[Script Info]
Title: 
[Events]
Format: Layer, Start, End, Style, Name, MarginL, MarginR, MarginV, Effect, Text
Dialogue: 0,0:00:01.94,0:00:03.23,Default,,0000,0000,0000,,(Half bell)
Dialogue: 0,0:00:08.19,0:00:13.93,Default,,0000,0000,0000,,(Bell)
Dialogue: 0,0:00:32.38,0:00:34.14,Default,,0000,0000,0000,,Dear Thay,
Dialogue: 0,0:00:34.24,0:00:39.54,Default,,0000,0000,0000,,how can I go to sleep fast,
Dialogue: 0,0:00:39.99,0:00:44.04,Default,,0000,0000,0000,,if I need to get up very early\Nthe next day?
Dialogue: 0,0:00:47.94,0:00:51.80,Default,,0000,0000,0000,,I think our friend is asking \Nhow can I get myself to sleep early
Dialogue: 0,0:00:52.50,0:00:55.58,Default,,0000,0000,0000,,because I know I have to wake up \Nearly the next day.
Dialogue: 0,0:01:01.26,0:01:03.26,Default,,0000,0000,0000,,How can I get to sleep quickly?
Dialogue: 0,0:01:06.16,0:01:10.30,Default,,0000,0000,0000,,I don't think it's good to try\Nto sleep quickly.
Dialogue: 0,0:01:11.18,0:01:14.43,Default,,0000,0000,0000,,The more you try, \Nthe more difficult it is to sleep.
Dialogue: 0,0:01:14.63,0:01:16.54,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:01:18.87,0:01:22.41,Default,,0000,0000,0000,,Because when you try, \Nyou are making an effort.
Dialogue: 0,0:01:24.05,0:01:28.43,Default,,0000,0000,0000,,So, just allow our body to relax.
Dialogue: 0,0:01:33.08,0:01:36.39,Default,,0000,0000,0000,,And, the good thing is to stop thinking.
Dialogue: 0,0:01:36.64,0:01:39.41,Default,,0000,0000,0000,,Stop thinking about tomorrow,
Dialogue: 0,0:01:40.29,0:01:42.64,Default,,0000,0000,0000,,what we have to do.
Dialogue: 0,0:01:43.12,0:01:46.25,Default,,0000,0000,0000,,If we keep thinking about what \Nwe will have to do tomorrow,
Dialogue: 0,0:01:46.59,0:01:51.32,Default,,0000,0000,0000,,and then we'll be awake all night.
Dialogue: 0,0:01:53.27,0:01:55.68,Default,,0000,0000,0000,,So, do not think.
Dialogue: 0,0:01:55.96,0:02:01.43,Default,,0000,0000,0000,,To not think is a very important practice\Nof meditation.
Dialogue: 0,0:02:04.25,0:02:06.78,Default,,0000,0000,0000,,I think, therefore I cannot sleep.
Dialogue: 0,0:02:07.17,0:02:08.73,Default,,0000,0000,0000,,(Laughter)
Dialogue: 0,0:02:14.53,0:02:19.74,Default,,0000,0000,0000,,So, not thinking is good, \Nbut in order to stop the thinking,
Dialogue: 0,0:02:21.89,0:02:27.41,Default,,0000,0000,0000,,you might like to focus your attention\Non your in-breath and your out-breath.
Dialogue: 0,0:02:29.84,0:02:36.83,Default,,0000,0000,0000,,You breathe in and you only \Nfocus your mind on your in-breath.
Dialogue: 0,0:02:39.47,0:02:45.75,Default,,0000,0000,0000,,Thay has a "tick" he can share with you.
Dialogue: 0,0:02:47.24,0:02:52.48,Default,,0000,0000,0000,,On the table Thay has a clock,
Dialogue: 0,0:02:54.55,0:02:57.39,Default,,0000,0000,0000,,not electronic, the classic clock.
Dialogue: 0,0:02:58.54,0:03:01.69,Default,,0000,0000,0000,,And, it makes a {\i1}tick tock tick tock{\i0}.
Dialogue: 0,0:03:03.98,0:03:09.21,Default,,0000,0000,0000,,So, Thay just listens \Nto the sound of the clock.
Dialogue: 0,0:03:14.26,0:03:19.24,Default,,0000,0000,0000,,And Thay measures his in-breath\Nwith the sound.
Dialogue: 0,0:03:22.24,0:03:29.33,Default,,0000,0000,0000,,And usually, Thay breathes in and\Nit lasts three or four seconds.
Dialogue: 0,0:03:35.19,0:03:38.59,Default,,0000,0000,0000,,{\i1}Tick, tock, tick, tock.{\i0}
Dialogue: 0,0:03:39.39,0:03:42.88,Default,,0000,0000,0000,,When he breathes out, \Nit takes six seconds.
Dialogue: 0,0:03:43.74,0:03:48.87,Default,,0000,0000,0000,,And Thay just enjoys laying down and \Nlistens to the sound of the clock
Dialogue: 0,0:03:49.24,0:03:53.03,Default,,0000,0000,0000,,and breathes in and out \Nand stops all the thinking.
Dialogue: 0,0:03:54.23,0:03:56.58,Default,,0000,0000,0000,,And it is very pleasant to breathe,
Dialogue: 0,0:03:57.39,0:03:59.80,Default,,0000,0000,0000,,if the air is good enough.
Dialogue: 0,0:04:11.09,0:04:15.88,Default,,0000,0000,0000,,And if you don't have a clock, \Nthen you can use a song.
Dialogue: 0,0:04:16.66,0:04:20.76,Default,,0000,0000,0000,,You don't have to sing \Nbecause the song is in you.
