0:00:15.445,0:00:19.146
Dear friends,[br]welcome to the retreat for educators.

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This is a retreat,

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therefore we will be[br]practicing mindfulness.

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Mindfulness of breathing,

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mindfulness of walking,

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mindfulness of eating and so on.

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The practice of mindfulness...

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...like your regrets...

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... because your mind is focusing, only,

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on one thing, it is our in-breath.

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At the same time we release our fear,

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our uncertainty about the future.

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And we are freer, much freer.

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So three or four seconds of breathing in

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can bring us quite a bit of freedom.

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Freedom from the past,

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freedom from the future,

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freedom from our projects,[br]our anger and so on

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because while breathing in

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we focus our attention[br]only on our in-breath.

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And you don't have to suffer

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while we breathe in.

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In fact, it's very pleasant to breathe in.

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We have lungs, still in good condition,

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the air is not too bad,

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so it is a pleasure to breathe in.

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And there is the energy of mindfulness

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that is born during the[br]time you breathe in.

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Is it OK?

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Mindfulness is always [br]mindfulness of something

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and when you practice [br]breathing in and out mindfully

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that is called mindfulness of breathing.

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When you practice walking mindfully [br]that is called mindfulness of walking.

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And when you eat your breakfast mindfully[br]that is called mindfulness of eating.

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The energy of mindfulness[br]generated by the breathing or the walking

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helps you to be there,[br]well established in the present moment.

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So breathing in you bring [br]your mind home to your body

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and you need only 2, 3 seconds[br]in order to do that:

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bringing our mind home to our body.

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When mind and body are together

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you are well established[br]in the present moment.

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And life, joy, happiness and peace

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are available in the present moment.

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Life with all the wonders and all[br]refreshing and healing elements

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are available in the present moment.

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Because the past is already gone[br]and the future is not yet there

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that is why the present moment is the only[br]moment when you can be truly alive.

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You are not lost in the past, [br]you are not lost in the future.

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To go home to the present moment,[br]that's easy.

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You need to breathe in mindfully and[br]bring your mind home to your body

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and you are in touch with all[br]the wonders of life that are there.

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Breathing in can be a[br]very pleasant thing to do.

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Those of us who are used to[br]the practice of mindful breathing,

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we find breathing in mindfully[br]very pleasant.

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And when you breathe in mindfully [br]you get in touch with something,

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you get in touch with your body.

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When you spend two hours[br]with your computer

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you forget entirely that you have a body.

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And when mind is not with the body,

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you are not truly alive, you are lost

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in your work, in your worry, your fear,[br]in your projects.

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So to breathe in mindfully and bring mind[br]home to our body.

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You become fully alive,[br]fully present.

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Then you are in the situation to[br]touch the wonders of life.

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And our body[br]is the first wonder of life.

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It contains mother earth, father[br]son, the stars and everything,

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including our ancestors.

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Breathing in I know I have a body[br]and our body is a wonder.

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So you can enjoy having a body.

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But while breathing in you notice that[br]there is tension and pain in your body.

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You would like to do something in order to[br]help your body feel better

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because we may have allowed tension to be[br]accumulated a little too much in our body.

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We have worked our body too hard.

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So when while breathing in if we notice[br]there is tension in our body,

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then while breathing out we may like

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to allow the tension[br]to be released from our body.

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That is one of the most[br]practiced exercises of mindful breathing.

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Breathing in I am aware of my body[br]and the tension in my body,

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breathing out I release[br]the tension in my body.

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And this practice is possible when you sit[br]in a car, when you sit in a train.

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Everywhere you can practice[br]mindful breathing

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to be aware of your body[br]and to release the tension in your body.

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Of course, this exercise can be practiced[br]in any kind of position -

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sitting, lying down, walking, standing.

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You can always enjoy the practice of[br]mindful breathing

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and release the tension in our body.

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And if we do it well we can transmit the[br]practice to our students

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because they also have a lot of tension[br]in their bodies.

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There are school teachers[br]who begin the class

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by breathing in and out [br]mindfully with their students.

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It takes a few minutes;[br]one or two or three.

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They are trying together to be there

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and to release[br]the tension in their bodies.

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It helps the work[br]of teaching and learning.

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We know that we don't have[br]to be a Buddhist

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in order to breathe in mindfully,[br]breathe out mindfully.

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There is another energy that goes along [br]with mindfulness.

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That is concentration.

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When you are mindful of something,[br]when you are very mindful something,

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you are naturally concentrated[br]on that something.

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Look at that flower.

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If we focus our mind on the flower,

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we are mindful that the flower[br]is there as a wonder.

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Breathing in I'm aware[br]of the presence of that flower.

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If you continue[br]to be mindful of the flower

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you are concentrated on it.

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So the energy of concentration is born[br]from the energy of mindfulness

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and that make us focus more attention.

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Insight is a kind of understanding,

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is a kind of awakening.

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An insight may happen[br]in just a few seconds[br]

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of mindfulness and concentration.

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Suppose we practice[br]breathing in mindfully.

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Breathing in mindfully, I know I'm alive.

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I am alive is an insight.

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Many people are there but they are not[br]aware that they are there, they are alive.

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Albert Camus, the French novelist,

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he spoke about a person

0:11:24.599,0:11:27.995
who was about to be executed

0:11:28.565,0:11:30.764
because he had killed someone.

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Spending time in his cell in prison,

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suddenly he saw[br]the blue sky through the skylight.

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It was the first time[br]he saw the blue sky like that.

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Of course he had seen[br]the blue sky many times,

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but this is the first time[br]he saw the blue sky so deeply

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because he had that kind of awareness.

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(French) One moment of awareness.

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He only had a few days in order to[br]live before the execution.

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A Catholic priest came

0:12:25.568,0:12:29.823
in order to perform the ritual that is [br]needed for a dying person.

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He did not want[br]to allow the priest to come

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because he believed that he is awake.

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He is alive but the priest,[br]he is not alive.

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That mindfulness inhabits him[br]but not the priest.

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He said there are people[br]who live like dead people.

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It becomes a morgue.

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There are people around us[br]but they are not truly alive.

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They carry their dead body[br]and circulate around us

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because they are not inhabited[br]by the energy of mindfulness.

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So when you breathe in[br]that insight comes:

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'Breathing in, I know I'm alive.'

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Knowing that you are alive[br]is already an insight.

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To be alive is a miracle.[br]It is a miracle to be alive.

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That is the greatest of all miracles.

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A person that is already[br]dead does not breathe in anymore.

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You who are breathing in,[br]you are alive.

0:14:07.969,0:14:12.339
So just breathing in[br]you touch the wonder,

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the fact that you are alive.

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That is an insight,

0:14:21.395,0:14:26.638
and that insight liberates you[br]from forgetfulness, anger, fear.

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Because life is so precious.

0:14:29.436,0:14:33.858
When you breathe out you can already[br]celebrate the fact that you are alive.

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Breathing in, I know I am alive.

0:14:38.394,0:14:42.391
Breathing out, I smile to life[br]in me and around me.

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That is a celebration of life.

0:14:45.659,0:14:53.005
You need only 2, 3 seconds in order to[br]wake up to the fact that you are alive.

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You are walking on this beautiful planet[br]and every minute is precious.

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Mindfulness allows you to live deeply[br]every moment that is given you to live.

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Mindfulness brings[br]concentration and insight.

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That insight has the power to liberate you[br]from the things that are not so important.

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You realize that to be alive

0:15:30.771,0:15:33.200
and to witness the wonders of life

0:15:33.368,0:15:38.065
that are fully present[br]in the here and the now

0:15:38.333,0:15:41.165
is what you want the most.

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Breathing in, I know I have a body.

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Breathing out, I smile to my body,

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because my body[br]is my first true home.

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Breathing in, I know[br]there is tension in my body.

0:16:08.264,0:16:13.097
Breathing out, I allow the tension[br]in my body to be released.

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That is something everyone can do.

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At any time of the day.

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And it can become a habit,[br]the habit of being relaxed.

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The habit of being peace, peaceful.

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Then more insight will come.

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When you bring your mind[br]home to your body,

0:16:44.835,0:16:48.770
your mind becomes one with your body.

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This state of oneness[br]between body and mind

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you can recognize[br]the many conditions of happiness

0:17:00.597,0:17:03.266
that are already there.

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Many of us think[br]that happiness is not possible now.

