the little book of mindfulness 1

7/25/2019 The Little Book of Mindfulness 1

1/130


2/130

"#$ %&''($ )**+*, -&./,0(.$11

)2 -3'' 43($.'&.$


3/130

"35($ *, 6*.'$.'1

!"#$%&'(#!%" *

+,$# *- ./,# !0 1!"&2'3"4005 6

#/4 %$!7!"0 %2 1!"&2'3"400 81!"&2'3"400 !0 *91!"&2'3"400 !0"# :92!"&!"7 +4,(4.!#/!" ;;

,.,?

1!"&2'3 0!##!"7 >*1!"&2'3.,3

%B4$(%1!"7 %3& /,@!#0 C6#!+0 ,"& #$!(


4/130

#/,"< =%' **A

,@%'# #/4 ,'#/%$ **6

1%$4 2$%1 1,## B,34"#!"4 78898: )99;-


5/130

Wakefulness is the way to life.

The fool sleepsAs if he were already dead,

But the master is awakeAnd he lives forever.

He watches.

He is clear.

How happy he is!

For he sees that wakefulness is life.How happy he is,

Following the path of the awakened.

The Buddha


6/130

"#$ %&''($ )**+ *, -&./,0(.$11

B

@.'C*/0D'&*.

Its difficult to fully capture the essence of mindfulness inE*C/1A 9. *.$ $./F 2*0 D*0(/ /$1DC&5$ &' 31 3 1G$D&,&D '2G$ *,G32&.H 3''$.'&*. '* '#$ GC$1$.' I*I$.'A J*0./1 1&IG($ $.*0H#F50' '#3' /$,&nition doesnt describe the whole*, E#3' I&./,0(.$11&1A 9. '#$ *'#$C $./F 2*0 D*0(/ 132 I&./,0(.$11 &1 (&+$ #3K&.H 3.30C3 *, (&H#' E#&D# $I3.3'$1 ,C*I 2*0A < (&H#' E#&D# G$$(1 53D+'#$ (32$C1 *, 2*0C G$CD$G'&*. 3./ 3((*E1 2*0 '* $LG$C&$.D$ C$3(&'2&. &'1 'C0$ ,*CIF ,&(($/ E&'# 351*(0'$ G$3D$F M*2F 3./ 'C0$ ,C$$/*IA"#3' *.$ /*$1 3 H**/ M*5 *, /$1DC&5&.H '#$ G0CG*1$ *, I&./,0(.$11F

but even it doesnt ,0((2 D3G'0C$ '#$ $11$.D$ I&./,0(.$11D*IG($'$(2A


7/130

"#$ %&''($ )**+ *, -&./,0(.$11

Q

E&'# I&./,0(.$11A )2 (&K&.H /$$G(2 E&'# I&./,0(.$11 E$ D3. '*0D#'#$ HC*0./ *, *0C 5$&.HA )0' '#&1 isnt some esoteric philosophicalD*.D$G'A Theres no intellectual explanationsF .* '#$*C&$1F 3./ .*guesswork with mindfulness. Mindfulness isnt about beliefs AIts

23*0" 1#2" -./ Its about discovering 2*0C 'C0$ .3'0C$A )2 (&K&.H/$$G(2 -( "#-. 4*4$("2*0 D3. '*0D# '#$ HC*0./ *, 2*0C 5$&.H 3./$LG$C&$.D$ 'C0$ G$3D$ 3./ #3GG&.$11A

@ E31 ,&C1' &.'C*/0D$/ '* I&./,0(.$11 '#C*0H# 3 5**+A @' E313 5$30'&,0( 5**+ 3./ @ ($3C.$/ 1* I0D# 35*0' I&./,0(.$11 ,C*I &''#3' 1'&(( '* '#&1 /32 @ D*I$ 53D+ '* ($3C. ,C*I &'A )0' &' .$K$CGC*K&/$/ 3. 3/$R03'$ $.*0H# $LG(3.3'&*. *, E#3' I&./,0(.$11E31A @. ,3D'F .*'#&.H C$3((2 D3G'0C$/ '#$ ,0(( $L'$.' *, '#$ G*E$C3./ GC3D'&D$ *, I&./,0(.$11A Its because of this that @ E31'$/ 3 (*'

*, '&I$ &. '#$ 5$H&..&.H 1'3H$1 *, I2 *E. I&./,0(.$11 GC3D'&D$A @351*C5$/ 31 I0D# &.,*CI3'&*. 31 G*11&5($F GC3D'&D$/ '* '#$ 5$1' *,my ability, and still didnt seem to get things right. It took some'&I$ 5$,*C$ @ C$3((2 0./$C1'**/ E#3' I&./,0(.$11 E31 3./ #*E '*GC3D'&D$ &' D*CC$D'(2A Its because of5*'# '#$ &.DC$/&5($ &IG3D' '#3'I&./,0(.$11 #31 #3/ *. I2 *E. (&,$ 3./ 5$D301$ *, E#3' @ E$.''#C*0H# '* GC*G$C(2 ($3C. I&./,0(.$11 '#3' @ ,$(' D*IG$(($/ '*EC&'$ 35*0' E#3' @ #3/ ($3C.$/ 3./ GC*K&/$ 3 C$1*0CD$ '#3' *'#$C1D*0(/ 01$ '#3' E*0(/ I3+$ ($3C.&.H 35*0' 3./ 3/*G'&.H '#$

GC3D'&D$ *, I&./,0(.$11 D($3C 3./ 1'C3&H#',*CE3C/A5#$ 6-"",$ 7**8 *+ 9-(:+0,($.. &1 35*0' '$3D#&.H 2*0 E#3'

I&./,0(.$11 &1F E#2 I&./,0(.$11 &1 &IG*C'3.'F #*E '* GC3D'&D$I&./,0(.$11F 3./ #*E '* /$K$(*G I&./,0(.$11 31 3 #35&' &. 1&IG($3./ D($3C (3.H03H$A -&./,0(.$11 #31 5$$. GC3D'&D$/ ,*C 1*I$QFSTT 2$3C1 52 '#$ )0//#3 3./ #&1 (*.H (&.$3H$ *, /&1D&G($1F 31 E$((31 I3.2 *'#$C 1G&C&'03( 'C3/&'&*.1 UE#$'#$C '#$2 D3(( &'mindfulness or not). It isnt the only key to spiritual awakening or$K$. M01' 3 #$3('#2 G$C1*.3( GC3D'&D$A )0' &' &1 *.$ *,F &, .*' '#$F

I*1' &IG*C'3.' G&$D$1 *, 3 .*0C&1#&.H 3./ #$3(&.H 1G&C&'03(GC3D'&D$ E#&D# ($3/1 '* 'C0$ G$3D$ 3./ #3GG&.$11A @ #*G$ '* GC$1$.''#&1 HC$3' H&,'F 3 H&,' E#&D# E31 H&K$. '* I$ &. I0D# '#$ 13I$I3..$CF &. '#$ 5$1' E32 G*11&5($A "* C$D$&K$ '#$ H&,' *,I&./,0(.$11 &1 '* C$D$&K$ '#$ +$2 E#&D# D3. D#3.H$ 2*0C $.'&C$ (&,$AI hope youll accept this gift. In reality, its not mine to give. Its


8/130

"#$ %&''($ )**+ *, -&./,0(.$11

V

already yours. Youve had it all your life and you just didnt know&'A 8$3(&W$ '#$ &.DC$/&5($ H&,' '#3' '#&1 I*I$.' &1A

/EF GE 'HI !"# %&''(# )**+ *,-&./,0(.#11

-2 GC&I3C2 H*3( &. EC&'&.H 5#$ 6-"",$ 7**8 *+ 9-(:+0,($..E31 '* GC*K&/$ 3 D*.K$.&$.' C$1*0CD$ E#&D# 5C*+$ /*E.I&./,0(.$11 &. 3 E32 '#3' I3/$ &' DC21'3( D($3C '* 0./$C1'3./F10G$C $312 '* ($3C.F 3./ 1'C3&H#',*CE3C/ '* 3GG(2 31 3 .$E G*1&'&K$#35&' ,*C 3.2*.$ E#$'#$C '#3' G$C1*. #3/ GC&*C +.*E($/H$ *C$LG$C&$.D$ E&'# I&./,0(.$11 *C .*'A 5#$ 6-"",$ 7**8 *+

9-(:+0,($.. &1 1$G3C3'$/ 531$/ *. '#$ '#C$$ I3M*C 31G$D'1 *,3/*G'&.H I&./,0(.$11 31 3 /3&(2 GC3D'&D$X ($3C.&.H E#3'I&./,0(.$11 &1F ($3C.&.H #*E '* GC3D'&D$ I&./,0(.$11F 3./($3C.&.H #*E '* 5C&.H I&./,0(.$11 &.'* 2*0C $K$C2/32 (&,$ 31 3/3&(2 GC3D'&D$ E#&D# .*0C&1#$1 2*0C I&./ 3./ 5*/2A

Y3C' B &1 '&'($/ ;#2" -. 9-(:+0,($..< @' D*K$C1F 2*0 H0$11$/&'F E#3' I&./,0(.$11 &1 3(*.H E&'# 3 '#*C*0H# $LG(3.3'&*. *, &'1&..$C E*C+&.H1 3./ '#$ I3M*C 5$.$,&'1 *C C$31*.1 E#2 1*I$*.$1#*0(/ I3+$ I&./,0(.$11 3 G3C' *, '#$&C (&K$1A Y3C' Q &1 '&'($/

=&2>"->-() 9-(:+0,($.. 3./ &' D*K$C1 '#$ I3M*C I&./,0(.$11GC3D'&D$1 10D# 31 I&./,0( 1&''&.HF I&./,0( E3(+&.HF I&./,0(5C$3'#&.HF 31 E$(( 31 3 D#3G'$C *. 3 .0I5$C *, D*II*. 3C$31E#$C$ '#$ 3K$C3H$ G$C1*. D3. GC3D'&D$ I&./,0(.$11A Y3C' V &1 '&'($/?$%$,*@-() 9-(:+0,($..and its all about developinH I&./,0(.$1131 3 /3&(2 GC3D'&D$A "#&1 1$D'&*. &1 K$C2 &IG*C'3.'A N&'#*0' Y3C' V&' E*0(/ 5$ $312 '* ,&.&1# '#$ 5**+ 3./ '#$. '#C*E &' '* '#$wayside. The purpose of this book isnt to provide a bunch of&.,*CI3'&*. 3./ '#$. ($' 2*0 (**1$ E&'#*0' 3.2 /&C$D'&*. *C

guidance. If you follow the suggestions in Part 3 youll have aE#*($ 3CC32 *, '$D#.&R0$1 E#&D# 2*0 D3. 01$ '* &II$/&3'$(2 5$H&.3GG(2&.H I&./,0(.$11 31 3 G3C' *, 2*0C /3&(2 (&,$A

And so its for thisC$31*. '#3' @ ,$(' 3 1&IG($ &.'C*/0D'&*.wouldnt suffice. This short section&1 35*0' #*E '* I3+$ '#$ I*1'*, 5#$ 6-"",$ 7**8 *+ 9-(:+0,($../ So theres a few key points that


9/130

"#$ %&''($ )**+ *, -&./,0(.$11

Z

Id like to coverA )$(*E &1 3 1I3(( (&1' *, G*&.'1 2*0 1#*0(/ +$$G &.I&./ E#$. C$3/&.HA )2 +$$G&.H '#$1$ Goints in mind youll$.#3.D$ 2*0C C$3/&.H $LG$C&$.D$ 3./ I3+$ '#$ I*1' *, '#$&.,*CI3'&*. GC*K&/$/A Dont just read '#&1 5**+ and think youll

+.*E #*E '* GC3D'&D$ I&./,0(.$11 3(( *, 3 10//$.A @' '3+$1 3D'03(GC3D'&D$ 3./ 1*I$ G3'&$.D$A )0' 52 ,*((*E&.H '#$ '&G1 '#3' ,*((*Eyoull e.10C$ 2*0 D0('&K3'$ 3. $.K&C*.I$.' D*./0D&K$ '*/$K$(*G&.H I&./,0(.$11A

*J $IKL 2&'" 3&./,0(.#11

@ E3.' 2*0 '* 1'C&K$ '* C$3/ 31 I0D# *, '#&1 5**+ -(

4-(:+0,($.. 31 G*11&5($A %$' '#&1 5**+ 5$ .*' M01' 3 5**+F 50' 3G(3D$ '* 5$H&. /$K$(*G&.H 2*0C GC3D'&D$ *, I&./,0(.$11A %$' &' 3(1*5$ 3 ($11*. '#3' 2*0 D3. GC3D'&D$ I&./,0(.$11 3.2E#$C$ 3./ 3' 3.2'&I$A "#3' &1F &, 2*0 C$I$I5$CF E#&D# D3. 5$ /&,,&D0(' E&'# #*Emuch the average person keeps on their plate. But Im gettingahead of myself, well have 3 D#3G'$C ,*C '3D+(&.H '#3' (3'$CA =*EFyou might be thinking, But I dont know how to praD'&D$I&./,0(.$11F #*E 3I @ 10GG*1$/ '* C$3/ '#&1 5**+ &.mindfulness? Dont worry, well go over that in the next chapter.

So for now, youll have to wait.;$$G '#$1$ '&G1 &. I&./ '#*0H#X @.*C/$C '* C$3/ '#&1 5**+ &. I&./,0(.$11, particularly if youreM01'beginning your practice, youll want to minimize /&1'C3D'&*.15$,*C$ 2*0 C$3/A "#&1 &.D(0/$1 /&1'C3D'&*.1 ,C*I E&'#&.A 7IG'22*0C I&./ U31 I0D# 31 G*11&5($[ 5$,*C$ C$3/&.HA If theressomething youre worried about*C 3C$ #3K&.H 3 #3C/ '&I$ H$''&.H*0' *, 2*0C #$3/F &I3H&.$ 2*0C1$(, H$.'(2 G(3D&.H &' 31&/$ 3./ '$((2*0C1$(, &'s OK to bring it back once youre done reading. Y0'BTT\ *, 2*0C ,*D01 *.'* C$3/&.H '#$ 5**+A 8$3/ '#$ 5**+ E&'# 3((

*, 2*0C 5$&.HA >0C&.H '#&1 '&I$F 31 E&'# 3.2'&I$ 2*0 GC3D'&D$I&./,0(.$11F .*'#&.H $(1$ I3tters more than what youre doing&.'#3' I*I$.'A @. '#&1 D31$F .*'#&.H I3''$C1 I*C$ '#3. '#$ 3D' *,C$3/&.HA )$ ,0((2 GC$1$.' ,*C $K$C2 1&.H($ E*C/A @, 2*0C '#*0H#'11'C32F 3D+.*E($/H$ '#$ '#*0H#' 3./ D*I$ 53D+ '* '#$ 5**+A )2C$3/&.H '#$ 5**+ &. '#&1 E32 2*0 *G$. 2*0C I&./ ,0((2 '* '#$


10/130

"#$ %&''($ )**+ *, -&./,0(.$11

S

&.,*CI3'&*. &. '#&1 5**+A "#&1 D3. /* 3 .0I5$C *, 5$30'&,0( '#&.H1F10D# 31 &IGC*K$ 2*0C 35&(&'2 '* 351*C5 '#$ D*.'$.' 3./ I3+$C$3/&.H I*C$ $.M*235($A =*' '* I$.'&*.F 2*0 5$H&. GC3D'&D&.HI&./,0(.$11 ,*C 2*0C1$(,A Dont worry about knowing everything

35*0' I&./,0(.$11 C&H#' .*E, whats important is that you make'#$ $,,*C'A

:J #KMI NEOP GQRI

"3+$ 2*0C '&I$ 3./ C$3((2 $.M*2 $K$C2 G3H$ E&'# 3(( *, 2*0C5$&.HA"#&1book isnt meant to be raced through. To increase yourD#3.D$1 *, 351*C5&.H '#$ &.,*CI3'&*. 3./ C$3((2 01&.H &' '* 3GG(2

