WEBVTT

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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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You don't have to make
a special effort in order to do so.

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While you touch the ground with your foot
you can say, "I have arrived."

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"I have arrived."

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You can combine
your in breath with two steps.

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"I have arrived, I have arrived."

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I have arrived at the destination of life

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because life
is in the here and the now.

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I have arrived in the here and the now
where life is available.

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So, "I have arrived" means I have arrived 
in the present moment,

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In the here and the now
where life is available.

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You arrive with every step,
you arrive with every breath.

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Because we have been running
for our whole life.

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We have been sacrificing
the present moment

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for the sake of the future.

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We are not capable of being happy
right in the present moment.

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So now this is a kind of revolution.

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A kind of a resistance.

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You resist the running.

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You don't want to run anymore.

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You feel comfortable and at peace

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in the present moment,

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and that is why
you pronounce the words,

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"I have arrived in the here
and the now, where life is.

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I don't want to run anymore."

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Mindfulness gives us enough strength 
in order to resist the running.

00:24:24.091 --> 00:24:27.125
The running has become
a strong habit for most of us.

00:24:32.267 --> 00:24:36.097
So we stop running with every step,

00:24:36.336 --> 00:24:39.465
I have arrived,
I have arrived.

00:24:39.994 --> 00:24:43.894
For those of us
who are used to the practice

00:24:44.193 --> 00:24:48.262
we can arrive 100%
to the here and the now.

00:24:50.335 --> 00:24:53.035
When you can arrive 100%
to the here and the now

00:24:53.197 --> 00:24:56.280
you feel peace
and happiness right away.

00:24:58.898 --> 00:25:03.395
In the beginning we might like to try
slow walking meditation.

00:25:05.197 --> 00:25:09.529
Breathing in you just make one step,
not two steps.

00:25:10.092 --> 00:25:12.934
And you say, "I have arrived."

00:25:15.810 --> 00:25:19.066
Invest all your mind and body
into the step

00:25:19.232 --> 00:25:23.364
and try to arrive 100%

00:25:23.534 --> 00:25:25.966
into the here and the now.

00:25:26.958 --> 00:25:29.934
If you have not arrived 100%,

00:25:30.130 --> 00:25:33.664
you might have arrived
only 20%, 25%.

00:25:34.033 --> 00:25:36.794
In that case don't make another step. 


00:25:36.937 --> 00:25:40.734
Stand here, breathe out
and breathe in again.

00:25:41.200 --> 00:25:43.933
Challenge yourself.

00:25:45.194 --> 00:25:50.503
Until you can arrive 100%
in the here and the now.

00:25:53.334 --> 00:25:56.096
Then you smile, the smile of victory

00:25:56.202 --> 00:25:58.735
and then you make another step.

00:25:59.095 --> 00:26:02.036
I have arrived, I am home.

00:26:02.169 --> 00:26:06.804
My home is right here
in the present moment.

00:26:11.050 --> 00:26:14.368
If you know how to walk like that,

00:26:14.895 --> 00:26:16.894
touching the present moment deeply

00:26:17.151 --> 00:26:19.441
you will find out, like us,

00:26:19.539 --> 00:26:25.131
that the Kingdom of God is available
in the here and the now on Earth.

00:26:32.476 --> 00:26:35.163
You don't need to die in order to go 
to the Kingdom of God,

00:26:35.259 --> 00:26:37.896
it may be too late.

00:26:39.263 --> 00:26:43.194
But if you are inhabited
by the energy of mindfulness,

00:26:43.387 --> 00:26:45.494
concentration and insight

00:26:45.625 --> 00:26:48.732
one step is enough for you
to touch the Kingdom of God

00:26:48.859 --> 00:26:50.801
in the here and the now.

00:26:50.887 --> 00:26:53.949
It is very healing, very nourishing.

00:26:54.394 --> 00:26:57.675
From the parking lot,
walking to your classroom

00:26:57.901 --> 00:27:00.197
you can walk like that.

00:27:00.837 --> 00:27:05.128
Every step releases
the tension in your body,

00:27:05.264 --> 00:27:10.294
every step helps you
to enjoy your body,

00:27:10.866 --> 00:27:13.908
the blue sky, the white cloud,

00:27:14.136 --> 00:27:15.929
the beautiful trees.

00:27:16.174 --> 00:27:18.425
You are in the Kingdom of God.

00:27:18.661 --> 00:27:23.526
That flower belongs
to the Kingdom for me.

00:27:24.871 --> 00:27:29.368
If you look deeply into a flower
you see the Kingdom inside.

00:27:30.594 --> 00:27:32.390
You see the Kingdom of God

00:27:32.630 --> 00:27:35.234
and you see God in it.

00:27:38.337 --> 00:27:42.330
A flower, a tree, a cloud,

00:27:44.696 --> 00:27:48.527
everything is a manifestation
from the Kingdom of God.

00:27:48.865 --> 00:27:52.567
If you get in touch deeply with 
mindfulness and concentration

00:27:52.827 --> 00:27:54.464
you get insight,

00:27:54.734 --> 00:27:56.995
you know that
the Kingdom is available

00:27:57.197 --> 00:27:59.397
in the here and the now.

00:28:01.865 --> 00:28:05.134
If you have
some mindfulness, concentration,

00:28:05.529 --> 00:28:09.432
then you have the Kingdom.

00:28:11.301 --> 00:28:14.462
The Kingdom is available,

00:28:14.574 --> 00:28:18.930
the problem is whether
you are available to the Kingdom.

00:28:22.295 --> 00:28:25.794
You don't have to go
and look for the Kingdom elsewhere

00:28:25.906 --> 00:28:28.667
or in the future.
It is right there.

00:28:30.334 --> 00:28:33.237
To make yourself 
available to the Kingdom,

00:28:33.400 --> 00:28:35.934
that's not too difficult.

00:28:36.107 --> 00:28:38.740
Just breathe in mindfully,

00:28:40.696 --> 00:28:46.908
concentrating on your step
and you touch the Kingdom.

00:28:48.601 --> 00:28:50.232
With the practice,

00:28:50.425 --> 00:28:53.667
you touch the Kingdom
deeper and deeper every day.

00:29:01.268 --> 00:29:03.995
The Kingdom is happiness.

00:29:04.173 --> 00:29:09.100
You realize that true happiness
is made of mindfulness,

00:29:09.605 --> 00:29:11.928
concentration and insight.

00:29:12.080 --> 00:29:15.068
True happiness
is not made of fame,

00:29:18.332 --> 00:29:22.461
power, wealth and sex.

00:29:23.408 --> 00:29:26.490
Because there are those
who have plenty of these four things

00:29:26.706 --> 00:29:29.307
but they suffer very deeply.

00:29:29.962 --> 00:29:34.529
True happiness is made
of understanding, insight and love.

00:29:36.597 --> 00:29:40.260
The energy of mindfulness, 
concentration and insight

00:29:41.331 --> 00:29:45.429
brings you understanding,
compassion, love and joy.

00:29:47.072 --> 00:29:49.729
So a practitioner of mindfulness

00:29:49.865 --> 00:29:53.462
is capable of generating
a feeling of joy,

00:29:53.755 --> 00:29:57.411
a feeling of happiness
whenever he wants.

00:29:58.302 --> 00:30:01.395
Because the energy
of mindfulness helps him

00:30:01.566 --> 00:30:04.194
to get in touch with
the many conditions of happiness

00:30:04.410 --> 00:30:06.812
which are already available,

00:30:07.164 --> 00:30:10.130
even the Kingdom is available.

