The great Buddhist
teacher Thich Nhat Hanh suffered a serious stroke in November. (You can
contribute to his relief effort, here.) We join practitioners around the world
in sending our prayers and good wishes for his full recovery. Thich Nhat Hanh’s
life is inspiring, his benefit great, and his teaching, like the dharma itself,
profound and practical.
We all want to be happy
and there are many books and teachers in the world that try to help people be
happier. Yet we all continue to suffer.
Therefore, we may think
that we’re “doing it wrong.” Somehow we are “failing at happiness.” That isn’t
true. Being able to enjoy happiness doesn’t require that we have zero
suffering. In fact, the art of happiness is also the art of suffering well.
When we learn to acknowledge, embrace, and understand our suffering, we suffer
much less. Not only that, but we’re also able to go further and transform our
suffering into understanding, compassion, and joy for ourselves and for others.
One of the most difficult
things for us to accept is that there is no realm where there’s only happiness
and there’s no suffering. This doesn’t mean that we should despair. Suffering
can be transformed. As soon as we open our mouth to say “suffering,” we know
that the opposite of suffering is already there as well. Where there is
suffering, there is happiness.
According to the creation
story in the biblical book of Genesis, God said, “Let there be light.” I like
to imagine that light replied, saying, “God, I have to wait for my twin
brother, darkness, to be with me. I can’t be there without the darkness.” God
asked, “Why do you need to wait? Darkness is there.” Light answered, “In that
case, then I am also already there.”
If we focus exclusively
on pursuing happiness, we may regard suffering as something to be ignored or
resisted. We think of it as something that gets in the way of happiness. But
the art of happiness is also the art of knowing how to suffer well. If we know
how to use our suffering, we can transform it and suffer much less. Knowing how
to suffer well is essential to realizing true happiness.
Healing
Medicine
The main affliction of
our modern civilization is that we don’t know how to handle the suffering
inside us and we try to cover it up with all kinds of consumption. Retailers
peddle a plethora of devices to help us cover up the suffering inside. But
unless and until we’re able to face our suffering, we can’t be present and
available to life, and happiness will continue to elude us.
There are many people who
have enormous suffering, and don’t know how to handle it. For many people, it
starts at a very young age. So why don’t schools teach our young people the way
to manage suffering? If a student is very unhappy, he can’t concentrate and he
can’t learn. The suffering of each of us affects others. The more we learn
about the art of suffering well, the less suffering there will be in the world.
Mindfulness is the best
way to be with our suffering without being overwhelmed by it. Mindfulness is
the capacity to dwell in the present moment, to know what’s happening in the
here and now. For example, when we’re lifting our two arms, we’re conscious of
the fact that we’re lifting our arms. Our mind is with our lifting of our arms,
and we don’t think about the past or the future, because lifting our arms is
what’s happening in the present moment.
To be mindful means to be
aware. It’s the energy that knows what is happening in the present moment.
Lifting our arms and knowing that we’re lifting our arms—that’s mindfulness,
mindfulness of our action. When we breathe in and we know we’re breathing in,
that’s mindfulness. When we make a step and we know that the steps are taking
place, we are mindful of the steps. Mindfulness is always mindfulness of
something. It’s the energy that helps us be aware of what is happening right
now and right here—in our body, in our feelings, in our perceptions, and around
us.
With mindfulness, you can
recognize the presence of the suffering in you and in the world. And it’s with
that same energy that you tenderly embrace the suffering. By being aware of
your in-breath and out-breath you generate the energy of mindfulness, so you
can continue to cradle the suffering. Practitioners of mindfulness can help and
support each other in recognizing, embracing, and transforming suffering. With
mindfulness we are no longer afraid of pain. We can even go further and make
good use of suffering to generate the energy of understanding and compassion
that heals us and we can help others to heal and be happy as well.
Generating
Mindfulness
The way we start
producing the medicine of mindfulness is by stopping and taking a conscious
breath, giving our complete attention to our in-breath and our out-breath. When
we stop and take a breath in this way, we unite body and mind and come back
home to ourselves. We feel our bodies more fully. We are truly alive only when
the mind is with the body. The great news is that oneness of body and mind can
be realized just by one in-breath. Maybe we have not been kind enough to our
body for some time. Recog-nizing the tension, the pain, the stress in our body,
we can bathe it in our mindful awareness, and that is the beginning of healing.