0:17:15.290,0:17:17.399
They don't believe it.

0:17:17.791,0:17:20.596
They think you should[br]run into the future

0:17:20.746,0:17:23.969
and get some more[br]conditions for happiness.

0:17:25.840,0:17:29.500
Most of us think and behave like that.

0:17:30.267,0:17:35.700
But with mindfulness we can establish [br]ourselves in the present moment

0:17:36.666,0:17:41.063
and we can realize that we have[br]so many conditions of happiness

0:17:41.248,0:17:43.994
that are already available.

0:17:45.127,0:17:49.900
More than enough for us[br]to be joyful and to be happy,

0:17:50.365,0:17:52.904
right here and right now.

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If we take a sheet of paper and write down[br]the conditions of happiness that you have,

0:17:58.886,0:18:03.165
one page is not enough,[br]two pages are not enough,

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three pages are not enough,

0:18:05.929,0:18:08.462
ten pages are not enough.

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We are very lucky, we are much luckier [br]than many people on this planet.

0:18:16.259,0:18:20.296
So mindfulness allows us to recognize[br]the many conditions of happiness

0:18:20.495,0:18:22.339
that are available.

0:18:22.532,0:18:26.594
That makes you generate[br]a feeling of joy,

0:18:26.967,0:18:29.200
a feeling of happiness

0:18:29.417,0:18:32.230
easily and right away.

0:18:34.936,0:18:37.832
Suppose we practice [br]mindfulness of the eyes.

0:18:38.028,0:18:41.928
Breathing in, I'm aware of my eyes.

0:18:43.326,0:18:46.764
Breathing out, I smile to my eyes.

0:18:48.244,0:18:51.103
When I'm mindful of my eyes[br]I discover the insight

0:18:51.334,0:18:55.360
that I have eyes[br]still in good condition.

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If I open my eyes I can get in touch

0:19:04.126,0:19:08.221
with the paradise of forms and colors.

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A paradise of forms and colors[br]is available to me

0:19:16.064,0:19:18.135
in the present moment.

0:19:18.313,0:19:22.325
Because I have eyes,[br]still in good condition.

0:19:23.700,0:19:27.068
For those of us[br]who have lost our eyesight

0:19:27.894,0:19:30.324
our deepest desire may be

0:19:30.496,0:19:34.464
to recover our eyesight[br]in order to enjoy,

0:19:34.734,0:19:40.728
just contemplate the paradise[br]of forms and colors.

0:19:41.394,0:19:45.233
So our eyes, in good condition,

0:19:45.426,0:19:50.068
is one of the conditions of happiness.

0:19:51.186,0:19:55.033
Breathing in, becoming aware,[br]mindful of our eyes

0:19:55.458,0:19:58.761
helps us to recognize[br]one condition of happiness.

0:20:00.734,0:20:03.267
If we continue like that,

0:20:03.426,0:20:05.993
we see thousands[br]of conditions of happiness

0:20:06.098,0:20:09.894
in our body;[br]our heart still operates normally,

0:20:10.866,0:20:17.177
our lungs, our feet are strong enough[br]for us to walk and climb.

0:20:17.536,0:20:22.816
So many conditions of happiness[br]inside of us and around us.

0:20:23.360,0:20:27.434
More than enough for you[br]to generate a feeling of joy,

0:20:27.964,0:20:31.232
a feeling of happiness,[br]right here and right now.

0:20:31.434,0:20:33.607
You don't need to run into the future

0:20:33.733,0:20:36.164
to look for more[br]conditions of happiness.

0:20:38.634,0:20:45.564
A good practitioner of mindfulness[br]should be able to create a feeling of joy,

0:20:45.834,0:20:50.194
a feeling of happiness whenever she wants.

0:20:50.830,0:20:55.828
For her enjoyment, for her nourishment[br]and healing.

0:20:59.902,0:21:04.601
Schoolteachers can afford[br]joy and happiness

0:21:05.103,0:21:09.064
by the practice of mindfulness [br]of breathing, of walking.

0:21:11.664,0:21:16.991
From your parking lot,[br]walking to your school.

0:21:18.778,0:21:21.658
You can enjoy every step.

0:21:22.394,0:21:25.708
You can enjoy the practice[br]of mindful walking.

0:21:27.468,0:21:32.564
You can combine [br]your breath and your steps.

0:21:34.693,0:21:38.561
Breathing in you may like[br]to make two steps.

0:21:41.500,0:21:46.435
You pay attention to the contact [br]between your foot and the ground.

0:21:49.065,0:21:52.034
Don't let your mind here,

0:21:52.169,0:21:58.604
bring it down[br]to the sole of your foot

0:21:58.794,0:22:03.567
and touch the ground mindfully.

0:22:04.333,0:22:08.828
Walk as if you kiss the Earth,[br]Mother Earth, with your feet.

0:22:10.694,0:22:14.207
You are mindful of Mother Earth.

0:22:14.305,0:22:18.034
You are mindful of your touching[br]of Mother Earth with your foot.

0:22:18.187,0:22:20.624
That can be very pleasant.

0:22:20.736,0:22:22.715
You don't have to suffer.

0:22:22.800,0:22:28.125
You don't have to make[br]a special effort in order to do so.

0:22:28.798,0:22:34.764
While you touch the ground with your foot[br]you can say, "I have arrived."

0:22:38.194,0:22:40.541
"I have arrived."

0:22:40.676,0:22:44.069
You can combine[br]your in breath with two steps.

0:22:44.155,0:22:48.066
"I have arrived, I have arrived."

0:22:49.032,0:22:54.455
I have arrived at the destination of life

0:22:54.996,0:22:58.334
because life[br]is in the here and the now.

0:22:58.723,0:23:04.673
I have arrived in the here and the now[br]where life is available.

0:23:07.628,0:23:12.174
So, "I have arrived" means I have arrived [br]in the present moment,

0:23:12.498,0:23:16.610
In the here and the now[br]where life is available.

0:23:17.639,0:23:23.400
You arrive with every step,[br]you arrive with every breath.

0:23:25.195,0:23:31.234
Because we have been running[br]for our whole life.

0:23:32.734,0:23:35.934
We have been sacrificing[br]the present moment

0:23:36.031,0:23:38.334
for the sake of the future.

0:23:39.076,0:23:44.300
We are not capable of being happy[br]right in the present moment.

0:23:44.505,0:23:48.134
So now this is a kind of revolution.

0:23:48.222,0:23:54.229
A kind of a resistance.

0:23:55.002,0:23:57.496
You resist the running.

0:23:57.597,0:24:00.164
You don't want to run anymore.

0:24:00.224,0:24:03.232
You feel comfortable and at peace

0:24:03.965,0:24:06.130
in the present moment,

0:24:06.247,0:24:09.163
and that is why[br]you pronounce the words,

0:24:09.234,0:24:14.527
"I have arrived in the here[br]and the now, where life is.

0:24:14.796,0:24:17.796
I don't want to run anymore."

0:24:19.398,0:24:23.593
Mindfulness gives us enough strength [br]in order to resist the running.

0:24:24.091,0:24:27.125
The running has become[br]a strong habit for most of us.

0:24:32.267,0:24:36.097
So we stop running with every step,

0:24:36.336,0:24:39.465
I have arrived,[br]I have arrived.

0:24:39.994,0:24:43.894
For those of us[br]who are used to the practice

0:24:44.193,0:24:48.262
we can arrive 100%[br]to the here and the now.

0:24:50.335,0:24:53.035
When you can arrive 100%[br]to the here and the now

0:24:53.197,0:24:56.280
you feel peace[br]and happiness right away.

0:24:58.898,0:25:03.395
In the beginning we might like to try[br]slow walking meditation.

0:25:05.197,0:25:09.529
Breathing in you just make one step,[br]not two steps.

0:25:10.092,0:25:12.934
And you say, "I have arrived."

0:25:15.810,0:25:19.066
Invest all your mind and body[br]into the step

0:25:19.232,0:25:23.364
and try to arrive 100%

0:25:23.534,0:25:25.966
into the here and the now.

0:25:26.958,0:25:29.934
If you have not arrived 100%,

0:25:30.130,0:25:33.664
you might have arrived[br]only 20%, 25%.

0:25:34.033,0:25:36.794
In that case don't make another step. [br]

0:25:36.937,0:25:40.734
Stand here, breathe out[br]and breathe in again.