00:30:14.991 --> 00:30:19.467
The practice of mindfulness
is the practice of joy.

00:30:19.726 --> 00:30:22.700
It is an art of living.

00:30:23.467 --> 00:30:26.033
With mindfulness,
concentration and insight

00:30:26.172 --> 00:30:29.036
you can always generate

00:30:29.242 --> 00:30:33.400
a feeling of joy
and happiness for yourself.

00:30:35.769 --> 00:30:43.224
Then with the energy of mindfulness
you can also handle a painful feeling,

00:30:44.231 --> 00:30:46.834
a painful emotion.

00:30:55.634 --> 00:30:59.094
If you do not have
the energy of mindfulness,

00:30:59.295 --> 00:31:06.740
you'll be afraid of
being overwhelmed by the pain,

00:31:06.909 --> 00:31:09.363
the suffering inside.

00:31:11.467 --> 00:31:15.700
That is why many of us are trying
to run away from ourselves.

00:31:17.706 --> 00:31:20.064
We think that
if we go home to ourselves

00:31:20.221 --> 00:31:22.857
we have to encounter a block of pain,

00:31:23.031 --> 00:31:26.268
sorrow, fear and despair in us.

00:31:26.491 --> 00:31:32.092
That is why most of us
are trying to run away from ourselves.

00:31:32.460 --> 00:31:38.134
We try to consume in order to
cover up the suffering inside.

00:31:40.841 --> 00:31:45.096
We try to eat something,
we try to listen to music,

00:31:45.270 --> 00:31:47.710
we try to go to the Internet.

00:31:47.863 --> 00:31:51.194
We try to pick up a newspaper,
we try to do everything

00:31:51.474 --> 00:31:53.594
in order to get busy

00:31:53.760 --> 00:31:56.767
and not to have to
encounter the loneliness,

00:31:56.861 --> 00:32:00.122
the despair, the anger inside of us.

00:32:00.299 --> 00:32:03.098
We are afraid of our own suffering.

00:32:04.298 --> 00:32:08.534
But those of us
who know the practice of mindfulness,

00:32:08.682 --> 00:32:10.526
we are not afraid.

00:32:10.664 --> 00:32:14.206
Because generating
the energy of mindfulness

00:32:14.373 --> 00:32:17.469
we can go home with strength,

00:32:17.764 --> 00:32:20.403
with that energy of mindfulness

00:32:20.591 --> 00:32:25.781
we can recognize the pain
and embrace it tenderly.

00:32:27.075 --> 00:32:30.965
You can smile to your pain,
your sorrow, your fear.

00:32:31.301 --> 00:32:35.966
The suffering inside yourself,

00:32:36.334 --> 00:32:40.734
you know how to handle it.

00:32:40.968 --> 00:32:46.365
So mindfulness, beside the power to help 
you to create joy and happiness,

00:32:46.693 --> 00:32:49.672
it helps you know how to suffer,

00:32:49.861 --> 00:32:54.315
how to handle pain,
sorrow and fear in us.

00:32:55.460 --> 00:33:00.873
The way a mother does,
holding her baby.

00:33:01.528 --> 00:33:03.795
When the baby suffers,

00:33:03.999 --> 00:33:06.431
the mother picks the baby up

00:33:06.634 --> 00:33:10.298
and holds the baby tenderly like this.

00:33:12.304 --> 00:33:17.394
The mother is made of tenderness.

00:33:18.734 --> 00:33:24.961
The mother does not know yet
why the baby suffers.

00:33:26.441 --> 00:33:29.794
But the fact that she's holding
the baby tenderly, like this,

00:33:29.969 --> 00:33:32.765
can help the baby suffer less.

00:33:32.947 --> 00:33:34.671
Already.

00:33:35.064 --> 00:33:39.864
The practitioner of mindfulness
does very much the same.

00:33:40.398 --> 00:33:44.331
First of all, he recognizes
the pain inside of him,

00:33:44.498 --> 00:33:51.595
and secondly he holds,
he embraces that pain tenderly.

00:33:53.492 --> 00:33:57.497
Breathing in
I know that anger is in me,

00:33:58.051 --> 00:34:01.330
that despair is in me.

00:34:01.927 --> 00:34:05.732
Breathing out,
I smile and hold my anger,

00:34:06.367 --> 00:34:09.687
mindfully and tenderly.

00:34:11.202 --> 00:34:14.435
If you continue to breathe
and to walk like that,

00:34:14.994 --> 00:34:18.626
embracing your fear,
your anger, you suffer less.

00:34:18.729 --> 00:34:20.868
After a few minutes of practice

00:34:21.025 --> 00:34:25.062
like the baby
being held by the mother

00:34:25.169 --> 00:34:27.074
suffers less.

00:34:28.100 --> 00:34:32.426
The fact is
that if we know how to suffer

00:34:32.730 --> 00:34:35.998
we suffer much less
than other people.

00:34:36.698 --> 00:34:39.699
We are not overwhelmed
by the suffering.

00:34:39.898 --> 00:34:42.075
And the way is simple.

00:34:42.164 --> 00:34:45.629
With the practice
of mindful breathing, mindful walking

00:34:45.794 --> 00:34:49.570
you have enough
of that energy called mindfulness.

00:34:50.299 --> 00:34:52.033
And with that energy

00:34:52.194 --> 00:34:55.978
you will not be overwhelmed
by the pain inside.

00:34:56.277 --> 00:34:59.624
With that energy
you can recognize your pain

00:34:59.793 --> 00:35:01.942
and embrace it.

00:35:03.324 --> 00:35:08.164
Maybe in the beginning
we need someone else to support us.

00:35:08.996 --> 00:35:11.160
Someone else sitting with us,

00:35:11.275 --> 00:35:13.895
walking with us,
breathing in mindfully,

00:35:14.094 --> 00:35:16.225
walking mindfully.

00:35:16.544 --> 00:35:20.429
who lends us 
his or her energy of mindfulness.

00:35:21.861 --> 00:35:24.928
Because if we are
a beginner in the practice

00:35:25.566 --> 00:35:28.894
our mindfulness
might not be strong enough

00:35:29.501 --> 00:35:32.734
to do the work of recognizing
and holding the pain.

00:35:33.667 --> 00:35:39.131
So with a friend, with a co-practitioner
doing the same, we are stronger.

00:35:40.929 --> 00:35:46.905
If you have 3 friends, 4, 5 doing that
then it is much easier for you

00:35:47.101 --> 00:35:52.470
to recognize the pain in you
and to embrace the pain

00:35:52.691 --> 00:35:56.175
and suffer less
after a few minutes of practice.

00:35:57.495 --> 00:36:02.736
If schoolteachers know how to do that,
they can teach their students.

00:36:03.663 --> 00:36:07.102
Because although they are still young, 


00:36:07.603 --> 00:36:12.141
but already they have a lot of pain
and suffering in them.

00:36:13.234 --> 00:36:16.433
We can, as teachers,
breathe in and out

00:36:16.656 --> 00:36:18.901
generating the energy of mindfulness

00:36:19.104 --> 00:36:22.547
and help our students to suffer less.

00:36:25.139 --> 00:36:28.432
That is a very beautiful thing to see.

00:36:31.234 --> 00:36:33.276
If teachers know how to do that,

00:36:33.456 --> 00:36:36.725
they can transmit the practice
to the students.