G*1&'&K$ D#3.H$ '* 2*0C (&,$ 2*0 .$$/ '* '3+$ 2*0C '&I$ 3./ ($'certain pieces of information sit in your consciousness so to1G$3+A After reading the chapter on Awakening to Your TrueNatureF ,*C &.1'3.D$F 2*0 I&H#' E3.' '* '3+$ 3 /32 *,, 3./contemplate on the material. At this point, youll have beenintroduced to mindfulness and know what its al( 35*0' 1* 2*01#*0(/ 5$ 35($ '* 3(1* 1'3C' GC3D'&D&.H I&./,0(.$11 &. 2*0C$K$C2/32 (&,$ &. 5$'E$$. C$3/&.H 1$11&*.1A

And if youre thinking it might take a while to read this entire

5**+ &. I&./,0(.$11F $C31$ 10D# '#*0H#'1 C&H#' .*EA 8$3/&.H &1 3D#3.D$ '* ($3C. 1*I$'#&.H .$E E#&D# D3. G*1&'&K$(2 3,,$D' 2*0Clife, dont pass up that chance by trying to rush through the bookjust for the satisfaction of being able to tell yourself I read a newbook! Really take your time and absorb the informationGC$1$.'$/A -&./,0(.$11 D3. D*IG($'$(2 D#3.H$ 2*0C (&,$. DontG311 0G '#$ *GG*C'0.&'2A

;J #KMI KSGQET@, 2*0 E3.' '* C$3((2 '3+$ $K$C2'#&.H 2*0 D3. ,C*I C$3/&.H

5#$ 6-"",$ 7**8 *+ 9-(:+0,($.., you cant just read '#$ 5**+A8$3/&.H '#$ 5**+ &'1$(, &. I&./,0(.$11 &1 3 HC$3' 1'3C'F 50' 2*0 3(1*need to put whats talked about throughout the book into practice&. 2*0C /3&(2 (&,$A O*0 .$$/ '* '3+$ 3D'&*.A


11/130

"#$ %&''($ )**+ *, -&./,0(.$11

]

-indfulness works like anything else in life. That is, its anaction which has a certain amount of energy associated with it."#&1 $.$CH2 &1 3(( 3C*0./ 01 3./ &. $K$C2'#&.HA


12/130

"#$ %&''($ )**+ *, -&./,0(.$11

_

Ooure.*E C$3/2 '* K$.'0C$ &.'* '#$ E*C(/ *, I&./,0(.$113./ /&1D*K$C E#3' &' I$3.1 '* 5$ 'C0(2 3(&K$A @ E3.'$/ '* $./ 52'3+&.H 3 1$D*./ '* 132 '#3.+1 ,*C C$3/&.HA @ G0' I2 3(( &.'* EC&'&.H5#$ 6-"",$ 7**8 *+ 9-(:+0,($..A so its filled to the brim E&'#

K3(035($ &.,*CI3'&*.A @ *C&H&.3((2 G(3..$/ ,*C '#&1 5**+ '* 5$somewhere around fifty pages. But the little book of mindfulness'0C.$/ *0' '* 5$ 3 5&' (3CH$C '#3. @ *C&H&.3((2 '#*0H#' U.$3C(2 'C&G($'#3', as youll see[A Its filled with valuable information, the same&.,*CI3'&*. '#3' 'C3.1,*CI$/ I2 (&,$ &. 1* I3.2 E321A @, &' &.1*I$ E32 5C&.H1 1*I$ 1*C' *, G*1&'&K$ D#3.H$ '* 2*0C *E. (&,$ '#$.Id love to hear from you (well D*..$D' 3H3&. 3' '#$ $./ *, '#$book, where Ill show you how).

Y$3D$F-3''


13/130

"#$ %&''($ )**+ *, -&./,0(.$11

`

=2&" BC ;#2" -.9-(:+0,($..


14/130

"#$ %&''($ )**+ *, -&./,0(.$11

a

"#$ 9C&H&.1 *, -&./,0(.$11

bbb

"#$ )0//#3F 3(1* 1*I$'&I$1 C$,$CC$/ '* 31 J#3+23I0.& *C^03'3I3 )0//#3F E31 5*C. Siddhrtha GautamaA SiddhrthaE315*C. 3./ (&K$/ 1*I$ QFZTTPQF]TT 2$3C1 3H*F (&+$(2 5$'E$$. STT3./ ZTT )67F &. $&'#$C E#3' &1 .*E I*/$C. /32 @./&3 *C =$G3(A


15/130

"#$ %&''($ )**+ *, -&./,0(.$11

BT

N#$. '#$ )0//#3 E31 31+$/F cJ&CF E#3' /* 2*0 3./ 2*0CI*.+1 GC3D'&D$dc #$ C$1G*./$/ E&'#F cN$ 1&'F E$ E3(+F 3./ E$$3'Ac "#$ I3. '#$. 31+$/F c)0' 1&CF $K$C2*.$ 1&'1F E3(+1F 3./ $3'1Ac"#$ )0//#3 C$G(&$/F cN#$. E$ 1&'F 1$ 8(*1E$ 3C$ 1&''&.HA N#$.

E$ E3(+F 1$ 8(*1E$ 3C$ E3(+&.HA N#$. E$ $3'F 1$ 8(*1E$ 3C$$3'&.HAc "#&1 E31 '#$ )0//#3e1 GC3D'&D$A )0' E#3' $L3D'(2 /&/ #$I$3.d "#$ )0//#3 E31 C$,$CC&.H '* (&K&.H ,0((2 &. '#$ GC$1$.'I*I$.' E&'# 4-(:+0,($../Living in a way that were fully awake'* '#$ GC$1$.' I*I$.'A "* '#$ )0//#3F I&./,0(.$11 E31 3 I3''$C*, (&,$ *C /$3'#A )0' .*' (&,$ *C /$3'# &. 3 (&'$C3( 1$.1$A 83'#$CF '*/* 1*I$'#&.H &. I&./,0(.$11 &1 '* 5$D*I$ 'C0(2 3(&K$ &. '#3'moment. The Buddha didnt discover mindfulness, he simply1#*E$/ 01 #*E '* 01$ &' '* &'1 ,0(( G*'$.'&3(A %&+$ 3 HC$3' (&H#'#*01$

E#&D# &((0I&.3'$1 '#$ /3C+ *D$3.F '#$ )0//#3 1#*E$/ 01 #*E '*1#&.$ I&./,0(.$11 (&+$ 3 (&H#' *. *0C1$(K$1 3./ '#$ E*C(/ 3C*0./01 &. *C/$C '* 0.K$&( 3./ 5C$3+ /*E. '#$ I3.2 C*3/5(*D+15$'E$$. 01 3./ 'C0$ G$3D$ 3./ #3GG&.$11A

-&./,0(.$11 &1 *,'$. /$1DC&5$/ &. '#$ Nest as, havingorigins in ancient meditative practices or something to that/$HC$$F 3./ '#3' 3 .*.P1$D0(3C K$C1&*. *, I&./,0(.$11 #31 5$$.adapted for professional use. Theres nothing necessarily wrongE&'# 132&.H '#$ *C&H&.1 *, I&./,0(.$11 3C$ &. 3.D&$.' I$/&'3'&K$ *C

1G&C&'03( GC3D'&D$1A "#&1 &1 3 'C0$ 1'3'$I$.'A )0' 52 .*' +0,,'C$D*H.&W&.H *C 0./$C1'3./&.H E#$C$ I&./,0(.$11 D3I$ ,C*I &'E&(( 5$ K$C2 /&,,&D0('F &, .*' &IG*11&5($F '* C$3(&W$ &'1 ,0(( G*'$.'&3(A


16/130

"#$ %&''($ )**+ *, -&./,0(.$11

BB

$R03((2 &IG*C'3.' '* 0./$C1'3./ '#$ *C&H&.1 *, I&./,0(.$11 &. *0CE*C(/A N#$. E31 &' ,&C1' 01$/d N#2 E31 &' 01$/d f*E #31 '#3'$K*(K$/d

-&./,0(.$11 &1 '#$ 7.H(&1# 'C3.1(3'&*. *, '#$ J3.1+C&' E*C/

smrti (sati in Pali) which translates literally as memory.)C3#I3.1 *, '#$ 4$/&D ,3&'# &. 3.D&$.' @./&3 3C$ '#*0H#' '* #3K$01$/ '#&1 D*IG($'$ GC$1$.D$ *, I&./ '* C$D3(( #0H$ 5*/&$1 *, '$L'/0$ '* '#$ ,3D' '#3' .*'#&.H E31 EC&''$. /*E. 3' '#$ '&I$A "#$4$/&D ,3&'#F 3 GC$D0C1*C '* I*/$C. f&./0&1IF &1 5$(&$K$/ '* #3K$$L&1'$/ ,C*I B_ST '* STT )A6A7AF E#&D# G(3D$1 &'1 $./ G*&.' USTT)A6A7A[ somewhere in or around the Buddhas li,$A But that wasntall the Buddha adopted from the ancient Brahman tradition. Thefour immeasurable minds of love, compassion, equanimity, and

M*2 3C$ D*.1&/$C$/ 52 I3.2 '* 5$ *.$ *, '#$ #&H#$1' '$3D#&.H1 *,)0//#&1IF E#&D# '#$ )0//#3 3/*G'$/ ,C*I '#$ 4$/&D 1G&C&'03('C3/&'&*.A "#$ )0//#3 E31 1*I$'#&.H *, 3 1D&$.'&1'A "#C*0H#/&(&H$.' GC3D'&D$ #$ 13E '#$ H(&II$C1 *, 'C0'# '#3' $L&1'$/ &. $3D#1G&C&'03( 'C3/&'&*. *, #&1 '&I$ 3./ 1&,'$/ '#*1$ 'C0'#1 *0' '* ,*CIE#3' E*0(/ (3'$C 5$ D3(($/ )0//#&1IA "#&1 E31 531$/ 1'C&D'(2 *.direct experience, as opposed to mere belief or superstition. ItsGC*535(2 ,*C '#&1 K$C2 C$31*. '#3' '#$ )0//#3 &1 13&/ '* #3K$ 5$$.35($ '* 1G$3+ 1+&((,0((2 '* G$*G($ ,C*I '#$ (3.H03H$ *, '#$&C *E.

'C3/&'&*.A"#$ )0//#3 3/*G'$/ I&./,0(.$11 &. #&1 *E. GC3D'&D$ 3./

'$3D#&.HF 3./ 01$/ &' '* C$,$C '* both memory as well aspresence of mind. This was the birth of the mindfulness we know'*/32A # -,,04-(2"$. "#$ :2&8*>$2(A "#$ 70::#2 .#*1$: 0. #*1 "* .#-($ 4-(:+0,($..

,-8$ 2 ,-)#" *( *0&.$,%$. 2(: "#$ 1*&,: 2&*0(: 0. -(*&:$& "* 0(%$-, 2(: 3&$28 :*1( "#$ 42(' &*2:3,*>8.3$"1$$( 0. 2(: "&0$ @$2>$ 2(: #2@@-($../


17/130

"#$ %&''($ )**+ *, -&./,0(.$11

BQ

.IHG 1IIGH 4KHG

?31'P,*CE3C/ 1*I$ QFSTT 2$3C1 3./ 2*0 3CC&K$ 3' '#$ I*/$C.mindfulness movement in the W$1'A -&./,0(.$11 5$H3.

1GC$3/&.H '#C*0H#*0' '#$ h.&'$/ J'3'$1 35*0' 3 R03C'$C D$.'0C23H*F 5ut it wasnt until the last decade that it really started picking0G 1'$3IA


18/130

"#$ %&''($ )**+ *, -&./,0(.$11

BV

GC*/0D'&K$ 3./ $,,&D&$.' 3' '#$&C M*51 31 *GG*1$/ '* '#$ *C&H&.3(G0CG*1$ *, I&./,0(.$11 31 3 '**( ,*C /&1D*vering ones true nature3./ 5$D*I&.H #3GG2 3./ 3' G$3D$A "#&1 &1 0./*05'$/(2 I&1H0&/$/F50' 1*I$'#&.H @ 1$$ 01 5$D*I&.H D*.1D&*01F *C I&./,0(F *, &. '#$

.$3C ,0'0C$A "#&1 &1 *.(2 '#$ 5$H&..&.H *, 3 I*C$ D*.1D&*01existence for the world at large. Theres .* '$((&.H M01' #*E ,3C 3./E&/$ I&./,0(.$11 3./ '#$ C$3(&W3'&*. *, '#$ &IG*C'3.D$ *, (&K&.Hmore consciously will spread. The reason its being adopted byD$C'3&. G$*G($ 3./ &.1'&'0'&*.1 I32 .*' 5$ D*IG($'$(2 G0C$A )0'*.$ '#&.H &1 ,*C D$C'3&.X 52 (&K&.H E&'# I&./,0(.$11well be guided'*E3C/1 3 #3GG&$CF I*C$ G$3D$,0(F 3./ *K$C3(( 5$''$C $L&1'$.D$ ,*C*0C1$(K$1 3./ ,*C '#*1$ 3C*0./ 01A @' M01' I&H#' '3+$ 01 3 E#&($ '*realize that this is really what were searching for.


19/130

"#$ %&''($ )**+ *, -&./,0(.$11

BZ

Mindfulness is

N#3' $L3D'(2 -.I&./,0(.$11d @. 3 .0'1#$((F I&./,0(.$11 D3.5$ /$,&.$/ 31'"# 4*35(#'# 6./ .*.70/83#.'6( 6269#.#11*, '"# 59#1#.' 3*3#.': Its also been defined as the momentto moment awareness of present eventsA In fact, its been defined/*W$.1F &, .*' #0./C$/1F *, '&I$1 3./ I*1' *, '#*1$ /$,&.&'&*.1suffice. Theres no one agreed upon way of defining mindfulness."#&1 &1 5$D301$ I&./,0(.$11 &1 3 1'3'$ *, 5$&.H 5$2*./ E*C/1 *CD*.D$G'1A 9.$ I01' GC3D'&D$ I&./,0(.$11 &. *C/$C '* 'C0(20./$C1'3./ E#3' I&./,0(.$11 &1A


20/130

"#$ %&''($ )**+ *, -&./,0(.$11

BS

'#*0H#'F ,$$(&.HF *C 1*I$ *'#$C 1$.13'&*. 3C&1$1 '#$ GC3D'&'&*.$CM01' D*.'&.0$1 '* D*.D$.'C3'$ *. '#$ *5M$D' *, I$/&'3'&*.A N#$.'#&1 #3GG$.1 &1 E#$. '#$ C$3( E*C+ 5$H&.1A

9-(:+0,($.. -. "#$ >*4@,$"$ 2(: (*(D0:)4$("2,212&$($.. *+ "#$ @&$.$(" 4*4$("/

"#&.+ *, I&./,0(.$11 31 3 field*, 3''$.'&*.E&'# 3 G*&.' *,D*.D$.'C3'&*. &. '#$ D$.'$C 3D'&.H 31 3. 3.D#*C '* '#$ GC$1$.'FC3'#$C '#3. M01' 3 G*&.'$/ D*.D$.'C3'&*. *. 1*I$'#&.H E#&($G01#&.H 3E32 $K$C2'#&.H $(1$ 3C*0./ 2*0A @I3H&.$ 3 /C$3Icatcher. The idea behind a dream catcher is its supposed to

catch your 53/ dreams as youre sleeping. g01' 31 3 /C$3ID3'D#$C D3'D#$1 2*0C 53/ /C$3I1F &I3H&.$ $3D# '#*0H#'F ,$$(&.HF3./ 1$.13'&*. 5$&.H D30H#' 52your field of mindfulnessA 7LD$G'in this case, you dont label any thought, feeling, or sensation$&'#$C H**/ *C 53/A N#&($ &. I&./,0(.$11F $3D# '#*0H#'F ,$$(&.HF3./ 1$.13'&*. '#3' 3C&1$1 30'*I3'&D3((2 $.'$C1 &.'* '#&1 ,&$(/ *,I&./,0(.$11 3./F '#&1 &1 '#$ &IG*C'3.' G3C'F &1 H$.'(23D+.*E($/H$/ 3./ 3DD$G'$/ 31 &' &1. By as it is@ I$3. E&'#*0'M0/H&.H &' &. 3.2 E32. If this is hard to imagine, dont worry. For

'#$ I*1' G3C' '#&1 .*.M0/HI$.'3( 3E3C$.$11 #3GG$.1 .3'0C3((2E#$. 2*0 GC3D'&D$ I&./,0(.$11 D*CC$D'(2A "#$ &IG*C'3.' '#&.H '*C$I$I5$C ,*C .*E &1 '#3' I&./,0(.$11 &1 .*' 3 C$M$D'&*. *,3.2'#&.HA