0:25:41.200,0:25:43.933
Challenge yourself.

0:25:45.194,0:25:50.503
Until you can arrive 100%[br]in the here and the now.

0:25:53.334,0:25:56.096
Then you smile, the smile of victory

0:25:56.202,0:25:58.735
and then you make another step.

0:25:59.095,0:26:02.036
I have arrived, I am home.

0:26:02.169,0:26:06.804
My home is right here[br]in the present moment.

0:26:11.050,0:26:14.368
If you know how to walk like that,

0:26:14.895,0:26:16.894
touching the present moment deeply

0:26:17.151,0:26:19.441
you will find out, like us,

0:26:19.539,0:26:25.131
that the Kingdom of God is available[br]in the here and the now on Earth.

0:26:32.476,0:26:35.163
You don't need to die in order to go [br]to the Kingdom of God,

0:26:35.259,0:26:37.896
it may be too late.

0:26:39.263,0:26:43.194
But if you are inhabited[br]by the energy of mindfulness,

0:26:43.387,0:26:45.494
concentration and insight

0:26:45.625,0:26:48.732
one step is enough for you[br]to touch the Kingdom of God

0:26:48.859,0:26:50.801
in the here and the now.

0:26:50.887,0:26:53.949
It is very healing, very nourishing.

0:26:54.394,0:26:57.675
From the parking lot,[br]walking to your classroom

0:26:57.901,0:27:00.197
you can walk like that.

0:27:00.837,0:27:05.128
Every step releases[br]the tension in your body,

0:27:05.264,0:27:10.294
every step helps you[br]to enjoy your body,

0:27:10.866,0:27:13.908
the blue sky, the white cloud,

0:27:14.136,0:27:15.929
the beautiful trees.

0:27:16.174,0:27:18.425
You are in the Kingdom of God.

0:27:18.661,0:27:23.526
That flower belongs[br]to the Kingdom for me.

0:27:24.871,0:27:29.368
If you look deeply into a flower[br]you see the Kingdom inside.

0:27:30.594,0:27:32.390
You see the Kingdom of God

0:27:32.630,0:27:35.234
and you see God in it.

0:27:38.337,0:27:42.330
A flower, a tree, a cloud,

0:27:44.696,0:27:48.527
everything is a manifestation[br]from the Kingdom of God.

0:27:48.865,0:27:52.567
If you get in touch deeply with [br]mindfulness and concentration

0:27:52.827,0:27:54.464
you get insight,

0:27:54.734,0:27:56.995
you know that[br]the Kingdom is available

0:27:57.197,0:27:59.397
in the here and the now.

0:28:01.865,0:28:05.134
If you have[br]some mindfulness, concentration,

0:28:05.529,0:28:09.432
then you have the Kingdom.

0:28:11.301,0:28:14.462
The Kingdom is available,

0:28:14.574,0:28:18.930
the problem is whether[br]you are available to the Kingdom.

0:28:22.295,0:28:25.794
You don't have to go[br]and look for the Kingdom elsewhere

0:28:25.906,0:28:28.667
or in the future.[br]It is right there.

0:28:30.334,0:28:33.237
To make yourself [br]available to the Kingdom,

0:28:33.400,0:28:35.934
that's not too difficult.

0:28:36.107,0:28:38.740
Just breathe in mindfully,

0:28:40.696,0:28:46.908
concentrating on your step[br]and you touch the Kingdom.

0:28:48.601,0:28:50.232
With the practice,

0:28:50.425,0:28:53.667
you touch the Kingdom[br]deeper and deeper every day.

0:29:01.268,0:29:03.995
The Kingdom is happiness.

0:29:04.173,0:29:09.100
You realize that true happiness[br]is made of mindfulness,

0:29:09.605,0:29:11.928
concentration and insight.

0:29:12.080,0:29:15.068
True happiness[br]is not made of fame,

0:29:18.332,0:29:22.461
power, wealth and sex.

0:29:23.408,0:29:26.490
Because there are those[br]who have plenty of these four things

0:29:26.706,0:29:29.307
but they suffer very deeply.

0:29:29.962,0:29:34.529
True happiness is made[br]of understanding, insight and love.

0:29:36.597,0:29:40.260
The energy of mindfulness, [br]concentration and insight

0:29:41.331,0:29:45.429
brings you understanding,[br]compassion, love and joy.

0:29:47.072,0:29:49.729
So a practitioner of mindfulness

0:29:49.865,0:29:53.462
is capable of generating[br]a feeling of joy,

0:29:53.755,0:29:57.411
a feeling of happiness[br]whenever he wants.

0:29:58.302,0:30:01.395
Because the energy[br]of mindfulness helps him

0:30:01.566,0:30:04.194
to get in touch with[br]the many conditions of happiness

0:30:04.410,0:30:06.812
which are already available,

0:30:07.164,0:30:10.130
even the Kingdom is available.

0:30:14.991,0:30:19.467
The practice of mindfulness[br]is the practice of joy.

0:30:19.726,0:30:22.700
It is an art of living.

0:30:23.467,0:30:26.033
With mindfulness,[br]concentration and insight

0:30:26.172,0:30:29.036
you can always generate

0:30:29.242,0:30:33.400
a feeling of joy[br]and happiness for yourself.

0:30:35.769,0:30:43.224
Then with the energy of mindfulness[br]you can also handle a painful feeling,

0:30:44.231,0:30:46.834
a painful emotion.

0:30:55.634,0:30:59.094
If you do not have[br]the energy of mindfulness,

0:30:59.295,0:31:06.740
you'll be afraid of[br]being overwhelmed by the pain,

0:31:06.909,0:31:09.363
the suffering inside.

0:31:11.467,0:31:15.700
That is why many of us are trying[br]to run away from ourselves.

0:31:17.706,0:31:20.064
We think that[br]if we go home to ourselves

0:31:20.221,0:31:22.857
we have to encounter a block of pain,

0:31:23.031,0:31:26.268
sorrow, fear and despair in us.

0:31:26.491,0:31:32.092
That is why most of us[br]are trying to run away from ourselves.

0:31:32.460,0:31:38.134
We try to consume in order to[br]cover up the suffering inside.

0:31:40.841,0:31:45.096
We try to eat something,[br]we try to listen to music,

0:31:45.270,0:31:47.710
we try to go to the Internet.

0:31:47.863,0:31:51.194
We try to pick up a newspaper,[br]we try to do everything

0:31:51.474,0:31:53.594
in order to get busy

0:31:53.760,0:31:56.767
and not to have to[br]encounter the loneliness,

0:31:56.861,0:32:00.122
the despair, the anger inside of us.

0:32:00.299,0:32:03.098
We are afraid of our own suffering.

0:32:04.298,0:32:08.534
But those of us[br]who know the practice of mindfulness,

0:32:08.682,0:32:10.526
we are not afraid.

0:32:10.664,0:32:14.206
Because generating[br]the energy of mindfulness

0:32:14.373,0:32:17.469
we can go home with strength,

0:32:17.764,0:32:20.403
with that energy of mindfulness

0:32:20.591,0:32:25.781
we can recognize the pain[br]and embrace it tenderly.

0:32:27.075,0:32:30.965
You can smile to your pain,[br]your sorrow, your fear.

0:32:31.301,0:32:35.966
The suffering inside yourself,

0:32:36.334,0:32:40.734
you know how to handle it.

0:32:40.968,0:32:46.365
So mindfulness, beside the power to help [br]you to create joy and happiness,

0:32:46.693,0:32:49.672
it helps you know how to suffer,

0:32:49.861,0:32:54.315
how to handle pain,[br]sorrow and fear in us.

0:32:55.460,0:33:00.873
The way a mother does,[br]holding her baby.

0:33:01.528,0:33:03.795
When the baby suffers,

0:33:03.999,0:33:06.431
the mother picks the baby up

0:33:06.634,0:33:10.298
and holds the baby tenderly like this.

0:33:12.304,0:33:17.394
The mother is made of tenderness.

0:33:18.734,0:33:24.961
The mother does not know yet[br]why the baby suffers.

0:33:26.441,0:33:29.794
But the fact that she's holding[br]the baby tenderly, like this,

0:33:29.969,0:33:32.765
can help the baby suffer less.

0:33:32.947,0:33:34.671
Already.

0:33:35.064,0:33:39.864
The practitioner of mindfulness[br]does very much the same.