If we take care of the
suffering inside us, we have more clarity, energy, and strength to help address
the suffering of our loved ones, as well as the suffering in our community and
the world. If, however, we are preoccupied with the fear and despair in us, we
can’t help remove the suffering of others. There is an art to suffering well.
If we know how to take care of our suffering, we not only suffer much, much
less, we also create more happiness around us and in the world.
Why the
Buddha Kept Meditating
When I was a young monk,
I wondered why the Buddha kept practicing mindfulness and meditation even after
he had already become a buddha. Now I find the answer is plain enough to see.
Happiness is impermanent, like everything else. In order for happiness to be
extended and renewed, you have to learn how to feed your happiness. Nothing can
survive without food, including happiness; your happiness can die if you don’t
know how to nourish it. If you cut a flower but you don’t put it in some water,
the flower will wilt in a few hours.
Even if happiness is
already manifesting, we have to continue to nourish it. This is sometimes
called conditioning, and it’s very important. We can condition our bodies and
minds to happiness with the five practices of letting go, inviting positive
seeds, mindfulness, concentration, and insight.
1. LETTING GO
The first method of
creating joy and happiness is to cast off, to leave behind. There is a kind of
joy that comes from letting go. Many of us are bound to so many things. We believe
these things are necessary for our survival, our security, and our happiness.
But many of these things—or more precisely, our beliefs about their utter
necessity—are really obstacles for our joy and happiness.
Sometimes you think that
having a certain career, diploma, salary, house, or partner is crucial for your
happiness. You think you can’t go on without it. Even when you have achieved
that situation, or are with that person, you continue to suffer. At the same
time, you’re still afraid that if you let go of that prize you’ve attained, it
will be even worse; you will be even more miserable without the object you are
clinging to. You can’t live with it, and you can’t live without it.
If you come to look
deeply into your fearful attachment, you will realize that it is in fact the
very obstacle to your joy and happiness. You have the capacity to let it go.
Letting go takes a lot of courage sometimes. But once you let go, happiness
comes very quickly. You won’t have to go around searching for it.
Imagine you’re a city
dweller taking a weekend trip out to the countryside. If you live in a big
metropolis, there’s a lot of noise, dust, pollution, and odors, but also a lot
of opportunities and excitement. One day, a friend coaxes you into getting away
for a couple of days. At first you may say, “I can’t. I have too much work. I
might miss an important call.”
But finally he convinces
you to leave, and an hour or two later, you find yourself in the countryside.
You see open space. You see the sky, and you feel the breeze on your cheeks.
Happiness is born from the fact that you could leave the city behind. If you
hadn’t left, how could you experience that kind of joy? You needed to let go.
2. INVITING POSITIVE SEEDS
We each have many kinds
of “seeds” lying deep in our consciousness. Those we water are the ones that
sprout, come up into our awareness, and manifest outwardly.
So in our own
consciousness there is hell, and there is also paradise. We are capable of
being compassionate, understanding, and joyful. If we pay attention only to the
negative things in us, especially the suffering of past hurts, we are wallowing
in our sorrows and not getting any positive nourishment. We can practice
appropriate attention, watering the wholesome qualities in us by touching the
positive things that are always available inside and around us. That is good
food for our mind.
One way of taking care of
our suffering is to invite a seed of the opposite nature to come up. As nothing
exists without its opposite, if you have a seed of arrogance, you have also a
seed of compassion. Every one of us has a seed of compassion. If you practice
mindfulness of compassion every day, the seed of compassion in you will become
strong. You need only concentrate on it and it will come up as a powerful zone
of energy.
Naturally, when
compassion comes up, arrogance goes down. You don’t have to fight it or push it
down. We can selectively water the good seeds and refrain from watering the
negative seeds. This doesn’t mean we ignore our suffering; it just means that
we allow the positive seeds that are naturally there to get attention and
nourishment.
3. MINDFULNESS-BASED JOY
Mindfulness helps us not
only to get in touch with suffering, so that we can embrace and transform it,
but also to touch the wonders of life, including our own body. Then breathing
in becomes a delight, and breathing out can also be a delight. You truly come
to enjoy your breathing.