-&./,0(.$11 &1 3. *G$. 3DD$G'3.D$ *, $K$C2'#&.H '#3' D*I$1&.'* 2*0C 3E3C$.$11. If youre practicing mindful breathing, dontC$M$D' '#*0H#'1 '#3' D*I$ &.'* 2*0C I&./ M01' 5$D301$ '#$2&.'$CC0G' 2*0C I&./,0( 5C$3'#&.HA 951$CK&.H '#$1$ '#*0H#'1FE#&D# 3C$ '2G&D3((2 0..*'&D$/ 50' 3(E321 /&1G$C1&.H *0C 3E3C$.$11

3./ D*(*C&.H *0C G$CD$G'&*.F &1 3 I3M*C G3C' *, GC3D'&D&.HI&./,0(.$11A J* '#&1 &1 G$C,$D'(2 ,&.$A J&IG(2 3D+.*E($/H$ '#$'#*0H#' &. I&./,0(.$11F M01' 31 2*0 E$C$ /*&.H E&'# 2*0C 5C$3'#F3./ '#$. ($' '#$ '#*0H#' G311A "#$. 5C&.H 2*0C ,*D01 32>8 "* '*0&3&$2"#A


21/130

"#$ %&''($ )**+ *, -&./,0(.$11

B]

2*0C I&./,0(.$11 E&(( &IGC*K$A


22/130

"#$ %&''($ )**+ *, -&./,0(.$11

B_

.*'&D$1 E#$. 2*0C D*.D$.'C3'&*. (3G1$1 3./ 2*0C '#*0H#'1 1'C32A"#&.+ *, I&./,0(.$11 31 '#$ 0('&I3'$F K*&D$($11F 3./.*.M0/HI$.'3( *51$CK$CA @' M0/H$1 .*'#&.HA @' I3+$1 .*/&1'&.D'&*.1A @' 1&IG(2 *51$CK$1 $K$C2'#&.H '#3' D*I$1 &.'* &'1 ,&$(/

*, 3E3C$.$11A O*0C D*.D$.'C3'&*.F '#$ ,*CD$ 3.D#*C&.H 2*0CI&./,0(.$11 '* 1*I$ *5M$D' &. '#$ GC$1$.' I*I$.' U'#$ *5M$D' *,I$/&'3'&*.[F &1 '#$ &.1'C0I$.' *, I&./,0(.$11A -&./,0(.$11/$D&/$1 E#$C$ '#$ G*&.' *, D*.D$.'C3'&*. E&(( 5$A @' *51$CK$1 '#$3.D#*C G*&.' U'#$ G*&.' *, 2*0C D*.D$.'C3'&*.[F .*'&D$1 E#$.D*.D$.'C3'&*. 1'C321F 3./ E#$C$ &' 1'C321 '*A "#&1 I&H#' 5$ /&,,&D0(''* &I3H&.$ 3' ,&C1'F 50' ,*C .*E M01' +.*E '#3' '#$ 3D' *, GC3D'&D&.HI&./,0(.$11 E&(( ,$$( I0D# (&+$ D*.D$.'C3'&.H *. 3. *5M$D'F 10D#31 2*0C 5C$3'#&.HF 3./ '#$. /*&.H 2*0C 5$1' '* .*'&D$ *C

3D+.*E($/H$ E#$. 2*0C '#*0H#'1 1'C32Ag01' 5$&.H 35($ '* 3D+.*E($/H$ E#$. 2*0C '#*0H#'1 1'C32

E&(( '3+$ 1*I$ '&I$A @. '#$ 5$H&..&.HF 2*0C GC3D'&D$ E&(( (**+ 3./,$$( (&+$ '#&1X B[ D*.D$.'C3'$ *. 2*0C 5C$3'#F Q[ (*1$ D*.D$.'C3'&*.F1*I$'&I$1 3E3C$ *, '#$ '#*0H#' *C ,$$(&.H 2*0 1'C32$/ '*F I*1' *,'#$ '&I$ .*'F V[ 53D+ '* D*.D$.'C3'&.H *. 2*0C 5C$3'#&.HA "#3ts it.But after a while you(( 5$H&. '* .*'&D$ '#$1$ '#*0H#'1 3./ ,$$(&.H1I*C$ *,'$.F I*C$ D($3C(2F 3./ '#3' E&(( 3((*E 2*0 '* 3D+.*E($/H$'#$I E&'# 2*0C I&./,0(.$11A

QA1QTLUOVTIHH EU HERIGWQTX &. '"#59#1#.' 3*3#.'

-*K&.H *. ,C*I '#$ (31' G*&.'F I&./,0(.$11 &1 3(E321I&./,0(.$11 *, 1*I$'#&.H -( "#$ @&$.$(" 4*4$("/)0' &t doesnt#3K$ '* 5$ 1*I$'#&.H $L&1'&.H &. '#$ G#21&D3( E*C(/A


23/130

"#$ %&''($ )**+ *, -&./,0(.$11

B`

-&./,0(.$11 &1 3(E321 '#$ *51$CK&.H *, E#3' &1 *DD0CC&.H -( "#$@&$.$(" 4*4$("/

As we go about our daily lives, we often dont no'&D$ #*E *0CG$CD$G'&*.F *C I$.'3( ,&('$C1F 10D# 31 5&31 3,,$D' #*E E$ 1$$ '#$

E*C(/ 3C*0./ 01A $@"-*(*, '#*1$ '#&.H1A-&./,0(.$11 &1 35*0' *51$CK&.H E#3' &1 *DD0CC&.H &. '#$ GC$1$.'I*I$.' 1* '#3' 2*0 D3. G&$CD$ '#C*0H# 2*0C EC*.H G$CD$G'&*.1 '*E&'.$11 C$3(&'2 31 &' &1 E&'#*0' 3.2 I$.'3( ,&('$C1 H$''&.H &. '#$ E32A"#&1 &1 E#2 I&./,0(.$11 &1 I&./,0(.$11 *, 1*I$'#&.H &. '#$

GC$1$.' I*I$.'A "#$ G*&.' *, I&./,0(.$11 &1 '* $LG$C&$.D$ C$3(&'231 &' &1F 3((*E&.H 2*0 '* '*0D# '#$ 'C0$ G$3D$ 3./ M*2 *, $3D#I*I$.'A

VA, 4*.14&*01 /#4&1&*.


24/130

"#$ %&''($ )**+ *, -&./,0(.$11

Ba

-&./,0(.$11 &1 3 G0CG*1$,0( /&C$D'&.H *, 2*0C D*.1D&*01.$11'* '#$ GC$1$.', it doesnt happen *. 3DD&/$.'A "* 5$ ,0((2 3E3+$ '*the present moment you have to decide I am ,0((2 3E3+$ '* '#&1moment by directing your consciousness to an object in the

GC$1$.' I*I$.'A O*0 /$D&/$ '* 5$ I&./,0( &. 3.2 H&K$. I*I$.'AIt doesnt happen by3DD&/$.'A@ I$.'&*.$/ $3C(&$C #*E '#$ G*&.' *, 2*0C D*.D$.'C3'&*.F *C

*5M$D' *, I$/&'3'&*.F E*C+1 31 2*0C 3.D#*C G*&.' '* '#$ GC$1$.'I*I$.'A "#$ 1'3C'&.H G*&.' ,*C '#$ 3.D#*C 3./ '#$ $K$.'03(3.D#*C G*&.' &1 '#&1 D*.1D&*01 /$D&1&*.A "#&.+ *, I&./,0(.$11 31 31#&G 3./ 2oure theD3G'3&.A O*0 I3+$ '#$ D*.1D&*01 /$D&1&*. '*G(3D$ '#$ 3.D#*C /*E. 3./ E#$C$ '* G(3D$ &'A O*0 '#$. '#C*E '#$3.D#*CF 2*0C D*.D$.'C3'&*.F *,, '#$ 1#&GA "#$ 3.D#*C '#$. #&'1 '#$

&.'$./$/ 3.D#*C G*&.'F *C *5M$D' *, I$/&'3'&*.F E#$C$ &' E&(( C$1'AOf course at first this anchor wont be very strong. It will be made*,F 132F G(31'&DA =*' 3 K$C2 H**/ 3.D#*CA )0' E&'# '&I$ &' E&((/$K$(*G &.'* 3 #$3K2 3./ C$1&(&$.' 3.D#*CA

ZA;*.70/83#.'6(KFKPITIHH


25/130

"#$ %&''($ )**+ *, -&./,0(.$11

QT

1*I$'#&.H E#&($ GC3D'&D&.H '#$. '#&1 &1 3 H**/ '#&.HA J&IG(2 52noticing this it means youre becoming mindful of your variousmental filters. If this happens, know that youre on the right path.


26/130

"#$ %&''($ )**+ *, -&./,0(.$11

QB

*0C I&./A N#$. 1&''&.H 3' 2*0C D*IG0'$C 3' E*C+F ,*C &.1'3.D$Fyou could be typing up an email, but really, youre typing up the$I3&( E#&($ 1$I&P(&1'$.&.H '* 'E* G$*G($ '3(+ 3 ,$E ,$$' 3E32 ,C*I2*0F .*'&D&.H #*E D*(/ 2*0 3C$F '#&.+&.H 35*0' '#3' $G&1*/$ *, %*1'

2*0 E3'D#$/ (31' .&H#'F 3./ '#&.+&.H 35*0' '#$ ,3D' '#3' 2*0 ,$$(like youre gaining some weight. Thats really what the presentI*I$nt looks and feels like for most of us: our consciousness,5*0.D&.H D*.1'3.'(2 ,C*I *.$ G(3D$ '* 3.*'#$CA


27/130

"#$ %&''($ )**+ *, -&./,0(.$11

QQ

E&(( 5$ #&H#(2 5$.$,&D&3( '* GC3D'&D$ I&./,0(.$11 *, I*C$ /&,,&D0(''31+1 &. *C/$C '* /$K$(*G 2*0C 1+&((A

One last note. Even if youre just beginning withI&./,0(.$11F E#&($ 2*0 I&H#' .*' 5$ 35($ '* '$(( $L3D'(2 E#3'

'#*0H#'1 3C&1$ &. 2*0C I&./F 2*0 1#*0(/ 1'&(( 5$H&. .*'&D&.H '#$1$/&1'C3D'&*.1 31 '#$2 3C&1$A J&IG(2 .*'&D&.H '#3' 1*I$ 1*C' *,/&1'C3D'&*. M01' 3C*1$ &. 2*0C I&./ &1 '#$ 1$D*./ ,$$(&.H 2*0 1#*0(/(**+ *0' ,*CF $ven if at first you dont know what the thoughts*C,$$(&.H1 3C$ $L3D'(2A "3+$ '#$1$ 'E* ,$$(&.H1 /$1DC&5$/ '*H$'#$Cand youll have a much clearer picture of what mindfulness should,$$( (&+$A h1$ '#$ &.,*CI3'&*. @ /$1DC&5$/ &. '#&1 G*&.' '* H0&/$2*0C GC3D'&D$ &. '#$ 5$H&..&.HA

)C$3+&.H /*E. I&./,0(.$11 &.'* G3C'1 #$(G1 01 0./$C1'3./#*E &' E*C+1A )0' E$ .$$/ '* I3+$ 10C$ .*' '* I3+$ '#$ I&1'3+$*, 3D'03((2 '#&.+&.H *, I&./,0(.$11 31 3 50.D# *, 1$G3C3'$ '#&.H1A-&./,0(.$11 &1 *.$ '#&.HX 6 4*35(#'# 6./ .*.70/83#.'6(6269#.#11 *, '"# 59#1#.' 3*3#.':Its t#$ D*.1D&*01 3D' *,bringing ones complete awareness into the present reality,E#&D#3((*E1 us to see the world in a way weve never seen it beforeP5$2*./ *0C EC*.H G$CD$G'&*.1 U3./ G$CD$G'&*. &'1$(,[F

GC$D*.D$&K$/ .*'&*.1F /$$GP1$3'$/ $I*'&*.1F 3./ 5$2*./ '#$ $H*AJ$$&.H C$3(&'2 &. &'1 G0C$1' 1'3'$F ,&(($/ E&'# 3 (&I&'($11 G$3D$F M*2F3./ ,C$$/*IA

The moment you make the conscious decision I amgoing to be fully aware of what Im doing here and

whats happening to me in the present moment you

.#*0,:feel as though youve come alive. As though,before you made that conscious decision and activated'*0& 4-(:+0,($..A '*0 1$&$ #2,+E2.,$$@/


28/130

"#$ %&''($ )**+ *, -&./,0(.$11

QV

?


29/130

"#$ %&''($ )**+ *, -&./,0(.$11

QZ

Mindfulness isnt

N$ (&K$ &. 3. 3H$ E#$C$ D*II0.&D3'&*. &1 &.1'3.'3.$*01FE#$'#$C 3DC*11 '#$ H(*5$ *C C&H#' .$L' /**CF 3./ M01' 35*0' 3.2*.$E&'# 3. &.'$C.$' D*..$D'&*. D3. 3DD$11 3 (&I&'($11 3I*0.' *,&.,*CI3'&*. on any subject thats ever existed. Its a beautiful and&.'$C$1'&.H '&I$ '* 5$ 3(&K$A N$ #3K$ '#$ 35&(&'2 '* /* 1* I3.2G*1&'&K$ '#&.H1 E&'# '#&1 .$E D*..$D'$/ E*C(/A But its also5$D301$ *, '#&1F D*I5&.$/ E&'# I&./,0(.$11 R0&D+ 3/*G'&*. &. '#$N$1'F '#3' R0&'$ 3 ,$E I&1D*.D$G'&*.1 35*0' E#3' I&./,0(.$11 &1#3K$ DC*GG$/ 0GA Y$*G($ #3K$ 5$H0. M0IG&.H *. I&./,0(.$11 (&+$

3 53./E3H*.F 01&.H &' 31 3 '**( ,*C .*'#&.H I*C$ '#3. &.DC$31$/GC*/0D'&K&'2 3./ 3 (&''($ 1'C$11 C$/0D'&*.A "#&1 &1 HC$3'(2 (&I&'&.H&'1 ,0(( D3G35&(&'2A 9. '*G *, '#&1F *C G$C#3G1 5$D301$ *, '#&1F I3.2&.D*CC$D' *C /05&*01 $LG(3.3'&*.1 *, #*1'* GC3D'&D$ I&./,0(.$11#3K$ DC*GG$/ 0G 31 E$((A

But theres more to it than just that. Mindfulness &'1$(, D3.5$ D*.,01&.H &, .*' $LG(3&.$/ D($3C(2 3./ '#*C*0H#(2 U3./0('&I3'$(2F $LG$C&$.D$/ G$C1*.3((2[A "* '#$ 5$H&..$C &' D3. 1*0./(&+$ 3 1&IG($ G32&.H 3''$.'&*. '* 1*I$'#&.H &. '#$ GC$1$.'

