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Dear friends,
welcome to the retreat for educators.

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This is a retreat,

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therefore we will be
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,
our anger and so on

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because while breathing in

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we focus our attention
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
time you breathe in.

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Is it OK?

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Mindfulness is always 
mindfulness of something

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and when you practice 
breathing in and out mindfully

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that is called mindfulness of breathing.

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When you practice walking mindfully 
that is called mindfulness of walking.

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

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The energy of mindfulness
generated by the breathing or the walking

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

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So breathing in you bring 
your mind home to your body

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and you need only 2, 3 seconds
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
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
refreshing and healing elements

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are available in the present moment.

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Because the past is already gone
and the future is not yet there

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

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You are not lost in the past, 
you are not lost in the future.

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

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

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

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Breathing in can be a
very pleasant thing to do.

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

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we find breathing in mindfully
very pleasant.

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And when you breathe in mindfully 
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
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,
in your projects.

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

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You become fully alive,
fully present.

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

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And our body
is the first wonder of life.

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It contains mother earth, father
son, the stars and everything,

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including our ancestors.

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Breathing in I know I have a body
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
there is tension and pain in your body.

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

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because we may have allowed tension to be
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
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
to be released from our body.

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That is one of the most
practiced exercises of mindful breathing.

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

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breathing out I release
the tension in my body.

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

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Everywhere you can practice
mindful breathing

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

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Of course, this exercise can be practiced
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
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
practice to our students

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

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There are school teachers
who begin the class

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by breathing in and out 
mindfully with their students.

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It takes a few minutes;
one or two or three.

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They are trying together to be there

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and to release
the tension in their bodies.

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It helps the work
of teaching and learning.

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

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in order to breathe in mindfully,
breathe out mindfully.

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There is another energy that goes along 
with mindfulness.

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That is concentration.

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When you are mindful of something,
when you are very mindful something,

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you are naturally concentrated
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
is there as a wonder.

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

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If you continue
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
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
in just a few seconds


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of mindfulness and concentration.

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Suppose we practice
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
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

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who was about to be executed

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because he had killed someone.

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Spending time in his cell in prison,

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suddenly he saw
the blue sky through the skylight.

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

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Of course he had seen
the blue sky many times,

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but this is the first time
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
live before the execution.

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A Catholic priest came

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in order to perform the ritual that is 
needed for a dying person.

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He did not want
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,
he is not alive.

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That mindfulness inhabits him
but not the priest.

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He said there are people
who live like dead people.

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It becomes a morgue.

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There are people around us
but they are not truly alive.

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They carry their dead body
and circulate around us

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because they are not inhabited
by the energy of mindfulness.

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So when you breathe in
that insight comes:

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

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Knowing that you are alive
is already an insight.

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To be alive is a miracle.
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
dead does not breathe in anymore.

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You who are breathing in,
you are alive.

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So just breathing in
you touch the wonder,

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the fact that you are alive.

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That is an insight,

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and that insight liberates you
from forgetfulness, anger, fear.

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Because life is so precious.

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When you breathe out you can already
celebrate the fact that you are alive.

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Breathing in, I know I am alive.

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Breathing out, I smile to life
in me and around me.

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That is a celebration of life.

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You need only 2, 3 seconds in order to
wake up to the fact that you are alive.

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

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

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Mindfulness brings
concentration and insight.

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

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You realize that to be alive

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and to witness the wonders of life

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that are fully present
in the here and the now

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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
is my first true home.

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Breathing in, I know
there is tension in my body.

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Breathing out, I allow the tension
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,
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
home to your body,

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your mind becomes one with your body.

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This state of oneness
between body and mind

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you can recognize
the many conditions of happiness

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that are already there.

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Many of us think
that happiness is not possible now.

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They don't believe it.

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They think you should
run into the future

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and get some more
conditions for happiness.

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Most of us think and behave like that.

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But with mindfulness we can establish 
ourselves in the present moment

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and we can realize that we have
so many conditions of happiness

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that are already available.

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More than enough for us
to be joyful and to be happy,

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right here and right now.

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

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one page is not enough,
two pages are not enough,

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three pages are not enough,

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ten pages are not enough.

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

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So mindfulness allows us to recognize
the many conditions of happiness

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that are available.

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That makes you generate
a feeling of joy,

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a feeling of happiness

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easily and right away.

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Suppose we practice 
mindfulness of the eyes.

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Breathing in, I'm aware of my eyes.

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Breathing out, I smile to my eyes.

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When I'm mindful of my eyes
I discover the insight

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that I have eyes
still in good condition.

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If I open my eyes I can get in touch

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with the paradise of forms and colors.

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A paradise of forms and colors
is available to me

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in the present moment.

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Because I have eyes,
still in good condition.

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For those of us
who have lost our eyesight

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our deepest desire may be

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to recover our eyesight
in order to enjoy,

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just contemplate the paradise
of forms and colors.

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So our eyes, in good condition,

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is one of the conditions of happiness.

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Breathing in, becoming aware,
mindful of our eyes

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helps us to recognize
one condition of happiness.

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If we continue like that,

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we see thousands
of conditions of happiness

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in our body;
our heart still operates normally,

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our lungs, our feet are strong enough
for us to walk and climb.

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So many conditions of happiness
inside of us and around us.

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More than enough for you
to generate a feeling of joy,

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a feeling of happiness,
right here and right now.

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You don't need to run into the future

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to look for more
conditions of happiness.

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A good practitioner of mindfulness
should be able to create a feeling of joy,

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a feeling of happiness whenever she wants.

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For her enjoyment, for her nourishment
and healing.

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Schoolteachers can afford
joy and happiness

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by the practice of mindfulness 
of breathing, of walking.

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From your parking lot,
walking to your school.

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You can enjoy every step.

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You can enjoy the practice
of mindful walking.

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You can combine 
your breath and your steps.

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Breathing in you may like
to make two steps.

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You pay attention to the contact 
between your foot and the ground.

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Don't let your mind here,

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bring it down
to the sole of your foot

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and touch the ground mindfully.

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Walk as if you kiss the Earth,
Mother Earth, with your feet.

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You are mindful of Mother Earth.

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You are mindful of your touching
of Mother Earth with your foot.

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That can be very pleasant.

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You don't have to suffer.

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00:22:22,800 --> 00:22:28,125
You don't have to make
a special effort in order to do so.

247
00:22:28,798 --> 00:22:34,764
While you touch the ground with your foot
you can say, "I have arrived."

248
00:22:38,194 --> 00:22:40,541
"I have arrived."

249
00:22:40,676 --> 00:22:44,069
You can combine
your in breath with two steps.

250
00:22:44,155 --> 00:22:48,066
"I have arrived, I have arrived."

251
00:22:49,032 --> 00:22:54,455
I have arrived at the destination of life

252
00:22:54,996 --> 00:22:58,334
because life
is in the here and the now.

253
00:22:58,723 --> 00:23:04,673
I have arrived in the here and the now
where life is available.

254
00:23:07,628 --> 00:23:12,174
So, "I have arrived" means I have arrived 
in the present moment,

255
00:23:12,498 --> 00:23:16,610
In the here and the now
where life is available.

256
00:23:17,639 --> 00:23:23,400
You arrive with every step,
you arrive with every breath.

257
00:23:25,195 --> 00:23:31,234
Because we have been running
for our whole life.

258
00:23:32,734 --> 00:23:35,934
We have been sacrificing
the present moment

259
00:23:36,031 --> 00:23:38,334
for the sake of the future.

260
00:23:39,076 --> 00:23:44,300
We are not capable of being happy
right in the present moment.

261
00:23:44,505 --> 00:23:48,134
So now this is a kind of revolution.

262
00:23:48,222 --> 00:23:54,229
A kind of a resistance.

263
00:23:55,002 --> 00:23:57,496
You resist the running.

264
00:23:57,597 --> 00:24:00,164
You don't want to run anymore.

265
00:24:00,224 --> 00:24:03,232
You feel comfortable and at peace

266
00:24:03,965 --> 00:24:06,130
in the present moment,

267
00:24:06,247 --> 00:24:09,163
and that is why
you pronounce the words,

268
00:24:09,234 --> 00:24:14,527
"I have arrived in the here
and the now, where life is.

269
00:24:14,796 --> 00:24:17,796
I don't want to run anymore."

270
00:24:19,398 --> 00:24:23,593
Mindfulness gives us enough strength 
in order to resist the running.

271
00:24:24,091 --> 00:24:27,125
The running has become
a strong habit for most of us.

272
00:24:32,267 --> 00:24:36,097
So we stop running with every step,

273
00:24:36,336 --> 00:24:39,465
I have arrived,
I have arrived.

274
00:24:39,994 --> 00:24:43,894
For those of us
who are used to the practice

275
00:24:44,193 --> 00:24:48,262
we can arrive 100%
to the here and the now.

