brought up our anger.

0:55:44.831,0:55:47.738
Not to keep going back to that.

0:55:50.823,0:55:52.900
We need to

0:55:54.963,0:55:58.501
stop, or break the contact

0:56:01.637,0:56:03.991
with the source

0:56:04.427,0:56:06.347
that triggered our anger.

0:56:06.537,0:56:10.549
Don't stay in contact with that incident.[br]Don't keep thinking,

0:56:10.862,0:56:14.542
'Why did this person say that?[br]Why did she, or he say that?'

0:56:15.116,0:56:18.963
'What was she trying to do?[br]So mean!'

0:56:19.456,0:56:22.423
We keep on ruminating,[br]ruminating, ruminating

0:56:22.839,0:56:27.983
this thought over and over again, it means[br]we keep on watering the seed of anger.

0:56:29.350,0:56:35.042
I don't know if you've ever tried this,[br]kind of this rumination, ruminification.

0:56:36.821,0:56:39.666
When we turn something[br]over, and over in our mind,

0:56:43.359,0:56:46.248
especially when it's -[br]since we are talking about anger,

0:56:46.432,0:56:52.234
considering anger, maybe after 5, or 10,[br]or 15, or 20 or half an hour of doing that

0:56:52.646,0:56:58.467
our anger has grown enormously.[br]We've been watering it the whole time.

0:56:59.713,0:57:03.860
It is like shooting the second arrow.[br]We were shot by an arrow,

0:57:04.086,0:57:07.015
by somebody who said that, that hurt,

0:57:08.578,0:57:11.696
and then, we keep repeating, and repeating,

0:57:11.883,0:57:15.842
and reliving, and reliving that incident.[br]It's like shooting another arrow,

0:57:16.119,0:57:18.926
and maybe another,[br]and another, and another.

0:57:19.090,0:57:22.700
And the second arrow[br]is not twice as painful,

0:57:22.953,0:57:26.084
it's a hundred times more painful.

0:57:27.624,0:57:32.052
So, stop watering the seed,[br]break the contact.

0:57:32.759,0:57:35.070
Turn away.

0:57:40.108,0:57:53.837
[Break the contact]

0:57:54.946,0:57:58.483
Turn away from the source[br]that brought up your anger.

0:58:04.616,0:58:07.176
As I said before,

0:58:09.539,0:58:13.569
one way of doing that is to[br]bring our mind home to our body,

0:58:14.383,0:58:16.812
becoming aware of our body,

0:58:17.123,0:58:20.683
aware of where anger manifests in our body[br]and breathing with it.

0:58:21.931,0:58:24.595
And then, when it's calmed down,

0:58:27.204,0:58:29.601
we will feel much better.

0:58:29.833,0:58:34.942
We can also practice something[br]that we call 'change the CD'.

0:58:36.323,0:58:38.831
If we catch it in time.

0:58:38.999,0:58:44.897
I have found, if I turn something over[br]in my mind for 5, 10 minutes,

0:58:45.948,0:58:48.578
it's better for me to go back to my body,

0:58:48.775,0:58:51.652
and take care of the mental[br]formation in that way,

0:58:51.834,0:58:54.548
rather than trying to change

0:58:55.549,0:58:57.537
the CD.

0:58:57.691,0:59:01.335
Because I may go to another thought[br]that is uplifting,

0:59:02.429,0:59:04.431
joyful,

0:59:04.588,0:59:09.540
but only for few minutes, and then[br]I'm pulled back again by the emotion.

0:59:10.943,0:59:13.454
So the practice is to become aware,

0:59:13.639,0:59:18.026
what is the best way for us,[br]each individual, each one of us,

0:59:18.247,0:59:21.445
the best way to change the CD?

0:59:21.611,0:59:25.177
Is it to bring up another thought?

0:59:25.426,0:59:28.752
Think of something pleasant?[br]Something beautiful?

0:59:29.003,0:59:32.270
Or is it to come back to the body?

0:59:32.719,0:59:35.602
Or go for a walk, which is also[br]going back to the body.

0:59:35.759,0:59:41.320
Nourishing other things, getting different[br]input through different sense organs.

0:59:50.236,0:59:52.705
Change CD.

0:59:53.143,0:59:56.154
[Change CD]

0:59:59.400,1:00:02.822
Here, a kalyanamitra comes in handy.

1:00:04.100,1:00:07.677
And actually, the whole sangha[br]is a kalyanamitra.