I*I$.'A


30/130

"#$ %&''($ )**+ *, -&./,0(.$11

QS

Mindfulness isnt

BA, GEEV UEP ZPELOSGQYQGN

"#&1 &1 3 I3M*C I&1'3+$ *, the Wests adoption ofmindfulness. There isnt anything necessarily wrong with usingI&./,0(.$11 &. *C/$C '* 5$ I*C$ $,,$D'&K$ *C GC*/0D'&K$A )0' '#$G0CG*1$ *, '#$ Wests mass adoption of mindfulness has been3(I*1' $LD(01&K$(2 31 3 '**( ,*C &.DC$31$/ GC*/0D'&K&'2 3./effectiveness. This isnt good. Its being used towards our*51$11&*. *K$C GC*/0D'&K&'2F E#&D# &'1$(, &1 I&1H0&/$/A J0C$F &,$K$C2*.$ 1'3C'1 5$D*I&.H I&./,0( 3(( /32 (*.H &. *C/$C '* 5$ I*C$productive its not the worst thing in the world. )0' 3/*G'&.HI&./,0(.$11 '* 1$CK$ *0C *51$11&*. E&'# GC*/0D'&K&'2 E*0(/ 5$ 3HC3K$ I&101$ *, '#&1 G*E$C,0( '**( E#&D# D3. D*IG($'$(2 D#3.H$ones life. Mindfulness i1 '* 5$ 01$/ '* &IGC*K$ 2*0C E$((P5$&.HF.*' ,$$/ 2*0C $H*A @' D3. D3(I 3./ R0&$' '#$ C$1'($11 I&./F #$(G*.$ *5'3&. D*IG($'$ C$1'F 0.D*K$C /$$GP1$3'$/ .$H3'&K$ $I*'&*.13./ (&I&'&.H 5$(&$,1 3./ #$(G #$3( '#$IF $C31$ EC*.H G$CD$G'&*.1&. *C/$C '* 5C&.H 3 HC$3'$C 1$.1$ *, G$3D$ 3./ #3GG&.$11 '**0C1$(K$1 3./ '#*1$ 3C*0./ 01F 3./ 0('&I3'$(2F '* '3+$ 01 5$2*./3(( G$CD$G'&*. '* $LG$C&$.D$ *0C 'C0$ .3'0C$A @. '#$ N$1' E$ .$$/to discover the practice of right mindfulness. If we can do this,E$ D3. I3+$ HC$3' 01$ *, '#$ HC*E&.H $LG*10C$ *, '#&1 3I3W&.H1G&C&'03( '**(A

QA%TVN K UEPR EU HQGGQTX RILQGKGQET

@. '#$ N$1'F I&./,0(.$11 &1 *,'$. I&10./$C1'**/ 52 1*I$ 311&IG(2 3 ,*CI *, 1&''&.H I$/&'3'&*. 3./ .*'#&.H $(1$A N#$.1*I$*.$ 1321 '#$2 GC3D'&D$ I&./,0(.$11 '#$2 (&+$(2 *.(2 GC3D'&D$&' ,*C BSPQT I&.0'$1 &. '#$ I*C.&.H *.D$ 3 /32 &. '#$ ,*CI *,I&./,0( 1&''&.H U3(1* D3(($/ 1&''&.H I$/&'3'&*.[A "#&1 &1 HC$3'A)$''$C '#3. .*' /*&.H 3.2 I$/&'3'&*. 3' 3((A )0' I&./,0(.$11 &1 ,3Cmore than just a form of sitting meditation. Its a I$/&'3'&*.


31/130

"#$ %&''($ )**+ *, -&./,0(.$11

Q]

'$D#.&R0$ E#&D# D3. 3./ 1#*0(/ 5$ 01$/ '#C*0H#*0' '#$ /32A O*01#*0(/ 1'C&K$ '* (&K$ $3D# E3+&.H I*I$.' &. I&./,0(.$11A

&1D*K$C '#$ 'C0$

G*E$C 3./ 5$30'2 *, I&./,0(.$11 52 01&.H &' /0C&.H 2*0C $K$C2/32(&,$A

VA 0QRZVN ZKNQTX SVEHI KGGITGQET EPHGPETXVN UESOHQTX

Its difficult at first to fully grasp what mindfulness is. At first&' E&(( GC*535(2 5$ /&,,&D0(' '* 0./$C1'3./ M01' #*E &' /&,,$C1 ,C*I1&IG($ G32&.H D(*1$ 3''$.'&*. '* *C 1'C*.H(2 ,*D01&.H *.1*I$'#&.HA "#&1 &1 3 .3'0C3( I&10./$C1'3./&.HA 8$I$I5$CFI&./fulness is like a soft focus. Its the quiet observer which sitsatop ones concentration observing everything. Concentration isE#3' DC$3'$1 '#$ K3.'3H$ G*&.' ,*C I&./,0(.$11A N&'#*0' &'F '#$C$&1 .* G*&.' E&'# E#&D# '* C$(&35(2 *51$CK$ C$3(&'2A

ZA&QUUQSOVG

By this I mean two things: mindfulness isnt difficult to learn3./ Iindfulness isnt difficult to practiceA ?&C1'F '#$ 3D' *, 5$&.Hmindful shouldnt feel like youre straining your eyeballs. Youshouldnt feel like youre going to give yourself a #$3/3D#$A "#$soft focus example doesnt just serve to explain the function ofI&./,0(.$11F &' 3(1* $LG(3&.1 '#$ ,$$(&.H *, 5$&.H I&./,0(A


32/130

"#$ %&''($ )**+ *, -&./,0(.$11

Q_

-&./,0(.$11 ,$$(1 (&+$ 3 1*,' ,*D01 31 *GG*1$/ '* 3 #3C/ *.$ '#3'#0C'1 2*0C #$3/A O*0 1#*0(/ ,$$( 351*(0'$(2 .* 1'C3&. &. 2*0C #$3/FDC&.H&.H &. 2*0C ,3D$F *C '$.1&*. &. 2*0C I&./A -&./,0(.$11 1#*0(/,$$( $,,*C'($11 3./ 5$ $.M*235($A O*0 1#*0(/ (**+ ,*CE3C/ '*

practicing mindfulness because you know youll feel truly aliveE#$. /*&.H 1*ASecondly, its not difficult to learn mindfulness. Theres just

3 (*' *, 53/ $LG(3.3'&*.1 *. #*E '* GC3D'&D$ &' UE#$'#$C &.'$.'&*.3(*C .*'[A


33/130

"#$ %&''($ )**+ *, -&./,0(.$11

Q`

is ones master tool.It allows the practitioner to shine a light so'* 1G$3+ *. '#$&C (&K$1 &. *C/$C '* /&1D*K$C '#$ 'C0$ .3'0C$ *,themselves and the world around them. Its like a scientist using aI3H.&,2&.H H(311 '* K&$E 3 13IG($A "#$ 1D&$.'&1' K&$E1 '#3' 13IG($

in order to find something which hasnt yet been noticed and to0ltimately gain a better understanding of whats being viewed 3./$K$.'03((2 D*.'C&50'$ '* &IGC*K&.H (&,$ &. 1*I$ E32 E&'# '#&1+.*E($/H$A -&./,0(.$11 &1 2*0C I3H.&,2&.H H(311A @' 3((*E1 2*0 '*see things you wouldnt otherwise be able to see without it 3./0('&I3'$(2 H3&. 3 5$''$C 0./$C1'3./&.H *, $K$C2'#&.H 3C*0./ 2*0AJG$D&,&D3((2F ,C*I '#$ K3.'3H$ G*&.' *, 2*0C1$(,A "#$ E&1$F&.D(0/&.H '#$ )0//#3F (*.H 3H* ($3C.$/ '#3' &, 2*0 E*C+ '*0./$C1'3./ '#$ 1$(, 2*0 &.3/K$C'$.'(2 H3&. 3 /$$G$C

0./$C1'3./&.H *, '#$ E*C(/ 3C*0./ 2*0A )0//#&1'1 GC3D'&D$I&./,0(.$11A )0' )0//#&1I &1 1&IG(2 '#$ GC3D'&D$ *, /&1D*K$C&.H3./ (&K&.H 'C0$ G$3D$ 3./ #3GG&.$11A


34/130

"#$ %&''($ )**+ *, -&./,0(.$11

Qa

I bring this up because IK$ 1$$. '#&1 C$31*. 01$/ I3.2 '&I$131 3. $LD01$ ,*C .*' G01#&.H '#C*0H# '#$ &.&'&3( /&,,&D0('2 *,($3C.&.H '* /* 1*I$'#&.HF &.D(0/&.H I&./,0(.$11A N$ *,'$. H&K$0G '** 1**. 3,'$C 'C2&.H 1*I$'#&.H .$E 3./ D*.K&.D$ *0C1$(K$1

either that were just not good at it or that it isnt for us. O*0wouldnt say that sleeping isnt for you, right? Think ofI&./,0(.$11 3./ I$/&'3'&*. &. '#$ 13I$ E32A "#&.+ *, &' 31 3.$D$113C2 D*IG*.$.' ,*C .*0C&1#&.H '#$ I&./ 3./ 5*/2 thats3K3&(35($ '* $K$C2*.$A

_A0ERIGWQTX NEO LE HERIGQRIH

Mindfulness isnt something you do sometimes. It isnt

something you do only when youre feeling particularly stressed oranxious. Theres a growing misconception that mindfulness issimply a tool for reducing stress. Stress is a real problem in todaysE*rld. Mindfulness ability to not just reduce but completelyC$I*K$ 1'C$11 3('*H$'#$C &1 *, HC$3' 5$.$,&' '* 3 (*' *, G$*G($$1G$D&3((2 &. ,31'PG3D$/ GC*,$11&*.3( $.K&C*.I$.'1A "#&1 &1 C$3((2amazing. But to use mindfulness solely as a tool thats to be use/sometimes when youre feeling stressed is another great misuse of'#&1 &.DC$/&5($ '**(A

0C&.H 531&D 3D'&K&'&$1 (&+$E3(+&.H '* 3./ ,C*I 2*0C D3C 3' E*C+F 1E$$G&.H '#$ ,(**CF /*&.H'#$ /&1#$1F 3./ even driving. Its G*11&5($ '* 5$ I&./,0( $K$C2E3+&.H #*0CF 3./ '#&1 &1 $L3D'(2 E#3' 2*0 1#*0(/ 1'C&K$ ,*CA


35/130

"#$ %&''($ )**+ *, -&./,0(.$11

VT

2*0 1'C&K$ '* 5$ I&./,0( "#&*0)#*0" each day youll obtai. '#$HC$3'$1' 5$.$,&'1 52 ,3CA

;#$( '*0 @&2>"->$ 4-(:+0,($..A '*0 @&2>"->$ "#$ 2&" *+,-%-() :$$@,' 2. 2 ,-%-() 3$-()/

?


36/130

"#$ %&''($ )**+ *, -&./,0(.$11

VB

E$((P5$&.HA 9. '#$ *'#$C #3./F &, 2*0 E$C$ '* /$D&/$ '* '3+$ G3C' *,2*0C #3(,P#*0C *C #*0C (0.D# $3D# /32 3./ GC3D'&D$ I&./,0( 1&''&.H,*C BSPQT I&.0'$1F '#&1 E*0(/ 5$ G*1&'&K$ GC*/0D'&K&'2A )2 /*&.H 1*youd be giving your mind the best rest it could get in the middle

*, 3 E*C+ /32 52 D*IG($'$(2 '3+&.H 2*0C I&./ 3E32 ,C*I E*C+ ,*C3. $L'$./$/ G$C&*/ *, '&I$A "#&1 E&(( HC$3'(2 &IGC*K$ 2*0CG$C,*CI3.D$A )0' 5$1' *, 3((F &' &.DC$31$1 2*0C *K$C3(( I$.'3( E$((P5$&.HA

Y*1&'&K$ GC*/0D'&K&'2 &IGC*K$1 '#$ E$((P5$&.H *,2*0C1$(, 3./ '#*1$ 3C*0./ 2*0A This can include things that dont#3K$ 3.2'#&.H '* /* E&'# 2*0C E*C+ 50' &.1'$3/ I3+$ 2*0 I*C$$,,&D&$.'A )2 '3+&.H 3 5C$3+ '* /* 1*I$'#&.H E#&D# E&(( I3+$ 2*01#3CG$CF I*C$ 3($C'F I*C$ *G'&I&1'&DF 3./l*C I*C$ $.$CH$'&D 2*0

&.DC$31$ 2*0C $,,$D'&K$.$11F 3./ '#$C$,*C$ GC*/0D'&K&'2F &. 3.2H&K$. '31+ '$.,*(/A =$H3'&K$ GC*/0D'&K&'2 #3CI1 '#$ E$((P5$&.H *,2*0C1$(, 3./ '#*1$ 3C*0./ 2*0A =$H3'&K$ GC*/0D'&K&'2 *,'$. M01'I3+$1 01+$$, more productive and either doesnt make us moreGC*/0D'&K$ 3' 3(( *C 3D'03((2 #0C'1 *0C GC*/0D'&K&'2A @, 2*0 01$ '#$1$31 2*0C H0&/&.H GC&.D&G($1 '*E3C/1 GC*/0Dtivity youre sure to5$D*I$ I3L&I3((2 GC*/0D'&K$ E#&($ 1&I0('3.$*01(2 &IGC*K&.H&.1'$3/ *, #3CI&.H 2*0C E$((P5$&.HA

@ D*IG($'$(2 0./$C1'3./ '#$ GC*/0D'&K&'2 M0.+&$

mentality because I was that guy too. I didnt understand '#$ G*&.'*, /*&.H 1*I$'#&.H D*IG($'$(2 0.C$(3'$/ '* I2 E*C+ *C #*E '#3'D*0(/ 3D'03((2 I3+$ I$ I*C$ GC*/0D'&K$A @ E31 '#$ $G&'*I$ *, 3productivity junkie. Everything I did that I felt wasnt naturallyGC*/0D'&K$ '*E3C/1 I2 E*C+ @ 'C&$/ '* /* 3' '#$ 13I$ '&I$ 311*I$'#&.H '#3' E31A N#$. @ /&/ E*C+ @ 'C&$/ '* 5$ 31 R0&D+ 31G*11&5($ 3./ E31 D*.1'3.'(2 (**+&.H ,*C E321 '* 1R0$$W$ I*C$ '&I$*0' *, $3D# /32 '* H$' I*C$ E*C+ /*.$A

@' '0C.1 *0' .*.$ *, '#*1$ '#&.H1 I3+$ 2*0 3(( '#3' I*C$

GC*/0D'&K$A @. ,3D'F '#$2 D3. I3+$ 2*0 ,3C ($11 GC*/0D'&K$A )0'E#$. 2*0 3((*E 2*0C I&./ '* 1'$G 3E32 ,*C 3 G$C&*/ *, '&I$ ,C*Isomething thats been sitting in your mindand truly rest, youll.*'&D$ 2*0C1$(, 31 5$&.H ,3C I*C$ DC$3'&K$F $,,$D'&K$F 3./ '#$C$,*C$GC*/0D'&K$ when coming back to it. Its just the way the mindE*C+1F theres nothing more to it. We need rest. Its completely0.#$3('#2 ,*C 01 '* 1'32 *. 3.2 '31+ ,*C 3. $L'$./$/ G$C&*/ *, '&I$


37/130

"#$ %&''($ )**+ *, -&./,0(.$11

VQ

E&'# .* C$1'A < HC$3' H0&/&.H GC&.D&G($ E*0(/ 5$ '* 01$ 2*0CI&./,0(.$11 &'1$(, '* +$$G '351 *. '#$ D*./&'&*. *, 2*0C I&./ E#&($E*C+&.H. If youre trying out things that can make you moreGC*/0D'&K$F 50' ,$$( 2*0C I&./ 5$D*I&.H 1'C$11$/ 31 3 C$10(' *,

these things, its probably a good idea to stop doing them.


38/130

"#$ %&''($ )**+ *, -&./,0(.$11

VV

?&./&.H Y$3D$ N&'#&.

J*F .*E 2*0 #3K$ 3 H$.$C3( 0./$C1'3./&.H *, E#3'I&./,0(.$11 &1A But why practice mindfulness? Whats so&IG*C'3.' 35*0' 5$&.H I&./,0(d ;.*E&.H #*E I&./,0(.$11 E*C+1&1 *.(2 G3C' *, E#3' D*.1'&'0'$1 3 D*IG($'$ 0./$C1'3./&.H *,I&./,0(.$11A @. '#$ (31' ,$E D#3G'$C1F @ D*K$C$/ 5C&$,(2 1*I$ *, '#$C$31*.1 E#2 2*0 1#*0(/ GC3D'&D$ I&./,0(.$11A @. '#&1 D#3G'$CF Ill$LG3./ *. E#3' @ I$.'&*.$/ '#$C$ 3./ 1#*E 2*0 E#2 I&./,0(.$11&1 '#$ +$2 '* ,&./&.H 'C0$ G$3D$ 3./ #3GG&.$11A

$F 3./ insight into the true nature ofreality isE#3' K&G3113.3 &1 3(( 35*0' UI*K&.H ,*Cward Ill refer toK&G3113.3 31 &.1&H#' *C D(3C&'2 *, I&./[AYoure likely,3I&(&3C E&'#

the concept of learning from experience. O*0 +.*EF '#$ &/$3'#3'F 132F reading something in a book and knowing it is different,C*I $LG$C&$.D&.H &' 2*0C1$(,A O*0 I&H#' #3K$ C$3/ '$. 5**+1 *.'C0$ (*K$ 3./ '#&.+ 2*0 +.*E 3(( 35*0' &'F 50' 0.'&( 2*0 3D'03((2experience true love for yourself you dont really know true love."hats insightA @. '#$ D31$ *, 1G&C&'03( GC3D'&D$ '#*0H# '#&1 /&C$D'


39/130

"#$ %&''($ )**+ *, -&./,0(.$11

VZ

$LG$C&$.D$ &1 '2G&D3((2 3 /&C$D' $LG$C&$.D$ *, 'he ultimate r$3(&'2."#&1 0('&I3'$ C$3(&'2 H*$1 52 I3.2 .3I$1X '#$ 0('&I3'$ *C 351*(0'$/&I$.1&*.F '#$ HC*0./ *, 5$&.HF *C $K$. ^*/F /$G$./&.H *. 2*0C&.'$CGC$'3'&*.A But well get more into that in the next chapter.