00:36:40.796 --> 00:36:48.609
And then, holding the suffering
and listening to our suffering

00:36:50.801 --> 00:36:54.999
we'll come to understand
the nature of our suffering.

00:36:56.333 --> 00:37:00.870
Understanding suffering
will always bring about compassion.

00:37:04.025 --> 00:37:07.290
And compassion
is the fourth kind of energy

00:37:07.989 --> 00:37:11.702
born from mindfulness,
concentration and insight.

00:37:12.641 --> 00:37:15.728
Compassion has the power to heal.

00:37:17.265 --> 00:37:20.726
It can transform anger.

00:37:22.042 --> 00:37:24.367
Anger makes us sick.

00:37:26.098 --> 00:37:29.961
Compassion is the antidote for anger.

00:37:31.394 --> 00:37:34.133
When you look at him or her,

00:37:36.543 --> 00:37:40.927
if you are mindful enough,
concentrated enough,

00:37:41.652 --> 00:37:45.272
you can see
a lot of suffering in that person.

00:37:47.825 --> 00:37:52.598
That person has a lot of suffering
in him or in her,

00:37:53.004 --> 00:37:56.069
but does not know
how to handle the suffering,

00:37:56.644 --> 00:37:59.302
does not know how to suffer less.

00:38:00.362 --> 00:38:06.209
That person continues to be
a victim of his own suffering.

00:38:09.023 --> 00:38:13.363
No one, so far,
has helped him to suffer less.

00:38:14.035 --> 00:38:19.195
That is why he continues to be
the victim of his suffering.

00:38:19.634 --> 00:38:25.763
And if you suffer
you are the victim number 2.

00:38:27.096 --> 00:38:29.202
Because when you suffer

00:38:29.367 --> 00:38:31.996
and you don't know
how to handle your suffering,

00:38:32.142 --> 00:38:34.859
you make the people
around you suffer also,


00:38:35.027 --> 00:38:39.862
even if it is the closest people to you.

00:38:42.069 --> 00:38:48.728
So when you have time and mindfulness
to look into that person

00:38:49.642 --> 00:38:53.132
and if you can recognize
the suffering in that person,

00:38:53.280 --> 00:38:55.665
the difficulties in that person,

00:38:55.902 --> 00:39:00.062
seeing that he's the victim
of his own suffering,

00:39:00.225 --> 00:39:02.103
he's helpless,

00:39:02.714 --> 00:39:05.598
anger in you is dissolved.

00:39:06.721 --> 00:39:09.602
Because your insight about suffering

00:39:10.964 --> 00:39:14.302
has brought in
compassion in your heart.

00:39:16.001 --> 00:39:22.990
So getting in touch with suffering
always helps us to be compassionate.

00:39:24.947 --> 00:39:28.664
That is mindfulness of suffering.

00:39:29.361 --> 00:39:32.902
Mindfulness of suffering
is a kind of practice

00:39:33.359 --> 00:39:37.196
that can generate
the energy of compassion.

00:39:38.134 --> 00:39:40.967
When you are mindful
of his or her suffering,

00:39:41.261 --> 00:39:45.098
you begin to understand
the suffering in him or in her.

00:39:45.368 --> 00:39:50.941
And that understanding
removes the anger from inside of you.

00:39:52.526 --> 00:39:57.835
You don't have the intention
to punish him anymore.

00:39:58.058 --> 00:40:01.529
To say something or to do something
to punish him,

00:40:01.692 --> 00:40:04.771
because he has dared
to make you suffer.

00:40:08.612 --> 00:40:10.569
So it is clear

00:40:11.174 --> 00:40:17.702
that understanding suffering always
brings the energy of compassion.

00:40:18.668 --> 00:40:24.833
And the energy of compassion
always heals and you suffer less.

00:40:26.726 --> 00:40:29.996
When you suffer,
you look at him or her

00:40:30.204 --> 00:40:32.561
and don't suffer anymore.

00:40:32.740 --> 00:40:36.562
It means you already have
compassion in your heart.

00:40:37.631 --> 00:40:44.736
Now you can practice deep listening,


00:40:46.432 --> 00:40:51.042
compassionate listening
to help him suffer less.

00:40:52.126 --> 00:40:55.024
The other person may be our partner,

00:40:55.161 --> 00:40:59.503
our husband,
our wife, our colleague.

00:41:01.728 --> 00:41:04.468
When you have seen
the suffering in that person,

00:41:04.669 --> 00:41:10.009
you are motivated by a desire
to help him or her suffer less.

00:41:11.599 --> 00:41:15.034
Mindfulness of speaking,
mindfulness of listening

00:41:15.194 --> 00:41:17.857
helps you to do so.

00:41:19.862 --> 00:41:25.599
Compassionate listening and loving speech
can restore communication

00:41:25.872 --> 00:41:29.862
and help you to reconcile
with that person.

00:41:35.877 --> 00:41:40.936
So if you can see the suffering
in him or in her,

00:41:41.139 --> 00:41:43.931
you just come to that person and say,

00:41:44.559 --> 00:41:46.629
"My friend, darling,

00:41:46.805 --> 00:41:52.563
I know you have suffered quite a lot
during the past many years.

00:41:53.792 --> 00:41:57.166
I have not been able
to help you to suffer less.

00:41:57.994 --> 00:42:00.142
In fact, I have reacted in such a way

00:42:00.360 --> 00:42:02.099
that made you suffer more.

00:42:02.294 --> 00:42:03.862
I'm sorry.

00:42:04.064 --> 00:42:08.028
It is not my intention
to make you suffer, darling,

00:42:08.367 --> 00:42:12.460
just because I did not see
and understand your suffering.

00:42:13.896 --> 00:42:16.095
If I had understood your suffering,

00:42:16.325 --> 00:42:20.102
I would not have reacted
the way I have.

00:42:20.267 --> 00:42:24.326
So please help me,
tell me what is in your heart.

00:42:24.459 --> 00:42:27.292
Tell me of your suffering,
your difficulties,

00:42:28.060 --> 00:42:30.094
help me to understand."

00:42:30.298 --> 00:42:34.442
That is the kind of talking
we call loving speech.

00:42:35.334 --> 00:42:38.825
If you have some amount
of compassion in your heart,

00:42:39.140 --> 00:42:41.601
you can talk like that.

00:42:42.434 --> 00:42:44.332
In the beginning you don't believe

00:42:44.498 --> 00:42:46.663
that you can
talk to him or to her like that,

00:42:46.806 --> 00:42:49.110
because you are so angry at that person.

00:42:49.301 --> 00:42:53.836
But now, as you have seen and understood
the suffering in that person,

00:42:55.261 --> 00:43:00.704
you are motivated by a desire
to help him or her suffer less.

00:43:00.899 --> 00:43:06.299
So you can talk like that
with him or her

00:43:07.361 --> 00:43:10.029
in a language called loving speech,

00:43:10.249 --> 00:43:12.102
compassionate speech.

00:43:12.294 --> 00:43:15.026
That can always open the heart,

00:43:15.193 --> 00:43:18.195
open the door
of the heart of someone.

00:43:18.836 --> 00:43:23.625
Then you can sit there and listen.

00:43:27.840 --> 00:43:31.495
During the time of listening,

00:43:33.060 --> 00:43:36.226
you maintain compassion alive
in your heart

00:43:36.496 --> 00:43:39.842
so you can listen for one hour or more.

00:43:41.035 --> 00:43:43.637
Because compassion protects you.