0:33:40.398,0:33:44.331
First of all, he recognizes[br]the pain inside of him,

0:33:44.498,0:33:51.595
and secondly he holds,[br]he embraces that pain tenderly.

0:33:53.492,0:33:57.497
Breathing in[br]I know that anger is in me,

0:33:58.051,0:34:01.330
that despair is in me.

0:34:01.927,0:34:05.732
Breathing out,[br]I smile and hold my anger,

0:34:06.367,0:34:09.687
mindfully and tenderly.

0:34:11.202,0:34:14.435
If you continue to breathe[br]and to walk like that,

0:34:14.994,0:34:18.626
embracing your fear,[br]your anger, you suffer less.

0:34:18.729,0:34:20.868
After a few minutes of practice

0:34:21.025,0:34:25.062
like the baby[br]being held by the mother

0:34:25.169,0:34:27.074
suffers less.

0:34:28.100,0:34:32.426
The fact is[br]that if we know how to suffer

0:34:32.730,0:34:35.998
we suffer much less[br]than other people.

0:34:36.698,0:34:39.699
We are not overwhelmed[br]by the suffering.

0:34:39.898,0:34:42.075
And the way is simple.

0:34:42.164,0:34:45.629
With the practice[br]of mindful breathing, mindful walking

0:34:45.794,0:34:49.570
you have enough[br]of that energy called mindfulness.

0:34:50.299,0:34:52.033
And with that energy

0:34:52.194,0:34:55.978
you will not be overwhelmed[br]by the pain inside.

0:34:56.277,0:34:59.624
With that energy[br]you can recognize your pain

0:34:59.793,0:35:01.942
and embrace it.

0:35:03.324,0:35:08.164
Maybe in the beginning[br]we need someone else to support us.

0:35:08.996,0:35:11.160
Someone else sitting with us,

0:35:11.275,0:35:13.895
walking with us,[br]breathing in mindfully,

0:35:14.094,0:35:16.225
walking mindfully.

0:35:16.544,0:35:20.429
who lends us [br]his or her energy of mindfulness.

0:35:21.861,0:35:24.928
Because if we are[br]a beginner in the practice

0:35:25.566,0:35:28.894
our mindfulness[br]might not be strong enough

0:35:29.501,0:35:32.734
to do the work of recognizing[br]and holding the pain.

0:35:33.667,0:35:39.131
So with a friend, with a co-practitioner[br]doing the same, we are stronger.

0:35:40.929,0:35:46.905
If you have 3 friends, 4, 5 doing that[br]then it is much easier for you

0:35:47.101,0:35:52.470
to recognize the pain in you[br]and to embrace the pain

0:35:52.691,0:35:56.175
and suffer less[br]after a few minutes of practice.

0:35:57.495,0:36:02.736
If schoolteachers know how to do that,[br]they can teach their students.

0:36:03.663,0:36:07.102
Because although they are still young, [br]

0:36:07.603,0:36:12.141
but already they have a lot of pain[br]and suffering in them.

0:36:13.234,0:36:16.433
We can, as teachers,[br]breathe in and out

0:36:16.656,0:36:18.901
generating the energy of mindfulness

0:36:19.104,0:36:22.547
and help our students to suffer less.

0:36:25.139,0:36:28.432
That is a very beautiful thing to see.

0:36:31.234,0:36:33.276
If teachers know how to do that,

0:36:33.456,0:36:36.725
they can transmit the practice[br]to the students.

0:36:40.796,0:36:48.609
And then, holding the suffering[br]and listening to our suffering

0:36:50.801,0:36:54.999
we'll come to understand[br]the nature of our suffering.

0:36:56.333,0:37:00.870
Understanding suffering[br]will always bring about compassion.

0:37:04.025,0:37:07.290
And compassion[br]is the fourth kind of energy

0:37:07.989,0:37:11.702
born from mindfulness,[br]concentration and insight.

0:37:12.641,0:37:15.728
Compassion has the power to heal.

0:37:17.265,0:37:20.726
It can transform anger.

0:37:22.042,0:37:24.367
Anger makes us sick.

0:37:26.098,0:37:29.961
Compassion is the antidote for anger.

0:37:31.394,0:37:34.133
When you look at him or her,

0:37:36.543,0:37:40.927
if you are mindful enough,[br]concentrated enough,

0:37:41.652,0:37:45.272
you can see[br]a lot of suffering in that person.

0:37:47.825,0:37:52.598
That person has a lot of suffering[br]in him or in her,

0:37:53.004,0:37:56.069
but does not know[br]how to handle the suffering,

0:37:56.644,0:37:59.302
does not know how to suffer less.

0:38:00.362,0:38:06.209
That person continues to be[br]a victim of his own suffering.

0:38:09.023,0:38:13.363
No one, so far,[br]has helped him to suffer less.

0:38:14.035,0:38:19.195
That is why he continues to be[br]the victim of his suffering.

0:38:19.634,0:38:25.763
And if you suffer[br]you are the victim number 2.

0:38:27.096,0:38:29.202
Because when you suffer

0:38:29.367,0:38:31.996
and you don't know[br]how to handle your suffering,

0:38:32.142,0:38:34.859
you make the people[br]around you suffer also,[br]

0:38:35.027,0:38:39.862
even if it is the closest people to you.

0:38:42.069,0:38:48.728
So when you have time and mindfulness[br]to look into that person

0:38:49.642,0:38:53.132
and if you can recognize[br]the suffering in that person,

0:38:53.280,0:38:55.665
the difficulties in that person,

0:38:55.902,0:39:00.062
seeing that he's the victim[br]of his own suffering,

0:39:00.225,0:39:02.103
he's helpless,

0:39:02.714,0:39:05.598
anger in you is dissolved.

0:39:06.721,0:39:09.602
Because your insight about suffering

0:39:10.964,0:39:14.302
has brought in[br]compassion in your heart.

0:39:16.001,0:39:22.990
So getting in touch with suffering[br]always helps us to be compassionate.

0:39:24.947,0:39:28.664
That is mindfulness of suffering.

0:39:29.361,0:39:32.902
Mindfulness of suffering[br]is a kind of practice

0:39:33.359,0:39:37.196
that can generate[br]the energy of compassion.

0:39:38.134,0:39:40.967
When you are mindful[br]of his or her suffering,

0:39:41.261,0:39:45.098
you begin to understand[br]the suffering in him or in her.

0:39:45.368,0:39:50.941
And that understanding[br]removes the anger from inside of you.

0:39:52.526,0:39:57.835
You don't have the intention[br]to punish him anymore.

0:39:58.058,0:40:01.529
To say something or to do something[br]to punish him,

0:40:01.692,0:40:04.771
because he has dared[br]to make you suffer.

0:40:08.612,0:40:10.569
So it is clear

0:40:11.174,0:40:17.702
that understanding suffering always[br]brings the energy of compassion.

0:40:18.668,0:40:24.833
And the energy of compassion[br]always heals and you suffer less.

0:40:26.726,0:40:29.996
When you suffer,[br]you look at him or her

0:40:30.204,0:40:32.561
and don't suffer anymore.

0:40:32.740,0:40:36.562
It means you already have[br]compassion in your heart.

0:40:37.631,0:40:44.736
Now you can practice deep listening,[br]

0:40:46.432,0:40:51.042
compassionate listening[br]to help him suffer less.

0:40:52.126,0:40:55.024
The other person may be our partner,

0:40:55.161,0:40:59.503
our husband,[br]our wife, our colleague.

0:41:01.728,0:41:04.468
When you have seen[br]the suffering in that person,

0:41:04.669,0:41:10.009
you are motivated by a desire[br]to help him or her suffer less.

0:41:11.599,0:41:15.034
Mindfulness of speaking,[br]mindfulness of listening

0:41:15.194,0:41:17.857
helps you to do so.

0:41:19.862,0:41:25.599
Compassionate listening and loving speech[br]can restore communication

0:41:25.872,0:41:29.862
and help you to reconcile[br]with that person.

0:41:35.877,0:41:40.936
So if you can see the suffering[br]in him or in her,

0:41:41.139,0:41:43.931
you just come to that person and say,

0:41:44.559,0:41:46.629
"My friend, darling,

0:41:46.805,0:41:52.563
I know you have suffered quite a lot[br]during the past many years.

0:41:53.792,0:41:57.166
I have not been able[br]to help you to suffer less.