%&+$E&1$F 'he benefitsF *C G0CG*1$F *, I&./,0(.$11 D3. 5$1$G3C3'$/ 531$/ *. '#$1$ 'E* 1'3'$1 31 E$((A N#&D# 5C&.H1 01 '* '#$'*G&D *, '#&1 D#3G'$CX '#$ first power of mindfulnessA "#$ ,&C1'G*E$C *, I&./,0(.$11 &1 GWI K\QVQGN GE WIVZ ETI E\GKQT KGPKT[OQV] EP SKVR] RQTL ^HKRKGWK_J

< 'C3.R0&( I&./ &1 '#$ K$C2 ,*0./3'&*. *, 1G&C&'03( GC3D'&D$AWithout it, we wouldnt be able to obtain awakening, the stat$ *,D*IG($'$ (&5$C3'&*. 3./ 'C0$ #3GG&.$11A f*E /*$1 I&./,0(.$11#$(G 01 3''3&. 3 'C3.R0&( I&./d "#$ GC*D$11 D3. 5$ 5C*+$. /*E.

&.'* ,*0C D*IG*.$.'1X 1'*GG&.HF D3(I&.HF ,0((2 C$1'&.HF 3./#$3(&.HA

0GEZZQTX

95'3&.&.H 3 'C3.R0&( I&./F '#$ GC3D'&D$ *, 13I3'#3F &10('&I3'$(2 35*0' 1'*GG&.HA N$ .$$/ '* ($3C. #*E '* 1'*GA


40/130

"#$ %&''($ )**+ *, -&./,0(.$11

VS

"#&1 1$I&PD*.1D&*01 1'3'$F *C I&./ /&1G$C1&*.F &1 E#3' '#$Buddha often referred to as our monkey mind. Our monkeymind is constantly bouncing from one thought to another. Were /*&.H *.$ '#&.H U5*/2[ 50' '#&.+&.H 35*0' 3.*'#$C UI&./[. Were

driving home from work while were thinking about work, and'#$. 5&((1F 3./ '#$. /&..$CF 3./ '#$. '#3' /&..$C /3'$ E&'# 2*0Cold friend coming up, and then your daughters school project, and'#$. E#3'$K$C #3GG$.$/ '* 2*0C ,3K*C&'$ 53./ 5$D301$ '#$21$$I$/ '* /C*G *,, '#$ I3GF 3./ '#$. W#$. E31 '#3' "4 1G$D&3(3H3&.?, a./ '#$. E*C+F *# 3./ '#$. '#3' 1*0./1 H**/ ,*C /&..$CFand then you look in your overhead mirror and think I look tired'*/ay, and then a SitP


41/130

"#$ %&''($ )**+ *, -&./,0(.$11

V]

*0C I*.+$2 I&./ &1 E&'# I&./,0(.$11A -&./,0(.$11 H&K$1 01 '#$35&(&'2 '* 1'*G *0C I*.+$2 I&./1A 9.D$ E$ ($3C. #*E '* /* '#&1F'#$ GC*D$11 *, D3(I&.H '#$ I&./F *5'3&.&.H D*IG($'$ C$1'F 3./#$3(&.H D*I$1 .3'0C3((2A This is because, in reality, theres no

1$G3C3'&.H '#$ ,*0C D*IG*.$.'1 *, 3 'C3.R0&( I&./ U13I3'#3[ 31youll see in the next ,$E 1$D'&*.1A

(KVRQTX

By living in the present moment with mindfulness were able'* 5C&.H *0C I&./ &.'* 3 1'3'$ *, /$$G D3(IA < .3'0C3( 52GC*/0D'*, ($3C.&.H #*E '* 1'*G '#$ I&./ 3./ 5*/2 3./ 1&IG(2 5$ ,0((2

GC$1$.'F 10D# 31 ,*C '#$ 3D' *, ,*((owing ones breath, is a calmI&./A @./$$/F '#$ *GG*1&'$ *, *0C I*.+$2 I&./ &1 3 D3(I I&./A63(I&.H '#$ I&./ &1 3 GC*D$11 '#*0H#A It doesnt happen all

3' *.D$A N$ 50&(/ 0G 3 (*' *, 1'C$11 3./ '$.1&*. &. *0C $K$C2/32(&K$1 3./ &' '3+$1 1*I$ '&I$ '* ,0((2 D3(I '#$ I&./F $1G$D&3((2assuming your current life doesnt just stop when you beginGC3D'&D&.H I&./,0(.$11 (which it doesnt!)A Ooull still have thesame headaches and stressors as before and so youll need to calm'#$ I&./ /$1G&'$ '#$1$ '#&.H1 D*.1'3.'(2 H$''&.H &. '#$ E32A 9,

D*0C1$F '#&1 &1 3 'E* 1&/$/ GC*5($IA O*0 I&H#' .$$/ '* C$$K3(03'$E#2 2*0 /* D$C'3&. '#&.H1 E#&D# 3C$ D301&.H 2*0 1'C$11A )0' 2*0C,*D01 1#*0(/ 3(E321 5$ *. 2*0C GC3D'&D$ *, I&./,0(.$11A )2I3+&.H '#$ 3D' *, 1'*GG&.H 3 GC&*C&'2 3./ 1$$+&.H '* (&K$ 2*0C (&,$,0((2 &. '#$ GC$1$.' I*I$.'F D#$C&1#&.H $K$C2 I*I$.' *, (&,$Fyoull naturally begin to calm the mind.

$IHGQTX

Nowadays, were so productivity focused we even map out*0C K3D3'&*.1A < D#$D+(&1' ,*C 3 K3D3'&*.d O$3#F E$ve lost our way.N$ (&K$ *,, D#$D+(&1'1 3./ '*P/* (&1'1 3' E*C+ 3./ 3' #*I$A N$'#&.+ '#$ I*C$ '#&.H1 E$ D#$D+ *,, our list the better well feel. Wedont even notice it but what were chasing is peace. Were hoping,*C M01' 3 (&''($ 1(&D$ *, &' #$C$ 3./ '#$C$F $ven if its temporary. But


42/130

"#$ %&''($ )**+ *, -&./,0(.$11

V_

we dont have to settle for th$1$ '$IG*C3C2 1'3'$1 *, G$3D$F E$ D3.#3K$ '#$ E#*($ G&$A @./$$/F &, E$ D*0(/ *.(2 ($3C. #*E '* 'C0(2come in touch with it wed see that this pie is limitless.

N$ .$$/ '* ($3C. #*E '* 3''3&. D*IG($'$ C$1'A )2 D*IG($'$

rest Im referring '* 3 ,0((2 C$1'$/ I&./ 3./ 5*/2A < 1'3'$ E#&D#most of us rarely if ever feel. And a full nights sleep doesntprovide this for us either. Were tossing, turning, 3./ 5$./&.H *0C5*/&$1 &. 0.D*I,*C'35($ G*1&'&*.1 E#&D# ($3/ '* 3D#$1 3./ G3&.1A"* 3// '* '#3' were dreaming constantly.


43/130

"#$ %&''($ )**+ *, -&./,0(.$11

V`

#$al our mind and body then well have no D#3.D$ *, 3''3&.&.H 3D3(I I&./A

90C I&./ 3./ 5*/2 D*I$1 $R0&GG$/ E&'# 3 .3'0C3( #$3(&.Hability. Weve all but forgotten about it, living in an age of

3/K3.D$/ I$/&D&.$F '#*013./1 *, 5*'# *K$CP'#$PD*0.'$C 3./1051DC&G'&*. I$/&D&.$1F 3./ 3 E#*($ C*1'$C *, I$.'3( 3./ G#21&D3(GC*,$11&*.3(1 3(( C$3/2 '* #$(G 01 #$3( *0C I$.'3( 3./ G#21&D3(wounds. Its because of this that we now grossly underestimate*0C *E. 35&(&'2 '* #$3(A

Weve forgotten that the only thing necessary in order to heal&1 '* 3$ 1-"# '#3' E#&D# .$$/1 '* 5$ #$3($//-2 ,3K*C&'$ $L3IG($*, '#&1 &1 ,C*I i$. I31'$C "#&D# =#3' f3.#A f$ *,'$. 1G$3+1 *,how, when injured, an animals natural instinct is to find

1*I$E#$C$ 13,$ 3./ R0&$' '* (&$ 3./ C$1'A "#&1 &1 E#3' &' I$3.1 '*3$ 1-"# 3. &((.$11F E#$'#$C I$.'3( *C G#21&D3(A )2 1'*GG&.H 3((3D'&K&'2 '#$ 3.&I3( D*.1$CK$1 $K$C2 *0.D$ *, $.$CH2A "#&1 G0'1 3((*, '#$&C 5$&.H &.'* '#$ GC*D$11 *, #$3(&.HA O*0 D3. /* '#&1 2*0C1$(,'* #$3( 5*'# I$.'3( 3./ G#21&D3( &((.$11A

N#3' &1 3 I$.'3( &((.$11d @. '#$ D31$ *, '#$ I&./F '#&1 D*0(/5$ 3 /$$GP1$3'$/ .$H3'&K$ $I*'&*. *C (&I&'&.H 5$(&$,A -325$ 2*0#*(/ 3 /$$G 1$.1$ *, C$1$.'I$.'F 3./ I325$ $K$. 3.H$CF '*E3C/12*0C 1G*01$A O$3C1 3H*F E#$. 2*0 ,&C1' 1'3C'$/ /3'&.HF '#&.H1 E$C$

HC$3'A O*0 E$C$ 5*'# 2*0.H 3./ 2*0 #3/ '#$ $.'&C$ E*C(/ 3' 2*0C,&.H$C'&G1A O*0 #3/ ,0. 3./ H$.$C3((2 (&K$/ (&,$ E&'# E&(/ 353./*.A)0' 2$3C1 (3'$C 2*0 5$D*I$ I3CC&$/F #3K$ D#&(/C$.F 3./ H3&.I0('&G($ C$1G*.1&5&(&'&$1A =*E 2*0 ,$$( 31 &, '#$ $.'&C$ E*C(/ #31D(*1$/ &. 3C*0./ 2*0A O*0 ,$$( (&+$ 3(( '#$ *GG*C'0.&'2 3./G*11&5&(&'&$1 '#3' E$C$ *.D$ 3' 2*0C ,&.H$C'&G1 3C$ 3(( 50' H*.$F.$K$C '* C$'0C.A )$D301$ *, '#&1F 2*0 .*E C$1$.' 2*0C 1G*01$A O*0see them as the very source of your suffering. They didnt.$D$113C&(2 /* 3.2'#&.H EC*.HF 5ut you created these mental

formations of resentment and anger and labelled them the cause."#&1 &1 3. $L3IG($ *, 3 K$C2 /$$GP1$3'$/ $I*'&*. E#&D# .$$/1 '*5$ *K$CD*I$ &. *C/$C '* 3D#&$K$ 'C3.R0&(&'2A

@. *C/$C '* #$3( '#&1 3./ 3.2 *'#$C ,*CI *, /$$GP1$3'$/$I*'&*. 2*0 .$$/ '* 1&' &. I$/&'3'&*. 3./ 1&IG(2 5$ E&'# '#$$I*'&*.A N#$. I&./,0(F 2*0 3E3+$. 3./ 1$$ '#C*0H# 3(( &((01&*.1AO*0C (&I&'&.H 5$(&$,1 C&1$ '* '#$ 10C,3D$A "#&1 3((*E1 2*0C 5*/2 3./


44/130

"#$ %&''($ )**+ *, -&./,0(.$11

Va

minds natural healing process to take$,,$D'A O*0 1&IG(2 .$$/ '*D3C$ ,*C '#$ $I*'&*.A "$./ '* &'A


45/130

"#$ %&''($ )**+ *, -&./,0(.$11

ZT

1* $312 '* (&K$ &. 3 I&./($11 3./ /&1D*..$D'$/ 1'3'$ *, 5$&.HA -*1'*, 01 3C$ C3C$(2 ,0((2 GC$1$.'A N$ (&K$ &. 3 1'3'$ *, G$CG$'03(/&1'C3D'&*.A N$ (&K$ '#$ I3M*C&'2 *, *0C (&K$1 &. *.$ G(3D$ E#&($thinking of another. Were at work but were thinking about what

'* I3+$ ,*C /&..$C '*.&H#' 3t home. Were at home thinking aboutthat project we have to finish at work. Were enjoying eating outwith our family but were really inside of our heads, stressing35*0' '#$ 5&((1 E$ #3K$ '* G32 .$L' I*.'#A N$ 3(( '#&.+ '#&1 &1.*CI3(A That its OK.)0t its not. This mind dispersion is the cause*, I0D# *, *0C 10,,$C&.H 3./ /&1D*.'$.'A

After a tough day, one where youve been rushing aroundD*.1'3.'(2 3./ &.$K&'35(2 ,*CH*''$. '* '3+$ '&I$ ,*C 2*0C1$(,F 2*0CI&./ E&(( .3'0C3((2 5$ I*C$ 3D'&K$A @, 2*0 1&' /*E. '* I$/&'3'$

during this time youll see that your mind is literally like a,&C$DC3D+$CA @' E&(( 5$ K$C2 /&,,&D0(' '* +$$G '#$ I&./ &. *.$ G(3D$,*C I*C$ '#3. 3 ,$E 1$D*./1A @. '#&1 1&'03'&*. '#$ I&./ E&(( *,'$.5$ /&1'C3D'$/ *K$C .*'#&.H 1G$D&3(A Its still racing because itsconditioned to you racing around, not because theres anythingG3C'&D0(3C H*&.H *. &. 2*0C D*.1D&*01.$11A -&./,0(.$11 *, '#$1$distractions wont lead to any great liberation. This is simply a sign'#3' 2*0 .$$/ '* 1(*E '#&.H1 /*E.A @, 2*0C (&,$ D*.'&.0$1 31 &1F &'E&(( 5$ K$C2 /&,,&D0(' '* 3''3&. D*IG($'$ C$1' 3./ ,0((2 R0&$' '#$

mind. And if you cant calm the mind you certainly wont be able'* H$' '* '#$ G*&.' E#$C$ 2*0 D3. 1'3C' H3&.&.H D(3C&'2 *, I&./A 9,course, thats G3C' *, '#$ G*&.' *, I&./,0(.$11A @. '#$ 5$H&..&.HF&. *C/$C ,*C 2*0 to practice mindfulness of anything youll have todo it very slowly. If youre constantly rushing around F 2*0Cmindfulness practice wont be authentic. Youll be telling yourself'#3' 2*ure practicing mindfulness but you wont actually beI&./,0(A

Computers, smartphones, and TVs arent the enemy. But you

/* .$$/ '* 5$ D3C$,0( .*' '* H* *K$C5*3C/A )2 1#&.&.H '#$ (&H#' *,mindfulness on your life youll be able to see clearly the effect'#$1$ '#&.H1 #3K$ *. 2*0C I&./ 3./ 5*/2 3./ 5$ 35($ '* I3+$ '#$C&H#' /$D&1&*. ,*C 2*0C E$((P5$&.H 3./ '#$ E$((P5$&.H *, 2*0C (*K$/*.$1A

@ts important to establish mindfulness as a way of life asopposed to simply something you do sometimes. )2 I3+&.H