1:00:08.400,1:00:11.571
When we are upset about something[br]and when we're angry,

1:00:11.750,1:00:14.416
there is always something[br]happening in the sangha,

1:00:14.580,1:00:17.160
there is always people who are around,[br]they are doing things,

1:00:17.330,1:00:20.576
we can go and join them.

1:00:20.738,1:00:24.318
Maybe working in the garden.[br]And just by that joyful energy,

1:00:24.465,1:00:27.463
it helps us to change the CD.

1:00:28.627,1:00:32.789
Or a good friend who will say,[br]'Come on! Let's go for a walk,

1:00:32.953,1:00:35.539
let's have a cup of tea.'

1:00:36.653,1:00:38.991
Change the CD.

1:00:41.715,1:00:44.534
If we have a-

1:00:47.271,1:00:49.182
I think I need that one.

1:00:53.675,1:00:55.732
No, I see.

1:00:56.945,1:01:00.556
I'm sorry. I knew something[br]was not quite right.

1:01:02.554,1:01:05.295
So. That's better.

1:01:06.101,1:01:09.888
If we have a positive seed,

1:01:15.447,1:01:20.251
that we would like to strengthen,[br]we encourage,

1:01:22.122,1:01:24.838
[Encourage]

1:01:25.181,1:01:29.902
that seed to manifest itself[br]by watering that seed.

1:01:32.725,1:01:36.779
[To water]

1:01:43.949,1:01:48.074
And the practice of mindfulness[br]helps us here also to do this.

1:01:50.034,1:01:54.817
We water our seeds of joy[br]by being present in the present moment

1:01:55.166,1:02:00.443
and recognize all the sources of joy[br]that are present in our life.

1:02:00.786,1:02:04.929
You may like to sit down,[br]maybe with some others,

1:02:05.218,1:02:08.619
and make a list of joys.

1:02:08.936,1:02:12.284
What are your sources of joy in your life.

1:02:12.583,1:02:15.496
And it can be something very small.

1:02:16.728,1:02:18.799
A smile,

1:02:18.970,1:02:21.659
of another member of the community.

1:02:21.800,1:02:25.936
I don't know if anyone of you[br]has seen the full moon these days.

1:02:27.471,1:02:31.176
A wonderful source of joy.[br]Beautiful!

1:02:31.784,1:02:38.004
But the full moon can only be[br]a source of joy if we are truly present.

1:02:39.457,1:02:42.278
The full moon maybe there,

1:02:42.473,1:02:47.499
but we need to be there[br]in order to enjoy the full moon.

1:02:48.595,1:02:51.569
I know this from experience.

1:02:53.492,1:02:58.387
The full moon rises at the-[br]to the East of our hamlet.

1:02:59.156,1:03:03.583
And there is a path in this hamlet[br]where you walk.

1:03:05.143,1:03:06.900
Well, the sisters walk.

1:03:07.450,1:03:10.962
And we can see the rising moon.

1:03:11.289,1:03:14.981
And I would often stand there,[br]when it is full moon,

1:03:15.122,1:03:17.728
and watch the full moon arising.

1:03:17.878,1:03:24.159
Especially because it's next to the bell[br]tower and it looks so, so beautiful.

1:03:26.394,1:03:28.698
One evening,

1:03:29.015,1:03:34.877
I was not present, being carried away[br]by some mental formation,

1:03:35.664,1:03:39.989
and I was walking towards[br]our sisters' building,

1:03:40.573,1:03:43.979
walked right past the bell tower,

1:03:44.663,1:03:48.907
and there was a sister standing there,[br]and she said, 'Sister, the full moon!

1:03:49.273,1:03:52.104
The full moon! Look!.'[br]And this is what happened.

1:03:52.228,1:03:54.550
So, let's say the full moon is there.

1:03:54.715,1:03:56.072
Oh, yes!

1:03:56.232,1:03:57.701
(Laughter)

1:03:57.859,1:03:59.773
And we continue to walk!

1:03:59.896,1:04:03.563
And she said, 'Sister, sister,[br]the full moon! Look at the full moon!'

1:04:03.855,1:04:07.545
Because she had seen me[br]standing there many, many times.

1:04:07.738,1:04:10.146
I've told her,[br]'Come, look at the full moon.'

1:04:10.319,1:04:12.630
And now, I was walking straight on.

1:04:12.792,1:04:16.795
And she had to call me a number of times,[br]that it dawned on me,

1:04:16.948,1:04:19.532
the full moon!