00:43:47.662 --> 00:43:57.795
While telling you things
the other person may be bitter, angry.

00:43:59.099 --> 00:44:01.370
What the other person says

00:44:01.592 --> 00:44:10.392
may be full of bitterness,
full of wrong perceptions.

00:44:12.332 --> 00:44:16.761
What you hear might touch
on the anger and irritation in you,

00:44:17.375 --> 00:44:20.862
and you lose your capacity of listening.

00:44:24.753 --> 00:44:27.476
But if you practice mindful breathing

00:44:29.174 --> 00:44:32.896
and preserve compassion in you,
you are protected.

00:44:34.974 --> 00:44:37.999
Breathing in and out
you remind yourself 


00:44:38.608 --> 00:44:42.974
that I listen to him
with only one purpose,

00:44:43.360 --> 00:44:47.595
to help him empty his heart
and suffer less.

00:44:51.002 --> 00:44:53.727
Therefore, even if he says wrong things,

00:44:53.913 --> 00:44:57.802
I will not interrupt him and correct him.

00:44:58.696 --> 00:45:00.296
Because if I did,

00:45:00.510 --> 00:45:03.153
I would transform the session
into a debate

00:45:03.473 --> 00:45:05.837
and I ruin the session.

00:45:06.792 --> 00:45:09.874
Later on, in a few days,

00:45:10.372 --> 00:45:13.663
I may offer him or her
some information

00:45:14.366 --> 00:45:18.357
to help him or her
to correct his perceptions.

00:45:18.541 --> 00:45:19.967
But not now.

00:45:20.128 --> 00:45:22.109
Now is only listening.

00:45:22.275 --> 00:45:25.479
If you can breathe in and out
and maintain that awareness alive,

00:45:25.798 --> 00:45:28.465
you are protected by compassion

00:45:28.932 --> 00:45:33.560
and you can listen
for the whole hour deeply.

00:45:33.742 --> 00:45:37.234
That will be very healing
to him or to her.

00:45:42.062 --> 00:45:47.806
The practice of listening to the suffering
has to begin with ourselves.

00:45:48.030 --> 00:45:51.696
We have to go home
and listen to our own suffering.

00:45:53.478 --> 00:45:56.877
Then, when we have suffered less,

00:45:57.462 --> 00:45:59.796
when we have enough compassion,

00:45:59.995 --> 00:46:02.741
we begin to listen to the other person.

00:46:02.970 --> 00:46:05.793
The other person is our partner,

00:46:06.132 --> 00:46:08.824
or our father or mother

00:46:09.395 --> 00:46:14.705
or whoever lives with us
in the same house.

00:46:16.597 --> 00:46:19.430
Then, when we have
restored communication

00:46:19.580 --> 00:46:21.867
and reconciled with that person,

00:46:22.042 --> 00:46:24.091
we are stronger.

00:46:24.301 --> 00:46:28.026
Then we can bring the practice
to our school.

00:46:30.964 --> 00:46:35.164
We can practice
with our colleagues in school

00:46:35.295 --> 00:46:37.092
and our students,

00:46:37.304 --> 00:46:40.596
because all of them suffer.

00:46:43.929 --> 00:46:46.795
The students may believe

00:46:47.762 --> 00:46:50.840
that their teachers do not suffer,

00:46:51.126 --> 00:46:54.422
only they suffer, not their teachers.

00:46:54.839 --> 00:46:57.990
We should tell them
that that's not the truth.

00:46:58.195 --> 00:47:00.760
We, schoolteachers, we suffer like you.

00:47:02.926 --> 00:47:06.762
But as I have learned
how to handle my suffering,

00:47:06.939 --> 00:47:09.034
I suffer less now.

00:47:09.262 --> 00:47:13.125
If you want,
I can help you to practice

00:47:13.294 --> 00:47:15.061
in order to suffer less.

00:47:15.202 --> 00:47:17.224
You have difficulties with your parents,

00:47:17.391 --> 00:47:20.462
with your family, with your studies.

00:47:22.862 --> 00:47:27.504
We can spend time together
and help each other to suffer less.

00:47:28.462 --> 00:47:36.593
So that kind of deep listening
and loving speech,

00:47:36.992 --> 00:47:40.564
practiced with our students,

00:47:40.740 --> 00:47:48.894
helps remove the obstacles
between teachers and students.

00:47:49.192 --> 00:47:52.268
If they understand your suffering,

NOTE Paragraph

00:47:53.693 --> 00:47:56.995
they will not continue
to make you suffer anymore.

00:47:57.211 --> 00:48:00.134
If we understand their suffering,

00:48:01.495 --> 00:48:04.664
we will know how
to help them to suffer less.

00:48:04.832 --> 00:48:09.599
Together we improve the quality
of teaching and of learning,

00:48:10.010 --> 00:48:14.558
and the classroom becomes
a very pleasant place to be

00:48:14.837 --> 00:48:17.035
for both sides.

00:48:41.732 --> 00:48:43.506
(Bell)

00:48:45.259 --> 00:48:51.319
(Bell)

00:48:52.807 --> 00:48:56.831
Dear friends, you may massage your feet
if you like.

00:49:30.863 --> 00:49:33.297
I draw a circle,

00:49:34.929 --> 00:49:40.595
representing the schoolteacher.

00:49:43.928 --> 00:49:47.933
The schoolteacher has his partner,

00:49:50.738 --> 00:49:54.302
his son and daughter and so on.

00:49:56.335 --> 00:50:02.526
So we are eager to help our partner,
other members of our family

00:50:02.794 --> 00:50:05.133
to suffer less.

00:50:07.166 --> 00:50:09.101
And we are eager also

00:50:09.239 --> 00:50:15.075
to help our colleagues in schools
and our students

00:50:17.262 --> 00:50:19.132
to suffer less.

00:50:19.249 --> 00:50:25.001
We have the tendency
of trying to do something.

00:50:28.032 --> 00:50:31.832
"I want to do something
to improve the situation."

00:50:32.124 --> 00:50:34.391
That's what we want.

00:50:34.865 --> 00:50:37.324
But according to this practice,

00:50:37.708 --> 00:50:42.465
we should not be too eager
to do something right away.

00:50:46.132 --> 00:50:51.302
The first thing
is to go home to us.

00:50:53.173 --> 00:50:55.929
With the practice of mindful breathing,

00:50:56.331 --> 00:50:59.233
with the practice of mindful walking,

00:51:01.360 --> 00:51:07.172
we can calm down
our feelings, our emotions,

00:51:08.102 --> 00:51:13.830
we can bring in a feeling of joy
and happiness to nourish us.

00:51:15.027 --> 00:51:17.842
We can listen to our own suffering

00:51:18.020 --> 00:51:21.083
in order to allow
the energy of compassion

00:51:21.263 --> 00:51:23.629
to be born and to heal.

00:51:23.764 --> 00:51:27.892
That is what we should begin with.

00:51:28.441 --> 00:51:33.562
We can do that with the support
of co-practitioners.

00:51:33.832 --> 00:51:41.888
Those who share
the same kind of insight

00:51:42.189 --> 00:51:46.564
as how to improve the situation.

00:51:50.468 --> 00:51:55.228
When you have enough peace,
joy and compassion,

00:51:55.356 --> 00:51:57.708
and you suffer less,

00:51:58.577 --> 00:52:02.896
you can go to him or to her, your partner,

00:52:04.363 --> 00:52:06.895
the person who is closest to you

00:52:06.997 --> 00:52:10.126
and help him or her
to do the same.