A few years ago, I had a
virus in my lungs that made them bleed. I was spitting up blood. With lungs
like that, it was difficult to breathe, and it was difficult to be happy while
breathing. After treatment, my lungs healed and my breathing became much better.
Now when I breathe, all I need to do is to remember the time when my lungs were
infected with this virus. Then every breath I take becomes really delicious,
really good.
When we practice mindful
breathing or mindful walking, we bring our mind home to our body and we are
established in the here and the now. We feel so lucky; we have so many
conditions of happiness that are already available. Joy and happiness come
right away. So mindfulness is a source of joy. Mindfulness is a source of
happiness.
Mindfulness is an energy
you can generate all day long through your practice. You can wash your dishes
in mindfulness. You can cook your dinner in mindfulness. You can mop the floor
in mindfulness. And with mindfulness you can touch the many conditions of happiness
and joy that are already available. You are a real artist. You know how to
create joy and happiness any time you want. This is the joy and the happiness
born from mindfulness.
4. CONCENTRATION
Concentration is born
from mindfulness. Concentration has the power to break through, to burn away
the afflictions that make you suffer and to allow joy and happiness to come in.
To stay in the present
moment takes concentration. Worries and anxiety about the future are always
there, ready to take us away. We can see them, acknowledge them, and use our
concentration to return to the present moment.
When we have
concentration, we have a lot of energy. We don’t get carried away by visions of
past suffering or fears about the future. We dwell stably in the present moment
so we can get in touch with the wonders of life, and generate joy and
happiness.
Concentration is always
concentration on something. If you focus on your breathing in a relaxed way,
you are already cultivating an inner strength. When you come back to feel your
breath, concentrate on your breathing with all your heart and mind.
Concentration is not hard labor. You don’t have to strain yourself or make a
huge effort. Happiness arises lightly and easily.
5. INSIGHT
With mindfulness, we
recognize the tension in our body, and we want very much to release it, but
sometimes we can’t. What we need is some insight.
Insight is seeing what is
there. It is the clarity that can liberate us from afflictions such as jealousy
or anger, and allow true happiness to come. Every one of us has insight, though
we don’t always make use of it to increase our happiness.
We may know, for example,
that something (a craving, or a grudge) is an obstacle for our happiness, that
it brings us anxiety and fear. We know this thing is not worth the sleep we’re
losing over it. But still we go on spending our time and energy obsessing about
it. We’re like a fish who has been caught once before and knows there’s a hook
inside the bait; if the fish makes use of that insight, he won’t bite, because
he knows he’ll get caught by the hook.
Often, we just bite onto
our craving or grudge, and let the hook take us. We get caught and attached to
these situations that are not worthy of our concern. If mindfulness and
concentration are there, then insight will be there and we can make use of it
to swim away, free.
In springtime when there
is a lot of pollen in the air, some of us have a hard time breathing due to
allergies. Even when we aren’t trying to run five miles and we just want to sit
or lie down, we can’t breathe very well. So in wintertime, when there’s no
pollen, instead of complaining about the cold, we can remember how in April or
May we couldn’t go out at all. Now our lungs are clear, we can take a brisk
walk outside and we can breathe very well. We consciously call up our
experience of the past to help ourselves treasure the good things we are having
right now.
In the past we probably
did suffer from one thing or another. It may even have felt like a kind of
hell. If we remember that suffering, not letting ourselves get carried away by
it, we can use it to remind ourselves, “How lucky I am right now. I’m not in
that situation. I can be happy”—that is insight; and in that moment, our joy,
and our happiness can grow very quickly.
The essence of our
practice can be described as transforming suffering into happiness. It’s not a
complicated practice, but it requires us to cultivate mindfulness,
concentration, and insight.
It requires first of all
that we come home to ourselves, that we make peace with our suffering, treating
it tenderly, and looking deeply at the roots of our pain. It requires that we
let go of useless, unnecessary sufferings and take a closer look at our idea of
happiness.
Finally, it requires that
we nourish happiness daily, with acknowledgment, understanding, and compassion
for ourselves and for those around us. We offer these practices to ourselves,
to our loved ones, and to the larger community. This is the art of suffering
and the art of happiness. With each breath, we ease suffering and generate joy.
With each step, the flower of insight blooms.
Thanks For Source : lions Roar