1:04:19.967,1:04:24.256
So, thank you. So I went back[br]and enjoyed the full moon.

1:04:24.371,1:04:27.545
And she really helped me with that[br]to change the CD.

1:04:32.056,1:04:37.198
Here. Because I was not[br]in such a joyful mood,

1:04:37.330,1:04:40.065
and she may have understood.

1:04:40.184,1:04:42.132
She called me back

1:04:42.290,1:04:47.813
and encouraged me to water[br]a positive seed,

1:04:48.150,1:04:51.578
the seed of joy and happiness.

1:04:51.764,1:04:55.979
And she did. Is that truly a spiritual friend.

1:04:56.508,1:05:02.721
So, find ways to water the positive seeds.

1:05:04.406,1:05:09.634
So that they flower and the become[br]a mental formation.

1:05:09.981,1:05:12.929
And once they are a mental formation,

1:05:14.150,1:05:16.330
then, what do we do?

1:05:17.595,1:05:19.652
So we are having -

1:05:20.133,1:05:22.653
We are happy, we are joyful,

1:05:22.901,1:05:25.867
the mental formation of joy has arisen.

1:05:27.633,1:05:32.290
Everything is impermanent, you know?[br]Everything comes, and it goes.

1:05:32.785,1:05:37.834
So joy can come[br]and can be gone in the next second.

1:05:38.069,1:05:39.984
Unless,

1:05:41.495,1:05:44.358
you practice to keep it there.

1:05:45.487,1:05:50.614
Our joy comes and goes,[br]our anger comes and goes.

1:05:52.298,1:05:56.754
And if we want our joy to stay,[br]we have to nourish it.

1:05:58.965,1:06:03.221
It is nourishing our joy[br]that keeps it longer.

1:06:03.470,1:06:06.852
To become aware of the source[br]that has brought about joy

1:06:07.048,1:06:10.457
and stay in contact with that source.

1:06:10.626,1:06:12.827
As long as we stay[br]in contact with the source,

1:06:12.962,1:06:17.188
our joy will increase.[br]As long as I look at the full moon,

1:06:17.805,1:06:21.290
that is watering seeds of joy.

1:06:21.655,1:06:24.182
Instant after instant.

1:06:27.379,1:06:29.369
So,

1:06:29.556,1:06:31.968
we maintain our joy,

1:06:32.221,1:06:34.394
[Maintain]

1:06:35.482,1:06:39.217
and concretely, we continue to water

1:06:40.761,1:06:42.951
by staying in contact.

1:06:43.213,1:06:45.885
[Continue to water]

1:06:46.404,1:06:50.331
Continue to water our mental formation

1:06:51.016,1:06:54.571
by staying in contact with the source.

1:07:13.904,1:07:19.728
This is basically[br]the practice of Right Diligence.

1:07:22.795,1:07:26.838
Unwholesome seeds, avoid watering.

1:07:28.293,1:07:32.897
If accidentally they got watered anyway,[br]stop watering them.

1:07:34.822,1:07:37.932
The wholesome seeds, water them.

1:07:38.557,1:07:41.818
They manifest, continue to water them.

1:07:46.452,1:07:48.500
Simple?

1:07:49.371,1:07:51.720
But it takes some practice.

1:07:52.466,1:07:57.810
This practice[br]is a practice of transformation.

1:08:05.666,1:08:08.000
The unwholesome seeds

1:08:08.159,1:08:13.314
will not have a chance to grow stronger.[br]They may even weaken.

1:08:13.788,1:08:17.869
And the wholesome seeds[br]get the chance to grow stronger.

1:08:19.286,1:08:23.990
So the unwholesome seeds[br]will manifest less often.

1:08:24.234,1:08:28.752
And the wholesome seeds[br]will manifest more often.

1:08:42.018,1:08:46.946
This is a very important practice[br]in the light of taking care of our anger.

1:08:47.956,1:08:50.952
At the same time, [br]it is a very important practice

1:08:51.118,1:08:53.639
in the light of just about everything.

1:08:56.898,1:09:01.195
Nowadays, we hear a lot about depression.

1:09:01.619,1:09:04.748
People say,[br]'I am in a depression, I'm depressed.'

1:09:05.781,1:09:07.884
Take this

1:09:08.123,1:09:12.036
kind of overview, and ask yourself,

1:09:12.955,1:09:17.469
'What kind of seed[br]have I been watering in myself lately?