00:52:12.368 --> 00:52:16.202
Of course, the other person
has to do like you.

00:52:16.662 --> 00:52:19.633
You help him or her
to go back to herself

00:52:20.326 --> 00:52:23.662
and take care of the things inside.

00:52:24.896 --> 00:52:27.794
How to release the tension in the body,

00:52:28.462 --> 00:52:32.462
how to generate
a feeling of joy or happiness,

00:52:35.628 --> 00:52:38.332
how to listen to the suffering inside

00:52:38.438 --> 00:52:41.327
and understand the suffering inside.

00:52:41.497 --> 00:52:44.111
The suffering inside of us
carries within itself

00:52:44.192 --> 00:52:46.344
the suffering of our father,

00:52:46.407 --> 00:52:50.892
of our mother, of our ancestors,
of our nation.

00:52:51.662 --> 00:52:54.125
If we understand our suffering,

00:52:54.308 --> 00:52:58.159
we understand the suffering
of our father, our mother,

00:52:59.431 --> 00:53:02.368
our ancestors, our nation.

00:53:03.361 --> 00:53:05.360
We suffer less.

00:53:06.434 --> 00:53:08.970
We have enough compassion to help.

00:53:09.568 --> 00:53:13.533
After having helped the people
in our own family,

00:53:16.374 --> 00:53:19.494
we have a stronger support at home.

00:53:19.704 --> 00:53:22.638
Now we can begin to go

00:53:23.534 --> 00:53:26.697
and help the people in our workplace,

00:53:26.872 --> 00:53:30.266
our colleagues and our students.

00:53:31.456 --> 00:53:34.660
The principle is very much the same,

00:53:34.841 --> 00:53:38.301
helping them to go home
to themselves and take care.

00:53:39.294 --> 00:53:42.997
Always we have to begin like this.

00:53:43.294 --> 00:53:47.268
They can also help you
to help other people.

00:53:49.836 --> 00:53:55.527
The principle is:
the way out is in.

00:53:56.538 --> 00:53:58.872
The way out is in.

00:54:07.963 --> 00:54:12.492
Tomorrow we shall have
walking meditation together.

00:54:18.665 --> 00:54:22.026
There are those of us
who know the practice.

00:54:23.300 --> 00:54:25.364
We shall practice

00:54:25.581 --> 00:54:29.733
and support those of us
who are new in the practice.

00:54:30.533 --> 00:54:34.497
Every step can generate
the energy of peace.

00:54:37.401 --> 00:54:42.109
Every step can release
the tension in our body,

00:54:42.627 --> 00:54:44.466
every step can help us get in touch

00:54:44.648 --> 00:54:48.499
with the wonders of life
that can nourish and heal.

00:54:49.030 --> 00:54:52.541
If we have enough
mindfulness and concentration,

00:54:52.727 --> 00:54:55.432
we can touch Mother Earth,

00:54:56.532 --> 00:55:00.779
we can touch the Kingdom of God
with every step.

00:55:01.999 --> 00:55:03.566
Later on,

00:55:03.751 --> 00:55:06.826
we can walk like that
on the railway station,

00:55:06.937 --> 00:55:08.794
on the airport,

00:55:09.499 --> 00:55:12.063
from the parking lot to our school,

00:55:12.298 --> 00:55:16.462
and enjoy the Kingdom
with every step.

00:55:19.962 --> 00:55:22.092
I have arrived,

00:55:25.563 --> 00:55:27.698
I have arrived.

00:55:27.834 --> 00:55:30.170
Two steps while breathing in.

00:55:31.171 --> 00:55:34.193
If you like,
you can make three steps.

00:55:34.311 --> 00:55:35.896
I have arrived,

00:55:35.997 --> 00:55:38.298
arrived, arrived.

00:55:38.866 --> 00:55:41.591
I have arrived is not a statement.

00:55:42.597 --> 00:55:45.268
That is a realization,

00:55:45.577 --> 00:55:48.639
because you have to arrive truly
in the here and the now

00:55:48.774 --> 00:55:50.735
with every step.

00:55:51.933 --> 00:55:55.449
We have to train ourselves
walking in the Kingdom of God.

00:55:59.338 --> 00:56:02.340
If you make two steps
while breathing in,

00:56:04.557 --> 00:56:08.097
then you may like to make
three steps while breathing out.

00:56:09.252 --> 00:56:11.633
You say, "I am home,

00:56:11.906 --> 00:56:14.666
I am home, home."

00:56:15.711 --> 00:56:18.456
So the rhythm is 2-3.

00:56:31.194 --> 00:56:33.985
I have arrived,
I have arrived,

00:56:35.527 --> 00:56:39.198
I am home,
I am home, I am home.

00:56:44.526 --> 00:56:48.505
In Plum Village we teach
the children to do the same.

00:56:49.068 --> 00:56:51.167
We begin saying...

00:56:53.746 --> 00:56:56.651
to teach them how to say 'yes'.

00:56:58.563 --> 00:57:00.555
Breathing in, you say

00:57:01.349 --> 00:57:04.562
(French) 'yes, yes'.

00:57:04.968 --> 00:57:07.276
Teaching the children to say 'yes'.

00:57:07.381 --> 00:57:11.569
Because many of them say no, no, no.

00:57:12.313 --> 00:57:13.637
(Laughter)

00:57:13.734 --> 00:57:16.078
There are so many things
that you have to say yes to.

00:57:16.153 --> 00:57:18.252
The blue sky, the flowers,

00:57:19.035 --> 00:57:21.493
many things you have to say yes to.

00:57:21.600 --> 00:57:23.794
So breathing in, they make two steps

00:57:23.880 --> 00:57:25.268
and they say,

00:57:25.342 --> 00:57:27.402
(French) 'yes, yes'.

00:57:29.253 --> 00:57:32.566
While breathing out, they say,

00:57:33.114 --> 00:57:36.774
(French) 'thank you,
thank you, thank you.'

00:57:37.402 --> 00:57:40.664
So you can invent
your own words

00:57:41.146 --> 00:57:44.852
in order to help you to concentrate.

00:57:45.680 --> 00:57:48.704
I have arrived, I have arrived,

00:57:49.534 --> 00:57:53.635
I am home, home, home,

00:57:53.858 --> 00:57:56.599
are words that can help you
to concentrate

00:57:57.104 --> 00:57:59.396
so that you can arrive truly.

00:57:59.624 --> 00:58:01.771
I have arrived, I am home.

00:58:01.967 --> 00:58:03.784
Later on you may change,

00:58:03.881 --> 00:58:06.009
"In the here, in the here,

00:58:06.310 --> 00:58:09.059
in the now, now, now."

00:58:09.251 --> 00:58:12.083
Because that is the address of life,

00:58:12.197 --> 00:58:15.024
the address of the Kingdom of God.

00:58:17.607 --> 00:58:22.258
Later on, you may say,

00:58:23.102 --> 00:58:26.292
"I am solid, solid.

00:58:27.080 --> 00:58:30.631
I am free, free, free."

00:58:31.752 --> 00:58:35.000
That is not autosuggestion.

00:58:36.054 --> 00:58:37.635
Because if you are mindful

00:58:37.947 --> 00:58:40.612
and making steps
and arriving at every step,

00:58:40.743 --> 00:58:42.806
you are truly solid.

