1
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(Half bell)

2
00:00:08,191 --> 00:00:13,934
(Bell)

3
00:00:32,383 --> 00:00:34,138
Dear Thay,

4
00:00:34,239 --> 00:00:39,535
how can I go to sleep fast,

5
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if I need to get up very early
the next day?

6
00:00:47,936 --> 00:00:51,805
I think our friend is asking 
how can I get myself to sleep early

7
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because I know I have to wake up 
early the next day.

8
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How can I get to sleep quickly?

9
00:01:06,155 --> 00:01:10,296
I don't think it's good to try
to sleep quickly.

10
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The more you try, 
the more difficult it is to sleep.

11
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(Laughter)

12
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Because when you try, 
you are making an effort.

13
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So, just allow our body to relax.

14
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And, the good thing is to stop thinking.

15
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Stop thinking about tomorrow,

16
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what we have to do.

17
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If we keep thinking about what 
we will have to do tomorrow,

18
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and then we'll be awake all night.

19
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So, do not think.

20
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To not think is a very important practice
of meditation.

21
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I think, therefore I cannot sleep.

22
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(Laughter)

23
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So, not thinking is good, 
but in order to stop the thinking,

24
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you might like to focus your attention
on your in-breath and your out-breath.

25
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You breathe in and you only 
focus your mind on your in-breath.

26
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Thay has a "tick" he can share with you.

27
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On the table Thay has a clock,

28
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not electronic, the classic clock.

29
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And, it makes a <i>tick tock tick tock</i>.

30
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So, Thay just listens 
to the sound of the clock.

31
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And Thay measures his in-breath
with the sound.

32
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And usually, Thay breathes in and
it lasts three or four seconds.

33
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<i>Tick, tock, tick, tock.</i>

34
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When he breathes out, 
it takes six seconds.

35
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And Thay just enjoys laying down and 
listens to the sound of the clock

36
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and breathes in and out 
and stops all the thinking.

37
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And it is very pleasant to breathe,

38
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if the air is good enough.

39
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And if you don't have a clock, 
then you can use a song.

40
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You don't have to sing 
because the song is in you.

41
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Like the song <i>I have arrived, I am home,
 in the here, in the now</i>.

42
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Everyone in Plum Village breathes, 
knows the song by heart.

43
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There are many songs of practice.

44
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<i>I have arrived, I am home</i>
is the most popular song.

45
00:04:46,892 --> 00:04:54,414
So when you breath in, you sing only
inside your mind, not with your mouth.

46
00:04:55,327 --> 00:04:58,615
#I have arrived, I am home.

47
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#In the here, in the now.

48
00:05:06,687 --> 00:05:09,814
#I am solid, I am free.

49
00:05:10,159 --> 00:05:14,729
That is not thinking, these words 
are used only to help you

50
00:05:14,947 --> 00:05:17,643
to focus our attention to our breath,

51
00:05:18,600 --> 00:05:23,544
and if you breath according 
to that song a few times,

52
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the sleep may come very easily.

53
00:05:29,572 --> 00:05:32,301
Anyway, that is the way that Thay does.

54
00:05:32,859 --> 00:05:36,962
He uses some Dharma songs.

55
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And they are already there.

56
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There is a kind of CD inside of you.

57
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If you want any song, 
you don't have to push with your finger.

58
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You just use a kind of mental formation
called Manasikara.

59
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And you touch it with your mind, 
and the sound will come.

60
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And you breath in and out with the sound.

61
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I think that will help many adults.

62
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If you think too much, 
you may like to do that.

63
00:06:23,444 --> 00:06:25,596
You have many Dharma songs,

64
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and you just breath in and out
according to the songs.

65
00:06:30,508 --> 00:06:33,532
When you drive your car, 
instead of thinking,

66
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you breath in and out with this song.

67
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<i>Here is pureland, the pureland is here</i>
is another song.

68
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How many Dharma songs 
you have learned in Plum Village?

69
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<i>I have arrived</i> is one of those.

70
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<i>Happiness is here and now</i>
and so many other songs.

71
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<i>We are all the leaves of one tree</i>.

72
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Yes, <i>we are all the leaves of one tree</i>.

73
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All these songs can be used and 
only you can hear the sound

74
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because you are singing it inside of you.

75
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And you breath in with one line and 
breath out with another line.

76
00:07:18,147 --> 00:07:20,134
Tonight, try it.

77
00:07:21,535 --> 00:07:24,344
Report to Thay tomorrow, okay?

78
00:07:27,881 --> 00:07:29,909
(Half bell)

79
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(Bell)