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bell sound

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bell strike and reverberation

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bell strike and reverberation

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bell strike and reverberation

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Dear respected Thay, 
dear brothers and sisters,

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dear friends and sangha.

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Today is the 24th of January
the year 2019

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and we are in the [?] Meditation Hall
of the [?] hamlet

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during our Winter Retreat.

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Winter has arrived, yes,

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I think we all agree.

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There is snow in Paris 
and in 18 other departments in France

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and in other countries

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we can see the beauties of nature 
and winter

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in all seasons in fact

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the wonders of Mother Earth 
that she offers us

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the beautiful green grass

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the delicate snowflakes

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the nourshing rain

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We've had rain, wind and cold weather here

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but that's also wonderful

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with our practice of mindfulness

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we celebrate life.

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Every moment of life is precious

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and the energy of mindfulness helps us be

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in touch with ourself

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our body and mind, but also

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in touch with the world around us.

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the other morning a sister said to me,

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did you see the bird in our tree?

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and I...oh, what tree? what bird?

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he pointed in the direction, at a distance

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and then I saw a noble blackbird

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sitting alone on the bare branch

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of a winter tree with the sunrise

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the golden light of the sunrise

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filtering through this beautiful moment.

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So I thanked her very much

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for sharing this beauty with me

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and I said "Please write a poem".

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She writes very well.

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In winter the sunrises and sunsets 
are special

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and I enjoy going out and 
seeing the sunrise

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and sunset in winter especially

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though all year round 
we can appreciate the

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sunrise and sunset.

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Mindfulness as an energy is always with us

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it doesn't leave us

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it's a capacity we have that is stored

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within the depths of our consciouness 
as a seed

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a [?]

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we just have to wake it up, 
we just have to activate it

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invite it to be present with us

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mindfulness is with us 
during all seasons of the year.

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it helps us be aware 
of our internal weather,

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so to speak

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what is happening in our mind

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in terms of our feelings, our thoughts

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our emotions, our mental formations.

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So mindfulness helps us know what is

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the terrain, the paysage, the landscape
of our mind

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and that's very helpful

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and it's very wonderful

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to know what's actually happening in us

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and around us

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This afternoon we'll have our

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sharing circles called dharma sharing

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and sometimes we begin the sharing circle by

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by inviting everyone to give a
internal weather report, metéo, ...

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say their name, where they're from 
and then what is their internal weather

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and they may use some images, such as

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I feel sunny

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I feel rainy, maybe sad

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I feel happy, I feel cloudy

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that means I have some confusion today

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I'm not real sure

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there's a storm brewing in me

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that means, oh, I'm in touch with some

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strong feelings, anger, et cetera.

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so we have an opportunity connect 
with our feelings

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to know actually what they are

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feelings are very important,
they're part of our daily life

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you know that babies have feelings

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and because they're too young to tell us
what their feelings are

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they let us know about their feelings

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when a baby's happy 
we'll see a baby smile, laugh, gurgle

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you know, baby sounds, they're happy
they're doing fine

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when a baby doesn't have a pleasant
feeling, the baby lets us know

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they cry, they may be hungry
or cold, or wet

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or need more sleep.

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So from the very beginning of our life

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we experienced feelings

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we have many relationships, don't we?

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and relationships usually are formed

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or begin, when there are pleasant feelings

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when there are good feelings
that are shared mutually

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and then relationships can end

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when the feelings turn to
unpleasant feelings

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there are bad feelings between us

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so if we don't know practices then
a relationship can end

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our relationship with our mindfulness
is forever

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and that's the good news

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as long as we want to practice
and cultivate this energy within us,

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it's always there.

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no matter what's happening 
with our daily life relationships

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The Buddha gave some wonderful teachings

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in the sutra of the four foundations of
mindfulness

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this is an important sutra

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and Thay has written a book based 
on this sutra, which contains this sutra

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called "Transformation and Healing"

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and Buddha gave some teachings in this way

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he said
the first foundation of our mindfulness

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is to be aware of our body

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every morning when we wake up

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we can be aware of how does my body feel?

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The second foundation of mindfulness

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is to be aware of our feelings.

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ok, how am I feeling?

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third foundation: to be aware of our mind

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the thoughts, the objects that we're 
thinking about

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and then the fourth foundation
of mindfulness

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is to be aware of the objects

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of our mind, and that could be the world
around us

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now feelings are very interesting

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according to how the Buddha looked 
at feelings.

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In modern Western psychology,

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we use the word feelings and emotions

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interchangeably, right?

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We could say I'm feeling happy,

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I'm feeling sad, I'm feeling peaceful,

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I'm feeling anxious, 
I'm feeling depressed,

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et cetera.

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Buddha didn't have modern 
Western psychology,

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but what he created was a practice
of being aware of our feelings

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just in three ways.

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The Buddha said we have pleasant feelings,

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then we have unpleasant feelings,

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and then we have neutral feelings

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that are neither pleasant nor unpleasant.

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And you know for Buddha and his
disciples who become Arhats,

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that was enough.

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To be able to identify what we're
experience as something pleasant

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or unpleasant has simplified my practice
enormously.

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Sometimes I've gotten too caught up
or tangled up

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with more "advanced" practice by trying
to name the feeling correctly.

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Is it irritation? Is it anger?

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Is it sadness? Is it discouragement?

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I spent so much time trying to get

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the right word to describe my feeling,

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and I discovered that it wasn't necessary,

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and that was good news for me.

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Whenever I'm in touch with a feeling,

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I can just be aware of the feeling.

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The feeling may have its origin in my body

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or something outside

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a conversation, seeing something.

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In other words, the origin may be through

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the six senses: my eyes, my ears, my nose,

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my tongue, my body, the sense of touch,

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or my thinking.

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So when I'm in touch with a feeling,

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I try to recognize,

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Is it a pleasant feeling

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or an unpleasant feeling?

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A neutral feeling is neither pleasant

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nor unpleasant

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but it has the characteristic of being

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sort of not there. Nothing much is

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happening when we have a neutral feeling.

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For example, when I open the mailbox

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to take out the letters, voila, nothing

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much is there. I buy a magazine, I give

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someone directions to the train station,

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maybe there's a slight feeling, but

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it's neither really pleasant nor
unpleasant.

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A neutral feeling can change however and

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become either a pleasant or an

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unpleasant feeling. And I remember

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once Thay said, Neutral feelings can be

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made into pleasant feelings, they can be

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transformed into pleasant feelings

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with mindful breathing. And that is,

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nothing much is happening, but if I sit

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down and relax and breathe, I can bring

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calmness into my body and relaxation

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and that is pleasant.

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So feelings are constantly changing,

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one into another, there's a constant flux

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of feeling because wer'e constantly

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receiving impressions through our nervous

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system, through our sense organs,

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and that is activating feelings.

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Let us a take a moment now to create

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a pleasant feeling, I hope. We will pause

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and come back to ourself and enjoy our

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breathing in and out, gently, naturally.

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bell

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bell

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So then the practice that helps us

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recognize our feelings is called [?]

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recognition. We simply notice what is

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there and what the feeling is,

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without thinking, without adding more

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to the feeling. Sometimes when we have

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a pleasant feeling, we begin to think:

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"Oh, how can I continue to have this

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pleasant feeling?" or sometimes when

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we have an unpleasant feeling, we begin

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to think: "Why did this happen?

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What can I do to stop it?"

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We add thoughts.

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But to simply recognize a feeling,

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all we have to do is notice it,

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breathe with it, and no mental

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commentary. There is a pleasant feeling

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here now, there is an unpleasant feeling

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here now.

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I made a list of some of the objects

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which result in pleasant feeling for me,

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and I invite everyone to do that,

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this afternoon, this evening,

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tomorrow, on your day off.

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Become aware of what gives us

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a pleasant feeling.

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I've already mentioned the sunrise

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and the sunset. Hearing the sound of

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the waterfall, the birds singing in spring,

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singing, soon we will celebrate the lunar

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new year, Tet, and a pleasant feeling

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is almost guaranteed everyday.

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There's happiness, there's friendship,

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the delicious taste of the Earth cake,

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and other wonderful Vietnamese food.

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I have pleasant feeling seeing the

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spring flowers, the green grass,

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the bamboo.

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Feeling the warmth of the sun on my face.

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Walking with friends, enjoying

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a cup of tea, sitting down.

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Doing nothing.

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So these are some of the sources

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but not all, of the sources, of pleasant

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feelings. There's one thing

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I want to share about pleasant feelings,

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is sometimes, we want them over and over

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and over again, and more and more and more

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and they can become an addiction.

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So we call it a sweet internal formation.

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It's addiction to drugs, to drinking,

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to smoking, to too much sugar, too much

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whatever. Because we have the seed

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of desire within us, okay? So it's

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alright, there's nothing wrong with that.

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With our practice of mindfulness

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we're aware of pleasant feeling, and

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whether the seed of desire is present,

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okay, I'm aware the seed of desire

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is present. To have a piece of chocolate,

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alright, one piece of chocolate,

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moderation. But if I say, oh another piece

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won't hurt, a second piece, okay, desire

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has grown a litte bit more, it's been
watered.

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Well ,a third piece for good luck,

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three pieces of chocolate. Okay.

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Do you understand?

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So the desire grows and grows

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and then we think we need the chocolate

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to have pleasant feelings.

269
00:20:33,437 --> 00:20:39,051
But not really. So we want to say

270
00:20:39,051 --> 00:20:43,496
we bring our mindfulness to the

271
00:20:43,496 --> 00:20:48,172
experience of pleasant feelings

272
00:20:48,172 --> 00:20:53,664
based on consumption. Okay? But there are

273
00:20:53,664 --> 00:20:55,729
many ways of consuming. We consume

274
00:20:55,729 --> 00:21:04,417
with our eyes, our ears, et cetera.