276
00:24:50,335 --> 00:24:53,035
When you can arrive 100%
to the here and the now

277
00:24:53,197 --> 00:24:56,280
you feel peace
and happiness right away.

278
00:24:58,898 --> 00:25:03,395
In the beginning we might like to try
slow walking meditation.

279
00:25:05,197 --> 00:25:09,529
Breathing in you just make one step,
not two steps.

280
00:25:10,092 --> 00:25:12,934
And you say, "I have arrived."

281
00:25:15,810 --> 00:25:19,066
Invest all your mind and body
into the step

282
00:25:19,232 --> 00:25:23,364
and try to arrive 100%

283
00:25:23,534 --> 00:25:25,966
into the here and the now.

284
00:25:26,958 --> 00:25:29,934
If you have not arrived 100%,

285
00:25:30,130 --> 00:25:33,664
you might have arrived
only 20%, 25%.

286
00:25:34,033 --> 00:25:36,794
In that case don't make another step. 


287
00:25:36,937 --> 00:25:40,734
Stand here, breathe out
and breathe in again.

288
00:25:41,200 --> 00:25:43,933
Challenge yourself.

289
00:25:45,194 --> 00:25:50,503
Until you can arrive 100%
in the here and the now.

290
00:25:53,334 --> 00:25:56,096
Then you smile, the smile of victory

291
00:25:56,202 --> 00:25:58,735
and then you make another step.

292
00:25:59,095 --> 00:26:02,036
I have arrived, I am home.

293
00:26:02,169 --> 00:26:06,804
My home is right here
in the present moment.

294
00:26:11,050 --> 00:26:14,368
If you know how to walk like that,

295
00:26:14,895 --> 00:26:16,894
touching the present moment deeply

296
00:26:17,151 --> 00:26:19,441
you will find out, like us,

297
00:26:19,539 --> 00:26:25,131
that the Kingdom of God is available
in the here and the now on Earth.

298
00:26:32,476 --> 00:26:35,163
You don't need to die in order to go 
to the Kingdom of God,

299
00:26:35,259 --> 00:26:37,896
it may be too late.

300
00:26:39,263 --> 00:26:43,194
But if you are inhabited
by the energy of mindfulness,

301
00:26:43,387 --> 00:26:45,494
concentration and insight

302
00:26:45,625 --> 00:26:48,732
one step is enough for you
to touch the Kingdom of God

303
00:26:48,859 --> 00:26:50,801
in the here and the now.

304
00:26:50,887 --> 00:26:53,949
It is very healing, very nourishing.

305
00:26:54,394 --> 00:26:57,675
From the parking lot,
walking to your classroom

306
00:26:57,901 --> 00:27:00,197
you can walk like that.

307
00:27:00,837 --> 00:27:05,128
Every step releases
the tension in your body,

308
00:27:05,264 --> 00:27:10,294
every step helps you
to enjoy your body,

309
00:27:10,866 --> 00:27:13,908
the blue sky, the white cloud,

310
00:27:14,136 --> 00:27:15,929
the beautiful trees.

311
00:27:16,174 --> 00:27:18,425
You are in the Kingdom of God.

312
00:27:18,661 --> 00:27:23,526
That flower belongs
to the Kingdom for me.

313
00:27:24,871 --> 00:27:29,368
If you look deeply into a flower
you see the Kingdom inside.

314
00:27:30,594 --> 00:27:32,390
You see the Kingdom of God

315
00:27:32,630 --> 00:27:35,234
and you see God in it.

316
00:27:38,337 --> 00:27:42,330
A flower, a tree, a cloud,

317
00:27:44,696 --> 00:27:48,527
everything is a manifestation
from the Kingdom of God.

318
00:27:48,865 --> 00:27:52,567
If you get in touch deeply with 
mindfulness and concentration

319
00:27:52,827 --> 00:27:54,464
you get insight,

320
00:27:54,734 --> 00:27:56,995
you know that
the Kingdom is available

321
00:27:57,197 --> 00:27:59,397
in the here and the now.

322
00:28:01,865 --> 00:28:05,134
If you have
some mindfulness, concentration,

323
00:28:05,529 --> 00:28:09,432
then you have the Kingdom.

324
00:28:11,301 --> 00:28:14,462
The Kingdom is available,

325
00:28:14,574 --> 00:28:18,930
the problem is whether
you are available to the Kingdom.

326
00:28:22,295 --> 00:28:25,794
You don't have to go
and look for the Kingdom elsewhere

327
00:28:25,906 --> 00:28:28,667
or in the future.
It is right there.

328
00:28:30,334 --> 00:28:33,237
To make yourself 
available to the Kingdom,

329
00:28:33,400 --> 00:28:35,934
that's not too difficult.

330
00:28:36,107 --> 00:28:38,740
Just breathe in mindfully,

331
00:28:40,696 --> 00:28:46,908
concentrating on your step
and you touch the Kingdom.

332
00:28:48,601 --> 00:28:50,232
With the practice,

333
00:28:50,425 --> 00:28:53,667
you touch the Kingdom
deeper and deeper every day.

334
00:29:01,268 --> 00:29:03,995
The Kingdom is happiness.

335
00:29:04,173 --> 00:29:09,100
You realize that true happiness
is made of mindfulness,

336
00:29:09,605 --> 00:29:11,928
concentration and insight.

337
00:29:12,080 --> 00:29:15,068
True happiness
is not made of fame,

338
00:29:18,332 --> 00:29:22,461
power, wealth and sex.

339
00:29:23,408 --> 00:29:26,490
Because there are those
who have plenty of these four things

340
00:29:26,706 --> 00:29:29,307
but they suffer very deeply.

341
00:29:29,962 --> 00:29:34,529
True happiness is made
of understanding, insight and love.

342
00:29:36,597 --> 00:29:40,260
The energy of mindfulness, 
concentration and insight

343
00:29:41,331 --> 00:29:45,429
brings you understanding,
compassion, love and joy.

344
00:29:47,072 --> 00:29:49,729
So a practitioner of mindfulness

345
00:29:49,865 --> 00:29:53,462
is capable of generating
a feeling of joy,

346
00:29:53,755 --> 00:29:57,411
a feeling of happiness
whenever he wants.

347
00:29:58,302 --> 00:30:01,395
Because the energy
of mindfulness helps him

348
00:30:01,566 --> 00:30:04,194
to get in touch with
the many conditions of happiness

349
00:30:04,410 --> 00:30:06,812
which are already available,

350
00:30:07,164 --> 00:30:10,130
even the Kingdom is available.

351
00:30:14,991 --> 00:30:19,467
The practice of mindfulness
is the practice of joy.

352
00:30:19,726 --> 00:30:22,700
It is an art of living.

353
00:30:23,467 --> 00:30:26,033
With mindfulness,
concentration and insight

354
00:30:26,172 --> 00:30:29,036
you can always generate

355
00:30:29,242 --> 00:30:33,400
a feeling of joy
and happiness for yourself.

356
00:30:35,769 --> 00:30:43,224
Then with the energy of mindfulness
you can also handle a painful feeling,

357
00:30:44,231 --> 00:30:46,834
a painful emotion.

358
00:30:55,634 --> 00:30:59,094
If you do not have
the energy of mindfulness,

359
00:30:59,295 --> 00:31:06,740
you'll be afraid of
being overwhelmed by the pain,

360
00:31:06,909 --> 00:31:09,363
the suffering inside.

361
00:31:11,467 --> 00:31:15,700
That is why many of us are trying
to run away from ourselves.

362
00:31:17,706 --> 00:31:20,064
We think that
if we go home to ourselves

363
00:31:20,221 --> 00:31:22,857
we have to encounter a block of pain,

364
00:31:23,031 --> 00:31:26,268
sorrow, fear and despair in us.

365
00:31:26,491 --> 00:31:32,092
That is why most of us
are trying to run away from ourselves.

366
00:31:32,460 --> 00:31:38,134
We try to consume in order to
cover up the suffering inside.

367
00:31:40,841 --> 00:31:45,096
We try to eat something,
we try to listen to music,

368
00:31:45,270 --> 00:31:47,710
we try to go to the Internet.

369
00:31:47,863 --> 00:31:51,194
We try to pick up a newspaper,
we try to do everything

370
00:31:51,474 --> 00:31:53,594
in order to get busy

371
00:31:53,760 --> 00:31:56,767
and not to have to
encounter the loneliness,

372
00:31:56,861 --> 00:32:00,122
the despair, the anger inside of us.

373
00:32:00,299 --> 00:32:03,098
We are afraid of our own suffering.

374
00:32:04,298 --> 00:32:08,534
But those of us
who know the practice of mindfulness,

375
00:32:08,682 --> 00:32:10,526
we are not afraid.