0:41:57.994,0:42:00.142
In fact, I have reacted in such a way

0:42:00.360,0:42:02.099
that made you suffer more.

0:42:02.294,0:42:03.862
I'm sorry.

0:42:04.064,0:42:08.028
It is not my intention[br]to make you suffer, darling,

0:42:08.367,0:42:12.460
just because I did not see[br]and understand your suffering.

0:42:13.896,0:42:16.095
If I had understood your suffering,

0:42:16.325,0:42:20.102
I would not have reacted[br]the way I have.

0:42:20.267,0:42:24.326
So please help me,[br]tell me what is in your heart.

0:42:24.459,0:42:27.292
Tell me of your suffering,[br]your difficulties,

0:42:28.060,0:42:30.094
help me to understand."

0:42:30.298,0:42:34.442
That is the kind of talking[br]we call loving speech.

0:42:35.334,0:42:38.825
If you have some amount[br]of compassion in your heart,

0:42:39.140,0:42:41.601
you can talk like that.

0:42:42.434,0:42:44.332
In the beginning you don't believe

0:42:44.498,0:42:46.663
that you can[br]talk to him or to her like that,

0:42:46.806,0:42:49.110
because you are so angry at that person.

0:42:49.301,0:42:53.836
But now, as you have seen and understood[br]the suffering in that person,

0:42:55.261,0:43:00.704
you are motivated by a desire[br]to help him or her suffer less.

0:43:00.899,0:43:06.299
So you can talk like that[br]with him or her

0:43:07.361,0:43:10.029
in a language called loving speech,

0:43:10.249,0:43:12.102
compassionate speech.

0:43:12.294,0:43:15.026
That can always open the heart,

0:43:15.193,0:43:18.195
open the door[br]of the heart of someone.

0:43:18.836,0:43:23.625
Then you can sit there and listen.

0:43:27.840,0:43:31.495
During the time of listening,

0:43:33.060,0:43:36.226
you maintain compassion alive[br]in your heart

0:43:36.496,0:43:39.842
so you can listen for one hour or more.

0:43:41.035,0:43:43.637
Because compassion protects you.

0:43:47.662,0:43:57.795
While telling you things[br]the other person may be bitter, angry.

0:43:59.099,0:44:01.370
What the other person says

0:44:01.592,0:44:10.392
may be full of bitterness,[br]full of wrong perceptions.

0:44:12.332,0:44:16.761
What you hear might touch[br]on the anger and irritation in you,

0:44:17.375,0:44:20.862
and you lose your capacity of listening.

0:44:24.753,0:44:27.476
But if you practice mindful breathing

0:44:29.174,0:44:32.896
and preserve compassion in you,[br]you are protected.

0:44:34.974,0:44:37.999
Breathing in and out[br]you remind yourself [br]

0:44:38.608,0:44:42.974
that I listen to him[br]with only one purpose,

0:44:43.360,0:44:47.595
to help him empty his heart[br]and suffer less.

0:44:51.002,0:44:53.727
Therefore, even if he says wrong things,

0:44:53.913,0:44:57.802
I will not interrupt him and correct him.

0:44:58.696,0:45:00.296
Because if I did,

0:45:00.510,0:45:03.153
I would transform the session[br]into a debate

0:45:03.473,0:45:05.837
and I ruin the session.

0:45:06.792,0:45:09.874
Later on, in a few days,

0:45:10.372,0:45:13.663
I may offer him or her[br]some information

0:45:14.366,0:45:18.357
to help him or her[br]to correct his perceptions.

0:45:18.541,0:45:19.967
But not now.

0:45:20.128,0:45:22.109
Now is only listening.

0:45:22.275,0:45:25.479
If you can breathe in and out[br]and maintain that awareness alive,

0:45:25.798,0:45:28.465
you are protected by compassion

0:45:28.932,0:45:33.560
and you can listen[br]for the whole hour deeply.

0:45:33.742,0:45:37.234
That will be very healing[br]to him or to her.

0:45:42.062,0:45:47.806
The practice of listening to the suffering[br]has to begin with ourselves.

0:45:48.030,0:45:51.696
We have to go home[br]and listen to our own suffering.

0:45:53.478,0:45:56.877
Then, when we have suffered less,

0:45:57.462,0:45:59.796
when we have enough compassion,

0:45:59.995,0:46:02.741
we begin to listen to the other person.

0:46:02.970,0:46:05.793
The other person is our partner,

0:46:06.132,0:46:08.824
or our father or mother

0:46:09.395,0:46:14.705
or whoever lives with us[br]in the same house.

0:46:16.597,0:46:19.430
Then, when we have[br]restored communication

0:46:19.580,0:46:21.867
and reconciled with that person,

0:46:22.042,0:46:24.091
we are stronger.

0:46:24.301,0:46:28.026
Then we can bring the practice[br]to our school.

0:46:30.964,0:46:35.164
We can practice[br]with our colleagues in school

0:46:35.295,0:46:37.092
and our students,

0:46:37.304,0:46:40.596
because all of them suffer.

0:46:43.929,0:46:46.795
The students may believe

0:46:47.762,0:46:50.840
that their teachers do not suffer,

0:46:51.126,0:46:54.422
only they suffer, not their teachers.

0:46:54.839,0:46:57.990
We should tell them[br]that that's not the truth.

0:46:58.195,0:47:00.760
We, schoolteachers, we suffer like you.

0:47:02.926,0:47:06.762
But as I have learned[br]how to handle my suffering,

0:47:06.939,0:47:09.034
I suffer less now.

0:47:09.262,0:47:13.125
If you want,[br]I can help you to practice

0:47:13.294,0:47:15.061
in order to suffer less.

0:47:15.202,0:47:17.224
You have difficulties with your parents,

0:47:17.391,0:47:20.462
with your family, with your studies.

0:47:22.862,0:47:27.504
We can spend time together[br]and help each other to suffer less.

0:47:28.462,0:47:36.593
So that kind of deep listening[br]and loving speech,

0:47:36.992,0:47:40.564
practiced with our students,

0:47:40.740,0:47:48.894
helps remove the obstacles[br]between teachers and students.

0:47:49.192,0:47:52.268
If they understand your suffering,

0:47:53.693,0:47:56.995
they will not continue[br]to make you suffer anymore.

0:47:57.211,0:48:00.134
If we understand their suffering,

0:48:01.495,0:48:04.664
we will know how[br]to help them to suffer less.

0:48:04.832,0:48:09.599
Together we improve the quality[br]of teaching and of learning,

0:48:10.010,0:48:14.558
and the classroom becomes[br]a very pleasant place to be

0:48:14.837,0:48:17.035
for both sides.

0:48:41.732,0:48:43.506
(Bell)

0:48:45.259,0:48:51.319
(Bell)

0:48:52.807,0:48:56.831
Dear friends, you may massage your feet[br]if you like.

0:49:30.863,0:49:33.297
I draw a circle,

0:49:34.929,0:49:40.595
representing the schoolteacher.

0:49:43.928,0:49:47.933
The schoolteacher has his partner,

0:49:50.738,0:49:54.302
his son and daughter and so on.

0:49:56.335,0:50:02.526
So we are eager to help our partner,[br]other members of our family

0:50:02.794,0:50:05.133
to suffer less.

0:50:07.166,0:50:09.101
And we are eager also

0:50:09.239,0:50:15.075
to help our colleagues in schools[br]and our students

0:50:17.262,0:50:19.132
to suffer less.

0:50:19.249,0:50:25.001
We have the tendency[br]of trying to do something.

0:50:28.032,0:50:31.832
"I want to do something[br]to improve the situation."

0:50:32.124,0:50:34.391
That's what we want.

0:50:34.865,0:50:37.324
But according to this practice,

0:50:37.708,0:50:42.465
we should not be too eager[br]to do something right away.

0:50:46.132,0:50:51.302
The first thing[br]is to go home to us.

0:50:53.173,0:50:55.929
With the practice of mindful breathing,

0:50:56.331,0:50:59.233
with the practice of mindful walking,

0:51:01.360,0:51:07.172
we can calm down[br]our feelings, our emotions,

0:51:08.102,0:51:13.830
we can bring in a feeling of joy[br]and happiness to nourish us.

0:51:15.027,0:51:17.842
We can listen to our own suffering

0:51:18.020,0:51:21.083
in order to allow[br]the energy of compassion

0:51:21.263,0:51:23.629
to be born and to heal.

