0:00:04.139,0:00:07.039
Emotion is a very strong feeling.

0:00:08.374,0:00:13.720
And many people do not know [br]how to handle their feelings, their emotions.

0:00:13.841,0:00:17.226
They suffer so much they attempt to[br]commit suicide.

0:00:17.576,0:00:22.526
Because they believe that to die is [br]the only way to end the suffering.

0:00:25.177,0:00:28.994
So, a meditator is someone [br]who knows

0:00:29.427,0:00:33.744
how to handle [br]his or her feelings and emotions.

0:00:35.628,0:00:42.680
When the energy of the emotion[br]emerges,

0:00:44.862,0:00:48.464
they know right away what to do[br]in order to take care.

0:00:48.945,0:00:51.282
They don't have to fight[br]the emotion or the feeling.

0:00:51.949,0:00:55.132
They just invite [br]the energy of mindfulness

0:00:55.257,0:00:58.665
in order to [br]come and take care of the feelings.

0:00:59.265,0:01:07.484
Because they know mindfulness [br]is the Buddha, in the form of energy.

0:01:07.993,0:01:11.028
Mindfulness carries [br]concentration and insight,

0:01:11.673,0:01:21.621
having the power to relieve, to comfort,[br]to understand, to liberate.

0:01:23.038,0:01:26.161
The Buddha is within every cell.

0:01:26.521,0:01:32.456
And that is why [br]when the energy of suffering arises,

0:01:33.224,0:01:36.256
we should know [br]how to invite

0:01:36.593,0:01:39.191
the energy of the Buddha [br]to come and take care.

0:01:39.449,0:01:43.264
Breathing in, [br]I know the feeling of despair is in me.

0:01:43.899,0:01:47.575
Breathing out, [br]I know this is only one feeling.

0:01:47.788,0:01:51.209
And I'm much more than one feeling.

0:01:51.697,0:01:53.073
It's very important.

0:01:53.489,0:01:58.994
And every feeling is born, [br]stays for some time, and will go away.

0:01:59.389,0:02:02.946
Why do I have to die because of[br]one feeling?

0:02:05.861,0:02:09.278
Each one has to succeed in this practice.

0:02:10.928,0:02:12.480
It's very important.

0:02:12.839,0:02:16.820
We have to survive [br]our emotions, our feelings.

0:02:17.071,0:02:18.979
We have to go through the storm.

0:02:19.370,0:02:22.392
You should be equipped with the practice.

0:02:23.226,0:02:27.844
You should master the art of [br]mindful breathing, mindful sitting, mindful walking,

0:02:28.313,0:02:32.629
so that we can encounter [br]our strong emotions with ease.

0:02:33.782,0:02:34.833
We don't fight,

0:02:35.151,0:02:42.279
we are capable of embracing, [br]recognizing, and smiling to them.

0:02:42.617,0:02:44.012
This is possible.

0:02:44.283,0:02:47.698
Many generations of practitioners [br]have been able to do so.

0:02:48.085,0:02:51.045
We should be able to do so ourselves.

0:02:51.631,0:02:58.453
Whether in the sitting position,[br]or a walking position, or a lying position,

0:02:58.934,0:03:02.316
We should be able to handle[br]our emotions.

0:03:04.099,0:03:11.568
We cultivate our capacity of mindful breathing, [br]mindful smiling, and mindful embracing

0:03:11.938,0:03:14.345
our emotions and our feelings.

0:03:14.587,0:03:18.251
If you succeed, then you can [br]help many people,

0:03:18.469,0:03:21.061
especially the young people.

0:03:21.380,0:03:24.285
Too many young people kill themselves

0:03:24.591,0:03:29.204
because they don't know how to handle [br]their emotions.

0:03:30.506,0:03:37.356
The rate of suicide of young people in our time[br]is very high.

0:03:37.690,0:03:42.410
And you should be able to help them.

0:03:42.950,0:03:48.689
They are around you, all the time,[br]tempted to kill themselves.

0:03:48.995,0:03:53.791
Every time, they feel that they cannot[br]handle their emotions.