46/130

"#$ %&''($ )**+ *, -&./,0(.$11

ZB

Iindfulness a way of life youll begin to notice how these things/&1'C3D' 2*0 3./ G0(( 2*0 3E32 from the real beauty of life. Youll.3'0C3((2 5$H&. '* /&1'3.D$ 2*0C1$(, ,C*I '#$1$ /$K&D$1 3 5&'A # "#$ )&*0(: *+ 3$-() *& 0,"-42"$&$2,-"'/"* '*0D# '#$ #&1'*C&D3( C$3(&'2 /$$G(2 &1 3 K$C2 I$3.&.H,0(3./ ,0(,&((&.H GC3D'&D$. You dont need anything else. In thatI*I$.'F $K$C2'#&.H &1 G$C,$D'A *%$& *0& "&0$ (2"0&$ -. -( +2>" "* :-.>*%$& *0&"&0$ .$,%$. 2(: *0& "&0$ @*"$("-2,/

@OQVLQTX K PIHGQTX ZVKSIIts important to become aware of the ideas in this chapter,

but if youre just starting out dont bother with awakening or any*, '#&1 0('&I3'$ C$3(&'2 1'0,,A g01' ,*D01 *. D3(I&.H '#$ I&./A N*C+*. 1'*GG&.HF D3(I&.HF ,0((2 C$1'&.HF 3./ #$3(&.H 31 E$ 1G*+$ 35*0'&. '#$ (31' D#3G'$CA >$K$(*G 2*0C I&./,0(.$11 GC3D'&D$ 52 1&''&.HF


50/130

"#$ %&''($ )**+ *, -&./,0(.$11

ZS

E3(+&.HF 5C$3'#&.HF 3./ /*&.H 31 I3.2 531&D '31+1 '#C*0H#*0'2*0C /32 E&'# I&./,0(.$11A >* '#&1 ,*C 3' ($31' 3 ,$E I*.'#1A %$'2*0C GC3D'&D$ GC*HC$11 .3'0C3((2A


51/130

"#$ %&''($ )**+ *, -&./,0(.$11

Z]

,*CIF ,C$$ ,C*I *0C EC*.H K&$E1A


52/130

"#$ %&''($ )**+ *, -&./,0(.$11

Z_

"#&1 &1 'C0$ ,C$$/*IA "* 5$ ,C$$ ,C*I 3(( ,3(1$ K&$E1F '* .* (*.H$C5$ '*C'0C$/ 52 /$$GP1$3'$/ &110$1 *C D*.'C*(($/ 52 '#$ $H*F 3./ '*C$3(&W$ *0C (&I&'($11 G*'$.'&3(A @ H&K$ '#&1 $L3IG($ '* 1#*E '#3'D(3C&'2 &1 3 HC3/03( GC*D$11A )0' 31 2*0 E*C+ '* E&G$ 3E32 2*0C

,3(1$ K&$E1youll develop3 HC$3' 1$.1$ *, G$3D$ 3./ (&5$C3'&*.A @'doesnt just come at the end *, C$I*K&.H '#$ (31' G3&C *,10.H(311$1A O*0 $LG$C&$.D$ HC$3'$C G$3D$ 3./ M*2 $3D# '&I$ 2*0C$I*K$ 3 ($.1A 7K$C2 I*I$.' *, I&./,0(.$11 &1 3. *GG*C'0.&'2 '*'*0D# '#$ HC*0./ *, *0C 5$&.HA "#&1 &1 '#$ I3H&D *, (&K&.H /$$G(2A

"* (&K$ /$$G(2 &1 0('&I3'$(2 E#3' 3 1G&C&'03( GC3D'&D$ &1 35*0'A"#&1 &1 5$D301$ '* (&K$ /$$G(2 &1 '* '*0D# '#$ HC*0./ *, 5$&.H 3./$K$.'03((2 5$ (&5$C3'$/ *, 3(( 3,,(&D'&*.1A %&K&.H /$$G(2 I$3.1.*'#&.H &1 'C&K&3(A 7K$C2 1&.H($ 3D'&*.F .* I3''$C #*E I&.*CF #*(/1

HC$3' 1&H.&,&D3.D$A %&K&.H &. 10D# 3 E32F 2*0 3GGC$D&3'$ $K$C2 (&''($'#&.H &. 2*0C (&,$A O*0 3GGC$D&3'$ '#$ E3'$C 2*0 #3K$ '* /C&.+F '#$,**/ *. 2*0C G(3'$F '#$ D(*'#$1 *. 2*0C 53D+F ,*C #3K&.H #$3('#2$2$1 E&'# E#&D# '* 1$$F 3./ 2*0 3GGC$D&3'$ '#$ 23.$(>$*, 3(( '#*1$'#&.H1 E#&D# 2*0 C$3((2 C3'#$C .*' #3K$A %&K&.H /$$G(2F &. 3 E32'#3' D0('&K3'$1 3 /$$G 3GGC$D&3'&*. ,*C '#$ E*C(/ 3C*0./ 2*0F &1 3K$C2 ,0(,&((&.H GC3D'&D$A )2 ($''&.H *0C I&./,0(.$11 H0&/$ 01F '#3'&1F 5$&.H ,0((2 GC$1$.' ,*C $K$C2 3D'&*. 3./ G(3D&.H *0C $.'&C$ 5$&.H&.'* $K$C2'#&.H E$ /*F E$ D3. C$3(&W$ *0C 'C0$ .3'0C$A

-&./,0(.$11 &1 &'1$(, our true vision. Remember the field ofI&./,0(.$11 $L3IG($ @ H3K$ $3C(&$Cd -&./,0(.$11 &1 '#$ R0&$'*51$CK$C *, $K$C2'#&.HA @' M0/H$1 .*'#&.HF 1* &' 1$$1 E&'# 351*(0'$D(3C&'2A @' 1$$1 '#$ *0'1&/$ E*C(/F '#$ I&./ -( 4-(:U*51$CK&.H *.$1'#*0H#'1[F 3./ &' 1$$1 '#$ I&./ -( "#-().F '#3' &1F *0C G$CD$G'&*.*, '#$ '#&.H1 E$ $LG$C&$.D$ &. '#$ *0'1&/$ E*C(/A J* I&./,0(.$11-. -".$,+3E3+$.&.HA N#$. 2oure practicing mindfulness '*0 2&$2128$($:/ @' E&(( '3+$ '&I$ '#*0H# '* &/$.'&,2 3./ C$3(&W$ 2*0C'C0$ .3'0C$A )0' +.*E '#3' '#$C$ &1 .*'#&.H '* 5$ H3&.$/F .*'#&.H

you need to accomplish. Youre perfect just as you are -( "#-.4*4$("/J* '* (&K$ /$$G(2 E&'# I&./,0(.$11 &1 '* 1'C&K$ '* (&K$ 'C0$'* *0C .3'0C$ 3./ '*0D# '#$ 1$$/ *, 3E3+$.&.H &. 01A

f*E /* E$ (&K$ /$$G(2 E&'# I&./,0(.$11d "#&1 E&(( 5$ 3.3'0C3( GC*HC$11&*. *, 2*0C I&./,0(.$11 GC3D'&D$A Once youve5$D*I$ ,0((2 C$1'$/ 2*0C I&./ E&(( 5$ 35($ '* C$1' -( 4-(:/Oou((.*E 5$ 35($ '* $LG$C&$.D$ I&./,0(.$11 *, '#$ I&./ -( "#$ 4-(:


53/130

"#$ %&''($ )**+ *, -&./,0(.$11

Z`

3./ '#$ I&./ -( "#-().A YC$K&*01(2F E$ /&1D011$/ '#$ ,3D' '#3'$K$C2'#&.H E$ 1$$F $K$C2'#&.H E$ $LG$C&$.D$F G311$1 '#C*0H# *0CG$CD$G'&*. 5$,*C$ E$ $LG$C&$.D$ &'A )$D301$ *, '#&1F '#$ I&./ &'1$(,is part of what were exper&$.D&.HA "#&1 &1 I&./,0(.$11 *, '#$ I&./

-( "#$ 4-(:A @. 1&IG($ '$CI1F 'heres no escaping the mind because"#$ 4-(: -. 0./J* E#$. E$ *51$CK$ '#$ 5$#3K&*C *, '#$ I&./ E&'#mindfulness thats mindfulness of '#$ I&./ E#&($ &. '#$ I&./A N$think were looking at a book, but in reality were looking at *0&@$&>$@"-*( *, '#$ 5**+A "#&1 &1 5$D301$F &. C$3(&'2F '#$C$ &1 .*1$G3C3'&.H 105M$D' 3./ *5M$D'A O*0 D3. .$K$C 1$G3C3'$ I&./ ,C*I'#3' E#&D# '#$ I&./ &1 G$CD$&K&.HA N#3' 2*0 '#&.+ *, '#$ 5**+PE#$'#$C 2*0 (&+$ '#$ 5**+ *C .*'F '#&.+ '#$ D*K$C (**+1 ,0..2 *CD**(F *C &, '#$ 5**+ D*.M0C$1 1*I$ 1*C' *, *(/ I$I*C&$1 H**/ *C

53/P 3C&1$1 ,C*I '#$ I&./ 3./ 5$D*I$1 2*0C G$CD$G'&*. *, '#$5**+A J* '* 5$ I&./,0( *, '#$ 5**+ &1 3(1* '* 5$ I&./,0( *, '#$ I&./-( "#$ 3**8/

?0C'#$CI*C$F '#&1 I$3.1 '#3' E#3' E$ G$Cceive isnt.$D$113C&(2 '#$ C$3( E*C(/ 3' 3((A "#$ 5**+ '#3' E$ 1$$ &1 ,&C1' 3./,*C$I*1' 3. *5M$D' *, *0C D*.1D&*01.$11A N#$. 2*0 3./ @ (**+ 3''#$ 5**+F E$ 1$$ 'E* /&,,$C$.' 5**+1A @ I&H#' #3K$ 3 53/ I$I*C2*, '#$ 5**+ E#&D# /&1'*C'1 I2 G$CD$G'&*. *, &'A 9. '#$ *'#$C #3./F2*0 I&H#' #3K$ 3 )**:I$I*C2 *, '#$ 5**+ E&'# G*1&'&K$(2 /&1'*C'1

2*0C G$CD$G'&*. *, &'A =$&'#$C &1 D*CC$D'F theyre both distorted@$&>$@"-*(. *+ "#$ 3**8/Its when we c3. 1$$ '#$ 'C0$ 5**+ '#3'E$ $LG$C&$.D$ *0C *E. 'C0$ .3'0C$A

9-(:+0,($.. -. *0& 42."$& "**, -( "#$ ."0:' *+ "#$ .$,+/ )2/$K$(*G&.H '#$ G*E$C *, I&./,0(.$11 '* '#$ G*&.' E#$C$ E$ D3.$LG$C&$.D$ '#$ I&./ &. I&./ 3./ '#$ I&./ &. '#&.H1 E$ 5$H&. '*1$$ '#3' $K$C2'#&.H &1 I&./A @, '#$ 5**+ E$ 1$$ U.*' '#$ C$3( 5**+[&1 C$3((2 3. *5M$D' *, *0C D*.1D&*01.$11F 3./ '#$ GC*D$11 *, H3&.&.HD(3C&'2 *, I&./ &1 C$3((2 35*0' $L'&.H0&1#&.H 3(( ,3(1$ K&$E1 10D# 31

'#$1$F '#$. I&./,0(.$11 role &1 '#$ '**( E#&D# 3((*E1 01 '* 1$$/$$G(2 &.'* *0C1$(K$1 3./ &/$.'&,2 '#$1$ ,3(1$ K&$E1A "#$ (&H#' *,I&./,0(.$11F '#$ HC$3' *51$CK$CF &1 3(1* 3 HC$3' #$3($CA 8$I$I5$C'#$ 3.&I3( '#3' 1&IG(2 1&'1 3./ C$1'1 &. G$3D$ 3./ R0&$' &. *C/$C '*#$3( &'1 E*0./1d -&./,0(.$11 &1 '#$ #$3(&.H $.$CH2 E#&D# 3((*E101 '* HC3/03((2 $C*/$ 3(( ,3(1$ K&$E1 3./ D*.D$G'1 &. *C/$C '* '*0D#'#$ HC*0./ *, *0C 5$&.HA "* C$3(&W$ *0C 'C0$ .3'0C$ &1 '#$ *.(2 E32


54/130

"#$ %&''($ )**+ *, -&./,0(.$11

Za

'* $LG$C&$.D$ 'C0$ &..$C G$3D$A @' E&(( 5$ /&,,&D0(' 3' ,&C1'F 50' &, 2*0($' I&./,0(.$11 5$ 2*0C H0&/$ &' E&(( ($3/ 2*0 '* 3. $L&1'$.D$ ,&(($/E&'# G$3D$ 3./ M*2A


55/130

"#$ %&''($ )**+ *, -&./,0(.$11

ST

=2&" GC=&2>"->-()

9-(:+0,($..


56/130

"#$ %&''($ )**+ *, -&./,0(.$11

SB

-&./,0( J&''&.H

@. i$.F '#$ GC3D'&D$ *, 1&''&.H I$/&'3'&*n is called zazenFE#&D# (&'$C3((2 I$3.1 1&''&.H *C 1$3'$/ I$/&'3'&*. &. g3G3.$1$Ai$. I*.+1 GC3D'&D$ W3W$. ,*C (*.H #*0C1 $3D# /32F $K$.*DD31&*.3((2 #3K&.H I$/&'3'&*. I3C3'#*.1 E#$C$ GC3D'&'&*.$C1I$/&'3'$ ,*C 'E*P'#&C/1 '* #3(, *, 3. $.'&C$ /32 ,*C I0('&G($ /3211'C3&H#'A N#2 /* i$. )0//#&1'1 G0' 1* I0D# *, '#$&C ,*D01 *.1&''&.H I$/&'3'&*.d )$D301$ 1&''&.H I$/&'3'&*. &1 '#$ K$C2,*0./3'&*. *, I$/&'3'&K$ GC3D'&D$A

"#&.+ *, 3 GC*,$11&*.3( 3'#($'$A >$1G&'$ 5$&.H '#$ 5$1' &. '#$

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ts the very drilling of these fundamental

GC&.D&G($1 '#3' &1 E#3' I3+$1 '#$I 1* HC$3'A"* (*1$ 1&H#' *, '#$ D*C$ *C ,0./3I$.'3( GC3D'&D$1 E#&D#

D*.1'&'0'$ 2*0C $./$3K*C &1 '* (*1$ 1&H#' *, 2*0C GC3D'&D$A %&+$E&1$F52 GC3D'&D&.H I&./,0( 1&''&.H $K$C2 /32 2*0 I3+$ &' $31&$C '* D3((0G*. 2*0C I&./,0(.$11 /0C&.H '#$ C$1' *, 2*0C /32A If youd like to$1'35(&1# 3 1*(&/ ,*0./3'&*. &. 2*0C I&./,0(.$11 GC3D'&D$ '#$.1$''&.H 0G 3 /3&(2 GC3D'&D$ *, 1&''&.H I$/&'3'&*.F $&'#$C &. '#$I*C.&.HF .&H#'F *C 5*'#F &1 K$C2 &IG*C'3.'A -&./,0( 1&''&.H &1 '#$,*0./3'&*. *, '#$ C$1' *, 2*0C I&./,0(.$11 GC3D'&D$A You dont

#3K$ '* I$/&'3'$ ,*C (*.H #*0C1 '#*0H#A O*0 D3. 1'3C' *,, 52I$/&'3'&.H ,*C 31 (&''($ 31 S I&.0'$1 3 /32 3./ E*C+ 2*0C E32 0GA

i3W$.F *C 1&''&.H I$/&'3'&*.F &1 E#$C$ @ ,&C1' 1'3C'$/ I2 *E.I&./,0(.$11 GC3D'&D$A


57/130

"#$ %&''($ )**+ *, -&./,0(.$11

SQ

mind was and couldnt believe that I had been living like that,E&'#*0' $K$C H&K&.H I2 I&./ 3 C$1'A %&''($ /&/ @ +.*E 3' '#$ '&I$'#3' E#3' E31 H*&.H *. &. I2 #$3/ E31 G$C,$D'(2 .*CI3(A @ E31I$C$(2 $LG$C&$.D&.H '#$ '2G&D3( I*.+$2 I&./F E#&D# $K$C2*.$

$LG$C&$.D$1A But it didnt take long to get my mind to a relativelyD3(I 1'3'$A


58/130

"#$ %&''($ )**+ *, -&./,0(.$11

SV

3.2'#&.H 3./ $K$C2'#&.H '#3' 1'$G1 &.'* 2*0C ,&$(/ *, I&./,0(.$11U*C &. *'#$C E*C/1F 3.2'#&.H '#3' /&K$C'1 2*0C D*.D$.'C3'&*.[A


59/130

"#$ %&''($ )**+ *, -&./,0(.$11

SZ

Q/A'HI K SOHWQET ^QU ZEHHQ\VI_-N#$'#$C 2*0 1&' &.'#$ ,0(( (*'01F #3(,F (*'01F 3 1&IG($ DC*11P($HH$/ G*1&'&*.F *C D#**1$'* 01$ 3 D#3&C Id suggest 01&.H 3 ,&CI G&((*E *C 3 W3,0 U3 i$.