275
00:21:04,417 --> 00:21:08,946
So, if mindfulness is there it's sort of

276
00:21:08,946 --> 00:21:13,098
a protection so that the pleasant feeling

277
00:21:13,098 --> 00:21:18,175
doesn't be absolutely necessary all the

278
00:21:18,175 --> 00:21:24,507
time without fail. So with my mindfulness

279
00:21:24,507 --> 00:21:27,964
I say "I'm aware of the pleasant feeling.

280
00:21:27,964 --> 00:21:30,555
I'm aware of the chocolate," or whatever

281
00:21:30,555 --> 00:21:35,001
it is that's giving you the pleasant
feeling.

282
00:21:35,001 --> 00:21:36,259
Breathing out, I know my mindfulness

283
00:21:36,259 --> 00:21:36,936
tells me I've had enough, and that's all.

284
00:21:40,091 --> 00:21:50,934
So where this goes for anything that

285
00:21:50,934 --> 00:21:52,787
we consume. And I use a sentence now

286
00:21:52,787 --> 00:21:55,688
that is very, very helpful to me.

287
00:21:55,688 --> 00:21:58,889
I say to myself, "I don't want to hurt

288
00:21:58,889 --> 00:22:03,118
myself." Okay? And if I keep that as

289
00:22:03,118 --> 00:22:05,638
my mantra, "I don't want to hurt

290
00:22:05,638 --> 00:22:08,789
myself" then my mindfulness is there

291
00:22:08,789 --> 00:22:12,870
as the protector. Mindfulness says,

292
00:22:12,870 --> 00:22:16,266
"Okay, you don't want to hurt yourself?

293
00:22:16,266 --> 00:22:21,726
Stop now." So we know the mindfulness

294
00:22:21,726 --> 00:22:26,477
trainings are guidelines that help us

295
00:22:26,477 --> 00:22:30,597
not hurt ourselves, help us keep us going

296
00:22:30,597 --> 00:22:34,062
in a good direction, to create more

297
00:22:34,062 --> 00:22:41,295
happiness and pleasant feelings.

298
00:22:41,295 --> 00:22:46,483
This afternoon there will be a match,

299
00:22:46,483 --> 00:22:52,013
Asian World Cup foot, football, and the

300
00:22:52,013 --> 00:22:56,247
countries are Vietnam and Japan. And

301
00:22:56,247 --> 00:22:58,914
we know at the end of the match there

302
00:22:58,914 --> 00:23:02,410
will be some pleasant feelings shared by

303
00:23:02,410 --> 00:23:07,315
one team, we don't know which team.

304
00:23:07,315 --> 00:23:10,384
But there will be pleasant feelings.

305
00:23:10,384 --> 00:23:14,050
There will also be unpleasant feelings.

306
00:23:14,050 --> 00:23:16,082
And that will be for the team that doesn't

307
00:23:16,082 --> 00:23:19,507
win, I imagine there will be unpleasant

308
00:23:19,507 --> 00:23:24,879
feelings, but an ability to accept.

309
00:23:24,879 --> 00:23:27,501
So, we know that there are also

310
00:23:27,501 --> 00:23:32,354
unpleasant feelings that occur, and

311
00:23:32,354 --> 00:23:38,347
accepting them is important.

312
00:23:38,347 --> 00:23:40,080
Do you know when I breathe in the

313
00:23:40,080 --> 00:23:45,773
cool morning air, the cold morning air,

314
00:23:45,773 --> 00:23:49,002
it's minus 1 and I'm breathing it in, it's

315
00:23:49,002 --> 00:23:52,127
unpleasant, a little bit.

316
00:23:52,127 --> 00:23:56,901
But my nose accepts it. My nose doesn't

317
00:23:56,901 --> 00:23:59,829
say "Go away, cold air. I don't want you."

318
00:23:59,829 --> 00:24:03,071
My nose accepts the cold air.

319
00:24:03,071 --> 00:24:07,291
And I do, too.

320
00:24:07,291 --> 00:24:09,330
So, unpleasant feelings can have their

321
00:24:09,330 --> 00:24:12,903
root in our body.

322
00:24:12,903 --> 00:24:17,768
There's something maybe not balanced

323
00:24:17,768 --> 00:24:22,198
in our physiology, and we can have an

324
00:24:22,198 --> 00:24:25,016
unpleasant feeling, a headache,

325
00:24:25,016 --> 00:24:29,833
for example, or a toothache.

326
00:24:29,833 --> 00:24:34,625
An unpleasant feeling can have its source

327
00:24:34,625 --> 00:24:39,037
not within the body and physiology but

328
00:24:39,037 --> 00:24:40,969
unpleasant feeling can come from a

329
00:24:40,969 --> 00:24:47,341
physical event. Let's say you hurt your

330
00:24:47,341 --> 00:24:52,003
thumb while trying to hammer a nail

331
00:24:52,003 --> 00:24:55,182
into wood. So you hit your thumb, and

332
00:24:55,182 --> 00:24:59,609
that was a physical event. The hammer

333
00:24:59,609 --> 00:25:01,815
and the nail were not part of your body's

334
00:25:01,815 --> 00:25:05,629
physiology but it contributed to an

335
00:25:05,629 --> 00:25:12,510
unpleasant feeling. A third source of

336
00:25:12,510 --> 00:25:16,083
unpleasant feeling would be from our

337
00:25:16,083 --> 00:25:21,585
mind, a psychological event. So you hear

338
00:25:21,585 --> 00:25:28,514
some sad news, or you see something

339
00:25:28,514 --> 00:25:30,698
and you feel very sad on seeing it, so

340
00:25:30,698 --> 00:25:35,895
something has watered the seed in our

341
00:25:35,895 --> 00:25:39,667
consciousness, the depths of our

342
00:25:39,667 --> 00:25:45,682
consciousness, our alaya, and the seed

343
00:25:45,682 --> 00:25:49,473
will manifest, and we will experience what

344
00:25:49,473 --> 00:25:52,345
we would call, maybe, an emotion.

345
00:25:52,345 --> 00:25:55,411
Okay? a separation, an argument, a

346
00:25:55,411 --> 00:26:01,977
disappointment, losing a credit card,

347
00:26:01,977 --> 00:26:05,351
things like that, and we will have an

348
00:26:05,351 --> 00:26:11,246
emotional response. So unpleasant

349
00:26:11,246 --> 00:26:15,672
feelings can have three sources, but

350
00:26:15,672 --> 00:26:18,353
also pleasant feelings can have

351
00:26:18,353 --> 00:26:22,355
three sources: from our body, our mind,

352
00:26:22,355 --> 00:26:27,837
and then the world around us.

353
00:26:27,837 --> 00:26:32,440
So, what do I do when an unpleasant

354
00:26:32,440 --> 00:26:35,259
feeling arises? Breathing in, using my

355
00:26:35,259 --> 00:26:38,832
mindfulness practice, I'm aware of

356
00:26:38,832 --> 00:26:42,213
this feeling. Breathing out, I experience

357
00:26:42,213 --> 00:26:48,270
this feeling as unpleasant, but no

358
00:26:48,270 --> 00:26:52,133
judgment okay? Unpleasant. Breathing

359
00:26:52,133 --> 00:26:57,520
in, I embrace and I stay with this

360
00:26:57,520 --> 00:27:02,668
unpleasant feeling. Breathing out, I

361
00:27:02,668 --> 00:27:06,299
know I am taking care of this unpleasant

362
00:27:06,299 --> 00:27:14,654
feeling. One morning not too long ago,

363
00:27:14,654 --> 00:27:21,405
I had unpleasant feelings. And I realized

364
00:27:21,405 --> 00:27:25,022
that the source was my body, my

365
00:27:25,022 --> 00:27:30,699
physiology. Everything seemed too loud.

366
00:27:30,699 --> 00:27:34,200
Much too loud. But that's very unusual.

367
00:27:34,200 --> 00:27:37,235
Usually everything is too soft.

368
00:27:37,235 --> 00:27:41,942
But this morning, everything was too loud.

369
00:27:41,942 --> 00:27:44,956
In the meditation hall, the chanting

370
00:27:44,956 --> 00:27:50,201
was beautiful, absolutely inspiring, the

371
00:27:50,201 --> 00:27:53,054
melody, the words, everything was

372
00:27:53,054 --> 00:27:57,224
beautiful. However my ears heard it,

373
00:27:57,224 --> 00:28:01,697
it's too loud. So I had to protect my ears

374
00:28:01,697 --> 00:28:05,924
and I hope that no one saw that. We do

375
00:28:05,924 --> 00:28:09,131
that when the jets fly over. You know the

376
00:28:09,131 --> 00:28:13,352
army, air force, they go over grand speed

377
00:28:13,352 --> 00:28:18,531
with a great big sound and I do that.

378
00:28:18,531 --> 00:28:22,523
And then after breakfast in our quarters

379
00:28:22,523 --> 00:28:26,278
everyone was talking, sharing, 
just normal,

380
00:28:26,278 --> 00:28:31,220
hello, and daily talk before the gathering

381
00:28:31,220 --> 00:28:36,660
it's too loud, again, too loud. And

382
00:28:36,660 --> 00:28:42,255
instead of trying to correct it, which

383
00:28:42,255 --> 00:28:45,397
may be a habit, you know we have contact,

384
00:28:45,397 --> 00:28:49,969
attention, a feeling, perception, and then

385
00:28:49,969 --> 00:28:54,022
a volition to do something about it.