376
00:32:10,664 --> 00:32:14,206
Because generating
the energy of mindfulness

377
00:32:14,373 --> 00:32:17,469
we can go home with strength,

378
00:32:17,764 --> 00:32:20,403
with that energy of mindfulness

379
00:32:20,591 --> 00:32:25,781
we can recognize the pain
and embrace it tenderly.

380
00:32:27,075 --> 00:32:30,965
You can smile to your pain,
your sorrow, your fear.

381
00:32:31,301 --> 00:32:35,966
The suffering inside yourself,

382
00:32:36,334 --> 00:32:40,734
you know how to handle it.

383
00:32:40,968 --> 00:32:46,365
So mindfulness, beside the power to help 
you to create joy and happiness,

384
00:32:46,693 --> 00:32:49,672
it helps you know how to suffer,

385
00:32:49,861 --> 00:32:54,315
how to handle pain,
sorrow and fear in us.

386
00:32:55,460 --> 00:33:00,873
The way a mother does,
holding her baby.

387
00:33:01,528 --> 00:33:03,795
When the baby suffers,

388
00:33:03,999 --> 00:33:06,431
the mother picks the baby up

389
00:33:06,634 --> 00:33:10,298
and holds the baby tenderly like this.

390
00:33:12,304 --> 00:33:17,394
The mother is made of tenderness.

391
00:33:18,734 --> 00:33:24,961
The mother does not know yet
why the baby suffers.

392
00:33:26,441 --> 00:33:29,794
But the fact that she's holding
the baby tenderly, like this,

393
00:33:29,969 --> 00:33:32,765
can help the baby suffer less.

394
00:33:32,947 --> 00:33:34,671
Already.

395
00:33:35,064 --> 00:33:39,864
The practitioner of mindfulness
does very much the same.

396
00:33:40,398 --> 00:33:44,331
First of all, he recognizes
the pain inside of him,

397
00:33:44,498 --> 00:33:51,595
and secondly he holds,
he embraces that pain tenderly.

398
00:33:53,492 --> 00:33:57,497
Breathing in
I know that anger is in me,

399
00:33:58,051 --> 00:34:01,330
that despair is in me.

400
00:34:01,927 --> 00:34:05,732
Breathing out,
I smile and hold my anger,

401
00:34:06,367 --> 00:34:09,687
mindfully and tenderly.

402
00:34:11,202 --> 00:34:14,435
If you continue to breathe
and to walk like that,

403
00:34:14,994 --> 00:34:18,626
embracing your fear,
your anger, you suffer less.

404
00:34:18,729 --> 00:34:20,868
After a few minutes of practice

405
00:34:21,025 --> 00:34:25,062
like the baby
being held by the mother

406
00:34:25,169 --> 00:34:27,074
suffers less.

407
00:34:28,100 --> 00:34:32,426
The fact is
that if we know how to suffer

408
00:34:32,730 --> 00:34:35,998
we suffer much less
than other people.

409
00:34:36,698 --> 00:34:39,699
We are not overwhelmed
by the suffering.

410
00:34:39,898 --> 00:34:42,075
And the way is simple.

411
00:34:42,164 --> 00:34:45,629
With the practice
of mindful breathing, mindful walking

412
00:34:45,794 --> 00:34:49,570
you have enough
of that energy called mindfulness.

413
00:34:50,299 --> 00:34:52,033
And with that energy

414
00:34:52,194 --> 00:34:55,978
you will not be overwhelmed
by the pain inside.

415
00:34:56,277 --> 00:34:59,624
With that energy
you can recognize your pain

416
00:34:59,793 --> 00:35:01,942
and embrace it.

417
00:35:03,324 --> 00:35:08,164
Maybe in the beginning
we need someone else to support us.

418
00:35:08,996 --> 00:35:11,160
Someone else sitting with us,

419
00:35:11,275 --> 00:35:13,895
walking with us,
breathing in mindfully,

420
00:35:14,094 --> 00:35:16,225
walking mindfully.

421
00:35:16,544 --> 00:35:20,429
who lends us 
his or her energy of mindfulness.

422
00:35:21,861 --> 00:35:24,928
Because if we are
a beginner in the practice

423
00:35:25,566 --> 00:35:28,894
our mindfulness
might not be strong enough

424
00:35:29,501 --> 00:35:32,734
to do the work of recognizing
and holding the pain.

425
00:35:33,667 --> 00:35:39,131
So with a friend, with a co-practitioner
doing the same, we are stronger.

426
00:35:40,929 --> 00:35:46,905
If you have 3 friends, 4, 5 doing that
then it is much easier for you

427
00:35:47,101 --> 00:35:52,470
to recognize the pain in you
and to embrace the pain

428
00:35:52,691 --> 00:35:56,175
and suffer less
after a few minutes of practice.

429
00:35:57,495 --> 00:36:02,736
If schoolteachers know how to do that,
they can teach their students.

430
00:36:03,663 --> 00:36:07,102
Because although they are still young, 


431
00:36:07,603 --> 00:36:12,141
but already they have a lot of pain
and suffering in them.

432
00:36:13,234 --> 00:36:16,433
We can, as teachers,
breathe in and out

433
00:36:16,656 --> 00:36:18,901
generating the energy of mindfulness

434
00:36:19,104 --> 00:36:22,547
and help our students to suffer less.

435
00:36:25,139 --> 00:36:28,432
That is a very beautiful thing to see.

436
00:36:31,234 --> 00:36:33,276
If teachers know how to do that,

437
00:36:33,456 --> 00:36:36,725
they can transmit the practice
to the students.

438
00:36:40,796 --> 00:36:48,609
And then, holding the suffering
and listening to our suffering

439
00:36:50,801 --> 00:36:54,999
we'll come to understand
the nature of our suffering.

440
00:36:56,333 --> 00:37:00,870
Understanding suffering
will always bring about compassion.

441
00:37:04,025 --> 00:37:07,290
And compassion
is the fourth kind of energy

442
00:37:07,989 --> 00:37:11,702
born from mindfulness,
concentration and insight.

443
00:37:12,641 --> 00:37:15,728
Compassion has the power to heal.

444
00:37:17,265 --> 00:37:20,726
It can transform anger.

445
00:37:22,042 --> 00:37:24,367
Anger makes us sick.

446
00:37:26,098 --> 00:37:29,961
Compassion is the antidote for anger.

447
00:37:31,394 --> 00:37:34,133
When you look at him or her,

448
00:37:36,543 --> 00:37:40,927
if you are mindful enough,
concentrated enough,

449
00:37:41,652 --> 00:37:45,272
you can see
a lot of suffering in that person.

450
00:37:47,825 --> 00:37:52,598
That person has a lot of suffering
in him or in her,

451
00:37:53,004 --> 00:37:56,069
but does not know
how to handle the suffering,

452
00:37:56,644 --> 00:37:59,302
does not know how to suffer less.

453
00:38:00,362 --> 00:38:06,209
That person continues to be
a victim of his own suffering.

454
00:38:09,023 --> 00:38:13,363
No one, so far,
has helped him to suffer less.

455
00:38:14,035 --> 00:38:19,195
That is why he continues to be
the victim of his suffering.

456
00:38:19,634 --> 00:38:25,763
And if you suffer
you are the victim number 2.

457
00:38:27,096 --> 00:38:29,202
Because when you suffer

458
00:38:29,367 --> 00:38:31,996
and you don't know
how to handle your suffering,

459
00:38:32,142 --> 00:38:34,859
you make the people
around you suffer also,


460
00:38:35,027 --> 00:38:39,862
even if it is the closest people to you.

461
00:38:42,069 --> 00:38:48,728
So when you have time and mindfulness
to look into that person

462
00:38:49,642 --> 00:38:53,132
and if you can recognize
the suffering in that person,

463
00:38:53,280 --> 00:38:55,665
the difficulties in that person,

464
00:38:55,902 --> 00:39:00,062
seeing that he's the victim
of his own suffering,

465
00:39:00,225 --> 00:39:02,103
he's helpless,

466
00:39:02,714 --> 00:39:05,598
anger in you is dissolved.

467
00:39:06,721 --> 00:39:09,602
Because your insight about suffering

468
00:39:10,964 --> 00:39:14,302
has brought in
compassion in your heart.

469
00:39:16,001 --> 00:39:22,990
So getting in touch with suffering
always helps us to be compassionate.

470
00:39:24,947 --> 00:39:28,664
That is mindfulness of suffering.

471
00:39:29,361 --> 00:39:32,902
Mindfulness of suffering
is a kind of practice

472
00:39:33,359 --> 00:39:37,196
that can generate
the energy of compassion.

473
00:39:38,134 --> 00:39:40,967
When you are mindful
of his or her suffering,

474
00:39:41,261 --> 00:39:45,098
you begin to understand
the suffering in him or in her.

475
00:39:45,368 --> 00:39:50,941
And that understanding
removes the anger from inside of you.