00:58:42.924 --> 00:58:44.537
You are anchored,

00:58:44.620 --> 00:58:46.731
you are established
in the here and the now,

00:58:46.808 --> 00:58:50.103
you are not being pulled away
by the past or by the future.

00:58:50.597 --> 00:58:52.928
Every step helps you

00:58:53.041 --> 00:58:57.544
to cultivate more solidity.

00:58:58.746 --> 00:59:01.759
"I am solid, I am solid.

00:59:02.464 --> 00:59:05.743
I am free, I am free, I am free."

00:59:06.457 --> 00:59:09.660
This is not political freedom.

00:59:09.839 --> 00:59:15.431
This is freedom from the past,
the future, our worries.

00:59:16.482 --> 00:59:20.858
Because as you are solidly
established in the here and the now,

00:59:21.166 --> 00:59:27.945
you are free from the regrets,
the sorrow concerning the past,

00:59:28.399 --> 00:59:33.466
the fear, the uncertainty
concerning the future.

00:59:34.208 --> 00:59:37.235
You walk as a free person.

00:59:39.801 --> 00:59:41.273
From the parking lot,

00:59:41.434 --> 00:59:43.168
walking to your school,

00:59:43.275 --> 00:59:45.694
you walk as a free person.

00:59:45.916 --> 00:59:48.245
You stop all the thinking.

00:59:48.360 --> 00:59:52.700
Because the thinking removes you
from the here and the now.

00:59:53.381 --> 00:59:58.968
That is Noble Silence.

00:59:59.594 --> 01:00:03.176
There is a radio
that is going on all the time

01:00:03.548 --> 01:00:07.091
called NST,
Non Stop Thinking.

01:00:08.415 --> 01:00:11.342
While sitting, breathing and walking,

01:00:11.485 --> 01:00:14.927
we turn off that radio,
Non Stop Thinking,

01:00:15.164 --> 01:00:19.339
and we enjoy more
every step, every breath.

01:00:19.561 --> 01:00:24.175
The healing and the nourishment
take place much more easily

01:00:24.454 --> 01:00:27.066
than with the thinking.

01:00:27.205 --> 01:00:32.738
That is the mental discourse
always going on in our head.

01:00:33.209 --> 01:00:36.907
If you are truly focused
on your breath, on your steps,

01:00:37.159 --> 01:00:39.193
you stop the thinking easily

01:00:39.306 --> 01:00:42.878
and you enjoy the Kingdom of God
with every step.

01:00:43.070 --> 01:00:45.309
It is a habit.

01:00:46.057 --> 01:00:48.982
It is like when you learn
playing ping-pong,

01:00:49.155 --> 01:00:50.664
or tennis,

01:00:50.869 --> 01:00:52.667
you need some training.

01:00:52.797 --> 01:00:54.702
This is the same.

01:00:54.869 --> 01:00:57.098
You get the habit

01:00:57.266 --> 01:01:04.600
of enjoying the breathing
and the walking.

01:01:06.801 --> 01:01:08.464
We have that song,

01:01:08.630 --> 01:01:10.464
"I have arrived,

01:01:13.330 --> 01:01:15.234
I am home,

01:01:15.707 --> 01:01:18.115
in the here, in the now.

01:01:18.404 --> 01:01:21.701
I am solid, I am free."

01:01:23.014 --> 01:01:26.702
Solidity and freedom
make you a happy person.

01:01:27.529 --> 01:01:31.694
A person who does not have
stability and solidity

01:01:32.158 --> 01:01:35.125
cannot be a happy person.

01:01:35.298 --> 01:01:38.767
A person who does not have any freedom

01:01:39.577 --> 01:01:42.234
from anger, fear,
the past and the future

01:01:42.332 --> 01:01:44.740
cannot be a happy person.

01:01:44.885 --> 01:01:47.898
I am solid, I am free.

01:01:48.198 --> 01:01:50.600
That is a conformation.

01:01:50.827 --> 01:01:52.729
In the ultimate I dwell,

01:01:52.834 --> 01:01:55.309
in the Kingdom of God I walk.

01:01:55.468 --> 01:01:57.594
Shall we sing together?

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

01:02:06.838 --> 01:02:13.334
# in the here and in the now.

01:02:14.309 --> 01:02:21.922
# I have arrived, I am home,

01:02:22.751 --> 01:02:29.431
# in the here and in the now.

01:02:30.213 --> 01:02:39.034
# I am solid, I am free,

01:02:39.633 --> 01:02:47.975
# I am solid, I am free.

01:02:48.777 --> 01:02:55.828
# In the ultimate I dwell.

01:02:56.651 --> 01:03:03.174
# In the ultimate I dwell.

01:03:04.645 --> 01:03:12.364
# I have arrived, I am home,

01:03:13.009 --> 01:03:19.597
# in the here and in the now.

01:03:20.634 --> 01:03:28.459
# I have arrived, I am home,

01:03:29.243 --> 01:03:35.833
# in the here and in the now.

01:03:37.026 --> 01:03:45.100
# I am solid, I am free.

01:03:46.512 --> 01:03:55.140
# I am solid, I am free.

01:03:56.140 --> 01:04:03.222
# In the ultimate I dwell.

01:04:03.987 --> 01:04:10.894
# In the ultimate I dwell. #

01:04:11.164 --> 01:04:17.597
(Bell)

01:04:20.866 --> 01:04:22.726
So during the walking,

01:04:22.881 --> 01:04:25.293
not only we do not speak,

01:04:25.837 --> 01:04:30.868
but we also do not think.

01:04:34.977 --> 01:04:38.096
Because the thinking
removes you

01:04:38.274 --> 01:04:40.434
from the here and the now.

01:04:40.576 --> 01:04:43.927
I think,
therefore I am not there.

01:04:45.545 --> 01:04:48.598
You observe what we call Noble Silence.

01:04:48.777 --> 01:04:51.833
This is a kind of silence
that is very eloquent.

01:04:51.969 --> 01:04:55.108
It allows you to be fully alive,
fully present

01:04:55.597 --> 01:04:59.760
and enjoy every step,
enjoy every breath.

01:05:00.534 --> 01:05:04.574
When every one of us
breathes and walks together like that

01:05:04.775 --> 01:05:08.647
we can generate
a very powerful collective energy.

01:05:09.912 --> 01:05:12.600
That will penetrate into everyone

01:05:12.802 --> 01:05:16.794
and help with the healing
and the transformation.

01:05:17.334 --> 01:05:18.988
The same thing is true

01:05:19.166 --> 01:05:22.394
with sitting together
and breathing together.

01:05:22.934 --> 01:05:24.484
The next thing we do

01:05:25.001 --> 01:05:28.181
is to share a meal together.

01:05:28.402 --> 01:05:31.481
That is called mindful eating.

01:05:32.701 --> 01:05:35.996
We allow the talking to stop,

01:05:36.048 --> 01:05:38.010
we allow the thinking to stop.

01:05:38.130 --> 01:05:41.203
We just enjoy
our togetherness

01:05:42.472 --> 01:05:44.999
and the meal.

01:05:47.443 --> 01:05:51.207
Because everyone can participate,

01:05:51.376 --> 01:05:54.299
can contribute

01:05:56.187 --> 01:05:59.242
to the collective energy
of mindfulness and joy.

01:06:04.634 --> 01:06:08.549
During the time we have dinner,

01:06:08.634 --> 01:06:12.600
we focus our attention
only on two things.

01:06:13.183 --> 01:06:14.749
First of all,

01:06:14.902 --> 01:06:19.550
is the food that we are serving,
that we are eating.