386
00:28:54,022 --> 00:28:55,953
A tendency to say, "Oh, could you turn

387
00:28:55,953 --> 00:28:59,542
down the volume?" et cetera. No, I

388
00:28:59,542 --> 00:29:02,314
decided I didn't want to do that,

389
00:29:02,314 --> 00:29:06,100
I didn't want to add anything to anyone

390
00:29:06,100 --> 00:29:09,062
else's mind, you know, their mental state.

391
00:29:09,062 --> 00:29:12,767
We never know, when we speak, how

392
00:29:12,767 --> 00:29:15,539
the words will be received.

393
00:29:15,539 --> 00:29:17,870
So I was silent through all of this

394
00:29:17,870 --> 00:29:22,651
too loud experience, So, I said to myself,

395
00:29:22,651 --> 00:29:25,300
"I'm having an unpleasant feeling

396
00:29:25,300 --> 00:29:29,172
now." I was overwhelmed with

397
00:29:29,172 --> 00:29:31,673
unpleasant feelings, you know, strange,

398
00:29:31,673 --> 00:29:34,358
but okay, unpleasant feeling.

399
00:29:34,358 --> 00:29:36,734
And the next, most important

400
00:29:36,734 --> 00:29:39,812
sentence I said to myself was,

401
00:29:39,812 --> 00:29:43,056
"I'm going to transform this feeling

402
00:29:43,056 --> 00:29:45,578
into a pleasant feeling. I'm going

403
00:29:45,578 --> 00:29:49,363
to transform it." Because I remember

404
00:29:49,363 --> 00:29:51,980
Thay said we can transform an unpleasant

405
00:29:51,980 --> 00:29:54,446
feeling into a pleasant feeling

406
00:29:54,446 --> 00:29:57,401
by mindful breathing.

407
00:29:57,401 --> 00:29:58,964
So I sat down and

408
00:29:58,964 --> 00:30:02,501
I just sat there, I relaxed, and

409
00:30:02,501 --> 00:30:07,121
I practiced breathing in and out.

410
00:30:07,121 --> 00:30:09,529
And I relaxed.

411
00:30:09,529 --> 00:30:14,177
And it worked, it really worked.

412
00:30:14,177 --> 00:30:18,854
So, that's how I handled that

413
00:30:18,854 --> 00:30:23,532
unpleasant feeling that was continuing

414
00:30:23,532 --> 00:30:24,476
and when I was able to relax,

415
00:30:24,476 --> 00:30:31,811
calm myself, I was able to see clearly

416
00:30:31,811 --> 00:30:36,261
why, why it came up. It had to do with my

417
00:30:36,261 --> 00:30:41,457
physiology, my body, my nervous system

418
00:30:41,457 --> 00:30:44,681
I did not have enough sleep,

419
00:30:44,681 --> 00:30:46,925
and because of that I thought,

420
00:30:46,925 --> 00:30:50,297
"Oh, a nice cup of green tea might

421
00:30:50,297 --> 00:30:53,141
help me, early this morning."

422
00:30:53,141 --> 00:30:56,745
So I had a cup of green tea, but

423
00:30:56,745 --> 00:30:59,247
it was at the same time that my body

424
00:30:59,247 --> 00:31:03,069
is producing cortisol. We know that

425
00:31:03,069 --> 00:31:05,744
the body produces cortisol, which

426
00:31:05,744 --> 00:31:12,689
activates the whole body, the adrenal

427
00:31:12,689 --> 00:31:15,313
glands, it's a stress hormone, cortisol,

428
00:31:15,313 --> 00:31:18,539
but it's necessary to get the body moving

429
00:31:18,539 --> 00:31:21,985
in certain situations.

430
00:31:21,985 --> 00:31:26,613
However, I drank the tea at the same time,

431
00:31:26,613 --> 00:31:29,904
and green tea releases cortisol, also.

432
00:31:29,904 --> 00:31:34,011
So I had a double dose of cortisol.

433
00:31:34,011 --> 00:31:40,248
And cortisol will act on the adrenal 
glands

434
00:31:40,248 --> 00:31:46,235
and secrete adrenaline, and it affects,

435
00:31:46,235 --> 00:31:49,214
the double dose of adrenaline,

436
00:31:49,214 --> 00:31:51,957
everything was too loud.

437
00:31:51,957 --> 00:31:54,389
So now there are better times to drink

438
00:31:54,389 --> 00:31:57,934
green tea, after the cortisol level

439
00:31:57,934 --> 00:32:05,620
in the body goes down, if your
body is sensitive.

440
00:32:05,620 --> 00:32:08,363
Maybe the young ones, it's fine, any time,

441
00:32:08,363 --> 00:32:12,145
green tea, but, at a certain age, we know,

442
00:32:12,145 --> 00:32:14,733
it's better to drink tea and coffee

443
00:32:14,733 --> 00:32:18,191
after 9:30 in the morning. I'll give you

444
00:32:18,191 --> 00:32:21,826
the times, scientists have found it

445
00:32:21,826 --> 00:32:24,841
between 9:30 and 11:30, cortisol level

446
00:32:24,841 --> 00:32:29,489
is lower, 1:30 to 5:30, okay?

447
00:32:29,489 --> 00:32:33,274
time for coffee and tea.

448
00:32:33,274 --> 00:32:36,142
This is research actually, they have done

449
00:32:36,142 --> 00:32:41,487
research, and it was posted by someone

450
00:32:41,487 --> 00:32:50,384
who has her web page is "I love coffee"

451
00:32:50,384 --> 00:32:52,537
but she found the better time to drink

452
00:32:52,537 --> 00:32:55,252
the coffee, during coffee break really,

453
00:32:55,252 --> 00:32:59,252
and that's between 9:30 and 11:30.

454
00:32:59,252 --> 00:33:04,200
But anyway, let us have a pause

455
00:33:04,200 --> 00:33:07,290
and we'll listen to a sound of the bell

456
00:33:07,290 --> 00:33:10,266
and it's after 9:30 so I can enjoy a

457
00:33:10,266 --> 00:33:37,560
little taste of green tea.

458
00:33:37,560 --> 00:33:38,601
(bell)

459
00:33:38,601 --> 00:33:38,851
(bell)

460
00:33:38,851 --> 00:33:39,101
On Sunday we had a wonderful dharma

461
00:33:39,101 --> 00:33:40,206
talk that described the four noble truths

462
00:33:40,206 --> 00:33:42,570
and the eight-fold noble path.

463
00:33:42,570 --> 00:33:48,520
And I would like to review that

464
00:33:48,520 --> 00:33:54,828
a little bit in terms of unpleasant

465
00:33:54,828 --> 00:33:58,997
feelings, because unpleasant feelings

466
00:33:58,997 --> 00:34:02,922
are not necessarily suffering.

467
00:34:02,922 --> 00:34:07,745
It depends on the depth of the

468
00:34:07,745 --> 00:34:11,702
unpleasant feeling or the strength of it.

469
00:34:11,702 --> 00:34:14,355
It can simply be unpleasant feeling, okay

470
00:34:14,355 --> 00:34:15,908
it will change.

471
00:34:15,908 --> 00:34:20,852
Or it can be something that is with us

472
00:34:20,852 --> 00:34:24,395
from childhood even, from our wounded

473
00:34:24,395 --> 00:34:28,677
child, if we experienced a lot of 
suffering

474
00:34:28,677 --> 00:34:34,850
as a child growing up with abuse or

475
00:34:34,850 --> 00:34:40,826
unhappy family life, unhappy experience

476
00:34:40,826 --> 00:34:43,789
in the home, so unpleasant feelings

477
00:34:43,789 --> 00:34:47,235
have their history.

478
00:34:47,235 --> 00:34:51,316
It could be caused just a few moments ago

479
00:34:51,316 --> 00:34:56,015
or the roots can be much further back

480
00:34:56,015 --> 00:35:01,568
in our lives. So I would like to have us

481
00:35:01,568 --> 00:35:03,996
look at that again, the four noble truths,

482
00:35:03,996 --> 00:35:08,904
in terms of pleasant feelings,

483
00:35:08,904 --> 00:35:12,352
so that will be: I recognize the presence

484
00:35:13,769 --> 00:35:17,317
of an unpleasant feeling. I recognize

485
00:35:17,317 --> 00:35:21,936
that the unpleasant feeling has its source

486
00:35:21,936 --> 00:35:29,161
its roots, in the past, in the three

487
00:35:29,161 --> 00:35:32,089
domains that I mentioned: my

488
00:35:32,089 --> 00:35:36,005
physiology, a physical event, my mind,

489
00:35:36,005 --> 00:35:39,132
but we know there are some practices

490
00:35:39,132 --> 00:35:43,974
we can do to transform unpleasant feelings

491
00:35:43,974 --> 00:35:47,451
and with the practices we will restore

492
00:35:47,451 --> 00:35:50,889
the pleasant feeling.

493
00:35:50,889 --> 00:35:53,997
So we have the noble eight-fold path

494
00:35:53,997 --> 00:36:01,727
which is right view, right thinking, right

495
00:36:01,727 --> 00:36:02,930
speech, right action. For the feelings

496
00:36:02,930 --> 00:36:10,792
we don't have to go through all of the

497
00:36:10,792 --> 00:36:12,640
eight practices of the eight-fold path,

498
00:36:12,640 --> 00:36:14,923
but one important thing to remember is

499
00:36:14,923 --> 00:36:21,527
that when we have an unpleasant feeling

500
00:36:21,527 --> 00:36:25,336
sometimes our thinking about the feeling

501
00:36:25,336 --> 00:36:27,952
may make it worse.

502
00:36:27,952 --> 00:36:31,951
Okay? we add commentary.