476
00:39:52,526 --> 00:39:57,835
You don't have the intention
to punish him anymore.

477
00:39:58,058 --> 00:40:01,529
To say something or to do something
to punish him,

478
00:40:01,692 --> 00:40:04,771
because he has dared
to make you suffer.

479
00:40:08,612 --> 00:40:10,569
So it is clear

480
00:40:11,174 --> 00:40:17,702
that understanding suffering always
brings the energy of compassion.

481
00:40:18,668 --> 00:40:24,833
And the energy of compassion
always heals and you suffer less.

482
00:40:26,726 --> 00:40:29,996
When you suffer,
you look at him or her

483
00:40:30,204 --> 00:40:32,561
and don't suffer anymore.

484
00:40:32,740 --> 00:40:36,562
It means you already have
compassion in your heart.

485
00:40:37,631 --> 00:40:44,736
Now you can practice deep listening,


486
00:40:46,432 --> 00:40:51,042
compassionate listening
to help him suffer less.

487
00:40:52,126 --> 00:40:55,024
The other person may be our partner,

488
00:40:55,161 --> 00:40:59,503
our husband,
our wife, our colleague.

489
00:41:01,728 --> 00:41:04,468
When you have seen
the suffering in that person,

490
00:41:04,669 --> 00:41:10,009
you are motivated by a desire
to help him or her suffer less.

491
00:41:11,599 --> 00:41:15,034
Mindfulness of speaking,
mindfulness of listening

492
00:41:15,194 --> 00:41:17,857
helps you to do so.

493
00:41:19,862 --> 00:41:25,599
Compassionate listening and loving speech
can restore communication

494
00:41:25,872 --> 00:41:29,862
and help you to reconcile
with that person.

495
00:41:35,877 --> 00:41:40,936
So if you can see the suffering
in him or in her,

496
00:41:41,139 --> 00:41:43,931
you just come to that person and say,

497
00:41:44,559 --> 00:41:46,629
"My friend, darling,

498
00:41:46,805 --> 00:41:52,563
I know you have suffered quite a lot
during the past many years.

499
00:41:53,792 --> 00:41:57,166
I have not been able
to help you to suffer less.

500
00:41:57,994 --> 00:42:00,142
In fact, I have reacted in such a way

501
00:42:00,360 --> 00:42:02,099
that made you suffer more.

502
00:42:02,294 --> 00:42:03,862
I'm sorry.

503
00:42:04,064 --> 00:42:08,028
It is not my intention
to make you suffer, darling,

504
00:42:08,367 --> 00:42:12,460
just because I did not see
and understand your suffering.

505
00:42:13,896 --> 00:42:16,095
If I had understood your suffering,

506
00:42:16,325 --> 00:42:20,102
I would not have reacted
the way I have.

507
00:42:20,267 --> 00:42:24,326
So please help me,
tell me what is in your heart.

508
00:42:24,459 --> 00:42:27,292
Tell me of your suffering,
your difficulties,

509
00:42:28,060 --> 00:42:30,094
help me to understand."

510
00:42:30,298 --> 00:42:34,442
That is the kind of talking
we call loving speech.

511
00:42:35,334 --> 00:42:38,825
If you have some amount
of compassion in your heart,

512
00:42:39,140 --> 00:42:41,601
you can talk like that.

513
00:42:42,434 --> 00:42:44,332
In the beginning you don't believe

514
00:42:44,498 --> 00:42:46,663
that you can
talk to him or to her like that,

515
00:42:46,806 --> 00:42:49,110
because you are so angry at that person.

516
00:42:49,301 --> 00:42:53,836
But now, as you have seen and understood
the suffering in that person,

517
00:42:55,261 --> 00:43:00,704
you are motivated by a desire
to help him or her suffer less.

518
00:43:00,899 --> 00:43:06,299
So you can talk like that
with him or her

519
00:43:07,361 --> 00:43:10,029
in a language called loving speech,

520
00:43:10,249 --> 00:43:12,102
compassionate speech.

521
00:43:12,294 --> 00:43:15,026
That can always open the heart,

522
00:43:15,193 --> 00:43:18,195
open the door
of the heart of someone.

523
00:43:18,836 --> 00:43:23,625
Then you can sit there and listen.

524
00:43:27,840 --> 00:43:31,495
During the time of listening,

525
00:43:33,060 --> 00:43:36,226
you maintain compassion alive
in your heart

526
00:43:36,496 --> 00:43:39,842
so you can listen for one hour or more.

527
00:43:41,035 --> 00:43:43,637
Because compassion protects you.

528
00:43:47,662 --> 00:43:57,795
While telling you things
the other person may be bitter, angry.

529
00:43:59,099 --> 00:44:01,370
What the other person says

530
00:44:01,592 --> 00:44:10,392
may be full of bitterness,
full of wrong perceptions.

531
00:44:12,332 --> 00:44:16,761
What you hear might touch
on the anger and irritation in you,

532
00:44:17,375 --> 00:44:20,862
and you lose your capacity of listening.

533
00:44:24,753 --> 00:44:27,476
But if you practice mindful breathing

534
00:44:29,174 --> 00:44:32,896
and preserve compassion in you,
you are protected.

535
00:44:34,974 --> 00:44:37,999
Breathing in and out
you remind yourself 


536
00:44:38,608 --> 00:44:42,974
that I listen to him
with only one purpose,

537
00:44:43,360 --> 00:44:47,595
to help him empty his heart
and suffer less.

538
00:44:51,002 --> 00:44:53,727
Therefore, even if he says wrong things,

539
00:44:53,913 --> 00:44:57,802
I will not interrupt him and correct him.

540
00:44:58,696 --> 00:45:00,296
Because if I did,

541
00:45:00,510 --> 00:45:03,153
I would transform the session
into a debate

542
00:45:03,473 --> 00:45:05,837
and I ruin the session.

543
00:45:06,792 --> 00:45:09,874
Later on, in a few days,

544
00:45:10,372 --> 00:45:13,663
I may offer him or her
some information

545
00:45:14,366 --> 00:45:18,357
to help him or her
to correct his perceptions.

546
00:45:18,541 --> 00:45:19,967
But not now.

547
00:45:20,128 --> 00:45:22,109
Now is only listening.

548
00:45:22,275 --> 00:45:25,479
If you can breathe in and out
and maintain that awareness alive,

549
00:45:25,798 --> 00:45:28,465
you are protected by compassion

550
00:45:28,932 --> 00:45:33,560
and you can listen
for the whole hour deeply.

551
00:45:33,742 --> 00:45:37,234
That will be very healing
to him or to her.

552
00:45:42,062 --> 00:45:47,806
The practice of listening to the suffering
has to begin with ourselves.

553
00:45:48,030 --> 00:45:51,696
We have to go home
and listen to our own suffering.

554
00:45:53,478 --> 00:45:56,877
Then, when we have suffered less,

555
00:45:57,462 --> 00:45:59,796
when we have enough compassion,

556
00:45:59,995 --> 00:46:02,741
we begin to listen to the other person.

557
00:46:02,970 --> 00:46:05,793
The other person is our partner,

558
00:46:06,132 --> 00:46:08,824
or our father or mother

559
00:46:09,395 --> 00:46:14,705
or whoever lives with us
in the same house.

560
00:46:16,597 --> 00:46:19,430
Then, when we have
restored communication

561
00:46:19,580 --> 00:46:21,867
and reconciled with that person,

562
00:46:22,042 --> 00:46:24,091
we are stronger.

563
00:46:24,301 --> 00:46:28,026
Then we can bring the practice
to our school.

564
00:46:30,964 --> 00:46:35,164
We can practice
with our colleagues in school

565
00:46:35,295 --> 00:46:37,092
and our students,

566
00:46:37,304 --> 00:46:40,596
because all of them suffer.

567
00:46:43,929 --> 00:46:46,795
The students may believe

568
00:46:47,762 --> 00:46:50,840
that their teachers do not suffer,

569
00:46:51,126 --> 00:46:54,422
only they suffer, not their teachers.

570
00:46:54,839 --> 00:46:57,990
We should tell them
that that's not the truth.

571
00:46:58,195 --> 00:47:00,760
We, schoolteachers, we suffer like you.

572
00:47:02,926 --> 00:47:06,762
But as I have learned
how to handle my suffering,

573
00:47:06,939 --> 00:47:09,034
I suffer less now.

574
00:47:09,262 --> 00:47:13,125
If you want,
I can help you to practice

575
00:47:13,294 --> 00:47:15,061
in order to suffer less.

576
00:47:15,202 --> 00:47:17,224
You have difficulties with your parents,

577
00:47:17,391 --> 00:47:20,462
with your family, with your studies.

578
00:47:22,862 --> 00:47:27,504
We can spend time together
and help each other to suffer less.