01:06:21.097 --> 01:06:22.977
We breathe in and out

01:06:23.237 --> 01:06:26.964
and become aware
of the vegetables,

01:06:29.867 --> 01:06:31.366
of the rice,

01:06:31.560 --> 01:06:34.274
of whatever we are eating.

01:06:36.047 --> 01:06:39.720
When I pick up a piece of carrot,

01:06:40.469 --> 01:06:42.806
I do it mindfully

01:06:43.634 --> 01:06:47.535
and I take one second
to look at the piece of carrot.

01:06:49.302 --> 01:06:51.437
Only one second.

01:06:52.427 --> 01:06:54.187
One second is enough

01:06:54.410 --> 01:07:01.938
to see that there is
the sunshine in the carrot,

01:07:02.968 --> 01:07:05.263
there is the rain in the carrot,

01:07:05.527 --> 01:07:07.858
there is the good earth in the carrot,

01:07:08.429 --> 01:07:13.602
time, space, the farmer,
the transporter and so on.

01:07:14.174 --> 01:07:17.364
The piece of carrot
carries within itself

01:07:17.551 --> 01:07:19.531
the whole cosmos.

01:07:20.422 --> 01:07:23.434
One second of looking mindfully

01:07:24.300 --> 01:07:29.400
can put you in touch
with the whole cosmos.

01:07:30.967 --> 01:07:33.015
One second only.

01:07:33.171 --> 01:07:36.211
Then you put it into your mouth mindfully.

01:07:36.804 --> 01:07:38.869
Don't put anything else,

01:07:39.172 --> 01:07:41.704
like your worries, your projects.

01:07:42.561 --> 01:07:44.424
Just the piece of carrot.

01:07:44.632 --> 01:07:49.671
Get in touch with the piece of carrot
that represents the cosmos.

01:07:52.667 --> 01:07:55.209
In the Catholic tradition,

01:07:56.269 --> 01:07:58.474
celebrating the Eucharist

01:07:58.840 --> 01:08:03.920
you see the piece of bread
as the body of Jesus.

01:08:04.667 --> 01:08:06.602
But in this practice,

01:08:06.990 --> 01:08:10.800
we see the piece of bread
as the body of the cosmos.

01:08:10.936 --> 01:08:14.305
Not very far.
It is the same thing.

01:08:15.964 --> 01:08:19.240
You get in touch
with the wonders of life.

01:08:19.572 --> 01:08:23.271
The stars, the sun,
Mother Earth

01:08:24.327 --> 01:08:28.100
and the cosmos
that have come to you

01:08:28.294 --> 01:08:31.029
in the form of a piece of carrot
to nourish you.

01:08:31.062 --> 01:08:32.957
That is love.

01:08:33.106 --> 01:08:36.559
And when you chew,
you chew only the piece of carrot

01:08:36.608 --> 01:08:39.985
and not our projects,
our anger, our fear.

01:08:40.449 --> 01:08:42.704
Not good for our health.

01:08:43.235 --> 01:08:47.992
So we can enjoy eating each morsel
of our dinner in that way.

01:08:48.792 --> 01:08:52.292
Thankful, joyful,

01:08:53.798 --> 01:08:55.771
grateful.

01:08:56.684 --> 01:08:59.333
The second object of our mindfulness

01:08:59.398 --> 01:09:04.192
is the presence of
other practitioners around us.

01:09:04.743 --> 01:09:06.807
They are eating the same way,

01:09:06.851 --> 01:09:09.727
generating the energy
of mindfulness and joy

01:09:09.951 --> 01:09:13.252
so that we will be nourished
not only by the food,

01:09:13.440 --> 01:09:17.340
but by the collective energy
of brotherhood, sisterhood,

01:09:17.787 --> 01:09:19.569
peace and joy.

01:09:19.609 --> 01:09:22.425
Because eating like that
can be very joyful.

01:09:22.603 --> 01:09:24.494
Although we are silent.

01:09:24.634 --> 01:09:27.514
But a Noble Silence is very eloquent.

01:09:27.864 --> 01:09:32.905
It speaks a lot about
togetherness,

01:09:33.866 --> 01:09:36.857
brotherhood, sisterhood and so on.

01:09:37.829 --> 01:09:41.596
In Plum Village we always enjoy
our breakfast, our lunch,

01:09:42.130 --> 01:09:44.436
our dinner together.

01:09:44.860 --> 01:09:48.834
Eating like that can be nourishing

01:09:49.131 --> 01:09:53.696
for the body and for the spirit
at the same time.

01:10:00.074 --> 01:10:02.690
Every time we hear the bell,

01:10:05.027 --> 01:10:07.459
the bell is a reminder.

01:10:08.437 --> 01:10:11.007
It helps us to stop the thinking,

01:10:11.421 --> 01:10:13.071
to stop the talking

01:10:13.281 --> 01:10:15.225
and begin to be,

01:10:15.632 --> 01:10:18.065
to be alive in the here and the now.

01:10:18.267 --> 01:10:21.393
To come home to the here and the now.

01:10:28.363 --> 01:10:30.113
Sister Dao

01:10:31.242 --> 01:10:33.764
will offer us

01:10:34.640 --> 01:10:36.836
half a sound of the bell.

01:10:38.595 --> 01:10:39.617
(Bell)

01:10:39.851 --> 01:10:41.834
That is a half sound.

01:10:45.279 --> 01:10:46.974
Again please.

01:10:47.440 --> 01:10:48.600
(Bell)

01:10:49.527 --> 01:10:51.675
That is a half sound.

01:10:51.867 --> 01:10:54.368
When you hear the half sound,

01:10:54.626 --> 01:10:58.234
you know that a full sound
is going to happen very soon.

01:10:59.676 --> 01:11:03.578
So you have about 8 seconds
to prepare yourself

01:11:04.678 --> 01:11:08.070
to receive the full sound.

01:11:12.928 --> 01:11:15.277
When you hear a half sound,

01:11:15.446 --> 01:11:17.840
you stop talking, you stop thinking,

01:11:18.028 --> 01:11:21.567
you begin to breathe in mindfully
and breathe out mindfully.

01:11:21.872 --> 01:11:25.834
It takes 6, 7, 8 seconds.

01:11:26.338 --> 01:11:30.007
Then you are ready
to receive the full sound.

01:11:31.840 --> 01:11:34.710
The bell master,
after the half sound,

01:11:35.064 --> 01:11:38.132
allows you to have enough time

01:11:38.217 --> 01:11:41.946
to prepare for the reception
of the full sound.

01:11:42.094 --> 01:11:43.597
Please.

01:11:46.696 --> 01:11:48.096
(Bell)

01:11:52.705 --> 01:11:58.883
(Bell)

01:12:10.164 --> 01:12:13.427
That sound does not exactly come
from the outside.

01:12:13.583 --> 01:12:15.061
It comes from the inside.

01:12:15.264 --> 01:12:18.147
It is the voice
from the Buddha from within

01:12:18.527 --> 01:12:21.384
calling us to go home to ourselves.

01:12:21.524 --> 01:12:23.992
It is the voice of Jesus Christ

01:12:24.177 --> 01:12:26.485
calling us to go home to ourselves,

01:12:27.128 --> 01:12:32.403
to be alive again.

01:12:40.299 --> 01:12:43.146
To be resurrected again.

01:12:43.640 --> 01:12:46.861
Without mindfulness
we are not alive.