503
00:36:31,951 --> 00:36:34,196
We may know the example of

504
00:36:34,196 --> 00:36:37,086
the arrow, the Buddha gave this

505
00:36:37,086 --> 00:36:39,969
example. An arrow is shot

506
00:36:39,969 --> 00:36:42,917
and a man is hit by an arrow.

507
00:36:42,917 --> 00:36:45,885
Of course he has pain, he has an

508
00:36:45,885 --> 00:36:49,976
unpleasant feeling, physical
unpleasant feeling

509
00:36:49,976 --> 00:36:56,173
But for the man to stop and say, "Wait,

510
00:36:56,173 --> 00:36:58,248
don't take out the arrow yet,

511
00:36:58,248 --> 00:36:59,831
I want to know who shot it,

512
00:36:59,831 --> 00:37:03,044
where he came from, why did he do it."

513
00:37:03,044 --> 00:37:06,050
No, this kind of additional thinking

514
00:37:06,050 --> 00:37:09,323
is not necessary. Take out the arrow,

515
00:37:09,323 --> 00:37:12,650
take care of the wound, okay?

516
00:37:12,650 --> 00:37:17,668
So, with unpleasant feelings sometimes

517
00:37:17,668 --> 00:37:20,773
we add a lot of thinking and

518
00:37:20,773 --> 00:37:24,607
questioning when we first recognize

519
00:37:24,607 --> 00:37:28,773
the unpleasant feeling, so we don't have

520
00:37:28,773 --> 00:37:34,623
to do that. The Buddha said "If a second

521
00:37:34,623 --> 00:37:37,510
arrow comes and hits the man in the same

522
00:37:37,510 --> 00:37:41,679
place, the pain will be ten times,

523
00:37:41,679 --> 00:37:47,211
a hundred times greater."

524
00:37:47,211 --> 00:37:54,026
So our response to illness or bad news

525
00:37:54,026 --> 00:38:00,656
is made much heavier by our added

526
00:38:00,656 --> 00:38:03,966
thinking about it, our worries, our

527
00:38:03,966 --> 00:38:08,134
anxiety, everything that we add just

528
00:38:08,134 --> 00:38:12,515
to the event. There is an illness. Okay,

529
00:38:12,515 --> 00:38:17,210
the illness is there, we'll take care
of it,

530
00:38:17,210 --> 00:38:19,800
Take care of my diet, my exercise,

531
00:38:19,800 --> 00:38:24,327
everything. So when there's an

532
00:38:24,327 --> 00:38:28,963
unpleasant feeling, if we continue to

533
00:38:28,963 --> 00:38:30,675
think about it, and he did this,

534
00:38:30,675 --> 00:38:33,541
she did that, why'd it happen,

535
00:38:33,541 --> 00:38:35,962
why didn't it happen, et cetera,

536
00:38:35,962 --> 00:38:38,988
that won't help. It's like the second

537
00:38:38,988 --> 00:38:42,744
arrow. So what we want to do is

538
00:38:42,744 --> 00:38:46,598
simply practice with an unpleasant feeling

539
00:38:46,598 --> 00:38:52,264
calm it, relax the unpleasant feeling.

540
00:38:52,264 --> 00:38:58,374
So, let's have a look now at what I

541
00:38:58,374 --> 00:39:02,809
mentioned. We'll have a look at the four

542
00:39:02,809 --> 00:39:06,197
noble truths, just in terms of feelings,

543
00:39:06,197 --> 00:39:10,142
not suffering as such, and then see that

544
00:39:10,142 --> 00:39:20,188
we can restore pleasant feelings.

545
00:39:20,188 --> 00:39:22,922
It's always a little bit of a challenge

546
00:39:22,922 --> 00:39:27,891
dismounting from the podium, do I

547
00:39:27,891 --> 00:39:30,852
stand up and walk down the stairs?

548
00:39:30,852 --> 00:39:34,515
or do I just step down? I prefer

549
00:39:34,515 --> 00:39:38,529
to just step down.

550
00:39:38,529 --> 00:39:44,012
These orchids are beautiful,

551
00:39:44,012 --> 00:39:47,589
they're really very lovely.

552
00:39:47,589 --> 00:39:49,812
Every moment is a moment for

553
00:39:49,812 --> 00:40:00,640
a pleasant feeling, even as I have the

554
00:40:00,640 --> 00:40:01,824
unpleasant task of dismounting.

555
00:40:01,824 --> 00:40:12,895
But it's been done, thank you.

556
00:40:12,895 --> 99:59:59,999
Unpleasant feeling. So that's taking the

557
99:59:59,999 --> 99:59:59,999
place of the presence of suffering, okay?

558
99:59:59,999 --> 99:59:59,999
Cause of my unpleasant feeling, causes.

559
99:59:59,999 --> 99:59:59,999
And that's causes of suffering, the

560
99:59:59,999 --> 99:59:59,999
second noble truth.

561
99:59:59,999 --> 99:59:59,999
Practices to do with unpleasant feeling,

562
99:59:59,999 --> 99:59:59,999
what are the practices I can do when

563
99:59:59,999 --> 99:59:59,999
I have an unpleasant feeling?

564
99:59:59,999 --> 99:59:59,999
Practices to transform the

565
99:59:59,999 --> 99:59:59,999
unpleasant feeling

566
99:59:59,999 --> 99:59:59,999
We know one is stopping, just

567
99:59:59,999 --> 99:59:59,999
stopping for a minute

568
99:59:59,999 --> 99:59:59,999
taking a pause, stopping pause.

569
99:59:59,999 --> 99:59:59,999
Come back to ourself with mindful

570
99:59:59,999 --> 99:59:59,999
breathing.

571
99:59:59,999 --> 99:59:59,999
If our whole body can be involved with

572
99:59:59,999 --> 99:59:59,999
transforming the energy of an

573
99:59:59,999 --> 99:59:59,999
unpleasant feeling, that sometimes

574
99:59:59,999 --> 99:59:59,999
works better, at least for me.

575
99:59:59,999 --> 99:59:59,999
So I enjoy walking, I enjoy walking

576
99:59:59,999 --> 99:59:59,999
meditation or walking.

577
99:59:59,999 --> 99:59:59,999
You can enjoy jogging, running, or

578
99:59:59,999 --> 99:59:59,999
other body movement. Walking.

579
99:59:59,999 --> 99:59:59,999
Looking deeply into the causes

580
99:59:59,999 --> 99:59:59,999
to have clarity

581
99:59:59,999 --> 99:59:59,999
Clarity, how this has come to be

582
99:59:59,999 --> 99:59:59,999
and we know that causation, the

583
99:59:59,999 --> 99:59:59,999
Buddha said, this is like this, because

584
99:59:59,999 --> 99:59:59,999
that is like that. There's an

585
99:59:59,999 --> 99:59:59,999
interdependent causing. Many events

586
99:59:59,999 --> 99:59:59,999
come together to create an event or

587
99:59:59,999 --> 99:59:59,999
something, it's interdependent

588
99:59:59,999 --> 99:59:59,999
origination. Looking into the many

589
99:59:59,999 --> 99:59:59,999
causes. We do not have to know the

590
99:59:59,999 --> 99:59:59,999
causes to change the unpleasant feeling

591
99:59:59,999 --> 99:59:59,999
into a pleasant feeling right away.

592
99:59:59,999 --> 99:59:59,999
We don't have to know the causes right

593
99:59:59,999 --> 99:59:59,999
away. We can relax, calm our mind,

594
99:59:59,999 --> 99:59:59,999
and when the mind is calm, we will

595
99:59:59,999 --> 99:59:59,999
see more clearly. We will have the

596
99:59:59,999 --> 99:59:59,999
better conditions for understanding.

597
99:59:59,999 --> 99:59:59,999
What we have learned that when

598
99:59:59,999 --> 99:59:59,999
our mind is agitated, when we're

599
99:59:59,999 --> 99:59:59,999
very worried, or upset, or angry

600
99:59:59,999 --> 99:59:59,999
when there's a lot of mental

601
99:59:59,999 --> 99:59:59,999
disruption so to speak, then the

602
99:59:59,999 --> 99:59:59,999
understanding cannot manifest, it's

603
99:59:59,999 --> 99:59:59,999
as if the waves on the ocean are too

604
99:59:59,999 --> 99:59:59,999
big, there's too much happening, and

605
99:59:59,999 --> 99:59:59,999
we simply cannot access the deeper

606
99:59:59,999 --> 99:59:59,999
wisdom and understanding of why

607
99:59:59,999 --> 99:59:59,999
this has happened.

608
99:59:59,999 --> 99:59:59,999
So the calming of the mind makes

609
99:59:59,999 --> 99:59:59,999
the water clear and we can see,

610
99:59:59,999 --> 99:59:59,999
we can understand better. Okay,

611
99:59:59,999 --> 99:59:59,999
so I'm listing some practices to

612
99:59:59,999 --> 99:59:59,999
transform the unpleasant feeling.

613
99:59:59,999 --> 99:59:59,999
Don't think about the situation, the

614
99:59:59,999 --> 99:59:59,999
person, the event. Don't do the

615
99:59:59,999 --> 99:59:59,999
thinking while changing the feeling, okay?

616
99:59:59,999 --> 99:59:59,999
Don't think at that moment,

617
99:59:59,999 --> 99:59:59,999
just breathe, just walk, just listen to

618
99:59:59,999 --> 99:59:59,999
music. So I will add that, because music

619
99:59:59,999 --> 99:59:59,999
is also a very wonderful healing element

620
99:59:59,999 --> 99:59:59,999
that is available. It's not something the

621
99:59:59,999 --> 99:59:59,999
monastics can do all the time, right

622
99:59:59,999 --> 99:59:59,999
away, but we chant, that's also healing

623
99:59:59,999 --> 99:59:59,999
the chanting, the singing.