579
00:47:28,462 --> 00:47:36,593
So that kind of deep listening
and loving speech,

580
00:47:36,992 --> 00:47:40,564
practiced with our students,

581
00:47:40,740 --> 00:47:48,894
helps remove the obstacles
between teachers and students.

582
00:47:49,192 --> 00:47:52,268
If they understand your suffering,

583
00:47:53,693 --> 00:47:56,995
they will not continue
to make you suffer anymore.

584
00:47:57,211 --> 00:48:00,134
If we understand their suffering,

585
00:48:01,495 --> 00:48:04,664
we will know how
to help them to suffer less.

586
00:48:04,832 --> 00:48:09,599
Together we improve the quality
of teaching and of learning,

587
00:48:10,010 --> 00:48:14,558
and the classroom becomes
a very pleasant place to be

588
00:48:14,837 --> 00:48:17,035
for both sides.

589
00:48:41,732 --> 00:48:43,506
(Bell)

590
00:48:45,259 --> 00:48:51,319
(Bell)

591
00:48:52,807 --> 00:48:56,831
Dear friends, you may massage your feet
if you like.

592
00:49:30,863 --> 00:49:33,297
I draw a circle,

593
00:49:34,929 --> 00:49:40,595
representing the schoolteacher.

594
00:49:43,928 --> 00:49:47,933
The schoolteacher has his partner,

595
00:49:50,738 --> 00:49:54,302
his son and daughter and so on.

596
00:49:56,335 --> 00:50:02,526
So we are eager to help our partner,
other members of our family

597
00:50:02,794 --> 00:50:05,133
to suffer less.

598
00:50:07,166 --> 00:50:09,101
And we are eager also

599
00:50:09,239 --> 00:50:15,075
to help our colleagues in schools
and our students

600
00:50:17,262 --> 00:50:19,132
to suffer less.

601
00:50:19,249 --> 00:50:25,001
We have the tendency
of trying to do something.

602
00:50:28,032 --> 00:50:31,832
"I want to do something
to improve the situation."

603
00:50:32,124 --> 00:50:34,391
That's what we want.

604
00:50:34,865 --> 00:50:37,324
But according to this practice,

605
00:50:37,708 --> 00:50:42,465
we should not be too eager
to do something right away.

606
00:50:46,132 --> 00:50:51,302
The first thing
is to go home to us.

607
00:50:53,173 --> 00:50:55,929
With the practice of mindful breathing,

608
00:50:56,331 --> 00:50:59,233
with the practice of mindful walking,

609
00:51:01,360 --> 00:51:07,172
we can calm down
our feelings, our emotions,

610
00:51:08,102 --> 00:51:13,830
we can bring in a feeling of joy
and happiness to nourish us.

611
00:51:15,027 --> 00:51:17,842
We can listen to our own suffering

612
00:51:18,020 --> 00:51:21,083
in order to allow
the energy of compassion

613
00:51:21,263 --> 00:51:23,629
to be born and to heal.

614
00:51:23,764 --> 00:51:27,892
That is what we should begin with.

615
00:51:28,441 --> 00:51:33,562
We can do that with the support
of co-practitioners.

616
00:51:33,832 --> 00:51:41,888
Those who share
the same kind of insight

617
00:51:42,189 --> 00:51:46,564
as how to improve the situation.

618
00:51:50,468 --> 00:51:55,228
When you have enough peace,
joy and compassion,

619
00:51:55,356 --> 00:51:57,708
and you suffer less,

620
00:51:58,577 --> 00:52:02,896
you can go to him or to her, your partner,

621
00:52:04,363 --> 00:52:06,895
the person who is closest to you

622
00:52:06,997 --> 00:52:10,126
and help him or her
to do the same.

623
00:52:12,368 --> 00:52:16,202
Of course, the other person
has to do like you.

624
00:52:16,662 --> 00:52:19,633
You help him or her
to go back to herself

625
00:52:20,326 --> 00:52:23,662
and take care of the things inside.

626
00:52:24,896 --> 00:52:27,794
How to release the tension in the body,

627
00:52:28,462 --> 00:52:32,462
how to generate
a feeling of joy or happiness,

628
00:52:35,628 --> 00:52:38,332
how to listen to the suffering inside

629
00:52:38,438 --> 00:52:41,327
and understand the suffering inside.

630
00:52:41,497 --> 00:52:44,111
The suffering inside of us
carries within itself

631
00:52:44,192 --> 00:52:46,344
the suffering of our father,

632
00:52:46,407 --> 00:52:50,892
of our mother, of our ancestors,
of our nation.

633
00:52:51,662 --> 00:52:54,125
If we understand our suffering,

634
00:52:54,308 --> 00:52:58,159
we understand the suffering
of our father, our mother,

635
00:52:59,431 --> 00:53:02,368
our ancestors, our nation.

636
00:53:03,361 --> 00:53:05,360
We suffer less.

637
00:53:06,434 --> 00:53:08,970
We have enough compassion to help.

638
00:53:09,568 --> 00:53:13,533
After having helped the people
in our own family,

639
00:53:16,374 --> 00:53:19,494
we have a stronger support at home.

640
00:53:19,704 --> 00:53:22,638
Now we can begin to go

641
00:53:23,534 --> 00:53:26,697
and help the people in our workplace,

642
00:53:26,872 --> 00:53:30,266
our colleagues and our students.

643
00:53:31,456 --> 00:53:34,660
The principle is very much the same,

644
00:53:34,841 --> 00:53:38,301
helping them to go home
to themselves and take care.

645
00:53:39,294 --> 00:53:42,997
Always we have to begin like this.

646
00:53:43,294 --> 00:53:47,268
They can also help you
to help other people.

647
00:53:49,836 --> 00:53:55,527
The principle is:
the way out is in.

648
00:53:56,538 --> 00:53:58,872
The way out is in.

649
00:54:07,963 --> 00:54:12,492
Tomorrow we shall have
walking meditation together.

650
00:54:18,665 --> 00:54:22,026
There are those of us
who know the practice.

651
00:54:23,300 --> 00:54:25,364
We shall practice

652
00:54:25,581 --> 00:54:29,733
and support those of us
who are new in the practice.

653
00:54:30,533 --> 00:54:34,497
Every step can generate
the energy of peace.

654
00:54:37,401 --> 00:54:42,109
Every step can release
the tension in our body,

655
00:54:42,627 --> 00:54:44,466
every step can help us get in touch

656
00:54:44,648 --> 00:54:48,499
with the wonders of life
that can nourish and heal.

657
00:54:49,030 --> 00:54:52,541
If we have enough
mindfulness and concentration,

658
00:54:52,727 --> 00:54:55,432
we can touch Mother Earth,

659
00:54:56,532 --> 00:55:00,779
we can touch the Kingdom of God
with every step.

660
00:55:01,999 --> 00:55:03,566
Later on,

661
00:55:03,751 --> 00:55:06,826
we can walk like that
on the railway station,

662
00:55:06,937 --> 00:55:08,794
on the airport,

663
00:55:09,499 --> 00:55:12,063
from the parking lot to our school,

664
00:55:12,298 --> 00:55:16,462
and enjoy the Kingdom
with every step.

665
00:55:19,962 --> 00:55:22,092
I have arrived,

666
00:55:25,563 --> 00:55:27,698
I have arrived.

667
00:55:27,834 --> 00:55:30,170
Two steps while breathing in.

668
00:55:31,171 --> 00:55:34,193
If you like,
you can make three steps.

669
00:55:34,311 --> 00:55:35,896
I have arrived,

670
00:55:35,997 --> 00:55:38,298
arrived, arrived.

671
00:55:38,866 --> 00:55:41,591
I have arrived is not a statement.

672
00:55:42,597 --> 00:55:45,268
That is a realization,

673
00:55:45,577 --> 00:55:48,639
because you have to arrive truly
in the here and the now

674
00:55:48,774 --> 00:55:50,735
with every step.

675
00:55:51,933 --> 00:55:55,449
We have to train ourselves
walking in the Kingdom of God.

676
00:55:59,338 --> 00:56:02,340
If you make two steps
while breathing in,

677
00:56:04,557 --> 00:56:08,097
then you may like to make
three steps while breathing out.

678
00:56:09,252 --> 00:56:11,633
You say, "I am home,

679
00:56:11,906 --> 00:56:14,666
I am home, home."

680
00:56:15,711 --> 00:56:18,456
So the rhythm is 2-3.

681
00:56:31,194 --> 00:56:33,985
I have arrived,
I have arrived,

682
00:56:35,527 --> 00:56:39,198
I am home,
I am home, I am home.

683
00:56:44,526 --> 00:56:48,505
In Plum Village we teach
the children to do the same.

684
00:56:49,068 --> 00:56:51,167
We begin saying...

685
00:56:53,746 --> 00:56:56,651
to teach them how to say 'yes'.