I$/&'3'&*. G&((*E[A < W3,0 G&((*E C$3((2 &IGC*K$1 1'35&(&'2FG*1'0C$F 3./ *K$C3(( D*I,*C' /0C&.H 1&''&.H I$/&'3'&*.A g01' 1&' *.'#$ (31' '#&C/ *C 1* *, '#$ W3,0 *C ,&CI G&((*E &. *C/$C '* #$(G1'C3&H#'$. 2*0C 53D+ U2*0 D3. ,*(/ 3 '2G&D3( 5$/ G&((*E &. #3(, 3./sit on that if you dont have either). If youre sitting in the full or#3(, (*'01 '#&1 E&(( 3(1* #$(G 5C&.H 5*'# +.$$1 '* '#$ ,(**CF DC$3'&.H'#$ 'C&G*/ @ 1G*+$ 35*0' &. '#$ ,0(( (*'01 1$D'&*.A h.($11 2*0 /* '#&1one knee will stick up slightly while youre in the full or half lotusG*1&'&*.F 13DC&,&D&.H 1*I$ 1'35&(&'2 3./ D*I,*C'A A cushion isnt

.$D$113C2F &' M01' I3+$1 I$/&'3'&*. I*C$ D*I,*C'35($ 3./'#$C$,*C$ 3((*E1 2*0 '* ,*D01 I*C$ on whats importantX 2*0CI$/&'3'&*.A

VA 3EEHIT OZ- Now that youre in your *G'&I3( 1$3'$/G*1&'&*.F C$(3L 3./ '3+$ 3 ,$E /$$G 5C$3'#1A J'C$'D# 2*0C 53D+F.$D+F 1#*0(/$C1F 3./ 3CI1 3 5&'A %**1$. '#$ I01D($1 &. 2*0C ,3D$52 ,*CI&.H 3 #3(,P1I&($A ?$$( 3(( *, '#$ '$.1&*. C*(( *,, 2*0C 5*/2A8$(3L&.H 2*0C 5*/2 E&(( I3+$ &' $31&$C '* ,*D01 /0C&.H 2*0C

I$/&'3'&*.A

ZA 2EPR GWI ZPEZIP ZEHGOPI- "#&1 &1 K$C2 &IG*C'3.' &.I$/&'3'&*. (actually its always important). Improper posture canD301$ 2*0 53D+ G3&.F *51'C0D' 2*0C 5C$3'#&.H 3./ $K$. 3,,$D' 2*0CD*.D$.'C3'&*.F 1* I3+$ 10C$ '* '3+$ '#$ '&I$ '* G$C,$D' '#$ GC*G$C1&''&.H I$/&'3'&*. G*1'0C$/O*0C 53D+ 3./ .$D+ 1#*0(/ 5$ 1'C3&H#'E&'# '#$ '*G *, 2*0C #$3/ G*&.'$/ '*E3C/1 '#$ 1+2A %$' 2*0C1'*I3D# C$(3LA @, 2*0 '&(' 2*0C D#&. M01' 1(&H#'(2 2*0 E&(( H3&.

HC$3'$C 1'35&(&'2 31 E$((AAlso, if youre on a zafu or firm pillow youD3. C*D+ 53D+ 3./ ,*C'# 31 E$(( 31 ($,' 3./ C&H#' &. *C/$C '* ,&./ '#$I*1' 1'35($ G*1&'&*. ,*C 2*0C 5*/2A @, 2*0C G*1'0C$ &1 1*(&/ 50'youre leaning a bit on your pillow your muscles will stay tensed'C2&.H '* 53(3.D$ 2*0 *. '#$ G&((*EA )2 C*D+&.H 2*0 D3. ,&./ '#$I*1' 1'35($ G*1&'&*. 3./ C$I*K$ '#3' G*'$.'&3( /&1'C3D'&*. /0C&.HI$/&'3'&*.A


60/130

"#$ %&''($ )**+ *, -&./,0(.$11

SS

SA Form the cosmic mudr: -0/C &1 3 J3.1+C&' E*C/meaning seal, mark, or gestureA < I0/C &1 $11$.'&3((2 3G(3D$I$.' *, '#$ 5*/2 E#&D# &1 10GG*1$/ '* 12I5*(&W$ 1*I$

HC$3'$C GC&.D&G($ 3./ C$I&./ '#$ GC3D'&'&*.$C *, '#3' GC&.D&G($F3('#*0H# @ 5$(&$K$ '#$ *C&H&.3( G0CG*1$ *, I0/C31 E31 3(1* '*&IGC*K$ '#$ ,(*E *, *L2H$. '* '#$ 5*/2 52 3/*G'&.H *G'&I3(G*1&'&*.&.H *, '#$ #3./1 3./ 3CI1A )$D301$ I2 53D+HC*0./ &1 &.Zen Buddhist meditation, I form the cosmic I0/C E#&($I$/&'3'&.HA @. *C/$C '* ,*CI '#$ D*1I&D I0/CF G(3D$ 2*0C #3./1&. 2*0C (3G E&'# G3(I1 ,3D&.H 0GA Y(3D$ *.$ #3./ *. '*G *, '#$other, the dominant hands finger joints on top of the other handsfinger joints so that your dominant hands fingers overlap the

*'#$C #3./1A "#0I51 '*0D#&.H 3' '#$ '&G1 DC$3'&.H 3. *K3( 1#3G$&.1&/$ *, 2*0C #3./1A "#$ G0CG*1$ *, the cosmic mudr is to placeyour focus on the hara, or spiritual center of the body, which is(*D3'$/ 35*0' Q &.D#$1 5$(*E 2*0C .3K3(A Y(3D&.H '#$ #3C3 31 2*0CG*&.' *, 3''$.'&*. 5C&.H1 I&./F 5*/2 3./ 5C$3'# '*H$'#$C 31 *.$3./ 311&1'1 2*0 &. ,*((*E&.H 2*0C 5C$3'#A

]A 4NIH WKVUaSVEHIL- %**+ /*E. 3 D*0G($ *, ,$$' &. ,C*.' *,2*0 3./ '#$. ($' 2*0C $2$(&/1 /C*G .3'0C3((2A "#$2 1#*0(/ $./ 0G

35*0' #3(,E32 1#0'A "#$ C$31*. 2*0 +$$G 2*0C $2$1 G3C'&3((2 *G$.&1 1* 31 '* .*' &.K&'$ ($'#3CH2 3./ /*W$ *,,A O*0 (**+ /*E. 5$D301$&' #$(G1 2*0C $2$(&/1 (*E$C .3'0C3((2 E#&D# 3(1* +$$G1 2*0 ,C*I5(&.+&.H 31 *,'$.A

)9#6'"#

_A @I RQTLUOV EU NEOP QT \PIKGW KTL EOG \PIKGW-6(*1$2*0C I*0'# 3./ 5C$3'#$ &. 3./ *0' '#C*0H# 2*0C .*1$A @, 3 D*(/ *C

some other condition makes this uncomfortable then its OK to5C$3'#$ '#C*0H# 2*0C I*0'#F 3('#*0H# /$$G$C 3./ I*C$ $,,*C'($115C$3'#&.H D3. 5$ /*.$ '#C*0H# '#$ .*1'C&(1A )C$3'#$ &.F 5C$3'#$*0'A Y0' D*IG($'$ ,*D01 *. 2*0C 5C$3'#A O*0C 5C$3'# &1 2*0C1&.H0(3C ,*D01 /0C&.H '#&1 I$/&'3'&*.J Don' 3''$IG' '* D*.'C*(2*0C 5C$3'#F 1&IG(2 *51$CK$ &' 1&($.'(2A O*0C 1&($.' *51$CK3'&*. E&((


61/130

"#$ %&''($ )**+ *, -&./,0(.$11

S]

1(*E(2 5$H&. '* D3(I 2*0C 5C$3'#&.H .3'0C3((2A ?$$( 2*0C 5C$3'#HC3/03((2 H* &. 3./ *0'A @. *C/$C '* +$$G 2*0C D*.D$.'C3'&*. *.your breath youll need to follow each complete in breath and out5C$3'# ,C*I 1'3C' '* ,&.&1#A "#&1 E&(( 3(1* I3+$ &' $31&$C '* .*'&D$

when youve lost your concentration and give you a clear path toC$H3&. &'A O*0 1#*0(/ 5$ 3''$IG'&.H '* 5$ I&./,0( *, 2*0C 5C$3'#100% of the time youre sitting.

`A (EOTG IKSW QTWKVKGQET KTL IbWKVKGQET-Inhaleone.Exhale.two. Count the number at the end each inhale and$L#3($A 6*0.' '* BT (&+$ '#&1A @, 3 '#*0H#' /&1'C3D'1 2*0F 1'3C' '#$ BTD*0.' *K$C ,C*I BA N#$. 2*0 H$' '* BTF 1'3C' *K$C 3./ 3''$IG' '*D*0.' '* BT 3H3&.A >* '#&1 ,*C 31 I3.2 E$$+1 *C I*.'#1 31 &'

'3+$1 0("-, '*0 >2( >*0(" "* BH &$@$2"$:,' 1-"# ,-"",$ $++*&"/ "#$.D*0.' $3D# &.#3($ m $L#3($ 31 *.$A "#$.F E#$. '#3' 5$D*I$1 $312F1'*G D*0.'&.H 3./ 1&IG(2 ,*((*E 2*0C 5C$3'#ADont rush this step,@&*)&$.. (2"0&2,,'/ "#&1 1'$G &1 &.DC$/&5(2 &IG*C'3.' &. '#$5$H&..&.H 1'3H$1 5$D301$ '#&1 &1 #*Eyoull/$K$(*G 2*0C G*E$C *,D*.D$.'C3'&*.A

)# -&./,0(

aA 7ITGVN KSMTEFVILXI KTN GWEOXWGH KTLUIIVQTXH- "#*0H#'1 E&(( D*I$F don' G01# '#$I 3E32A =*'&D&.H'#&1 &1 3 H**/ '#&.HF &' I$3.1 2*0C I&./,0(.$11 &1 /$K$(*G&.HA8$I$I5$C '#3' '#$1$ '#*0H#'1F ,$$(&.H1F 3./ 1$.13'&*.1 3C$.3'0C3(A -$/&'3'&*. &1 3DD$G'3.D$F .*' 3K*&/3.D$A O*0 E3.' '#*1$'#&.H1 '* C&1$ '* '#$ 10C,3D$ /0C&.H I$/&'3'&*. 5$D301$ '#3' &1E#$. '#$ C$3( #$3(&.H E&(( 5$H&.A ?$3CF 3.H$CF 1'C$11F 3./ 1* I3.2*'#$C '#&.H1 D3. 3./ E&(( C&1$ '* '#$ 10C,3D$ 1* '#3' 2*0 D3. ($''#$I C0. '#$&C D*0C1$ 3./ /&11&G3'$A 73D# *.$ *, '#$1$ 3,,(&D'&*.1

2*0 #$3( E&(( 5C&.H 2*0 HC$3'$C G$3D$ 3./ #3GG&.$11A

BTA !RRILQKGIVN PISKZGOPI UESOH ET NEOP \PIKGW-%$'H* *, '#$ '#*0H#' 3./ C$'0C. '* 2*0C 5C$3'#A "#&1 E&(( 5$ /&,,&D0('at first, youll lose focus constantly. Dont become frustrated when2*0C I&./ /Cifts, know that its a normal part of the process. Stay


62/130

"#$ %&''($ )**+ *, -&./,0(.$11

S_

,*D01$/F 3,'$C 3 E#&($ 2*0C I&./ E&(( 5$H&. '* HC*E R0&$'$C 3./you(( 1'3C' H3&.&.H 5$''$C D*.'C*( *K$C 2*0C I&./A "#&1 I32 '3+$ 3,$E E$$+1 *C $K$. I*.'#1A

Once youre done meditating, dont C01# *,,A J&' ,*C 3.*'#$C,$E 1$D*./1 *C 1* 3./ 1(*E(2 C$($31$ 2*0C ($H1 1* '#3' '#$2 D3.1'C$'D# &, 2*0 E$C$ 1&''&.H &. *.$ *, '#$ (*'01 G*1&'&*.1A


63/130

"#$ %&''($ )**+ *, -&./,0(.$11

S`

10GG*C'$/ 52 3 GC*G$C D01#&*.youll see what I mean. In the full(*'01 2*0 ,$$( $L'C$I$(2 1'35($A 7K$. I*C$ 1'35($ '#3. 1&''&.H &. 3D#3&CA

O*0 D3. meditate in whatever sitting position youd like. But

5$ D3C$,0(F 3 1'35($ 1&''&.H G*1&'&*. 3./ GC*G$C G*1'0C$ 3C$ K$C2&IG*C'3.' &. 3 C$H0(3C I$/&'3'&*. GC3D'&D$A "#$ ,0(( (*'01 &1 '#$I*1' 1'35($ G*1&'&*. 52 ,3C 3./F *.D$ 2*0 H$' 01$/ '* &'F 3 K$C2D*I,*C'35($ G*1&'&*. '* I$/&'3'$ &.A )$D301$ *, '#$ 1'35&(&'2 *, '#$,0(( (*'01 &' 3(1* C$I*K$1 G*'$.'&3( 5*/&(2 /&1'C3D'&*.1 ,C*I 1&''&.Hmeditation. Youre free to let your mind and body vanish and1&IG(2 1&' E&'# 2*0C 5C$3'#A

O*0 1#*0(/ 1'C&K$ '* $K$.'03((2 1&' &. '#$ ,0(( (*'01A "#&1 &1 3/&,,&D0(' G*1&'&*. '* 1&' &. $K$. E&'# GC3D'&D$ ,*C 1*I$ E#&D# &1 E#2

@ I$.'&*.$/ $3C(&$C &. '#$ D#3G'$C '#3' 2*0 D3. 1&' &. '#$ #3(, (*'01*C $K$. 1&' DC*11P($HH$/ *C *. 3 D#3&C &, .$&'#$C *, '#*1$ 3C$D*I,*C'35($ ,*C 2*0A @. .* E32 &1 3.2 1G$D&,&D 1&''&.H G*1&'&*. 3requirement. Dont let anyone tell2*0 1*A J&' &. E#3'$K$C G*1&'&*.2*0 D3. 3./ I$/&'3'$ /&(&H$.'(2A


64/130

"#$ %&''($ )**+ *, -&./,0(.$11

Sa

-&./,0( N3(+&.H

N$ E3(+ '* *0C D3C1F '* E*C+F '* #*I$F 1'*C$1F 3./ 1*I$'&I$1M01' ,*C ,0.A N#$C$K$C 2*0 3C$ 3./ E#$.$K$C 2*0 E3(+ 2*0 3(I*1'3(E321 #3K$ '#$ *GG*C'0.&'2 '* I3+$ &' 3 I&./,0( E3(+A Theres soI3.2 HC$3' *GG*C'0.&'&$1 '* GC3D'&D$ I&./,0( E3(+&.H &. '#$average persons day that it can be adopted by anyone with little$,,*C' 3./ DC$3'$ 3 I3M*C &IG3Dt on ones1$.1$ *, &..$C G$3D$A

-&./,0( E3(+&.H &1 H$.$C3((2 D*.1&/$C$/ *.$ *, '#$ D*C$I$/&'3'&K$ GC3D'&D$1A )0' 'C3/&'&*.3((2F I&./,0( E3(+&.H &1 D3(($/E3(+&.H I$/&'3'&*.A >ont get confused '#*0H#F E#$. @ 132

walking meditation Im simply talking about mindful E3(+&.HAN3(+&.H I$/&'3'&*. #31 5$$. GC3D'&D$/ 52 G$*G($ *, K3C&*011G&C&'03( 'C3/&'&*.1 ,*C G*11&5(2 31 (*.H 31 1&''&.H I$/&'3'&*.A "#&1&1 GC*535(2 5$D301$ *, #*E .3'0C3(F 1&IG($F 3./ .*0C&1#&.H '#$GC3D'&D$ *, E3(+&.H I$/&'3'&*. &1A N#&($ GC3D'&D&.H E3(+&.HI$/&'3'&*. 2*0C *5M$D' *, D*.D$.'C3'&*. &1 2*0C 1'$G1A ?&C1'FD*.D$.'C3'$ *. '#$ ,**' C&1&.H 3./ 5$&.H G(3D$/ /*E. *.'* '#$HC*0./A 9.D$ '#$ ,**' #31 5$$. G(3D$/ /*E. 2*0 1#&,' 2*0CD*.D$.'C3'&*. '* '#$ 1$D*./ ,**' /*&.H '#$ 13I$ I*'&*.A


65/130

"#$ %&''($ )**+ *, -&./,0(.$11

]T

BADecide where youre walking to- ?&L 2*0C 1&H#'1 *. 3(*D3'&*. &. ,C*.' *, 2*0 10D# 31 2*0C D3CF 2*0C #*01$F 3 50&(/&.HF'#$ $./ *, 3 C**IF 3 1'C$$'F *C 3 'C$$A N#$C$K$C &' &1F /$D&/$consciously that this is where youre walking '* 5$,*C$ 2*0 5$H&.