0:03:54.102,0:03:57.213
So every moment [br]that is given to us to live,

0:03:58.559,0:04:02.110
we can use it in order to practice

0:04:04.089,0:04:07.010
cultivating the energy of mindfulness,

0:04:07.278,0:04:09.929
the capacity of being [br]in the here and the now,

0:04:10.116,0:04:13.868
the capacity of recognizing,[br]embracing, and smiling

0:04:14.373,0:04:16.280
to whatever happens to us.

0:04:16.949,0:04:19.832
And within a sangha, it's very easy,

0:04:20.035,0:04:23.069
because everyone is supporting you[br]to do so.

0:04:23.653,0:04:28.116
Allow the sangha to embrace your despair.

0:04:38.298,0:04:40.785
[Bell]

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You have pain in your heart.

0:05:06.005,0:05:08.790
You have suffering and ill-being[br]in your heart.

0:05:09.078,0:05:13.124
You come and sit close to the Buddha.

0:05:13.326,0:05:16.440
And after some time sitting [br]with the Buddha in silence,

0:05:18.092,0:05:21.076
you may say, "Dear Buddha,[br]I suffer."

0:05:23.576,0:05:25.427
That's what you should say.

0:05:25.662,0:05:30.160
You should tell him, [br]"Dear Buddha, I suffer."

0:05:32.611,0:05:35.280
Because the Buddha [br]may not be another person,

0:05:35.790,0:05:38.345
not having anything to do with you.

0:05:38.606,0:05:41.047
The Buddha may be just in yourself.

0:05:41.357,0:05:44.180
And talking to the Buddha [br]is very important.

0:05:44.798,0:05:48.358
Every one of us has the Buddha within.

0:05:49.831,0:05:55.598
And the Buddha, I can locate him,[br]he is in every cell of your body.

0:05:56.398,0:05:58.267
"Dear Buddha, I suffer."

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And if you are attentive,[br]you'll hear him say,

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"I know, show me your suffering,[br]so that I can see and embrace it."

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And you show him your suffering,[br]your despair, your anguish.

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And he will embrace.

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You don't rely on you alone to[br]embrace your suffering.

0:06:19.538,0:06:22.120
You rely on the Buddha to embrace.

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And the Buddha is there in every member[br]of your Sangha.

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You have to behave like that[br]with your Sangha.

0:06:30.024,0:06:31.542
"Dear Sangha, I suffer."

0:06:31.742,0:06:34.539
You should be able to communicate[br]like that.

0:06:34.738,0:06:39.858
And your Sangha will say [br]with the same amount of compassion,

0:06:40.707,0:06:43.341
"Dear brother, dear sister,[br]show us your pain.

0:06:46.695,0:06:48.975
"Allow us to embrace your pain."

0:06:49.424,0:06:52.810
This is very comforting, very healing

0:06:54.026,0:06:55.798
when you have the Buddha to rely on,

0:06:56.096,0:06:58.242
when you have the Sangha to rely on.

0:06:58.691,0:07:03.362
Because they are Gems, they are Jewels, [br]the Three Jewels.

0:07:15.948,0:07:17.612
And with the practice, [br]you'll realize that

0:07:17.864,0:07:22.042
you are much stronger [br]than you have thought.

0:07:25.370,0:07:28.485
When you observe a tree,[br]standing in the storm,

0:07:28.742,0:07:32.252
or when you focus your attention on[br]the top of the tree,

0:07:32.534,0:07:36.150
you have the feeling that the tree[br]is going to be blown away.

0:07:36.445,0:07:44.651
The wind makes little branches and leaves [br]swing back and forth like that, with violence.

0:07:45.336,0:07:51.852
And you are afraid that the three[br]will be broken, blown away.

0:07:52.223,0:07:55.736
But if you direct your attention[br]to the trunk of the tree,

0:07:55.938,0:07:59.053
and if you are aware that the tree is[br]deeply-rooted in the soil,

0:07:59.491,0:08:01.271
you'll have another feeling.

0:08:02.487,0:08:04.804
You know that the tree[br]is going to stand.

0:08:06.637,0:08:08.955
Each of us is like a tree.