624
99:59:59,999 --> 99:59:59,999
For all of you who have other conditions

625
99:59:59,999 --> 99:59:59,999
music can be very soothing and healing

626
99:59:59,999 --> 99:59:59,999
an unpleasant feeling.

627
99:59:59,999 --> 99:59:59,999
And I say this from my experience so

628
99:59:59,999 --> 99:59:59,999
I'm not making it up.

629
99:59:59,999 --> 99:59:59,999
So for me it's Mozart, Mozart piano

630
99:59:59,999 --> 99:59:59,999
concerto. For you it may be others.

631
99:59:59,999 --> 99:59:59,999
Or other kinds of music, so

632
99:59:59,999 --> 99:59:59,999
many more practices to transform

633
99:59:59,999 --> 99:59:59,999
unpleasant feeling.

634
99:59:59,999 --> 99:59:59,999
Please be attentive now because

635
99:59:59,999 --> 99:59:59,999
sometimes when we have an unpleasant
feeling

636
99:59:59,999 --> 99:59:59,999
we want to consume, we want to drink

637
99:59:59,999 --> 99:59:59,999
something, we want to eat something.

638
99:59:59,999 --> 99:59:59,999
Thay says we go to the refrigerator, we

639
99:59:59,999 --> 99:59:59,999
look, is there something that will help

640
99:59:59,999 --> 99:59:59,999
me now feel better? So the fifth

641
99:59:59,999 --> 99:59:59,999
mindfulness training will help us to

642
99:59:59,999 --> 99:59:59,999
not consume when we have

643
99:59:59,999 --> 99:59:59,999
unpleasant feelings. We do other

644
99:59:59,999 --> 99:59:59,999
things. Talk to a friend, or go outside

645
99:59:59,999 --> 99:59:59,999
be in touch with what is refreshing

646
99:59:59,999 --> 99:59:59,999
and healing in the present moment.

647
99:59:59,999 --> 99:59:59,999
So for an unpleasant feeling, to transform

648
99:59:59,999 --> 99:59:59,999
it, the country where we do that is

649
99:59:59,999 --> 99:59:59,999
the present moment. We don't

650
99:59:59,999 --> 99:59:59,999
go to the past to transform our

651
99:59:59,999 --> 99:59:59,999
unpleasant feeling. We stay here and now.

652
99:59:59,999 --> 99:59:59,999
So present moment.

653
99:59:59,999 --> 99:59:59,999
Bring yourself out of the past, out of

654
99:59:59,999 --> 99:59:59,999
the shadows of the past, with

655
99:59:59,999 --> 99:59:59,999
everything that contributes to your

656
99:59:59,999 --> 99:59:59,999
unpleasant feeling now. Come back

657
99:59:59,999 --> 99:59:59,999
to what is nourishing and healing

658
99:59:59,999 --> 99:59:59,999
in the present moment.

659
99:59:59,999 --> 99:59:59,999
Let's have a pause and to just bring

660
99:59:59,999 --> 99:59:59,999
ourselves to the present moment now

661
99:59:59,999 --> 99:59:59,999
with our mindful breathing.

662
99:59:59,999 --> 99:59:59,999
(bell)

663
99:59:59,999 --> 99:59:59,999
(bell)

664
99:59:59,999 --> 99:59:59,999
When we're feeling better,

665
99:59:59,999 --> 99:59:59,999
the unpleasant feeling is no longer there,

666
99:59:59,999 --> 99:59:59,999
then we have the restoration of the

667
99:59:59,999 --> 99:59:59,999
pleasant feeling.

668
99:59:59,999 --> 99:59:59,999
So this in terms of the four noble truths

669
99:59:59,999 --> 99:59:59,999
is "happiness is possible"

670
99:59:59,999 --> 99:59:59,999
So I ask the forgiveness of the Buddha

671
99:59:59,999 --> 99:59:59,999
for taking his four noble truths and

672
99:59:59,999 --> 99:59:59,999
sort of making a re-addition, a little

673
99:59:59,999 --> 99:59:59,999
bit of a renewal, but I felt it helped me

674
99:59:59,999 --> 99:59:59,999
a lot when I was thinking about how to

675
99:59:59,999 --> 99:59:59,999
present unpleasant feelings, with the

676
99:59:59,999 --> 99:59:59,999
good news that they can be transformed

677
99:59:59,999 --> 99:59:59,999
into pleasant feelings.

678
99:59:59,999 --> 99:59:59,999
Sometimes we're in an environment

679
99:59:59,999 --> 99:59:59,999
where there's a lot of unpleasant feelings

680
99:59:59,999 --> 99:59:59,999
could be at work, or when we visit home,

681
99:59:59,999 --> 99:59:59,999
some other places, you know, it

682
99:59:59,999 --> 99:59:59,999
seems as if, that everyone, or almost

683
99:59:59,999 --> 99:59:59,999
everyone, has unpleasant feelings, and

684
99:59:59,999 --> 99:59:59,999
the atmosphere is quite heavy.

685
99:59:59,999 --> 99:59:59,999
And in fact, burnout could be the non-stop

686
99:59:59,999 --> 99:59:59,999
experiencing of unpleasant feelings.

687
99:59:59,999 --> 99:59:59,999
We just don't know how to stop all

688
99:59:59,999 --> 99:59:59,999
of that. The stress, the demands, we're

689
99:59:59,999 --> 99:59:59,999
living in a high-octane culture.

690
99:59:59,999 --> 99:59:59,999
meaning we need to have efficiency,

691
99:59:59,999 --> 99:59:59,999
do many things at once, no mistake,

692
99:59:59,999 --> 99:59:59,999
on time, high-octane living.

693
99:59:59,999 --> 99:59:59,999
So for that to help with burnout or just

694
99:59:59,999 --> 99:59:59,999
too many unpleasant feelings, in me

695
99:59:59,999 --> 99:59:59,999
and around me, we need to make a pause

696
99:59:59,999 --> 99:59:59,999
by recognizing and then saying,

697
99:59:59,999 --> 99:59:59,999
"I'm going to take care of myself."

698
99:59:59,999 --> 99:59:59,999
"I'm going to do the practices of

699
99:59:59,999 --> 99:59:59,999
mindful breathing, body movements:

700
99:59:59,999 --> 99:59:59,999
yoga, tai chi, chi gong, anything to help

701
99:59:59,999 --> 99:59:59,999
move this energy that is unpleasant."

702
99:59:59,999 --> 99:59:59,999
Pay careful attention to my diet, to

703
99:59:59,999 --> 99:59:59,999
eat...they're recommending now more

704
99:59:59,999 --> 99:59:59,999
plant and vegetable sources for a

705
99:59:59,999 --> 99:59:59,999
healthy body. You'll know what you

706
99:59:59,999 --> 99:59:59,999
will need to change.

707
99:59:59,999 --> 99:59:59,999
We have a new year arriving,

708
99:59:59,999 --> 99:59:59,999
we have a double, two new years,

709
99:59:59,999 --> 99:59:59,999
we have a second chance (laughter)

710
99:59:59,999 --> 99:59:59,999
at the new year resolution we made

711
99:59:59,999 --> 99:59:59,999
24 days ago, and we're not doing so well

712
99:59:59,999 --> 99:59:59,999
in keeping them, well we can revise

713
99:59:59,999 --> 99:59:59,999
the list, and maybe make a shorter list,

714
99:59:59,999 --> 99:59:59,999
two things, and then continue for the

715
99:59:59,999 --> 99:59:59,999
rest of the year.

716
99:59:59,999 --> 99:59:59,999
So I just have maybe a few more things

717
99:59:59,999 --> 99:59:59,999
to share with you this morning, and

718
99:59:59,999 --> 99:59:59,999
that is, I want to talk about how do

719
99:59:59,999 --> 99:59:59,999
we create pleasant feelings.

720
99:59:59,999 --> 99:59:59,999
So can I erase this?

721
99:59:59,999 --> 99:59:59,999
or are you [inaudible]

722
99:59:59,999 --> 99:59:59,999
I was very happy to discover that

723
99:59:59,999 --> 99:59:59,999
pleasant feelings are very easy to create

724
99:59:59,999 --> 99:59:59,999
in a practice center.

725
99:59:59,999 --> 99:59:59,999
We have the practices of communication,

726
99:59:59,999 --> 99:59:59,999
beginning anew, where we say kind things

727
99:59:59,999 --> 99:59:59,999
to one another. we appreciate

728
99:59:59,999 --> 99:59:59,999
others' presence in our life, and

729
99:59:59,999 --> 99:59:59,999
say thank you for being here.

730
99:59:59,999 --> 99:59:59,999
Thank you for your smile.

731
99:59:59,999 --> 99:59:59,999
When I see you making the cup of tea,

732
99:59:59,999 --> 99:59:59,999
I feel warm inside. So by using loving

733
99:59:59,999 --> 99:59:59,999
speech, we create pleasant feelings in

734
99:59:59,999 --> 99:59:59,999
ourself first, and in the other person.

735
99:59:59,999 --> 99:59:59,999
We have gratitude. We have gratitude

736
99:59:59,999 --> 99:59:59,999
to all of you, our guests, and this

737
99:59:59,999 --> 99:59:59,999
is the truth. Without your presence,

738
99:59:59,999 --> 99:59:59,999
Plum Village could not be. So we have

739
99:59:59,999 --> 99:59:59,999
appreciation and gratitude to all of our

740
99:59:59,999 --> 99:59:59,999
retreatants, our lay friends, and to our

741
99:59:59,999 --> 99:59:59,999
monastic brothers and sisters for making

742
99:59:59,999 --> 99:59:59,999
the retreats possible for you to come.