686
00:56:58,563 --> 00:57:00,555
Breathing in, you say

687
00:57:01,349 --> 00:57:04,562
(French) 'yes, yes'.

688
00:57:04,968 --> 00:57:07,276
Teaching the children to say 'yes'.

689
00:57:07,381 --> 00:57:11,569
Because many of them say no, no, no.

690
00:57:12,313 --> 00:57:13,637
(Laughter)

691
00:57:13,734 --> 00:57:16,078
There are so many things
that you have to say yes to.

692
00:57:16,153 --> 00:57:18,252
The blue sky, the flowers,

693
00:57:19,035 --> 00:57:21,493
many things you have to say yes to.

694
00:57:21,600 --> 00:57:23,794
So breathing in, they make two steps

695
00:57:23,880 --> 00:57:25,268
and they say,

696
00:57:25,342 --> 00:57:27,402
(French) 'yes, yes'.

697
00:57:29,253 --> 00:57:32,566
While breathing out, they say,

698
00:57:33,114 --> 00:57:36,774
(French) 'thank you,
thank you, thank you.'

699
00:57:37,402 --> 00:57:40,664
So you can invent
your own words

700
00:57:41,146 --> 00:57:44,852
in order to help you to concentrate.

701
00:57:45,680 --> 00:57:48,704
I have arrived, I have arrived,

702
00:57:49,534 --> 00:57:53,635
I am home, home, home,

703
00:57:53,858 --> 00:57:56,599
are words that can help you
to concentrate

704
00:57:57,104 --> 00:57:59,396
so that you can arrive truly.

705
00:57:59,624 --> 00:58:01,771
I have arrived, I am home.

706
00:58:01,967 --> 00:58:03,784
Later on you may change,

707
00:58:03,881 --> 00:58:06,009
"In the here, in the here,

708
00:58:06,310 --> 00:58:09,059
in the now, now, now."

709
00:58:09,251 --> 00:58:12,083
Because that is the address of life,

710
00:58:12,197 --> 00:58:15,024
the address of the Kingdom of God.

711
00:58:17,607 --> 00:58:22,258
Later on, you may say,

712
00:58:23,102 --> 00:58:26,292
"I am solid, solid.

713
00:58:27,080 --> 00:58:30,631
I am free, free, free."

714
00:58:31,752 --> 00:58:35,000
That is not autosuggestion.

715
00:58:36,054 --> 00:58:37,635
Because if you are mindful

716
00:58:37,947 --> 00:58:40,612
and making steps
and arriving at every step,

717
00:58:40,743 --> 00:58:42,806
you are truly solid.

718
00:58:42,924 --> 00:58:44,537
You are anchored,

719
00:58:44,620 --> 00:58:46,731
you are established
in the here and the now,

720
00:58:46,808 --> 00:58:50,103
you are not being pulled away
by the past or by the future.

721
00:58:50,597 --> 00:58:52,928
Every step helps you

722
00:58:53,041 --> 00:58:57,544
to cultivate more solidity.

723
00:58:58,746 --> 00:59:01,759
"I am solid, I am solid.

724
00:59:02,464 --> 00:59:05,743
I am free, I am free, I am free."

725
00:59:06,457 --> 00:59:09,660
This is not political freedom.

726
00:59:09,839 --> 00:59:15,431
This is freedom from the past,
the future, our worries.

727
00:59:16,482 --> 00:59:20,858
Because as you are solidly
established in the here and the now,

728
00:59:21,166 --> 00:59:27,945
you are free from the regrets,
the sorrow concerning the past,

729
00:59:28,399 --> 00:59:33,466
the fear, the uncertainty
concerning the future.

730
00:59:34,208 --> 00:59:37,235
You walk as a free person.

731
00:59:39,801 --> 00:59:41,273
From the parking lot,

732
00:59:41,434 --> 00:59:43,168
walking to your school,

733
00:59:43,275 --> 00:59:45,694
you walk as a free person.

734
00:59:45,916 --> 00:59:48,245
You stop all the thinking.

735
00:59:48,360 --> 00:59:52,700
Because the thinking removes you
from the here and the now.

736
00:59:53,381 --> 00:59:58,968
That is Noble Silence.

737
00:59:59,594 --> 01:00:03,176
There is a radio
that is going on all the time

738
01:00:03,548 --> 01:00:07,091
called NST,
Non Stop Thinking.

739
01:00:08,415 --> 01:00:11,342
While sitting, breathing and walking,

740
01:00:11,485 --> 01:00:14,927
we turn off that radio,
Non Stop Thinking,

741
01:00:15,164 --> 01:00:19,339
and we enjoy more
every step, every breath.

742
01:00:19,561 --> 01:00:24,175
The healing and the nourishment
take place much more easily

743
01:00:24,454 --> 01:00:27,066
than with the thinking.

744
01:00:27,205 --> 01:00:32,738
That is the mental discourse
always going on in our head.

745
01:00:33,209 --> 01:00:36,907
If you are truly focused
on your breath, on your steps,

746
01:00:37,159 --> 01:00:39,193
you stop the thinking easily

747
01:00:39,306 --> 01:00:42,878
and you enjoy the Kingdom of God
with every step.

748
01:00:43,070 --> 01:00:45,309
It is a habit.

749
01:00:46,057 --> 01:00:48,982
It is like when you learn
playing ping-pong,

750
01:00:49,155 --> 01:00:50,664
or tennis,

751
01:00:50,869 --> 01:00:52,667
you need some training.

752
01:00:52,797 --> 01:00:54,702
This is the same.

753
01:00:54,869 --> 01:00:57,098
You get the habit

754
01:00:57,266 --> 01:01:04,600
of enjoying the breathing
and the walking.

755
01:01:06,801 --> 01:01:08,464
We have that song,

756
01:01:08,630 --> 01:01:10,464
"I have arrived,

757
01:01:13,330 --> 01:01:15,234
I am home,

758
01:01:15,707 --> 01:01:18,115
in the here, in the now.

759
01:01:18,404 --> 01:01:21,701
I am solid, I am free."

760
01:01:23,014 --> 01:01:26,702
Solidity and freedom
make you a happy person.

761
01:01:27,529 --> 01:01:31,694
A person who does not have
stability and solidity

762
01:01:32,158 --> 01:01:35,125
cannot be a happy person.

763
01:01:35,298 --> 01:01:38,767
A person who does not have any freedom

764
01:01:39,577 --> 01:01:42,234
from anger, fear,
the past and the future

765
01:01:42,332 --> 01:01:44,740
cannot be a happy person.

766
01:01:44,885 --> 01:01:47,898
I am solid, I am free.

767
01:01:48,198 --> 01:01:50,600
That is a conformation.

768
01:01:50,827 --> 01:01:52,729
In the ultimate I dwell,

769
01:01:52,834 --> 01:01:55,309
in the Kingdom of God I walk.

770
01:01:55,468 --> 01:01:57,594
Shall we sing together?

771
01:01:58,102 --> 01:02:05,834
# I have arrived, I am home,

772
01:02:06,838 --> 01:02:13,334
# in the here and in the now.

773
01:02:14,309 --> 01:02:21,922
# I have arrived, I am home,

774
01:02:22,751 --> 01:02:29,431
# in the here and in the now.

775
01:02:30,213 --> 01:02:39,034
# I am solid, I am free,

776
01:02:39,633 --> 01:02:47,975
# I am solid, I am free.

777
01:02:48,777 --> 01:02:55,828
# In the ultimate I dwell.

778
01:02:56,651 --> 01:03:03,174
# In the ultimate I dwell.

779
01:03:04,645 --> 01:03:12,364
# I have arrived, I am home,

780
01:03:13,009 --> 01:03:19,597
# in the here and in the now.

781
01:03:20,634 --> 01:03:28,459
# I have arrived, I am home,

782
01:03:29,243 --> 01:03:35,833
# in the here and in the now.

783
01:03:37,026 --> 01:03:45,100
# I am solid, I am free.

784
01:03:46,512 --> 01:03:55,140
# I am solid, I am free.

785
01:03:56,140 --> 01:04:03,222
# In the ultimate I dwell.

786
01:04:03,987 --> 01:04:10,894
# In the ultimate I dwell. #

787
01:04:11,164 --> 01:04:17,597
(Bell)

788
01:04:20,866 --> 01:04:22,726
So during the walking,

789
01:04:22,881 --> 01:04:25,293
not only we do not speak,

790
01:04:25,837 --> 01:04:30,868
but we also do not think.

791
01:04:34,977 --> 01:04:38,096
Because the thinking
removes you

792
01:04:38,274 --> 01:04:40,434
from the here and the now.

793
01:04:40,576 --> 01:04:43,927
I think,
therefore I am not there.

794
01:04:45,545 --> 01:04:48,598
You observe what we call Noble Silence.