01:12:47.135 --> 01:12:49.795
We live like dead people.

01:12:50.527 --> 01:12:52.576
The bell helps us

01:12:53.066 --> 01:12:55.864
to come home to ourselves
with mindfulness.

01:12:56.199 --> 01:13:01.994
Mindfulness is the Holy Spirit.

01:13:07.133 --> 01:13:11.028
When we have mindfulness in ourselves,

01:13:11.634 --> 01:13:13.274
we are fully alive,

01:13:13.527 --> 01:13:16.797
we are fully present
to live our life.

01:13:17.234 --> 01:13:20.232
Mindfulness has the power to heal.

01:13:20.804 --> 01:13:27.361
Jesus is inhabited
by the Holy Spirit.

01:13:28.431 --> 01:13:30.100
In the Buddhist tradition,

01:13:30.266 --> 01:13:33.180
we see that the Holy Spirit
is made of three elements:

01:13:33.542 --> 01:13:36.568
mindfulness,
concentration, insight.

01:13:37.840 --> 01:13:41.560
That will bring compassion to you.

01:13:41.945 --> 01:13:44.974
So it is not something vague, abstract.

01:13:46.060 --> 01:13:48.367
With the practice
we can generate

01:13:48.863 --> 01:13:51.935
mindfulness,
concentration and insight.

01:13:52.504 --> 01:13:56.294
We can allow the Holy Spirit
to inhabit us

01:13:56.740 --> 01:14:03.871
for the healing and
the transformation to be possible.

01:14:09.898 --> 01:14:13.633
During the time we sit together,

01:14:15.432 --> 01:14:20.310
and listen and breathe together,

01:14:20.571 --> 01:14:25.104
the bell helps us
to go home to the here and the now.

01:14:26.160 --> 01:14:30.096
There is a practice called
deep listening.

01:14:30.925 --> 01:14:34.034
We don't listen just with our ears.

01:14:37.467 --> 01:14:41.359
We can invite
all the cells in our body

01:14:41.829 --> 01:14:44.575
to join us in listening.

01:14:44.955 --> 01:14:49.659
The sound of the bell will penetrate deep
into every cell of our body.

01:14:51.132 --> 01:14:53.669
That is possible.

01:14:54.434 --> 01:14:57.229
We know that all our ancestors,

01:14:58.499 --> 01:15:01.606
blood and spiritual ancestors,

01:15:02.230 --> 01:15:06.061
they are fully present
in every cell of our body.

01:15:08.034 --> 01:15:10.371
We may like to invite all of them

01:15:10.561 --> 01:15:13.643
to join us in listening to the bell.

01:15:14.939 --> 01:15:17.524
And become alive again.

01:15:18.767 --> 01:15:21.294
We think that our ancestors
are no longer alive.

01:15:21.449 --> 01:15:23.200
That is not true.

01:15:23.367 --> 01:15:27.931
They are always alive
in every cell of our body.

01:15:28.330 --> 01:15:31.575
We can get in touch with them
at any time we want.

01:15:32.034 --> 01:15:33.874
We can talk to them.

01:15:34.044 --> 01:15:36.407
We can invite them to walk with us,

01:15:36.602 --> 01:15:38.119
to breathe with us

01:15:38.339 --> 01:15:41.336
and to listen to the bell with us.

01:15:42.467 --> 01:15:44.834
When you hear the bell,

01:15:45.055 --> 01:15:48.561
you may like to invite
all your ancestors in you

01:15:48.762 --> 01:15:50.850
to join you in listening.

01:15:51.034 --> 01:15:54.404
Listening like that
can be very healing,

01:15:54.966 --> 01:15:57.498
transforming also.

01:15:59.869 --> 01:16:02.497
The bell master is there to help us

01:16:04.298 --> 01:16:06.338
to go home to ourselves

01:16:06.474 --> 01:16:10.134
and enjoy breathing.

01:16:10.829 --> 01:16:13.914
Usually when you hear
the full sound of the bell,

01:16:14.241 --> 01:16:17.517
you practice breathing in
and out three times.

01:16:18.931 --> 01:16:21.232
Breathing in you say,

01:16:21.394 --> 01:16:23.875
"I listen, I listen."

01:16:25.003 --> 01:16:27.768
And if you have
all your ancestors listening with you,

01:16:27.866 --> 01:16:30.728
you say, "We listen, we listen."

01:16:30.840 --> 01:16:33.514
This is not an "I",
this is a "we".

01:16:33.734 --> 01:16:36.300
"We listen, we listen."

01:16:36.461 --> 01:16:37.968
And while breathing out, you say,

01:16:38.098 --> 01:16:39.995
"This wonderful sound

01:16:40.134 --> 01:16:43.490
brings us back
to our true home."

01:16:44.101 --> 01:16:47.402
Our true home
is here and now.

01:16:47.670 --> 01:16:50.063
Our true home
is the Kingdom of God.

01:16:54.004 --> 01:16:56.302
Breathing in, I say,

01:16:57.035 --> 01:17:00.864
"We listen, we are truly listening."

01:17:01.073 --> 01:17:03.195
Breathing out, I say,

01:17:03.379 --> 01:17:05.627
"This wonderful sound
brings us back

01:17:05.797 --> 01:17:08.535
to our true home,
to the Kingdom of God."

01:17:08.694 --> 01:17:12.395
You enjoy breathing in
and out three times.

01:17:13.234 --> 01:17:16.760
Then the bell master
may invite the second sound.

01:17:16.932 --> 01:17:20.037
And every one of us
have a chance to enjoy

01:17:20.389 --> 01:17:23.807
three more in-breaths
and out-breaths that way.

01:17:23.974 --> 01:17:26.927
Three sounds of the bell mean

01:17:27.105 --> 01:17:30.236
nine in-breaths and out-breaths.

01:17:30.531 --> 01:17:34.451
A good bell master
would allow ourselves

01:17:35.194 --> 01:17:37.691
enough time to enjoy...

01:18:05.125 --> 01:18:11.031
(The Plum Village Online Monastery)

01:18:20.684 --> 01:18:24.240
(Mindful online broadcasts
like this are supported

01:18:24.454 --> 01:18:26.618
by viewers like you.)

01:18:26.878 --> 01:18:29.864
(Donate at http:// pvom.org)

01:18:29.974 --> 01:18:32.474
(Thank you for your generosity)

01:18:32.974 --> 01:18:37.768
... with mindfulness, concentration,
insight and compassion

01:18:38.013 --> 01:18:40.776
that will help to heal us.

01:18:51.496 --> 01:18:53.078
(Bell)

01:18:57.671 --> 01:19:03.789
(Bell)

01:19:24.699 --> 01:19:30.574
(Bell)

01:19:53.054 --> 01:19:59.549
(Bell)

01:20:25.470 --> 01:20:27.637
The energy is good.

01:20:27.784 --> 01:20:29.286
(Laughter)

01:20:30.857 --> 01:20:33.451
Now let us massage our feet

01:20:33.698 --> 01:20:36.967
and be ready to stand up
when we hear the small bell.

01:20:40.168 --> 01:20:44.061
(Mindful online broadcasts
like this are supported

01:20:44.479 --> 01:20:48.822
by viewers like you.)

01:20:49.174 --> 01:20:57.296
(Donate at http://pvom.org)

01:20:57.797 --> 01:21:01.896
(Thank you for your generosity)

01:21:02.328 --> 01:21:11.500
(The Plum Village Online Monastery)