743
99:59:59,999 --> 99:59:59,999
So pleasant feelings are easy to create
here

744
99:59:59,999 --> 99:59:59,999
We also have the possibility of creating a

745
99:59:59,999 --> 99:59:59,999
pleasant feeling after there's been an

746
99:59:59,999 --> 99:59:59,999
unpleasant feeling. So we've done

747
99:59:59,999 --> 99:59:59,999
something out of a mistake, we made

748
99:59:59,999 --> 99:59:59,999
a mistake, or we just didn't know enough,

749
99:59:59,999 --> 99:59:59,999
ignorance, and we see that, it created

750
99:59:59,999 --> 99:59:59,999
some unpleasant feeling in someone, so

751
99:59:59,999 --> 99:59:59,999
in our practice, we can go up and say

752
99:59:59,999 --> 99:59:59,999
"I'm sorry. I'm sorry for the mistake

753
99:59:59,999 --> 99:59:59,999
I made. I feel very bad about it."

754
99:59:59,999 --> 99:59:59,999
So just being able to say that, can open

755
99:59:59,999 --> 99:59:59,999
up the heart, can clear the slate, turn

756
99:59:59,999 --> 99:59:59,999
a new page, by saying I'm sorry.

757
99:59:59,999 --> 99:59:59,999
So it's good for relationships.

758
99:59:59,999 --> 99:59:59,999
We can create pleasant feelings again

759
99:59:59,999 --> 99:59:59,999
if we say we're sorry.

760
99:59:59,999 --> 99:59:59,999
Sometimes that never happens. She

761
99:59:59,999 --> 99:59:59,999
never said she was sorry. He never

762
99:59:59,999 --> 99:59:59,999
said he was sorry. How can I forgive?

763
99:59:59,999 --> 99:59:59,999
You know? So it's an important

764
99:59:59,999 --> 99:59:59,999
step and it will create pleasant feelings

765
99:59:59,999 --> 99:59:59,999
We have the be-in, and that's where we

766
99:59:59,999 --> 99:59:59,999
all get together and we sing, we

767
99:59:59,999 --> 99:59:59,999
share experiences, our happiness meeting

768
99:59:59,999 --> 99:59:59,999
we call it.

769
99:59:59,999 --> 99:59:59,999
Just being together creates

770
99:59:59,999 --> 99:59:59,999
pleasant feelings

771
99:59:59,999 --> 99:59:59,999
The five mindfulness trainings, or

772
99:59:59,999 --> 99:59:59,999
our monastic precepts, actually

773
99:59:59,999 --> 99:59:59,999
protect the happiness feelings.

774
99:59:59,999 --> 99:59:59,999
They create pleasant feelings when we

775
99:59:59,999 --> 99:59:59,999
practice the five mindfulness trainings

776
99:59:59,999 --> 99:59:59,999
because we know each training begins

777
99:59:59,999 --> 99:59:59,999
with aware of the suffering caused.

778
99:59:59,999 --> 99:59:59,999
We could think "aware of the

779
99:59:59,999 --> 99:59:59,999
unpleasant feeling caused by"

780
99:59:59,999 --> 99:59:59,999
doing this, saying that

781
99:59:59,999 --> 99:59:59,999
So there's sort of a contiuum from

782
99:59:59,999 --> 99:59:59,999
unpleasant to suffering, okay?

783
99:59:59,999 --> 99:59:59,999
Listening to Thay's dharma talks, the DVD,

784
99:59:59,999 --> 99:59:59,999
pleasant feelings, I'm always very

785
99:59:59,999 --> 99:59:59,999
grateful and I'm very nourished when

786
99:59:59,999 --> 99:59:59,999
I hear Thay's dharma talks

787
99:59:59,999 --> 99:59:59,999
pleasant feelings

788
99:59:59,999 --> 99:59:59,999
All of Thay's, almost, a few hundred of

789
99:59:59,999 --> 99:59:59,999
Thay's dharma talks are available on

790
99:59:59,999 --> 99:59:59,999
YouTube, so you have a resource when you

791
99:59:59,999 --> 99:59:59,999
go back, to listen and continue your

792
99:59:59,999 --> 99:59:59,999
learning of mindfulness practice

793
99:59:59,999 --> 99:59:59,999
from Thay

794
99:59:59,999 --> 99:59:59,999
and that's a pleasant feeling, to hear

795
99:59:59,999 --> 99:59:59,999
Thay's dharma talks.

796
99:59:59,999 --> 99:59:59,999
So lazy day, is that a day when we have

797
99:59:59,999 --> 99:59:59,999
pleasant feelings?

798
99:59:59,999 --> 99:59:59,999
If you think the schedule is too much,

799
99:59:59,999 --> 99:59:59,999
we get up too early, et cetera,

800
99:59:59,999 --> 99:59:59,999
lazy day is when we don't have that

801
99:59:59,999 --> 99:59:59,999
and it's a pleasant feeling.

802
99:59:59,999 --> 99:59:59,999
Just having free time

803
99:59:59,999 --> 99:59:59,999
time to do as you wish

804
99:59:59,999 --> 99:59:59,999
to rest, to relax, to sleep more,

805
99:59:59,999 --> 99:59:59,999
to do more sitting meditation

806
99:59:59,999 --> 99:59:59,999
So Thay has said that our practice

807
99:59:59,999 --> 99:59:59,999
should be enjoyable

808
99:59:59,999 --> 99:59:59,999
we should not make ourselves suffer

809
99:59:59,999 --> 99:59:59,999
our practice is not to give ourself

810
99:59:59,999 --> 99:59:59,999
unpleasant feelings, it's not the purpose

811
99:59:59,999 --> 99:59:59,999
of practicing.

812
99:59:59,999 --> 99:59:59,999
It's to cultivate happiness, pleasant

813
99:59:59,999 --> 99:59:59,999
feelings, understanding, love, peace,

814
99:59:59,999 --> 99:59:59,999
well-being, compassion.

815
99:59:59,999 --> 99:59:59,999
And this is possible with

816
99:59:59,999 --> 99:59:59,999
our practice of mindfulness

817
99:59:59,999 --> 99:59:59,999
So there are many resources for

818
99:59:59,999 --> 99:59:59,999
creating pleasant feelings.

819
99:59:59,999 --> 99:59:59,999
you can seek and find these resources

820
99:59:59,999 --> 99:59:59,999
to our lay friends when you return

821
99:59:59,999 --> 99:59:59,999
Find a sangha

822
99:59:59,999 --> 99:59:59,999
find a group that practices mindfulness

823
99:59:59,999 --> 99:59:59,999
it coudl be even your church, your
synagogue

824
99:59:59,999 --> 99:59:59,999
your temple, but where you know that

825
99:59:59,999 --> 99:59:59,999
the pleasant feelings are to be 
found there

826
99:59:59,999 --> 99:59:59,999
or at least people who are practicing

827
99:59:59,999 --> 99:59:59,999
with unpleasant feelings, suffering,

828
99:59:59,999 --> 99:59:59,999
but who have the motivation and the wish

829
99:59:59,999 --> 99:59:59,999
to transform them

830
99:59:59,999 --> 99:59:59,999
there are just two more things I want

831
99:59:59,999 --> 99:59:59,999
to share with you before we end

832
99:59:59,999 --> 99:59:59,999
we have heard the four words: calm,

833
99:59:59,999 --> 99:59:59,999
clarity, compassion, and courage

834
99:59:59,999 --> 99:59:59,999
I'll write the on the board

835
99:59:59,999 --> 99:59:59,999
these are wonderful qualities

836
99:59:59,999 --> 99:59:59,999
that we develop as we continue

837
99:59:59,999 --> 99:59:59,999
our practice

838
99:59:59,999 --> 99:59:59,999
we'll take a minute or two to have a look

839
99:59:59,999 --> 99:59:59,999
these are four of my favorite words

840
99:59:59,999 --> 99:59:59,999
for practice: calm: I become more calm

841
99:59:59,999 --> 99:59:59,999
with my mindfulness practice,

842
99:59:59,999 --> 99:59:59,999
stopping, mindful breathing, eating 
calmly,

843
99:59:59,999 --> 99:59:59,999
tasting the food, listening, nourishing

844
99:59:59,999 --> 99:59:59,999
my happiness feelings

845
99:59:59,999 --> 99:59:59,999
I can become calmer

846
99:59:59,999 --> 99:59:59,999
I don't water the unpleasant feelings

847
99:59:59,999 --> 99:59:59,999
I don't think unpleasant thoughts

848
99:59:59,999 --> 99:59:59,999
I become more calm

849
99:59:59,999 --> 99:59:59,999
When I'm more calm

850
99:59:59,999 --> 99:59:59,999
I have more clarity

851
99:59:59,999 --> 99:59:59,999
and that means I can see more clearly

852
99:59:59,999 --> 99:59:59,999
I can see more clearly what I'm doing

853
99:59:59,999 --> 99:59:59,999
I see more clearly what is my lifestyle

854
99:59:59,999 --> 99:59:59,999
is it contributing to my pleasant feelings

855
99:59:59,999 --> 99:59:59,999
I have clarity to understand others

856
99:59:59,999 --> 99:59:59,999
to understand their deepest aspirations

857
99:59:59,999 --> 99:59:59,999
to understand their difficulties

858
99:59:59,999 --> 99:59:59,999
and I have more clarity to know what to

859
99:59:59,999 --> 99:59:59,999
do and what not to do

860
99:59:59,999 --> 99:59:59,999
so with calmness I'm able to just be calm

861
99:59:59,999 --> 99:59:59,999
sometimes we don't have to do too much

862
99:59:59,999 --> 99:59:59,999
but calmness is already enough

863
99:59:59,999 --> 99:59:59,999
to give support

864
99:59:59,999 --> 99:59:59,999
the deep listening, just being there

865
99:59:59,999 --> 99:59:59,999
so clarity helps us know when we

866
99:59:59,999 --> 99:59:59,999
should act and when we should stay

867
99:59:59,999 --> 99:59:59,999
calm but present

868
99:59:59,999 --> 99:59:59,999
clarity into the sources of happiness and

869
99:59:59,999 --> 99:59:59,999
suffering

870
99:59:59,999 --> 99:59:59,999
so when we go home we can make a list:

871
99:59:59,999 --> 99:59:59,999
what are the sources of pleasant feelings

872
99:59:59,999 --> 99:59:59,999
in my life now?

