WEBVTT
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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
the next day?
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I think our friend is asking
how can I get myself to sleep early
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because I know I have to wake up
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
to sleep quickly.
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The more you try,
the more difficult it is to sleep.
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(Laughter)
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Because when you try,
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
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
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,
but in order to stop the thinking,
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you might like to focus your attention
on your in-breath and your out-breath.
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You breathe in and you only
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 tick tock tick tock.
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So, Thay just listens
to the sound of the clock.
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And Thay measures his in-breath
with the sound.
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And usually, Thay breathes in and
it lasts three or four seconds.
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Tick, tock, tick, tock.
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When he breathes out,
it takes six seconds.
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And Thay just enjoys laying down and
listens to the sound of the clock
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and breathes in and out
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,
then you can use a song.
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You don't have to sing
because the song is in you.
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Like the song I have arrived, I am home,
in the here, in the now.
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Everyone in Plum Village breathes,
knows the song by heart.
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There are many songs of practice.
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I have arrived, I am home
is the most popular song.
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So when you breath in, you sing only
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
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
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,
you don't have to push with your finger.
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You just use a kind of mental formation
called Manasikara.
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And you touch it with your mind,
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,
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
according to the songs.
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When you drive your car,
instead of thinking,
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you breath in and out with this song.
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Here is pureland, the pureland is here
is another song.
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How many Dharma songs
you have learned in Plum Village?
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I have arrived is one of those.
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Happiness is here and now
and so many other songs.
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We are all the leaves of one tree.
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Yes, we are all the leaves of one tree.
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All these songs can be used and
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
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)