Dialogue: 0,0:04:22.26,0:04:27.86,Default,,0000,0000,0000,,Like the song {\i1}I have arrived, I am home,\N in the here, in the now{\i0}.
Dialogue: 0,0:04:28.34,0:04:35.50,Default,,0000,0000,0000,,Everyone in Plum Village breathes, \Nknows the song by heart.
Dialogue: 0,0:04:36.61,0:04:39.39,Default,,0000,0000,0000,,There are many songs of practice.
Dialogue: 0,0:04:39.87,0:04:44.98,Default,,0000,0000,0000,,{\i1}I have arrived, I am home{\i0}\Nis the most popular song.
Dialogue: 0,0:04:46.89,0:04:54.41,Default,,0000,0000,0000,,So when you breath in, you sing only\Ninside your mind, not with your mouth.
Dialogue: 0,0:04:55.33,0:04:58.62,Default,,0000,0000,0000,,#I have arrived, I am home.
Dialogue: 0,0:05:01.03,0:05:04.69,Default,,0000,0000,0000,,#In the here, in the now.
Dialogue: 0,0:05:06.69,0:05:09.81,Default,,0000,0000,0000,,#I am solid, I am free.
Dialogue: 0,0:05:10.16,0:05:14.73,Default,,0000,0000,0000,,That is not thinking, these words \Nare used only to help you
Dialogue: 0,0:05:14.95,0:05:17.64,Default,,0000,0000,0000,,to focus our attention to our breath,
Dialogue: 0,0:05:18.60,0:05:23.54,Default,,0000,0000,0000,,and if you breath according \Nto that song a few times,
Dialogue: 0,0:05:26.00,0:05:29.11,Default,,0000,0000,0000,,the sleep may come very easily.
Dialogue: 0,0:05:29.57,0:05:32.30,Default,,0000,0000,0000,,Anyway, that is the way that Thay does.
Dialogue: 0,0:05:32.86,0:05:36.96,Default,,0000,0000,0000,,He uses some Dharma songs.
Dialogue: 0,0:05:39.44,0:05:41.72,Default,,0000,0000,0000,,And they are already there.
Dialogue: 0,0:05:42.70,0:05:47.48,Default,,0000,0000,0000,,There is a kind of CD inside of you.
Dialogue: 0,0:05:49.30,0:05:52.86,Default,,0000,0000,0000,,If you want any song, \Nyou don't have to push with your finger.
Dialogue: 0,0:05:54.98,0:05:59.66,Default,,0000,0000,0000,,You just use a kind of mental formation\Ncalled Manasikara.
Dialogue: 0,0:06:02.74,0:06:09.28,Default,,0000,0000,0000,,And you touch it with your mind, \Nand the sound will come.
Dialogue: 0,0:06:09.96,0:06:12.61,Default,,0000,0000,0000,,And you breath in and out with the sound.
Dialogue: 0,0:06:14.06,0:06:16.68,Default,,0000,0000,0000,,I think that will help many adults.
Dialogue: 0,0:06:17.32,0:06:20.76,Default,,0000,0000,0000,,If you think too much, \Nyou may like to do that.
Dialogue: 0,0:06:23.44,0:06:25.60,Default,,0000,0000,0000,,You have many Dharma songs,
Dialogue: 0,0:06:26.59,0:06:29.91,Default,,0000,0000,0000,,and you just breath in and out\Naccording to the songs.
Dialogue: 0,0:06:30.51,0:06:33.53,Default,,0000,0000,0000,,When you drive your car, \Ninstead of thinking,
Dialogue: 0,0:06:33.53,0:06:36.53,Default,,0000,0000,0000,,you breath in and out with this song.
Dialogue: 0,0:06:37.22,0:06:41.24,Default,,0000,0000,0000,,{\i1}Here is pureland, the pureland is here{\i0}\Nis another song.
Dialogue: 0,0:06:42.57,0:06:46.91,Default,,0000,0000,0000,,How many Dharma songs \Nyou have learned in Plum Village?
Dialogue: 0,0:06:48.49,0:06:51.03,Default,,0000,0000,0000,,{\i1}I have arrived{\i0} is one of those.
Dialogue: 0,0:06:55.51,0:06:59.23,Default,,0000,0000,0000,,{\i1}Happiness is here and now{\i0}\Nand so many other songs.
Dialogue: 0,0:06:59.23,0:07:01.52,Default,,0000,0000,0000,,{\i1}We are all the leaves of one tree{\i0}.
Dialogue: 0,0:07:01.52,0:07:04.74,Default,,0000,0000,0000,,Yes, {\i1}we are all the leaves of one tree{\i0}.
Dialogue: 0,0:07:05.28,0:07:10.72,Default,,0000,0000,0000,,All these songs can be used and \Nonly you can hear the sound
Dialogue: 0,0:07:10.75,0:07:13.21,Default,,0000,0000,0000,,because you are singing it inside of you.
Dialogue: 0,0:07:13.66,0:07:17.26,Default,,0000,0000,0000,,And you breath in with one line and \Nbreath out with another line.
Dialogue: 0,0:07:18.15,0:07:20.13,Default,,0000,0000,0000,,Tonight, try it.
Dialogue: 0,0:07:21.54,0:07:24.34,Default,,0000,0000,0000,,Report to Thay tomorrow, okay?
Dialogue: 0,0:07:27.88,0:07:29.91,Default,,0000,0000,0000,,(Half bell)
Dialogue: 0,0:07:32.53,0:07:39.54,Default,,0000,0000,0000,,(Bell)