0:51:23.764,0:51:27.892
That is what we should begin with.

0:51:28.441,0:51:33.562
We can do that with the support[br]of co-practitioners.

0:51:33.832,0:51:41.888
Those who share[br]the same kind of insight

0:51:42.189,0:51:46.564
as how to improve the situation.

0:51:50.468,0:51:55.228
When you have enough peace,[br]joy and compassion,

0:51:55.356,0:51:57.708
and you suffer less,

0:51:58.577,0:52:02.896
you can go to him or to her, your partner,

0:52:04.363,0:52:06.895
the person who is closest to you

0:52:06.997,0:52:10.126
and help him or her[br]to do the same.

0:52:12.368,0:52:16.202
Of course, the other person[br]has to do like you.

0:52:16.662,0:52:19.633
You help him or her[br]to go back to herself

0:52:20.326,0:52:23.662
and take care of the things inside.

0:52:24.896,0:52:27.794
How to release the tension in the body,

0:52:28.462,0:52:32.462
how to generate[br]a feeling of joy or happiness,

0:52:35.628,0:52:38.332
how to listen to the suffering inside

0:52:38.438,0:52:41.327
and understand the suffering inside.

0:52:41.497,0:52:44.111
The suffering inside of us[br]carries within itself

0:52:44.192,0:52:46.344
the suffering of our father,

0:52:46.407,0:52:50.892
of our mother, of our ancestors,[br]of our nation.

0:52:51.662,0:52:54.125
If we understand our suffering,

0:52:54.308,0:52:58.159
we understand the suffering[br]of our father, our mother,

0:52:59.431,0:53:02.368
our ancestors, our nation.

0:53:03.361,0:53:05.360
We suffer less.

0:53:06.434,0:53:08.970
We have enough compassion to help.

0:53:09.568,0:53:13.533
After having helped the people[br]in our own family,

0:53:16.374,0:53:19.494
we have a stronger support at home.

0:53:19.704,0:53:22.638
Now we can begin to go

0:53:23.534,0:53:26.697
and help the people in our workplace,

0:53:26.872,0:53:30.266
our colleagues and our students.

0:53:31.456,0:53:34.660
The principle is very much the same,

0:53:34.841,0:53:38.301
helping them to go home[br]to themselves and take care.

0:53:39.294,0:53:42.997
Always we have to begin like this.

0:53:43.294,0:53:47.268
They can also help you[br]to help other people.

0:53:49.836,0:53:55.527
The principle is:[br]the way out is in.

0:53:56.538,0:53:58.872
The way out is in.

0:54:07.963,0:54:12.492
Tomorrow we shall have[br]walking meditation together.

0:54:18.665,0:54:22.026
There are those of us[br]who know the practice.

0:54:23.300,0:54:25.364
We shall practice

0:54:25.581,0:54:29.733
and support those of us[br]who are new in the practice.

0:54:30.533,0:54:34.497
Every step can generate[br]the energy of peace.

0:54:37.401,0:54:42.109
Every step can release[br]the tension in our body,

0:54:42.627,0:54:44.466
every step can help us get in touch

0:54:44.648,0:54:48.499
with the wonders of life[br]that can nourish and heal.

0:54:49.030,0:54:52.541
If we have enough[br]mindfulness and concentration,

0:54:52.727,0:54:55.432
we can touch Mother Earth,

0:54:56.532,0:55:00.779
we can touch the Kingdom of God[br]with every step.

0:55:01.999,0:55:03.566
Later on,

0:55:03.751,0:55:06.826
we can walk like that[br]on the railway station,

0:55:06.937,0:55:08.794
on the airport,

0:55:09.499,0:55:12.063
from the parking lot to our school,

0:55:12.298,0:55:16.462
and enjoy the Kingdom[br]with every step.

0:55:19.962,0:55:22.092
I have arrived,

0:55:25.563,0:55:27.698
I have arrived.

0:55:27.834,0:55:30.170
Two steps while breathing in.

0:55:31.171,0:55:34.193
If you like,[br]you can make three steps.

0:55:34.311,0:55:35.896
I have arrived,

0:55:35.997,0:55:38.298
arrived, arrived.

0:55:38.866,0:55:41.591
I have arrived is not a statement.

0:55:42.597,0:55:45.268
That is a realization,

0:55:45.577,0:55:48.639
because you have to arrive truly[br]in the here and the now

0:55:48.774,0:55:50.735
with every step.

0:55:51.933,0:55:55.449
We have to train ourselves[br]walking in the Kingdom of God.

0:55:59.338,0:56:02.340
If you make two steps[br]while breathing in,

0:56:04.557,0:56:08.097
then you may like to make[br]three steps while breathing out.

0:56:09.252,0:56:11.633
You say, "I am home,

0:56:11.906,0:56:14.666
I am home, home."

0:56:15.711,0:56:18.456
So the rhythm is 2-3.

0:56:31.194,0:56:33.985
I have arrived,[br]I have arrived,

0:56:35.527,0:56:39.198
I am home,[br]I am home, I am home.

0:56:44.526,0:56:48.505
In Plum Village we teach[br]the children to do the same.

0:56:49.068,0:56:51.167
We begin saying...

0:56:53.746,0:56:56.651
to teach them how to say 'yes'.

0:56:58.563,0:57:00.555
Breathing in, you say

0:57:01.349,0:57:04.562
(French) 'yes, yes'.

0:57:04.968,0:57:07.276
Teaching the children to say 'yes'.

0:57:07.381,0:57:11.569
Because many of them say no, no, no.

0:57:12.313,0:57:13.637
(Laughter)

0:57:13.734,0:57:16.078
There are so many things[br]that you have to say yes to.

0:57:16.153,0:57:18.252
The blue sky, the flowers,

0:57:19.035,0:57:21.493
many things you have to say yes to.

0:57:21.600,0:57:23.794
So breathing in, they make two steps

0:57:23.880,0:57:25.268
and they say,

0:57:25.342,0:57:27.402
(French) 'yes, yes'.

0:57:29.253,0:57:32.566
While breathing out, they say,

0:57:33.114,0:57:36.774
(French) 'thank you,[br]thank you, thank you.'

0:57:37.402,0:57:40.664
So you can invent[br]your own words

0:57:41.146,0:57:44.852
in order to help you to concentrate.

0:57:45.680,0:57:48.704
I have arrived, I have arrived,

0:57:49.534,0:57:53.635
I am home, home, home,

0:57:53.858,0:57:56.599
are words that can help you[br]to concentrate

0:57:57.104,0:57:59.396
so that you can arrive truly.

0:57:59.624,0:58:01.771
I have arrived, I am home.

0:58:01.967,0:58:03.784
Later on you may change,

0:58:03.881,0:58:06.009
"In the here, in the here,

0:58:06.310,0:58:09.059
in the now, now, now."

0:58:09.251,0:58:12.083
Because that is the address of life,

0:58:12.197,0:58:15.024
the address of the Kingdom of God.

0:58:17.607,0:58:22.258
Later on, you may say,

0:58:23.102,0:58:26.292
"I am solid, solid.

0:58:27.080,0:58:30.631
I am free, free, free."

0:58:31.752,0:58:35.000
That is not autosuggestion.

0:58:36.054,0:58:37.635
Because if you are mindful

0:58:37.947,0:58:40.612
and making steps[br]and arriving at every step,

0:58:40.743,0:58:42.806
you are truly solid.

0:58:42.924,0:58:44.537
You are anchored,

0:58:44.620,0:58:46.731
you are established[br]in the here and the now,

0:58:46.808,0:58:50.103
you are not being pulled away[br]by the past or by the future.

0:58:50.597,0:58:52.928
Every step helps you

0:58:53.041,0:58:57.544
to cultivate more solidity.

0:58:58.746,0:59:01.759
"I am solid, I am solid.

0:59:02.464,0:59:05.743
I am free, I am free, I am free."

0:59:06.457,0:59:09.660
This is not political freedom.

0:59:09.839,0:59:15.431
This is freedom from the past,[br]the future, our worries.

0:59:16.482,0:59:20.858
Because as you are solidly[br]established in the here and the now,

0:59:21.166,0:59:27.945
you are free from the regrets,[br]the sorrow concerning the past,

0:59:28.399,0:59:33.466
the fear, the uncertainty[br]concerning the future.

0:59:34.208,0:59:37.235
You walk as a free person.