1:09:17.720,1:09:23.617
Or what kind of seed have I allowed[br]to be watered in me by others?'

1:09:24.565,1:09:29.524
And that is not just other people,[br]maybe it is the news,

1:09:29.675,1:09:32.796
how often do we listen to the news?

1:09:34.653,1:09:39.214
It's Okay to listen to the news,[br]or watch it, or read it,

1:09:39.384,1:09:41.540
whatever we do nowadays,

1:09:41.687,1:09:46.752
but what seed,[br]what kind of seed does it water in us?

1:09:47.025,1:09:50.767
How much can we take before

1:09:52.193,1:09:56.429
we go towards a depression?[br]For instance.

1:09:57.852,1:10:03.198
And the way out is[br]to stop watering those seeds

1:10:04.120,1:10:11.604
and to start watering wholesome seeds and[br]then to continue to water wholesome seeds.

1:10:14.037,1:10:18.483
With the help of a good friend,[br]with the help of a kalyanamitra,

1:10:19.030,1:10:22.219
maybe with the help of the sangha,[br]we can do it.

1:10:26.281,1:10:29.578
Maybe we can have a sound of the bell,

1:10:30.293,1:10:36.489
before I continue to come to a close[br]of this talk today.

1:10:43.333,1:10:48.934
(Bell)

1:11:02.384,1:11:07.270
Right Diligence is nourished[br]by joy and interest.

1:11:07.543,1:11:12.538
By joy and interest in the practice.[br]And the 7th mindfulness training

1:11:14.951,1:11:19.142
is 'Dwelling happily[br]in the present moment.'

1:11:19.372,1:11:24.803
It gives us very clear practices to do[br]to dwell happily in the present moment

1:11:25.084,1:11:28.338
and to water our seed[br]of joy and happiness.

1:11:33.903,1:11:40.313
The 7th mindfulness training helps us to[br]be aware that life is only available now.

1:11:41.827,1:11:45.384
Yesterday is already passed,[br]tomorrow not yet there.

1:11:45.589,1:11:48.259
Now is the only moment we have.

1:11:51.518,1:11:54.195
We like to

1:11:56.545,1:12:01.055
really train ourselves[br]to live deeply each moment of our live.

1:12:01.302,1:12:07.436
And not to loose ourselves in dispersion[br]or be carried away by regrets

1:12:07.704,1:12:09.665
about the past.

1:12:09.744,1:12:13.066
Or the worries about the future,

1:12:13.577,1:12:17.403
or craving, anger, or jealousy[br]in the present moment.

1:12:19.984,1:12:23.316
And we take mindful breathing[br]as our anchor.

1:12:23.628,1:12:26.498
We always come back to mindful breathing

1:12:26.624,1:12:29.637
to know what is happening[br]in the here and the now,

1:12:30.290,1:12:36.494
so that we can be in touch[br]with the wonderful, refreshing,

1:12:36.669,1:12:41.941
and also the healing elements[br]that are in the here and the now.

1:12:42.136,1:12:45.514
We all know that nature is very healing.

1:12:45.755,1:12:51.205
How often have we walked through nature,[br]our mind was somewhere else,

1:12:51.531,1:12:55.706
and we miss the opportunity[br]to be healed by nature.

1:12:56.411,1:12:59.035
Mother Earth is so beautiful.

1:12:59.236,1:13:01.520
It's so, so beautiful.

1:13:01.994,1:13:09.403
I have a photograph of Mother Earth,[br]our jewel of the cosmos, as we call her,

1:13:10.620,1:13:14.348
and just looking at that picture[br]makes me so happy.

1:13:14.941,1:13:18.851
I know we are doing[br]terrible things to Mother Earth.

1:13:20.338,1:13:22.355
And still,

1:13:27.053,1:13:30.467
she is so loving, and so embracing.

1:13:31.835,1:13:34.329
And looking at this picture,

1:13:34.744,1:13:40.419
makes me reflect, how can we live our life[br]so as to take care of Mother Earth?

1:13:40.891,1:13:45.371
Because she is the one that nourishes us,[br]that holds us,

1:13:46.114,1:13:51.188
that also embraces us. And we need[br]to take care of our Mother.

1:14:07.430,1:14:13.965
Many of us, many of our sangha members[br]are engaged in protecting Mother Earth.

1:14:14.711,1:14:17.446
And here in Plum Village also

1:14:19.436,1:14:25.349
we were vegetarians, now, as a community[br]in the whole we are vegan.