873
99:59:59,999 --> 99:59:59,999
what are the sources of unpleasant feelings

874
99:59:59,999 --> 99:59:59,999
in my life now?

875
99:59:59,999 --> 99:59:59,999
and where do I experience them?

876
99:59:59,999 --> 99:59:59,999
what percentage of the time

877
99:59:59,999 --> 99:59:59,999
do I have pleasant feelings in each place?

878
99:59:59,999 --> 99:59:59,999
each situation

879
99:59:59,999 --> 99:59:59,999
what percentage of the time do I have

880
99:59:59,999 --> 99:59:59,999
unpleasant feelings?

881
99:59:59,999 --> 99:59:59,999
in which place

882
99:59:59,999 --> 99:59:59,999
and in which situation

883
99:59:59,999 --> 99:59:59,999
and with what people?

884
99:59:59,999 --> 99:59:59,999
but we're not going to blame or judge, k?

885
99:59:59,999 --> 99:59:59,999
we're just using bare attention

886
99:59:59,999 --> 99:59:59,999
okay when I have this more clarity,

887
99:59:59,999 --> 99:59:59,999
which is understanding,

888
99:59:59,999 --> 99:59:59,999
naturally more compassion arises in me

889
99:59:59,999 --> 99:59:59,999
I understand we all have needs, yes?

890
99:59:59,999 --> 99:59:59,999
and sometimes there's suffering in another

891
99:59:59,999 --> 99:59:59,999
person because their needs

892
99:59:59,999 --> 99:59:59,999
are not being met

893
99:59:59,999 --> 99:59:59,999
sometimes I suffer because

894
99:59:59,999 --> 99:59:59,999
my needs are not being met

895
99:59:59,999 --> 99:59:59,999
and what are our needs?

896
99:59:59,999 --> 99:59:59,999
the basic needs are food,

897
99:59:59,999 --> 99:59:59,999
shelter, clothing, for the monastics

898
99:59:59,999 --> 99:59:59,999
in the Buddha's time they added

899
99:59:59,999 --> 99:59:59,999
medicines, but the medicines were

900
99:59:59,999 --> 99:59:59,999
plant-based, they didn't have

901
99:59:59,999 --> 99:59:59,999
pharmaceuticals, but we're 
grateful for the

902
99:59:59,999 --> 99:59:59,999
pharmaceuticals that are avaialble

903
99:59:59,999 --> 99:59:59,999
for some illnesses, of course

904
99:59:59,999 --> 99:59:59,999
food, shelter, clothing, medicine, love

905
99:59:59,999 --> 99:59:59,999
we all need love

906
99:59:59,999 --> 99:59:59,999
babies need to be held

907
99:59:59,999 --> 99:59:59,999
we need to feel loved

908
99:59:59,999 --> 99:59:59,999
and we also need to love others

909
99:59:59,999 --> 99:59:59,999
we need love, and play

910
99:59:59,999 --> 99:59:59,999
I think that's a need, amusement

911
99:59:59,999 --> 99:59:59,999
we know on our lazy days when we

912
99:59:59,999 --> 99:59:59,999
we have 10 lazy days, what do the

913
99:59:59,999 --> 99:59:59,999
monastics do? some of them play

914
99:59:59,999 --> 99:59:59,999
others will go to a room and

915
99:59:59,999 --> 99:59:59,999
look inside and understand and do more

916
99:59:59,999 --> 99:59:59,999
sitting, et cetera, but play,

917
99:59:59,999 --> 99:59:59,999
for some people, is a healthy need

918
99:59:59,999 --> 99:59:59,999
so, compassion, and that means

919
99:59:59,999 --> 99:59:59,999
I want to relieve the suffering,

920
99:59:59,999 --> 99:59:59,999
do everything I can to be present

921
99:59:59,999 --> 99:59:59,999
for myself and others

922
99:59:59,999 --> 99:59:59,999
with understanding and not judgement

923
99:59:59,999 --> 99:59:59,999
not blaming

924
99:59:59,999 --> 99:59:59,999
okay? then will lead to courage

925
99:59:59,999 --> 99:59:59,999
is this the kind of courage where

926
99:59:59,999 --> 99:59:59,999
I go out and start fighting?

927
99:59:59,999 --> 99:59:59,999
No, it's not that.

928
99:59:59,999 --> 99:59:59,999
It's the courage to continue

929
99:59:59,999 --> 99:59:59,999
to go through the difficult moments, to

930
99:59:59,999 --> 99:59:59,999
change my lifestyle if necessary

931
99:59:59,999 --> 99:59:59,999
to change my way of eating, courage to

932
99:59:59,999 --> 99:59:59,999
add more things into my life.

933
99:59:59,999 --> 99:59:59,999
So it's the courage to look deeply

934
99:59:59,999 --> 99:59:59,999
and then to carry on in a beautiful way

935
99:59:59,999 --> 99:59:59,999
supported by the mindfulness trainings

936
99:59:59,999 --> 99:59:59,999
and our daily practice of all the other

937
99:59:59,999 --> 99:59:59,999
steps: calming, clarity,

938
99:59:59,999 --> 99:59:59,999
understanding and compassion

939
99:59:59,999 --> 99:59:59,999
then I have enough information to be

940
99:59:59,999 --> 99:59:59,999
courageous. And sometimes the most

941
99:59:59,999 --> 99:59:59,999
courageous thing is to stay and to 
continue

942
99:59:59,999 --> 99:59:59,999
to not cause suffering. Continue the

943
99:59:59,999 --> 99:59:59,999
relationship or if necessary

944
99:59:59,999 --> 99:59:59,999
what needs to happen is that you

945
99:59:59,999 --> 99:59:59,999
separate. No one has the perfect answer

946
99:59:59,999 --> 99:59:59,999
or the right answer.

947
99:59:59,999 --> 99:59:59,999
But we have the courage to try many

948
99:59:59,999 --> 99:59:59,999
possibilities. New work, new lifestyle

949
99:59:59,999 --> 99:59:59,999
new friends, we find new friends

950
99:59:59,999 --> 99:59:59,999
in the practice center, we have new

951
99:59:59,999 --> 99:59:59,999
friends in our sangha. Courage just to see

952
99:59:59,999 --> 99:59:59,999
alright, let me try something.

953
99:59:59,999 --> 99:59:59,999
Let us try something.

954
99:59:59,999 --> 99:59:59,999
The courage to be in community.

955
99:59:59,999 --> 99:59:59,999
That takes courage, to change a lifestyle

956
99:59:59,999 --> 99:59:59,999
to live with others.

957
99:59:59,999 --> 99:59:59,999
So we had some sharing this morning

958
99:59:59,999 --> 99:59:59,999
and I'm going to be very courageous now

959
99:59:59,999 --> 99:59:59,999
I didn't dare share this

960
99:59:59,999 --> 99:59:59,999
but I'm going to be courageous

961
99:59:59,999 --> 99:59:59,999
I'm going to share a favorite song

962
99:59:59,999 --> 99:59:59,999
but I'm not going to sing it

963
99:59:59,999 --> 99:59:59,999
because I can't sing it

964
99:59:59,999 --> 99:59:59,999
but what is courageous is I'm going to

965
99:59:59,999 --> 99:59:59,999
tell you to go online, (laughter)
and a dharma talk

966
99:59:59,999 --> 99:59:59,999
should never tell people to go online,

967
99:59:59,999 --> 99:59:59,999
you know, for monastics, we can't

968
99:59:59,999 --> 99:59:59,999
do that often,

969
99:59:59,999 --> 99:59:59,999
[] go online

970
99:59:59,999 --> 99:59:59,999
and I'm gonna mention two singers

971
99:59:59,999 --> 99:59:59,999
one is a Vietnamese, a very popular singer

972
99:59:59,999 --> 99:59:59,999
who Thay appreciated very much

973
99:59:59,999 --> 99:59:59,999
and he knew Thay and appreciated

974
99:59:59,999 --> 99:59:59,999
Thay very much.

975
99:59:59,999 --> 99:59:59,999
He was []

976
99:59:59,999 --> 99:59:59,999
write his name on the board? okay.

977
99:59:59,999 --> 99:59:59,999
[laughter]

978
99:59:59,999 --> 99:59:59,999
okay, so I will write his name on the 
board

979
99:59:59,999 --> 99:59:59,999
he wrote a song that we sing here

980
99:59:59,999 --> 99:59:59,999
it's "Everyday I choose a happiness

981
99:59:59,999 --> 99:59:59,999
to live by"

982
99:59:59,999 --> 99:59:59,999
[]

983
99:59:59,999 --> 99:59:59,999
that means everyday I choose a happiness

984
99:59:59,999 --> 99:59:59,999
to live by.

985
99:59:59,999 --> 99:59:59,999
That means everyday I choose to create a

986
99:59:59,999 --> 99:59:59,999
pleasant feeling, yes?

987
99:59:59,999 --> 99:59:59,999
And Thay has even selected one of his 
poems

988
99:59:59,999 --> 99:59:59,999
or the lyric from one of his verses

989
99:59:59,999 --> 99:59:59,999
and has used that to teach on the

990
99:59:59,999 --> 99:59:59,999
eve of Tet.

