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(Half bell)

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(Bell)

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Dear Thay,

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how can I go to sleep fast,

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if I need to get up very early[br]the next day?

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I think our friend is asking [br]how can I get myself to sleep early

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because I know I have to wake up [br]early the next day.

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How can I get to sleep quickly?

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I don't think it's good to try[br]to sleep quickly.

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The more you try, [br]the more difficult it is to sleep.

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(Laughter)

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Because when you try, [br]you are making an effort.

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So, just allow our body to relax.

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And, the good thing is to stop thinking.

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Stop thinking about tomorrow,

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what we have to do.

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If we keep thinking about what [br]we will have to do tomorrow,

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and then we'll be awake all night.

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So, do not think.

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To not think is a very important practice[br]of meditation.

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I think, therefore I cannot sleep.

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(Laughter)

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So, not thinking is good, [br]but in order to stop the thinking,

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you might like to focus your attention[br]on your in-breath and your out-breath.

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You breathe in and you only [br]focus your mind on your in-breath.

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Thay has a "tick" he can share with you.

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On the table Thay has a clock,

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not electronic, the classic clock.

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And, it makes a <i>tick tock tick tock</i>.

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So, Thay just listens [br]to the sound of the clock.

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And Thay measures his in-breath[br]with the sound.

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And usually, Thay breathes in and[br]it lasts three or four seconds.

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<i>Tick, tock, tick, tock.</i>

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When he breathes out, [br]it takes six seconds.

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And Thay just enjoys laying down and [br]listens to the sound of the clock

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and breathes in and out [br]and stops all the thinking.

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And it is very pleasant to breathe,

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if the air is good enough.

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And if you don't have a clock, [br]then you can use a song.

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You don't have to sing [br]because the song is in you.

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Like the song <i>I have arrived, I am home,[br] in the here, in the now</i>.

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Everyone in Plum Village breathes, [br]knows the song by heart.

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There are many songs of practice.

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<i>I have arrived, I am home</i>[br]is the most popular song.

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So when you breath in, you sing only[br]inside your mind, not with your mouth.

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#I have arrived, I am home.

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#In the here, in the now.

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#I am solid, I am free.

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That is not thinking, these words [br]are used only to help you

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to focus our attention to our breath,

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and if you breath according [br]to that song a few times,

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the sleep may come very easily.

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Anyway, that is the way that Thay does.

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He uses some Dharma songs.

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And they are already there.

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There is a kind of CD inside of you.

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If you want any song, [br]you don't have to push with your finger.

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You just use a kind of mental formation[br]called Manasikara.

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And you touch it with your mind, [br]and the sound will come.

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And you breath in and out with the sound.

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I think that will help many adults.

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If you think too much, [br]you may like to do that.

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You have many Dharma songs,

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and you just breath in and out[br]according to the songs.

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When you drive your car, [br]instead of thinking,

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you breath in and out with this song.

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<i>Here is pureland, the pureland is here</i>[br]is another song.

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How many Dharma songs [br]you have learned in Plum Village?

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<i>I have arrived</i> is one of those.

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<i>Happiness is here and now</i>[br]and so many other songs.

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<i>We are all the leaves of one tree</i>.

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Yes, <i>we are all the leaves of one tree</i>.

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All these songs can be used and [br]only you can hear the sound

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because you are singing it inside of you.

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And you breath in with one line and [br]breath out with another line.

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Tonight, try it.

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Report to Thay tomorrow, okay?

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(Half bell)

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(Bell)