1:14:26.798,1:14:31.832
Also because we want to contribute[br]to protecting Mother Earth,

1:14:32.266,1:14:35.378
protecting the species on Earth.

1:14:37.025,1:14:39.363
We do our best

1:14:42.267,1:14:44.700
to use our vehicles

1:14:46.432,1:14:48.656
mindfully.

1:14:49.264,1:14:53.345
That is why also in bigger retreats,[br]we order buses,

1:14:53.594,1:14:55.982
so everybody can come by bus,

1:14:56.198,1:14:58.881
and not the French[br]who have come in individual cars

1:14:59.084,1:15:01.481
come by their cars, but come by bus.

1:15:04.928,1:15:12.245
We have Happy Farms in all three hamlets,[br]and we are very happy to have Happy Farms.

1:15:12.910,1:15:16.094
Thank you to the happy farmers.

1:15:17.151,1:15:20.974
We do things to protect Mother Earth.

1:15:21.264,1:15:25.449
Little by little, we're going[br]more and more, as a big community,

1:15:25.667,1:15:29.573
in the direction of[br]protecting Mother Earth.

1:15:42.153,1:15:46.414
So we will come back to[br]the present moment,

1:15:47.065,1:15:51.078
and water the seeds of joy, peace,[br]love and understanding in ourselves,

1:15:53.783,1:15:58.027
so that our consciousness[br]can transform and heal.

1:16:01.914,1:16:04.669
And also we like to become aware that

1:16:04.811,1:16:10.554
real happiness basically depends[br]on our mental attitude.

1:16:12.166,1:16:15.921
And not necessarily[br]on external conditions.

1:16:19.034,1:16:23.783
When we practice that, we see that[br]we can live happily in the present moment,

1:16:24.384,1:16:28.587
because we see we have already[br]enough conditions to be happy.

1:16:35.798,1:16:45.634
The mental attitude and not external[br]conditions, it can be challenging.

1:16:54.034,1:16:56.231
For instance,

1:16:59.739,1:17:02.241
we may know people

1:17:06.265,1:17:08.085
whom we

1:17:10.801,1:17:14.132
are angry with[br]and find that very difficult

1:17:14.772,1:17:17.815
to overcome that anger.

1:17:18.498,1:17:22.823
We have a practice we just call 'The[br]five ways of putting an end to anger',

1:17:25.641,1:17:28.279
in which there's one sentence[br]that keeps coming back:

1:17:28.638,1:17:33.608
'If you are angry and you are a wise,[br]you will know how to meditate

1:17:33.837,1:17:36.694
to put an end to your anger.'

1:17:36.881,1:17:40.827
And it gives us five ways to[br]look at the person we are angry with.

1:17:42.032,1:17:47.127
'If there is someone whose bodily actions[br]are not kind, but the words are kind,

1:17:47.673,1:17:50.848
then do not pay attention[br]to the bodily actions,

1:17:51.121,1:17:55.288
only pay attention to their words,[br]and that can help you

1:17:55.755,1:17:58.702
to put an end to your anger.

1:17:59.135,1:18:03.039
And when their words are not kind,[br]but their bodily actions are kind,

1:18:03.318,1:18:05.162
if you are wise,

1:18:05.341,1:18:10.436
you do not pay attention to the words, but[br]only pay attention to the bodily action.'

1:18:12.393,1:18:16.119
It is recognizing that[br]there is still a seed of kindness

1:18:16.320,1:18:20.363
that is able to manifest itself[br]in this person.

1:18:20.612,1:18:23.352
And by recognizing[br]that their words are kind,

1:18:23.538,1:18:26.287
or in other case[br]their bodily actions are kind,

1:18:26.731,1:18:30.597
you may be able also[br]to interact with them in a way

1:18:30.984,1:18:35.722
that waters that seed of kindness in them.

1:18:36.694,1:18:40.934
So instead of focusing on the unkind,[br]to focus on the kind.

1:18:44.354,1:18:48.752
Until we will help them bring about[br]the change within themselves.

1:18:49.256,1:18:55.249
So, if the bodily actions are not kind[br]and neither the words are kind,

1:18:55.736,1:18:58.581
then we need to look a little bit deeper.

1:18:58.770,1:19:02.219
And we may notice that there is[br]still somewhere in their heart,

1:19:02.395,1:19:04.687
a little kindness.

1:19:05.016,1:19:09.086
And then, we are advised to pay attention[br]to that little kindness,

1:19:09.366,1:19:12.104
and not to their words or actions.