E3(+&.H I&./,0((2A

>6(+

QA 1KGSW NEOP HGIZH FQGW NEOP \PIKGW- )C$3'#$.3'0C3((2F 1$$ #*E I3.2 1(*E 1'$G1 2*0 '3+$ ,*C $3D# .3'0C3(inhale and exhale. This step can be difficult at first because youllE3.' '* D*.'C*( 2*0C 5C$3'#&.H *C your steps. Dont attempt toD*.'C*( $&'#$CA 8$1&1' 'C2&.H '* D*.'C*( 5*'# 2*0C 5C$3'#&.H 3./

2*0C 1'$G1 3./ ($' '#$I ,(*E .3'0C3((2A

VA @I RQTLUOV EU NEOP HGIZH-


66/130

"#$ %&''($ )**+ *, -&./,0(.$11

]B

)# -&./,0(

SA 7ITGVN KSMTEFVILXI KTN GWEOXWGH KTLUIIVQTXH- Thoughts will come, dont push them away. Noticing

'#&1 &1 3 H**/ '#&.HF &' I$3.1 2*0C I&./,0(.$11 &1 /$K$(*G&.HA8$I$I5$C '#3' '#$1$ '#*0H#'1F ,$$(&.H1F 3./ 1$.13'&*.1 3C$.3'0C3(A -$/&'3'&*. &1 3DD$G'3.D$F .*' 3K*&/3.D$A O*0 E3.' '#*1$'#&.H1 '* C&1$ '* '#$ 10C,3D$ /0C&.H I$/&'3'&*. 5$D301$ '#3' &1E#$. '#$ C$3( #$3(&.H E&(( 5$H&.A ?$3CF 3.H$CF 1'C$11F 3./ 1* I3.2*'#$C '#&.H1 D3. 3./ E&(( C&1$ '* '#$ 10C,3D$ 1* '#3' 2*0 D3. ($''#$I C0. '#$&C D*0C1$ 3./ /&11&G3'$A 73D# *.$ *, '#$1$ 3,,(&D'&*.12*0 #$3( E&(( 5C&.H 2*0 HC$3'$C G$3D$ 3./ #3GG&.$11A

]A !RRILQKGIVN PISKZGOPI UESOH ET NEOP \PIKGW-%$'H* *, '#$ '#*0H#' 3./ C$'0C. '* 2*0C 5C$3'#A "#&1 E&(( 5$ /&,,&D0('at first, youll lose focus constantly. Dont become frustrated when2*0C I&./ /C&,'1F +.*E 'hat its a normal part of the process. Stay,*D01$/F 3,'$C 3 E#&($ 2*0C I&./ E&(( 5$H&. '* HC*E R0&$'$C 3./youll start gaining better control over your mind. This may take a,$E E$$+1 *C $K$. I*.'#1A

"3+$ '#&1 I*I$.' &. ,*C $K$C2'#&.H '#3' &' &1A "#$C$ &1 .* G31'3./ .* ,0'0C$A ;.*E '#3' G$3D$ $L&1'1 &. '#&1 I*I$.' 31 2*0 E3(+3DC*11 '#$ $3C'# &. I&./,0(.$11A ?$$( '#$ $3C'# 5$.$3'# 2*0C ,$$'AWhether youre walking on grass, sand, pavement, or dirt, knowthat youre touching mother earth deeply with each step. The sameI*'#$C $3C'# '#3' $K$C2 *.$ *, 2*0C 3.D$1'*C1 E3(+$/ *. 5$,*C$2*0A N3(+&.H I$/&'3'&*. &1 3 1G$D&3( GC3D'&D$ E#&D# 1#*0(/ 5$'C$3'$/ E&'# HC$3' D3C$A


67/130

"#$ %&''($ )**+ *, -&./,0(.$11

]Q

?


68/130

"#$ %&''($ )**+ *, -&./,0(.$11

]V

-&./,0( )C$3'#&.H

Mindful sitting is essentially mindful breathing, but theres3 /&1'&.D' /&,,$C$.D$ 5$'E$$. 1&''&.H &. 3 R0&$' C**I 3./ G**(&.H3(( *, 2*0C D*.D$.'C3'&*. '*E3C/1 I$/&'3'&*. K1A 1'*GG&.H 3'K3C&*01 G*&.'1 &. 2*0C 5012 /32 '* D*I$ 53D+ '* 2*0C1$(, '#C*0H#I&./,0( 5C$3'#&.HA )*'# 3C$ I&./,0( 5C$3'#&.HF 50' '#&1 D#3G'$CE&(( 1#*E 2*0 #*E '* $LG(*C$ '#$ (3''$CA -&./,0( 5C$3'#&.H &1 '#$practice of going home. By going home I mean coming back to2*0C1$(, 3./ 0.&'&.H 5*/2 3./ I&./A "#&1 &1 3 K$C2 &IG*C'3.'GC3D'&D$A

-3.2 G$*G($ '*/32 3C$ C01#&.H 3C*0./ 1* I0D# '#3' '#$2dont stop 3(( /32 to rest until its time for bed. I know the feeling.O*0 E3.' '* 5$ 31 GC*/0D'&K$ 31 G*11&5($F 3./ 2*0 D*.K&.D$yourself that youll be fine no ma''$C #*E #3C/ 2*0 G01# 2*0C1$(,ABut you arent, and you wont be. Youre making yourself stressed,3.L&*01F 0.#3GG2F $312 '* 3.H$CF $312 '* /&1'C3D'F ($11 $,,$D'&K$F($11 GC*/0D'&K$F 3./ I0,,(&.H 2*0C DC$3'&K&'2 52 G01#&.H 2*0C1$(,1* #3C/A


69/130

"#$ %&''($ )**+ *, -&./,0(.$11

]Z

'*E3C/1 1*I$*.$ *K$C 1*I$'#&.H '#3' #3GG$.$/ C$D$.'(2 3./Fbecause were moving constantly throughout our day withoutmindfulness, we never notice it until its a real problem. This can5$ K$C2 /3I3H&.H '* *0C E$((P5$&.HA )2 1'*GG&.H C$H0(3C(2 '*

GC3D'&D$ I&./,0( 5C$3'#&.H E$ 1#&.$ 3 1*C' *, 1G*'(&H#' *. *0C (&K$13./ H&K$ *0C1$(K$1 '#$ 35&(&'2 '* .*' *.(2 /$'$D' '#$1$ E*0./1 50'3(1* H&K$ *0C1$(K$1 3 E32 '* #$3( '#$IA

@ GC3D'&D$ I&./,0( 5C$3'#&.H .$3C(2 $K$C2 #*0C *, $K$C2 /32,*C BP2 minutes. Ive found this to be my most comfortable routine.No matter what Im doing, I stop everything to practice myI&./,0( 5C$3'#&.HA "#$ ,&C1' D*0G($ *, /321 E&(( 5$ $312F 50' 3,'$Ca while youll likely find yourself ignoring your reminder '*practice or trying to give yourself the excuse that what youre

doing right now is too important and that youll practice as soonas youre done. Dont listen to these voices. Trust me, if you startlistening to them your practice will suffer and youll notice it. Idsay its actually healt#2 ,*C '#&1 '* #3GG$. 3 ,$E '&I$1 3' ,&C1'A @'E&(( ($3/ 2*0 '* 3 HC$3'$C 3GGC$D&3'&*. *, 2*0C GC3D'&D$ 5$D301$youll see the difference in how you feelA )0' I3+$ 10C$ '* H$' C&H#'53D+ *. D*0C1$ 3./ 01$ '#$ ($3C.&.H $LG$C&$.D$ 31 3. *GG*C'0.&'2'* 1'C$.H'#$. 2*0C GC3D'&D$A

To practice mindful breathing, youll do essentially the same

31 &. '#$ I&./,0( 1&''&.H D#3G'$CF E&'# M01' 3 ,$E D#3.H$1X


70/130

"#$ %&''($ )**+ *, -&./,0(.$11

]S

QA @I RQTLUOV EU NEOP QT \PIKGW KTL EOG \PIKGW-6(*1$2*0C I*0'# 3./ 5C$3'#$ &. 3./ *0' '#C*0H# 2*0C .*1$A @, 3 D*(/ *Csome other condition makes this uncomfortable then its OK to5C$3'#$ '#C*0H# 2*0C I*0'#F 3('#*0H# /$$G$C 3./ I*C$ $,,*C'($11

5C$3'#&.H D3. 5$ /*.$ '#C*0H# '#$ .*1'C&(1A )C$3'#$ &.F 5C$3'#$*0'A Y0' D*IG($'$ ,*D01 *. 2*0C 5C$3'#A O*0C 5C$3'# &1 2*0C1&.H0(3C ,*D01 /0C&.H '#&1 I$/&'3'&*.J Dont attempt to control2*0C 5C$3'#F 1&IG(2 *51$CK$ &' 1&($.'(2A O*0C 1&($.' *51$CK3'&*. E&((1(*E(2 5$H&. '* D3(I 2*0C 5C$3'#&.H .3'0C3((2A ?$$( 2*0C 5C$3'#HC3/03((2 H* &. 3./ *0'A @. *C/$C '* +$$G 2*0C D*.D$.'C3'&*. *.your breath youll need to follow each complete in breath and out5C$3'# ,C*I 1'3C' '* ,&.&1#A "#&1 E&(( 3(1* I3+$ &' $31&$C '* .*'&D$when youve lost your concentration and give you 3 D($3C G3'# '*

C$H3&. &'A O*0 1#*0(/ 5$ 3''$IG'&.H '* 5$ I&./,0( *, 2*0C 5C$3'#100% of the time youre sitting.

VA (EOTG IKSW QTWKVKGQET KTL IbWKVKGQET-Inhaleone.Exhale.two. Count the number at the end *, $3D# &.#3($ 3./$L#3($A 6*0.' '* BT (&+$ '#&1A @, 3 '#*0H#' /&1'C3D'1 2*0F 1'3C' '#$ BTD*0.' *K$C ,C*I BA N#$. 2*0 H$' '* BTF 1'3C' *K$C 3./ 3''$IG' '*D*0.' '* BT 3H3&.A >* '#&1 ,*C 31 I3.2 E$$+1 *C I*.'#1 31 &''3+$1 0("-, '*0 >2( >*0(" "* BH &$@$2"$:,' 1-"# ,-"",$ $++*&"/ "#$.

D*0.' $3D# &.#3($ m $L#3($ 31 *.$A "#$.F E#$. '#3' 5$D*I$1 $312F1'*G D*0.'&.H 3./ 1&IG(2 ,*((*E 2*0C 5C$3'#ADont rush this step,@&*)&$.. (2"0&2,,'/ "#&1 1'$G &1 &.DC$/&5(2 &IG*C'3.' &. '#$beginning stages because this is how youll develop your power ofD*.D$.'C3'&*.A

)# -&./,0(

ZA 7ITGVN KSMTEFVILXI KTN GWEOXWGH KTL

UIIVQTXH- Thoughts will come, dont push them away. Noticing'#&1 &1 3 H**/ '#&.HF &' I$3.1 2*0C I&./,0(.$11 &1 /$K$(*G&.HA8$I$I5$C '#3' '#$1$ '#*0H#'1F ,$$(&.H1F 3./ 1$.13'&*.1 3C$.3'0C3(A -$/&'3'&*. &1 3DD$G'3.D$F .*' 3K*&/3.D$A O*0 E3.' '#*1$'#&.H1 '* C&1$ '* '#$ 10C,3D$ /0C&.H I$/&'3'&*. 5$D301$ '#3' &1E#$. '#$ C$3( #$3(&.H E&(( 5$H&.A ?$3CF 3.H$CF 1'C$11F 3./ 1* I3.2


71/130

"#$ %&''($ )**+ *, -&./,0(.$11

]]

*'#$C '#&.H1 D3. 3./ E&(( C&1$ '* '#$ 10C,3D$ 1* '#3' 2*0 D3. ($''#$I C0. '#$&C D*0C1$ 3./ /&11&G3'$A 73D# *.$ *, '#$1$ 3,,(&D'&*.12*0 #$3( E&(( 5C&.H 2*0 HC$3'$C G$3D$ 3./ #3GG&.$11A

SA !RRILQKGIVN PISKZGOPI UESOH ET NEOP \PIKGW-%$'H* *, '#$ '#*0H#' 3./ C$'0C. '* 2*0C 5C$3'#A "#&1 E&(( 5$ /&,,&D0('at first, youll lose focus constantly. Dont become frustrated when2*0C I&./ /C&,'1F +.*E 'hat its a normal part of the process. Stay,*D01$/F 3,'$C 3 E#&($ 2*0C I&./ E&(( 5$H&. '* HC*E R0&$'$C 3./youll start gaining better control over your mind. This may take a,$E E$$+1 *C $K$. I*.'#1A

Do this for about sixty seconds. You dont have to '&I$2*0C1$(, '#*0H# 0.($11 2*0 GC$,$C '*A g01' 5C$3'#$ I&./,0((2 ,*CE#3' ,$$(1 (&+$ 35*0' 3 I&.0'$A @ts easy to set a quick timer with2*0C G#*.$ though if youd rather be exactA Id test both out and1$$ E#3' E*C+1 5$''$CA "#$ I3&. C$31*. 2*0 I&H#' $./ 0Gpreferring to not set a timer is because its generally best toGC3D'&D$ 2*0C 1#*C' I&./,0( 5C$3'#&.H 1$11&*. ,*C 31 (*.H 31 &''3+$1 2*0 '* H$' '* 3 1$I&P/$$G 1'3'$ *, I$/&'3'&*.A "#&1 D*0(/ '3+$'#&C'2 1$D*./1F *.$ I&.0'$F 1*I$'&I$1 'E*A Y$C1*.3((2F @ H*E&'#*0' 3 '&I$CA @, &' '3+$1 I$ 'E* I&.0'$1 '* 5C&.H C$(3'&K$ D3(Ito myself it usually means Im a little busier than normal. In whichcase, Id prefer to breathe a little bit longer.

4RIPXITSN @OGGET

Another way to use mindful breathing is as a sort of emergencybutton. N#3' @ I$3. 52 '#3' &1 &, 2*0 $.D*0.'$C 3 #&H# 1'C$11

1&'03'&*.F 10D# 31 E#$. C$D$&K&.H 1*I$ 53/ .$E1F 2*0 D3. 01$I&./,0( 5C$3'#&.H '* 1'*G 3./ D3(I 2*0C I&./ &. *C/$C '* '3+$ #*(/*, 2*0C1$(, /0C&.H '#&1 /&,,&D0(' 1&'03'&*.A 90C 5C$3'# &1 3 G*E$C,0(force. It can be used to control our very emotions. When youC$,$$(&.H 3. &.'$.1$ 3.L&$'2F ,$3CF 3.H$CF *C 13/.$11 2*

the little book of mindfulness 1

Documents