0:59:39.801,0:59:41.273
From the parking lot,

0:59:41.434,0:59:43.168
walking to your school,

0:59:43.275,0:59:45.694
you walk as a free person.

0:59:45.916,0:59:48.245
You stop all the thinking.

0:59:48.360,0:59:52.700
Because the thinking removes you[br]from the here and the now.

0:59:53.381,0:59:58.968
That is Noble Silence.

0:59:59.594,1:00:03.176
There is a radio[br]that is going on all the time

1:00:03.548,1:00:07.091
called NST,[br]Non Stop Thinking.

1:00:08.415,1:00:11.342
While sitting, breathing and walking,

1:00:11.485,1:00:14.927
we turn off that radio,[br]Non Stop Thinking,

1:00:15.164,1:00:19.339
and we enjoy more[br]every step, every breath.

1:00:19.561,1:00:24.175
The healing and the nourishment[br]take place much more easily

1:00:24.454,1:00:27.066
than with the thinking.

1:00:27.205,1:00:32.738
That is the mental discourse[br]always going on in our head.

1:00:33.209,1:00:36.907
If you are truly focused[br]on your breath, on your steps,

1:00:37.159,1:00:39.193
you stop the thinking easily

1:00:39.306,1:00:42.878
and you enjoy the Kingdom of God[br]with every step.

1:00:43.070,1:00:45.309
It is a habit.

1:00:46.057,1:00:48.982
It is like when you learn[br]playing ping-pong,

1:00:49.155,1:00:50.664
or tennis,

1:00:50.869,1:00:52.667
you need some training.

1:00:52.797,1:00:54.702
This is the same.

1:00:54.869,1:00:57.098
You get the habit

1:00:57.266,1:01:04.600
of enjoying the breathing[br]and the walking.

1:01:06.801,1:01:08.464
We have that song,

1:01:08.630,1:01:10.464
"I have arrived,

1:01:13.330,1:01:15.234
I am home,

1:01:15.707,1:01:18.115
in the here, in the now.

1:01:18.404,1:01:21.701
I am solid, I am free."

1:01:23.014,1:01:26.702
Solidity and freedom[br]make you a happy person.

1:01:27.529,1:01:31.694
A person who does not have[br]stability and solidity

1:01:32.158,1:01:35.125
cannot be a happy person.

1:01:35.298,1:01:38.767
A person who does not have any freedom

1:01:39.577,1:01:42.234
from anger, fear,[br]the past and the future

1:01:42.332,1:01:44.740
cannot be a happy person.

1:01:44.885,1:01:47.898
I am solid, I am free.

1:01:48.198,1:01:50.600
That is a conformation.

1:01:50.827,1:01:52.729
In the ultimate I dwell,

1:01:52.834,1:01:55.309
in the Kingdom of God I walk.

1:01:55.468,1:01:57.594
Shall we sing together?

1:01:58.102,1:02:05.834
# I have arrived, I am home,

1:02:06.838,1:02:13.334
# in the here and in the now.

1:02:14.309,1:02:21.922
# I have arrived, I am home,

1:02:22.751,1:02:29.431
# in the here and in the now.

1:02:30.213,1:02:39.034
# I am solid, I am free,

1:02:39.633,1:02:47.975
# I am solid, I am free.

1:02:48.777,1:02:55.828
# In the ultimate I dwell.

1:02:56.651,1:03:03.174
# In the ultimate I dwell.

1:03:04.645,1:03:12.364
# I have arrived, I am home,

1:03:13.009,1:03:19.597
# in the here and in the now.

1:03:20.634,1:03:28.459
# I have arrived, I am home,

1:03:29.243,1:03:35.833
# in the here and in the now.

1:03:37.026,1:03:45.100
# I am solid, I am free.

1:03:46.512,1:03:55.140
# I am solid, I am free.

1:03:56.140,1:04:03.222
# In the ultimate I dwell.

1:04:03.987,1:04:10.894
# In the ultimate I dwell. #

1:04:11.164,1:04:17.597
(Bell)

1:04:20.866,1:04:22.726
So during the walking,

1:04:22.881,1:04:25.293
not only we do not speak,

1:04:25.837,1:04:30.868
but we also do not think.

1:04:34.977,1:04:38.096
Because the thinking[br]removes you

1:04:38.274,1:04:40.434
from the here and the now.

1:04:40.576,1:04:43.927
I think,[br]therefore I am not there.

1:04:45.545,1:04:48.598
You observe what we call Noble Silence.

1:04:48.777,1:04:51.833
This is a kind of silence[br]that is very eloquent.

1:04:51.969,1:04:55.108
It allows you to be fully alive,[br]fully present

1:04:55.597,1:04:59.760
and enjoy every step,[br]enjoy every breath.

1:05:00.534,1:05:04.574
When every one of us[br]breathes and walks together like that

1:05:04.775,1:05:08.647
we can generate[br]a very powerful collective energy.

1:05:09.912,1:05:12.600
That will penetrate into everyone

1:05:12.802,1:05:16.794
and help with the healing[br]and the transformation.

1:05:17.334,1:05:18.988
The same thing is true

1:05:19.166,1:05:22.394
with sitting together[br]and breathing together.

1:05:22.934,1:05:24.484
The next thing we do

1:05:25.001,1:05:28.181
is to share a meal together.

1:05:28.402,1:05:31.481
That is called mindful eating.

1:05:32.701,1:05:35.996
We allow the talking to stop,

1:05:36.048,1:05:38.010
we allow the thinking to stop.

1:05:38.130,1:05:41.203
We just enjoy[br]our togetherness

1:05:42.472,1:05:44.999
and the meal.

1:05:47.443,1:05:51.207
Because everyone can participate,

1:05:51.376,1:05:54.299
can contribute

1:05:56.187,1:05:59.242
to the collective energy[br]of mindfulness and joy.

1:06:04.634,1:06:08.549
During the time we have dinner,

1:06:08.634,1:06:12.600
we focus our attention[br]only on two things.

1:06:13.183,1:06:14.749
First of all,

1:06:14.902,1:06:19.550
is the food that we are serving,[br]that we are eating.

1:06:21.097,1:06:22.977
We breathe in and out

1:06:23.237,1:06:26.964
and become aware[br]of the vegetables,

1:06:29.867,1:06:31.366
of the rice,

1:06:31.560,1:06:34.274
of whatever we are eating.

1:06:36.047,1:06:39.720
When I pick up a piece of carrot,

1:06:40.469,1:06:42.806
I do it mindfully

1:06:43.634,1:06:47.535
and I take one second[br]to look at the piece of carrot.

1:06:49.302,1:06:51.437
Only one second.

1:06:52.427,1:06:54.187
One second is enough

1:06:54.410,1:07:01.938
to see that there is[br]the sunshine in the carrot,

1:07:02.968,1:07:05.263
there is the rain in the carrot,

1:07:05.527,1:07:07.858
there is the good earth in the carrot,

1:07:08.429,1:07:13.602
time, space, the farmer,[br]the transporter and so on.

1:07:14.174,1:07:17.364
The piece of carrot[br]carries within itself

1:07:17.551,1:07:19.531
the whole cosmos.

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One second of looking mindfully

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can put you in touch[br]with the whole cosmos.

1:07:30.967,1:07:33.015
One second only.

1:07:33.171,1:07:36.211
Then you put it into your mouth mindfully.

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Don't put anything else,

1:07:39.172,1:07:41.704
like your worries, your projects.

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Just the piece of carrot.

1:07:44.632,1:07:49.671
Get in touch with the piece of carrot[br]that represents the cosmos.

1:07:52.667,1:07:55.209
In the Catholic tradition,

1:07:56.269,1:07:58.474
celebrating the Eucharist

1:07:58.840,1:08:03.920
you see the piece of bread[br]as the body of Jesus.

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But in this practice,

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we see the piece of bread[br]as the body of the cosmos.

1:08:10.936,1:08:14.305
Not very far.[br]It is the same thing.

1:08:15.964,1:08:19.240
You get in touch[br]with the wonders of life.

1:08:19.572,1:08:23.271
The stars, the sun,[br]Mother Earth

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and the cosmos[br]that have come to you

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in the form of a piece of carrot[br]to nourish you.

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That is love.

1:08:33.106,1:08:36.559
And when you chew,[br]you chew only the piece of carrot

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and not our projects,[br]our anger, our fear.

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Not good for our health.