1:19:12.245,1:19:15.603
And maybe also nourish[br]that little kindness in them.

1:19:26.873,1:19:29.685
Then, you may all be[br]waiting for the next one,

1:19:30.012,1:19:33.437
if the bodily actions are not kind,[br]the words are not kind

1:19:33.637,1:19:40.706
and you cannot find any, any, any[br]ounce of kindness in their hearts,

1:19:40.860,1:19:43.240
then what? Are we then[br]allowed to get angry?

1:19:43.772,1:19:45.507
No, the Buddha says.

1:19:46.025,1:19:48.822
If you meet somebody[br]whose words are not kind,

1:19:49.017,1:19:51.536
whose actions are not kind and who

1:19:51.711,1:19:54.804
you cannot find[br]any kindness in their heart,

1:19:54.995,1:19:59.316
then, please, know that[br]that person is suffering deeply,

1:20:00.082,1:20:02.247
and they need your help.

1:20:02.426,1:20:05.233
Find ways to help them.

1:20:07.406,1:20:10.240
And I've looked into this

1:20:10.876,1:20:13.338
time and time again,[br]whenever I come to this, I think,

1:20:13.725,1:20:15.815
how is that possible?

1:20:15.982,1:20:17.964
And I realize -

1:20:18.238,1:20:23.072
First I thought, Okay,[br]if there is no kindness in their words,

1:20:23.690,1:20:27.017
actions or in their heart,

1:20:27.510,1:20:32.569
I need to find ways to help them,[br]but they've caused another suffering.

1:20:37.235,1:20:41.252
Until I realized, by helping them[br]it doesn't mean

1:20:41.460,1:20:46.192
that I condone[br]what they did, said or thought.

1:20:47.220,1:20:52.571
I didn't condone any of their actions[br]of body, speech or mind.

1:20:52.935,1:20:55.760
I just see that they must be suffering

1:20:55.919,1:20:58.772
in order to cause[br]so much suffering to others.

1:20:59.420,1:21:03.966
And if we can help them,[br]they may stop

1:21:05.774,1:21:08.988
causing suffering[br]with their words or deeds,

1:21:09.202,1:21:13.785
and they may find some goodness[br]in their heart.

1:21:15.597,1:21:20.297
It was very important for me to[br]discover that, to come to that insight.

1:21:21.719,1:21:25.948
Help.[br]So you may have people in your live

1:21:26.328,1:21:28.814
and maybe people in your country,

1:21:29.127,1:21:36.268
you don't see any kindness in actions,[br]speech or maybe in their heart,

1:21:36.796,1:21:39.509
but they need your help.

1:21:39.789,1:21:43.721
Especially if it's someone who is[br]or has a word to say

1:21:44.170,1:21:48.272
about what happens in a country.[br]They may need help.

1:21:49.501,1:21:51.552
And Thay

1:21:52.087,1:21:55.987
is a real great bodhisattva.

1:21:57.380,1:22:01.635
I said before that the essence[br]of the 14 mindfulness trainings,

1:22:01.821,1:22:04.617
which are what we call[br]bodhisattva trainings,

1:22:04.794,1:22:07.481
is never to abandon anyone.

1:22:14.698,1:22:18.270
Even if they cause great suffering.

1:22:21.318,1:22:25.436
I shall never forget[br]the 25th of September in 2001,

1:22:25.733,1:22:31.120
when Thay gave a talk in a church,[br]in New York.

1:22:35.706,1:22:38.316
And Thay was responding

1:22:38.986,1:22:42.266
to the 9/11 event.

1:22:42.787,1:22:47.653
The attack on the... Trade Center? World?

1:22:49.365,1:22:51.677
I was right, yes.

1:22:51.996,1:22:55.258
On the buildings in New York,[br]World Trade Center, I think it was called.

1:22:55.564,1:22:57.655
Correct? Yes.

1:23:01.432,1:23:04.392
First of all, I go back[br]a little bit briefly.

1:23:04.987,1:23:07.515
When we heard the news,

1:23:08.129,1:23:12.307
we were in California, in a center,[br]one of our centers in California,

1:23:12.505,1:23:14.688
in Deer Park.

1:23:14.896,1:23:18.536
So a number of our monastics[br]went to Thay and said,

1:23:18.784,1:23:21.877
'Thay, this has happened.[br]Can we do something?

1:23:22.082,1:23:25.559
Now we have to speak out,[br]we have to do a walking meditation,

1:23:25.701,1:23:28.640
a protest march, or something like that.'