795
01:04:48,777 --> 01:04:51,833
This is a kind of silence
that is very eloquent.

796
01:04:51,969 --> 01:04:55,108
It allows you to be fully alive,
fully present

797
01:04:55,597 --> 01:04:59,760
and enjoy every step,
enjoy every breath.

798
01:05:00,534 --> 01:05:04,574
When every one of us
breathes and walks together like that

799
01:05:04,775 --> 01:05:08,647
we can generate
a very powerful collective energy.

800
01:05:09,912 --> 01:05:12,600
That will penetrate into everyone

801
01:05:12,802 --> 01:05:16,794
and help with the healing
and the transformation.

802
01:05:17,334 --> 01:05:18,988
The same thing is true

803
01:05:19,166 --> 01:05:22,394
with sitting together
and breathing together.

804
01:05:22,934 --> 01:05:24,484
The next thing we do

805
01:05:25,001 --> 01:05:28,181
is to share a meal together.

806
01:05:28,402 --> 01:05:31,481
That is called mindful eating.

807
01:05:32,701 --> 01:05:35,996
We allow the talking to stop,

808
01:05:36,048 --> 01:05:38,010
we allow the thinking to stop.

809
01:05:38,130 --> 01:05:41,203
We just enjoy
our togetherness

810
01:05:42,472 --> 01:05:44,999
and the meal.

811
01:05:47,443 --> 01:05:51,207
Because everyone can participate,

812
01:05:51,376 --> 01:05:54,299
can contribute

813
01:05:56,187 --> 01:05:59,242
to the collective energy
of mindfulness and joy.

814
01:06:04,634 --> 01:06:08,549
During the time we have dinner,

815
01:06:08,634 --> 01:06:12,600
we focus our attention
only on two things.

816
01:06:13,183 --> 01:06:14,749
First of all,

817
01:06:14,902 --> 01:06:19,550
is the food that we are serving,
that we are eating.

818
01:06:21,097 --> 01:06:22,977
We breathe in and out

819
01:06:23,237 --> 01:06:26,964
and become aware
of the vegetables,

820
01:06:29,867 --> 01:06:31,366
of the rice,

821
01:06:31,560 --> 01:06:34,274
of whatever we are eating.

822
01:06:36,047 --> 01:06:39,720
When I pick up a piece of carrot,

823
01:06:40,469 --> 01:06:42,806
I do it mindfully

824
01:06:43,634 --> 01:06:47,535
and I take one second
to look at the piece of carrot.

825
01:06:49,302 --> 01:06:51,437
Only one second.

826
01:06:52,427 --> 01:06:54,187
One second is enough

827
01:06:54,410 --> 01:07:01,938
to see that there is
the sunshine in the carrot,

828
01:07:02,968 --> 01:07:05,263
there is the rain in the carrot,

829
01:07:05,527 --> 01:07:07,858
there is the good earth in the carrot,

830
01:07:08,429 --> 01:07:13,602
time, space, the farmer,
the transporter and so on.

831
01:07:14,174 --> 01:07:17,364
The piece of carrot
carries within itself

832
01:07:17,551 --> 01:07:19,531
the whole cosmos.

833
01:07:20,422 --> 01:07:23,434
One second of looking mindfully

834
01:07:24,300 --> 01:07:29,400
can put you in touch
with the whole cosmos.

835
01:07:30,967 --> 01:07:33,015
One second only.

836
01:07:33,171 --> 01:07:36,211
Then you put it into your mouth mindfully.

837
01:07:36,804 --> 01:07:38,869
Don't put anything else,

838
01:07:39,172 --> 01:07:41,704
like your worries, your projects.

839
01:07:42,561 --> 01:07:44,424
Just the piece of carrot.

840
01:07:44,632 --> 01:07:49,671
Get in touch with the piece of carrot
that represents the cosmos.

841
01:07:52,667 --> 01:07:55,209
In the Catholic tradition,

842
01:07:56,269 --> 01:07:58,474
celebrating the Eucharist

843
01:07:58,840 --> 01:08:03,920
you see the piece of bread
as the body of Jesus.

844
01:08:04,667 --> 01:08:06,602
But in this practice,

845
01:08:06,990 --> 01:08:10,800
we see the piece of bread
as the body of the cosmos.

846
01:08:10,936 --> 01:08:14,305
Not very far.
It is the same thing.

847
01:08:15,964 --> 01:08:19,240
You get in touch
with the wonders of life.

848
01:08:19,572 --> 01:08:23,271
The stars, the sun,
Mother Earth

849
01:08:24,327 --> 01:08:28,100
and the cosmos
that have come to you

850
01:08:28,294 --> 01:08:31,029
in the form of a piece of carrot
to nourish you.

851
01:08:31,062 --> 01:08:32,957
That is love.

852
01:08:33,106 --> 01:08:36,559
And when you chew,
you chew only the piece of carrot

853
01:08:36,608 --> 01:08:39,985
and not our projects,
our anger, our fear.

854
01:08:40,449 --> 01:08:42,704
Not good for our health.

855
01:08:43,235 --> 01:08:47,992
So we can enjoy eating each morsel
of our dinner in that way.

856
01:08:48,792 --> 01:08:52,292
Thankful, joyful,

857
01:08:53,798 --> 01:08:55,771
grateful.

858
01:08:56,684 --> 01:08:59,333
The second object of our mindfulness

859
01:08:59,398 --> 01:09:04,192
is the presence of
other practitioners around us.

860
01:09:04,743 --> 01:09:06,807
They are eating the same way,

861
01:09:06,851 --> 01:09:09,727
generating the energy
of mindfulness and joy

862
01:09:09,951 --> 01:09:13,252
so that we will be nourished
not only by the food,

863
01:09:13,440 --> 01:09:17,340
but by the collective energy
of brotherhood, sisterhood,

864
01:09:17,787 --> 01:09:19,569
peace and joy.

865
01:09:19,609 --> 01:09:22,425
Because eating like that
can be very joyful.

866
01:09:22,603 --> 01:09:24,494
Although we are silent.

867
01:09:24,634 --> 01:09:27,514
But a Noble Silence is very eloquent.

868
01:09:27,864 --> 01:09:32,905
It speaks a lot about
togetherness,

869
01:09:33,866 --> 01:09:36,857
brotherhood, sisterhood and so on.

870
01:09:37,829 --> 01:09:41,596
In Plum Village we always enjoy
our breakfast, our lunch,

871
01:09:42,130 --> 01:09:44,436
our dinner together.

872
01:09:44,860 --> 01:09:48,834
Eating like that can be nourishing

873
01:09:49,131 --> 01:09:53,696
for the body and for the spirit
at the same time.

874
01:10:00,074 --> 01:10:02,690
Every time we hear the bell,

875
01:10:05,027 --> 01:10:07,459
the bell is a reminder.

876
01:10:08,437 --> 01:10:11,007
It helps us to stop the thinking,

877
01:10:11,421 --> 01:10:13,071
to stop the talking

878
01:10:13,281 --> 01:10:15,225
and begin to be,

879
01:10:15,632 --> 01:10:18,065
to be alive in the here and the now.

880
01:10:18,267 --> 01:10:21,393
To come home to the here and the now.

881
01:10:28,363 --> 01:10:30,113
Sister Dao

882
01:10:31,242 --> 01:10:33,764
will offer us

883
01:10:34,640 --> 01:10:36,836
half a sound of the bell.

884
01:10:38,595 --> 01:10:39,617
(Bell)

885
01:10:39,851 --> 01:10:41,834
That is a half sound.

886
01:10:45,279 --> 01:10:46,974
Again please.

887
01:10:47,440 --> 01:10:48,600
(Bell)

888
01:10:49,527 --> 01:10:51,675
That is a half sound.

889
01:10:51,867 --> 01:10:54,368
When you hear the half sound,

890
01:10:54,626 --> 01:10:58,234
you know that a full sound
is going to happen very soon.

891
01:10:59,676 --> 01:11:03,578
So you have about 8 seconds
to prepare yourself

892
01:11:04,678 --> 01:11:08,070
to receive the full sound.

893
01:11:12,928 --> 01:11:15,277
When you hear a half sound,

894
01:11:15,446 --> 01:11:17,840
you stop talking, you stop thinking,

895
01:11:18,028 --> 01:11:21,567
you begin to breathe in mindfully
and breathe out mindfully.

896
01:11:21,872 --> 01:11:25,834
It takes 6, 7, 8 seconds.

897
01:11:26,338 --> 01:11:30,007
Then you are ready
to receive the full sound.

898
01:11:31,840 --> 01:11:34,710
The bell master,
after the half sound,

899
01:11:35,064 --> 01:11:38,132
allows you to have enough time

900
01:11:38,217 --> 01:11:41,946
to prepare for the reception
of the full sound.

901
01:11:42,094 --> 01:11:43,597
Please.