0:08:09.571,0:08:14.921
If we stay on the level of our brain,[br]or our heart,

0:08:15.889,0:08:20.609
we may feel that we are vulnerable,[br]breakable at any moment,

0:08:20.862,0:08:24.073
especially when the strong emotion [br]has come up like that.

0:08:24.843,0:08:27.024
We feel that we cannot handle.

0:08:28.072,0:08:30.641
But the Buddha advised us[br]in this critical moment,

0:08:31.014,0:08:36.027
don't stay on that level[br]of your tree.

0:08:36.333,0:08:38.375
Go down to the trunk.

0:08:39.076,0:08:48.428
And the trunk is here,[br]somehow a little bit lower than the navel.

0:08:49.178,0:08:52.129
The Chinese call it Dan Tien.

0:08:53.647,0:08:55.764
Focus your attention on this spot,

0:08:55.980,0:08:58.213
and begin to breath in and out,

0:08:58.441,0:09:01.582
and invest 100% of your attention

0:09:02.171,0:09:09.143
on the rise and fall of your abdomen.

0:09:10.627,0:09:13.067
Sit in a stable position,

0:09:13.340,0:09:18.267
because the stability of the body[br]helps with the stability of the mind.

0:09:19.218,0:09:20.734
Don't stay here, go down.

0:09:21.090,0:09:24.036
Enjoy breathing in and out,[br]with the awareness,

0:09:24.430,0:09:30.420
"This is only a storm, among many other storms, [br]that can go through my life.

0:09:31.021,0:09:34.722
"I have survived other storms,[br]this time, also, I can survive.

0:09:35.022,0:09:39.839
"A storm that is something that comes,[br]stays for some time, and will have to go.

0:09:40.191,0:09:42.844
"Why do I have to die because of that?"

0:09:43.911,0:09:49.699
It may be helpful if you write down these words [br]in a small sheet of paper,

0:09:50.055,0:09:53.063
and slide it into your wallet.

0:09:53.466,0:09:58.431
And when the storm comes, [br]just take it out, and breathe, and read.

0:09:58.920,0:10:00.648
And you'll know what to do.

0:10:00.883,0:10:03.665
That is a bell of mindfulness.

0:10:05.568,0:10:07.550
You can hear the voice of the Buddha,

0:10:07.892,0:10:09.701
you can hear the voice of your teacher,

0:10:10.009,0:10:12.101
just by reading this small piece of paper.

0:10:12.341,0:10:13.852
And you know how to sit down,

0:10:14.108,0:10:20.968
smile to your pain, your sorrow, your fear, [br]your despair, your strong emotions.

0:10:21.278,0:10:26.170
And after having succeeded [br]going through the difficult moment,

0:10:26.333,0:10:28.153
you have confidence, [br](smiling, fist pumps)

0:10:28.233,0:10:30.155
you have confidence in the Dharma.

0:10:30.937,0:10:32.693
And you are no longer afraid.

0:10:32.890,0:10:37.223
Next time when it comes,[br]you'll know what to do,

0:10:37.638,0:10:40.222
how to do, and what not to do.[br](smiling)

0:10:42.704,0:10:47.688
And then you are in the position[br]of helping the young people

0:10:47.847,0:10:49.345
because they don't know yet,

0:10:49.561,0:10:54.990
they don't know how to handle[br]their pain, and their emotion yet.

0:10:57.907,0:11:01.558
My recommendation is that [br]we shouldn't wait

0:11:01.836,0:11:04.876
until the strong emotion come [br]in order to begin the practice.

0:11:05.146,0:11:08.195
Because naturally, we will forget [br]the practice.

0:11:08.736,0:11:13.562
We have to practice right now[br]when the storm is not yet there.

0:11:14.729,0:11:16.929
And if we make it into a habit,

0:11:17.161,0:11:21.078
practicing something like three weeks, [br]and continue.

0:11:21.296,0:11:28.131
And then when the emotions come,[br]you suddenly remember to practice.

0:11:29.137,0:11:36.766
(It) should be made into a tradition,[br]a good habit.