1:23:28.979,1:23:31.192
And Thay said, 'No.

1:23:32.147,1:23:34.446
We are going to the beach.'

1:23:34.634,1:23:37.611
And we went, 'We are going to the beach?'

1:23:38.598,1:23:41.547
'Yes, we are going to the beach.[br]Hire a bus we are going to the beach

1:23:41.704,1:23:43.763
and we are bringing a picnic.'

1:23:43.929,1:23:45.926
So we went to the beach.

1:23:46.088,1:23:49.207
And as we go to the beach, Thay said,[br]'Go and play', it means,

1:23:49.420,1:23:52.877
go and wait in the water[br]playing soccer, whatever.

1:23:53.553,1:23:58.193
And the attendants spread out [br]a mat for Thay and Thay was lying down.

1:23:59.201,1:24:02.183
And the whole time, as we were playing,

1:24:02.386,1:24:05.606
Thay was just lying there. Very quietly.

1:24:05.856,1:24:08.027
And then, we had lunch,

1:24:09.071,1:24:14.233
and then we went back[br]to the temple where we were staying.

1:24:14.417,1:24:17.485
And then Thay called us together later,[br]and said,

1:24:18.415,1:24:22.586
Thay would give a talk in New York,[br]and Thay would address the issue.

1:24:23.638,1:24:27.825
So this is how Thay came[br]to address the issue in New York.

1:24:28.106,1:24:32.868
And before Thay went up[br]to address the issue,

1:24:33.040,1:24:36.908
we were with Thay, waiting.[br]And Thay said,

1:24:37.794,1:24:42.237
'What Thay is going to say[br]may put Thay's life in danger,

1:24:42.430,1:24:45.335
but Thay has to say it.'

1:24:46.963,1:24:55.161
And in the speech, we started first[br]by reading the invocation of Avalokita,

1:24:55.993,1:25:01.016
evoking the energy of compassion[br]of Avalokita.

1:25:01.318,1:25:05.104
We chanted and then Thay gave the speech.

1:25:05.948,1:25:09.517
And the basic message was, Thay said that

1:25:09.725,1:25:15.600
America has to ask Iraq,[br]what did we do

1:25:16.553,1:25:20.328
for you to do this to us?

1:25:24.232,1:25:27.275
Thay was not abandoning anybody.

1:25:27.552,1:25:30.898
Everything is because of[br]causes and conditions.

1:25:40.803,1:25:45.135
So a bodhisattva never abandons anyone.

1:25:45.909,1:25:50.168
And we do not condone that act.

1:25:51.742,1:25:57.800
We do not, somebody who causes suffering,[br]condone the act. But we try to see

1:25:57.980,1:26:00.302
how we can help them.

1:26:00.463,1:26:04.675
And by saying what Thay said,[br]Thay was to say,

1:26:04.930,1:26:07.448
'Okay, what can we do?

1:26:07.662,1:26:10.175
What are we doing? Tell us.'

1:26:13.575,1:26:16.609
To do this in our daily life

1:26:18.384,1:26:23.319
is a real practice of a bodhisattva.[br]We'll practice our compassion

1:26:23.771,1:26:26.482
for ourselves and for others.

1:26:28.362,1:26:33.545
And we can do it[br]with the help of a kalyanamitra.

1:26:36.917,1:26:41.815
We can do it, while practicing[br]Right Diligence,

1:26:42.075,1:26:47.288
to understand that everything[br]is because of causes and conditions.

1:26:50.901,1:26:52.941
And,

1:26:54.826,1:27:00.293
compassion arises from understanding.[br]If we have no understanding,

1:27:00.642,1:27:03.354
compassion cannot arise.

1:27:03.540,1:27:07.940
We can think we are compassionate,[br]but if there is no understanding,

1:27:08.165,1:27:12.214
we have to question whether[br]that compassion is true compassion.

1:27:12.549,1:27:15.777
Compassion is born from understanding.

1:27:15.940,1:27:18.199
So, we start with ourselves,

1:27:18.363,1:27:21.658
we look at ourselves[br]with the eyes of compassion

1:27:21.826,1:27:27.393
to understand why we think as we think,[br]why we say what we say,

1:27:28.079,1:27:30.636
why we do what we do.

1:27:30.810,1:27:33.283
What seeds have we watered

1:27:33.438,1:27:40.279
through our sense organs, our seeing,[br]hearing, smelling, tasting, touching,

1:27:40.525,1:27:43.700
and above all also through our thinking.