902
01:11:46,696 --> 01:11:48,096
(Bell)

903
01:11:52,705 --> 01:11:58,883
(Bell)

904
01:12:10,164 --> 01:12:13,427
That sound does not exactly come
from the outside.

905
01:12:13,583 --> 01:12:15,061
It comes from the inside.

906
01:12:15,264 --> 01:12:18,147
It is the voice
from the Buddha from within

907
01:12:18,527 --> 01:12:21,384
calling us to go home to ourselves.

908
01:12:21,524 --> 01:12:23,992
It is the voice of Jesus Christ

909
01:12:24,177 --> 01:12:26,485
calling us to go home to ourselves,

910
01:12:27,128 --> 01:12:32,403
to be alive again.

911
01:12:40,299 --> 01:12:43,146
To be resurrected again.

912
01:12:43,640 --> 01:12:46,861
Without mindfulness
we are not alive.

913
01:12:47,135 --> 01:12:49,795
We live like dead people.

914
01:12:50,527 --> 01:12:52,576
The bell helps us

915
01:12:53,066 --> 01:12:55,864
to come home to ourselves
with mindfulness.

916
01:12:56,199 --> 01:13:01,994
Mindfulness is the Holy Spirit.

917
01:13:07,133 --> 01:13:11,028
When we have mindfulness in ourselves,

918
01:13:11,634 --> 01:13:13,274
we are fully alive,

919
01:13:13,527 --> 01:13:16,797
we are fully present
to live our life.

920
01:13:17,234 --> 01:13:20,232
Mindfulness has the power to heal.

921
01:13:20,804 --> 01:13:27,361
Jesus is inhabited
by the Holy Spirit.

922
01:13:28,431 --> 01:13:30,100
In the Buddhist tradition,

923
01:13:30,266 --> 01:13:33,180
we see that the Holy Spirit
is made of three elements:

924
01:13:33,542 --> 01:13:36,568
mindfulness,
concentration, insight.

925
01:13:37,840 --> 01:13:41,560
That will bring compassion to you.

926
01:13:41,945 --> 01:13:44,974
So it is not something vague, abstract.

927
01:13:46,060 --> 01:13:48,367
With the practice
we can generate

928
01:13:48,863 --> 01:13:51,935
mindfulness,
concentration and insight.

929
01:13:52,504 --> 01:13:56,294
We can allow the Holy Spirit
to inhabit us

930
01:13:56,740 --> 01:14:03,871
for the healing and
the transformation to be possible.

931
01:14:09,898 --> 01:14:13,633
During the time we sit together,

932
01:14:15,432 --> 01:14:20,310
and listen and breathe together,

933
01:14:20,571 --> 01:14:25,104
the bell helps us
to go home to the here and the now.

934
01:14:26,160 --> 01:14:30,096
There is a practice called
deep listening.

935
01:14:30,925 --> 01:14:34,034
We don't listen just with our ears.

936
01:14:37,467 --> 01:14:41,359
We can invite
all the cells in our body

937
01:14:41,829 --> 01:14:44,575
to join us in listening.

938
01:14:44,955 --> 01:14:49,659
The sound of the bell will penetrate deep
into every cell of our body.

939
01:14:51,132 --> 01:14:53,669
That is possible.

940
01:14:54,434 --> 01:14:57,229
We know that all our ancestors,

941
01:14:58,499 --> 01:15:01,606
blood and spiritual ancestors,

942
01:15:02,230 --> 01:15:06,061
they are fully present
in every cell of our body.

943
01:15:08,034 --> 01:15:10,371
We may like to invite all of them

944
01:15:10,561 --> 01:15:13,643
to join us in listening to the bell.

945
01:15:14,939 --> 01:15:17,524
And become alive again.

946
01:15:18,767 --> 01:15:21,294
We think that our ancestors
are no longer alive.

947
01:15:21,449 --> 01:15:23,200
That is not true.

948
01:15:23,367 --> 01:15:27,931
They are always alive
in every cell of our body.

949
01:15:28,330 --> 01:15:31,575
We can get in touch with them
at any time we want.

950
01:15:32,034 --> 01:15:33,874
We can talk to them.

951
01:15:34,044 --> 01:15:36,407
We can invite them to walk with us,

952
01:15:36,602 --> 01:15:38,119
to breathe with us

953
01:15:38,339 --> 01:15:41,336
and to listen to the bell with us.

954
01:15:42,467 --> 01:15:44,834
When you hear the bell,

955
01:15:45,055 --> 01:15:48,561
you may like to invite
all your ancestors in you

956
01:15:48,762 --> 01:15:50,850
to join you in listening.

957
01:15:51,034 --> 01:15:54,404
Listening like that
can be very healing,

958
01:15:54,966 --> 01:15:57,498
transforming also.

959
01:15:59,869 --> 01:16:02,497
The bell master is there to help us

960
01:16:04,298 --> 01:16:06,338
to go home to ourselves

961
01:16:06,474 --> 01:16:10,134
and enjoy breathing.

962
01:16:10,829 --> 01:16:13,914
Usually when you hear
the full sound of the bell,

963
01:16:14,241 --> 01:16:17,517
you practice breathing in
and out three times.

964
01:16:18,931 --> 01:16:21,232
Breathing in you say,

965
01:16:21,394 --> 01:16:23,875
"I listen, I listen."

966
01:16:25,003 --> 01:16:27,768
And if you have
all your ancestors listening with you,

967
01:16:27,866 --> 01:16:30,728
you say, "We listen, we listen."

968
01:16:30,840 --> 01:16:33,514
This is not an "I",
this is a "we".

969
01:16:33,734 --> 01:16:36,300
"We listen, we listen."

970
01:16:36,461 --> 01:16:37,968
And while breathing out, you say,

971
01:16:38,098 --> 01:16:39,995
"This wonderful sound

972
01:16:40,134 --> 01:16:43,490
brings us back
to our true home."

973
01:16:44,101 --> 01:16:47,402
Our true home
is here and now.

974
01:16:47,670 --> 01:16:50,063
Our true home
is the Kingdom of God.

975
01:16:54,004 --> 01:16:56,302
Breathing in, I say,

976
01:16:57,035 --> 01:17:00,864
"We listen, we are truly listening."

977
01:17:01,073 --> 01:17:03,195
Breathing out, I say,

978
01:17:03,379 --> 01:17:05,627
"This wonderful sound
brings us back

979
01:17:05,797 --> 01:17:08,535
to our true home,
to the Kingdom of God."

980
01:17:08,694 --> 01:17:12,395
You enjoy breathing in
and out three times.

981
01:17:13,234 --> 01:17:16,760
Then the bell master
may invite the second sound.

982
01:17:16,932 --> 01:17:20,037
And every one of us
have a chance to enjoy

983
01:17:20,389 --> 01:17:23,807
three more in-breaths
and out-breaths that way.

984
01:17:23,974 --> 01:17:26,927
Three sounds of the bell mean

985
01:17:27,105 --> 01:17:30,236
nine in-breaths and out-breaths.

986
01:17:30,531 --> 01:17:34,451
A good bell master
would allow ourselves

987
01:17:35,194 --> 01:17:37,691
enough time to enjoy...

988
01:18:05,125 --> 01:18:11,031
(The Plum Village Online Monastery)

989
01:18:20,684 --> 01:18:24,240
(Mindful online broadcasts
like this are supported

990
01:18:24,454 --> 01:18:26,618
by viewers like you.)

991
01:18:26,878 --> 01:18:29,864
(Donate at http:// pvom.org)

992
01:18:29,974 --> 01:18:32,474
(Thank you for your generosity)

993
01:18:32,974 --> 01:18:37,768
... with mindfulness, concentration,
insight and compassion

994
01:18:38,013 --> 01:18:40,776
that will help to heal us.

995
01:18:51,496 --> 01:18:53,078
(Bell)

996
01:18:57,671 --> 01:19:03,789
(Bell)

997
01:19:24,699 --> 01:19:30,574
(Bell)

998
01:19:53,054 --> 01:19:59,549
(Bell)

999
01:20:25,470 --> 01:20:27,637
The energy is good.

1000
01:20:27,784 --> 01:20:29,286
(Laughter)

1001
01:20:30,857 --> 01:20:33,451
Now let us massage our feet

1002
01:20:33,698 --> 01:20:36,967
and be ready to stand up
when we hear the small bell.

1003
01:20:40,168 --> 01:20:44,061
(Mindful online broadcasts
like this are supported

1004
01:20:44,479 --> 01:20:48,822
by viewers like you.)

1005
01:20:49,174 --> 01:20:57,296
(Donate at http://pvom.org)

1006
01:20:57,797 --> 01:21:01,896
(Thank you for your generosity)

1007
01:21:02,328 --> 01:21:11,500
(The Plum Village Online Monastery)