1:08:43.235,1:08:47.992
So we can enjoy eating each morsel[br]of our dinner in that way.

1:08:48.792,1:08:52.292
Thankful, joyful,

1:08:53.798,1:08:55.771
grateful.

1:08:56.684,1:08:59.333
The second object of our mindfulness

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is the presence of[br]other practitioners around us.

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They are eating the same way,

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generating the energy[br]of mindfulness and joy

1:09:09.951,1:09:13.252
so that we will be nourished[br]not only by the food,

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but by the collective energy[br]of brotherhood, sisterhood,

1:09:17.787,1:09:19.569
peace and joy.

1:09:19.609,1:09:22.425
Because eating like that[br]can be very joyful.

1:09:22.603,1:09:24.494
Although we are silent.

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But a Noble Silence is very eloquent.

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It speaks a lot about[br]togetherness,

1:09:33.866,1:09:36.857
brotherhood, sisterhood and so on.

1:09:37.829,1:09:41.596
In Plum Village we always enjoy[br]our breakfast, our lunch,

1:09:42.130,1:09:44.436
our dinner together.

1:09:44.860,1:09:48.834
Eating like that can be nourishing

1:09:49.131,1:09:53.696
for the body and for the spirit[br]at the same time.

1:10:00.074,1:10:02.690
Every time we hear the bell,

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the bell is a reminder.

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It helps us to stop the thinking,

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to stop the talking

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and begin to be,

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to be alive in the here and the now.

1:10:18.267,1:10:21.393
To come home to the here and the now.

1:10:28.363,1:10:30.113
Sister Dao

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will offer us

1:10:34.640,1:10:36.836
half a sound of the bell.

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(Bell)

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That is a half sound.

1:10:45.279,1:10:46.974
Again please.

1:10:47.440,1:10:48.600
(Bell)

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That is a half sound.

1:10:51.867,1:10:54.368
When you hear the half sound,

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you know that a full sound[br]is going to happen very soon.

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So you have about 8 seconds[br]to prepare yourself

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to receive the full sound.

1:11:12.928,1:11:15.277
When you hear a half sound,

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you stop talking, you stop thinking,

1:11:18.028,1:11:21.567
you begin to breathe in mindfully[br]and breathe out mindfully.

1:11:21.872,1:11:25.834
It takes 6, 7, 8 seconds.

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Then you are ready[br]to receive the full sound.

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The bell master,[br]after the half sound,

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allows you to have enough time

1:11:38.217,1:11:41.946
to prepare for the reception[br]of the full sound.

1:11:42.094,1:11:43.597
Please.

1:11:46.696,1:11:48.096
(Bell)

1:11:52.705,1:11:58.883
(Bell)

1:12:10.164,1:12:13.427
That sound does not exactly come[br]from the outside.

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It comes from the inside.

1:12:15.264,1:12:18.147
It is the voice[br]from the Buddha from within

1:12:18.527,1:12:21.384
calling us to go home to ourselves.

1:12:21.524,1:12:23.992
It is the voice of Jesus Christ

1:12:24.177,1:12:26.485
calling us to go home to ourselves,

1:12:27.128,1:12:32.403
to be alive again.

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To be resurrected again.

1:12:43.640,1:12:46.861
Without mindfulness[br]we are not alive.

1:12:47.135,1:12:49.795
We live like dead people.

1:12:50.527,1:12:52.576
The bell helps us

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to come home to ourselves[br]with mindfulness.

1:12:56.199,1:13:01.994
Mindfulness is the Holy Spirit.

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When we have mindfulness in ourselves,

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we are fully alive,

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we are fully present[br]to live our life.

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Mindfulness has the power to heal.

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Jesus is inhabited[br]by the Holy Spirit.

1:13:28.431,1:13:30.100
In the Buddhist tradition,

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we see that the Holy Spirit[br]is made of three elements:

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mindfulness,[br]concentration, insight.

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That will bring compassion to you.

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So it is not something vague, abstract.

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With the practice[br]we can generate

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mindfulness,[br]concentration and insight.

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We can allow the Holy Spirit[br]to inhabit us

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for the healing and[br]the transformation to be possible.

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During the time we sit together,

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and listen and breathe together,

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the bell helps us[br]to go home to the here and the now.

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There is a practice called[br]deep listening.

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We don't listen just with our ears.

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We can invite[br]all the cells in our body

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to join us in listening.

1:14:44.955,1:14:49.659
The sound of the bell will penetrate deep[br]into every cell of our body.

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That is possible.

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We know that all our ancestors,

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blood and spiritual ancestors,

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they are fully present[br]in every cell of our body.

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We may like to invite all of them

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to join us in listening to the bell.

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And become alive again.

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We think that our ancestors[br]are no longer alive.

1:15:21.449,1:15:23.200
That is not true.

1:15:23.367,1:15:27.931
They are always alive[br]in every cell of our body.

1:15:28.330,1:15:31.575
We can get in touch with them[br]at any time we want.

1:15:32.034,1:15:33.874
We can talk to them.

1:15:34.044,1:15:36.407
We can invite them to walk with us,

1:15:36.602,1:15:38.119
to breathe with us

1:15:38.339,1:15:41.336
and to listen to the bell with us.

1:15:42.467,1:15:44.834
When you hear the bell,

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you may like to invite[br]all your ancestors in you

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to join you in listening.

1:15:51.034,1:15:54.404
Listening like that[br]can be very healing,

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transforming also.

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The bell master is there to help us

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to go home to ourselves

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and enjoy breathing.

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Usually when you hear[br]the full sound of the bell,

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you practice breathing in[br]and out three times.

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Breathing in you say,

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"I listen, I listen."

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And if you have[br]all your ancestors listening with you,

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you say, "We listen, we listen."

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This is not an "I",[br]this is a "we".

1:16:33.734,1:16:36.300
"We listen, we listen."

1:16:36.461,1:16:37.968
And while breathing out, you say,

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"This wonderful sound

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brings us back[br]to our true home."

1:16:44.101,1:16:47.402
Our true home[br]is here and now.

1:16:47.670,1:16:50.063
Our true home[br]is the Kingdom of God.

1:16:54.004,1:16:56.302
Breathing in, I say,

1:16:57.035,1:17:00.864
"We listen, we are truly listening."

1:17:01.073,1:17:03.195
Breathing out, I say,

1:17:03.379,1:17:05.627
"This wonderful sound[br]brings us back

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to our true home,[br]to the Kingdom of God."

1:17:08.694,1:17:12.395
You enjoy breathing in[br]and out three times.

1:17:13.234,1:17:16.760
Then the bell master[br]may invite the second sound.

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And every one of us[br]have a chance to enjoy

1:17:20.389,1:17:23.807
three more in-breaths[br]and out-breaths that way.

1:17:23.974,1:17:26.927
Three sounds of the bell mean

1:17:27.105,1:17:30.236
nine in-breaths and out-breaths.

1:17:30.531,1:17:34.451
A good bell master[br]would allow ourselves

1:17:35.194,1:17:37.691
enough time to enjoy...

1:18:05.125,1:18:11.031
(The Plum Village Online Monastery)

1:18:20.684,1:18:24.240
(Mindful online broadcasts[br]like this are supported

1:18:24.454,1:18:26.618
by viewers like you.)

1:18:26.878,1:18:29.864
(Donate at http:// pvom.org)

1:18:29.974,1:18:32.474
(Thank you for your generosity)

1:18:32.974,1:18:37.768
... with mindfulness, concentration,[br]insight and compassion

1:18:38.013,1:18:40.776
that will help to heal us.

1:18:51.496,1:18:53.078
(Bell)

1:18:57.671,1:19:03.789
(Bell)

1:19:24.699,1:19:30.574
(Bell)

1:19:53.054,1:19:59.549
(Bell)

1:20:25.470,1:20:27.637
The energy is good.

1:20:27.784,1:20:29.286
(Laughter)

1:20:30.857,1:20:33.451
Now let us massage our feet

1:20:33.698,1:20:36.967
and be ready to stand up[br]when we hear the small bell.

1:20:40.168,1:20:44.061
(Mindful online broadcasts[br]like this are supported

1:20:44.479,1:20:48.822
by viewers like you.)

1:20:49.174,1:20:57.296
(Donate at http://pvom.org)

1:20:57.797,1:21:01.896
(Thank you for your generosity)

1:21:02.328,1:21:11.500
(The Plum Village Online Monastery)