1:27:43.839,1:27:47.851
We may see something,[br]but we will think as a response.

1:27:48.049,1:27:52.188
And what is that thinking?[br]What is that watering in us?

1:27:56.111,1:27:58.828
And the foundation is

1:27:59.714,1:28:04.344
to generate the energy of mindfulness[br]throughout the day

1:28:04.988,1:28:08.448
by coming back to our breathing[br]with the sound of the bell,

1:28:08.622,1:28:11.234
bring our mind home to our body

1:28:11.408,1:28:13.877
and by walking meditation.

1:28:14.068,1:28:17.959
Walking mediation is a practice[br]I take refuge in

1:28:18.380,1:28:21.157
to make it,

1:28:22.510,1:28:27.585
to make my steps walking meditation steps[br]throughout the day.

1:28:27.915,1:28:30.372
There are moments I forget.

1:28:30.530,1:28:35.213
And then it may be the sound of a bird,[br]a sister, a brother, a sound,

1:28:35.588,1:28:39.795
that brings me back.[br]And to touch the earth.

1:28:40.499,1:28:44.594
As I said, when I see[br]the picture of Mother Earth,

1:28:45.195,1:28:49.118
I feel happy[br]and I feel also a lot of care.

1:28:49.609,1:28:55.278
So when I walk on Mother Earth,[br]I really walk with gentleness

1:28:55.794,1:28:59.957
and with gratitude for Mother Earth.

1:29:00.993,1:29:05.301
Thay says, walk as if[br]you are caressing Mother Earth.

1:29:05.512,1:29:08.075
And I found if I have that,

1:29:08.210,1:29:13.248
when we caress, it is very gentle,[br]it doesn't go-

1:29:14.137,1:29:17.476
With a bang we arrive on the earth[br]and then we caress,

1:29:17.633,1:29:20.639
on the earth or on a cat,[br]or a beloved one,

1:29:20.994,1:29:30.559
we even land on our beloved one gently,[br]to caress gently. To land gently

1:29:30.794,1:29:34.172
with our foot on the earth. The impact.

1:29:36.375,1:29:39.108
When we hear somebody coming,

1:29:39.278,1:29:43.163
by the sound of the footsteps,[br]we can usually tell what the mood is.

1:29:43.345,1:29:45.545
You know from school,[br]when the teacher came,

1:29:45.690,1:29:48.242
like, 'We'd better sit up straight[br]and concentrate',

1:29:48.447,1:29:51.036
or "'It's Okay.' You know?

1:29:51.174,1:29:54.263
We hear. So the impact,

1:29:54.461,1:29:57.924
to be aware of the impact[br]between our foot and the earth,

1:29:58.092,1:30:00.150
and to make it gentle.

1:30:00.300,1:30:02.470
To walk with gentleness.

1:30:02.664,1:30:04.460
And then,

1:30:04.601,1:30:07.630
I have noticed,[br]whatever the energy was before,

1:30:07.824,1:30:10.974
when I start walking like that,

1:30:11.168,1:30:17.524
there is an energy of care, of gentleness[br]that comes up in me.

1:30:18.224,1:30:20.588
And it feels

1:30:21.430,1:30:23.709
wonderful.

1:30:23.905,1:30:29.310
It is a very good way of practicing[br]the Four Diligences.

1:30:29.995,1:30:32.447
Walking meditation.

1:30:32.620,1:30:40.509
It's a good way to avoid, to overcome,[br]to encourage and to maintain.

1:30:40.900,1:30:44.189
So we do not need to make time[br]in the morning, in the evening,

1:30:44.367,1:30:47.129
to have 20 minutes of sitting.

1:30:47.296,1:30:50.483
In between, we can practice

1:30:51.506,1:30:54.962
mindfulness throughout the days

1:30:55.355,1:30:58.442
by enjoying our steps.

1:30:58.881,1:31:02.327
So, thank you for listening,[br]I will finish, here,

1:31:03.185,1:31:07.938
and we will have walking meditation,

1:31:08.818,1:31:11.783
weather permitting, before too long.

1:31:11.959,1:31:15.208
Thank you. I wish everybody[br]a happy practice.

1:31:23.322,1:31:30.047
(Bell)

1:31:45.569,1:31:51.519
(Bell)

1:32:04.760,1:32:11.606
(Bell)

1:32:26.072,1:32:27.610
(Bell)