991
99:59:59,999 --> 99:59:59,999
He's a very important songwriter

992
99:59:59,999 --> 99:59:59,999
in Vietnam

993
99:59:59,999 --> 99:59:59,999
who I believe has passed away now

994
99:59:59,999 --> 99:59:59,999
but a very important

995
99:59:59,999 --> 99:59:59,999
Another important song that I

996
99:59:59,999 --> 99:59:59,999
knew about many years ago in the

997
99:59:59,999 --> 99:59:59,999
70s and it was called

998
99:59:59,999 --> 99:59:59,999
"I can see clearly now, the rain is gone"

999
99:59:59,999 --> 99:59:59,999
and it was written by Johnny Nash

1000
99:59:59,999 --> 99:59:59,999
but sung by Jimmy Cliff

1001
99:59:59,999 --> 99:59:59,999
we know him as the reggae

1002
99:59:59,999 --> 99:59:59,999
musician from Jamaica.

1003
99:59:59,999 --> 99:59:59,999
And it's a very beautiful song

1004
99:59:59,999 --> 99:59:59,999
it's a song that describes getting

1005
99:59:59,999 --> 99:59:59,999
through with a positive attitude,

1006
99:59:59,999 --> 99:59:59,999
experiencing unpleasant feelings

1007
99:59:59,999 --> 99:59:59,999
but getting through

1008
99:59:59,999 --> 99:59:59,999
so you can go online and hear it

1009
99:59:59,999 --> 99:59:59,999
and I listened and I thought

1010
99:59:59,999 --> 99:59:59,999
oh can I play it for everybody

1011
99:59:59,999 --> 99:59:59,999
but I didn't have the technology

1012
99:59:59,999 --> 99:59:59,999
and I don't think that would

1013
99:59:59,999 --> 99:59:59,999
be acceptable to play this

1014
99:59:59,999 --> 99:59:59,999
in a dharma talk.

1015
99:59:59,999 --> 99:59:59,999
but we have the option, and

1016
99:59:59,999 --> 99:59:59,999
the words are:

1017
99:59:59,999 --> 99:59:59,999
I can tell you the words, because

1018
99:59:59,999 --> 99:59:59,999
they're very beautiful

1019
99:59:59,999 --> 99:59:59,999
"I can see clearly now

1020
99:59:59,999 --> 99:59:59,999
the rain is gone": clarity

1021
99:59:59,999 --> 99:59:59,999
"I can see all obstacles in my way":

1022
99:59:59,999 --> 99:59:59,999
causes of unpleasant feelings

1023
99:59:59,999 --> 99:59:59,999
these were obstacles

1024
99:59:59,999 --> 99:59:59,999
"Gone are the dark clouds that made me
blind, I just didn't know":

1025
99:59:59,999 --> 99:59:59,999
Thay has said the rain, all of the tears

1026
99:59:59,999 --> 99:59:59,999
I have shed have become rain,

1027
99:59:59,999 --> 99:59:59,999
it's one of Thay's calligraphy.

1028
99:59:59,999 --> 99:59:59,999
All the tears I have shed

1029
99:59:59,999 --> 99:59:59,999
from sadness

1030
99:59:59,999 --> 99:59:59,999
from his experience in the war of course

1031
99:59:59,999 --> 99:59:59,999
have become rain

1032
99:59:59,999 --> 99:59:59,999
"Gone are those dark clouds.

1033
99:59:59,999 --> 99:59:59,999
It's gonna be a bright, bright, bright

1034
99:59:59,999 --> 99:59:59,999
sunshiney day."

1035
99:59:59,999 --> 99:59:59,999
It's gonna be better

1036
99:59:59,999 --> 99:59:59,999
"Oh yes, I can make it now.

1037
99:59:59,999 --> 99:59:59,999
The pain is gone.

1038
99:59:59,999 --> 99:59:59,999
All of the bad feelings have disappears."

1039
99:59:59,999 --> 99:59:59,999
well we know how to make those bad

1040
99:59:59,999 --> 99:59:59,999
feelings, unpleasant feelings, disappear.

1041
99:59:59,999 --> 99:59:59,999
"Here is the rainbow I've been waiting for

1042
99:59:59,999 --> 99:59:59,999
It's gonna be a bright, bright, bright

1043
99:59:59,999 --> 99:59:59,999
sunshiney day."

1044
99:59:59,999 --> 99:59:59,999
When we see a rainbow here it's an event

1045
99:59:59,999 --> 99:59:59,999
we all go outside and we're happy

1046
99:59:59,999 --> 99:59:59,999
we jump up and down.

1047
99:59:59,999 --> 99:59:59,999
Also in the summer when the hot air

1048
99:59:59,999 --> 99:59:59,999
balloons pass over slowly,

1049
99:59:59,999 --> 99:59:59,999
they have the rainbow colors

1050
99:59:59,999 --> 99:59:59,999
so we see the rainbow ballooons

1051
99:59:59,999 --> 99:59:59,999
and we're happy

1052
99:59:59,999 --> 99:59:59,999
okay. and then look straight ahead

1053
99:59:59,999 --> 99:59:59,999
look around you, there's nothing

1054
99:59:59,999 --> 99:59:59,999
but blue sky

1055
99:59:59,999 --> 99:59:59,999
And so the song has that

1056
99:59:59,999 --> 99:59:59,999
so it's gonna be a bright, bright,

1057
99:59:59,999 --> 99:59:59,999
sunny day.

1058
99:59:59,999 --> 99:59:59,999
A bright, sunny future for all of us

1059
99:59:59,999 --> 99:59:59,999
We stay with it and we continue

1060
99:59:59,999 --> 99:59:59,999
with our practice

1061
99:59:59,999 --> 99:59:59,999
and everything will be wonderful

1062
99:59:59,999 --> 99:59:59,999
There will be unpleasant feelings

1063
99:59:59,999 --> 99:59:59,999
certainly but we don't have to be a

1064
99:59:59,999 --> 99:59:59,999
victim of our unpleasant feelings

1065
99:59:59,999 --> 99:59:59,999
and that's the good news.

1066
99:59:59,999 --> 99:59:59,999
So I want to find a very wonderful

1067
99:59:59,999 --> 99:59:59,999
sentence from Thay as the final sharing

1068
99:59:59,999 --> 99:59:59,999
right now, and he has said,

1069
99:59:59,999 --> 99:59:59,999
first of all, there is a gatha Thay gave

1070
99:59:59,999 --> 99:59:59,999
us, a little poem, when we have

1071
99:59:59,999 --> 99:59:59,999
feelings we say, "Feelings

1072
99:59:59,999 --> 99:59:59,999
come and go, as clouds in a windy sky,

1073
99:59:59,999 --> 99:59:59,999
but mindful breathing is my anchor."

1074
99:59:59,999 --> 99:59:59,999
Mindful breathing will keep me in the safe

1075
99:59:59,999 --> 99:59:59,999
little cover away from the stormy waves

1076
99:59:59,999 --> 99:59:59,999
it's my anchor for peace and protection

1077
99:59:59,999 --> 99:59:59,999
when feelings arise like storm

1078
99:59:59,999 --> 99:59:59,999
we come back to ourself and do belly

1079
99:59:59,999 --> 99:59:59,999
breathing, calming our whole body,

1080
99:59:59,999 --> 99:59:59,999
breathe from our belly

1081
99:59:59,999 --> 99:59:59,999
So, Thay has said,

1082
99:59:59,999 --> 99:59:59,999
"A meditator is both an artist and

1083
99:59:59,999 --> 99:59:59,999
a warrior"

1084
99:59:59,999 --> 99:59:59,999
and that's courage.

1085
99:59:59,999 --> 99:59:59,999
"We'll need the creativity of an 
artist and the

1086
99:59:59,999 --> 99:59:59,999
courage to cut through what is

1087
99:59:59,999 --> 99:59:59,999
holding us back

1088
99:59:59,999 --> 99:59:59,999
from being happy or free."

1089
99:59:59,999 --> 99:59:59,999
And the first Zen teacher in

1090
99:59:59,999 --> 99:59:59,999
Vietnam and China was

1091
99:59:59,999 --> 99:59:59,999
Zen master Tang Hoy

1092
99:59:59,999 --> 99:59:59,999
and he said,

1093
99:59:59,999 --> 99:59:59,999
"Letting go is the action of heroes"

1094
99:59:59,999 --> 99:59:59,999
so we want to continue with our

1095
99:59:59,999 --> 99:59:59,999
mindfulness practice, let go

1096
99:59:59,999 --> 99:59:59,999
of the unpleasant feeling by

1097
99:59:59,999 --> 99:59:59,999
transforming them, don't hold on,

1098
99:59:59,999 --> 99:59:59,999
transforming them with mindful

1099
99:59:59,999 --> 99:59:59,999
breathing, mindful walking, and

1100
99:59:59,999 --> 99:59:59,999
then every day can be a sunshiney day,

1101
99:59:59,999 --> 99:59:59,999
or at least part of the day

1102
99:59:59,999 --> 99:59:59,999
can be sunshiney.

1103
99:59:59,999 --> 99:59:59,999
Thank you dear friends for listening

1104
99:59:59,999 --> 99:59:59,999
and let us hear three sounds of the bell

1105
99:59:59,999 --> 99:59:59,999
now to end our time together

1106
99:59:59,999 --> 99:59:59,999
and then there will be some announcements

1107
99:59:59,999 --> 99:59:59,999
bell

1108
99:59:59,999 --> 99:59:59,999
bell

1109
99:59:59,999 --> 99:59:59,999
bell