THREE
A Day of Mindfulness
Every day and every hour, one should practice mindfulness. That’s easy to say, but to carry it out in practice is not. That’s why I suggest to those who come to the meditation sessions that each person should try hard to reserve one day out of the week to devote entirely to their practice of mindfulness. In principle, of course every day should be your day, and every hour your hour. But the fact is that very few of us have reached such a point. We have the impression that our family, place of work, and society rob us of all our time. So I urge that everyone set aside one day each week. Saturday, perhaps.
If it is Saturday, then Saturday must be entirely your day, a day during which you are completely the master. Then Saturday will be the lever that will lift you to the habit of practicing mindfulness. Every worker in a peace or service community, no matter how urgent its work, has the right to such a day, for without it we will lose ourselves quickly in a life full of worry and action, and our responses will become increasingly useless. Whatever the day chosen, it can be considered as the day of mindfulness.
To set up a day of mindfulness, figure out a way to remind yourself at the moment of waking that this day is your day of mindfulness. You might hang something on the ceiling or on the wall, a paper with the word “mindfulness” or a pine branch—anything that will suggest to you as you open your eyes and see it that today is your day of mindfulness. Today is your day. Remembering that, perhaps you can feel a smile which affirms that you are in complete mindfulness, a smile that nourishes that perfect mindfulness.
While still lying in bed, begin slowly to follow your breath—slow, long, and conscious breaths. Then slowly rise from bed (instead of turning out all at once as usual), nourishing mindfulness by every motion. Once up, brush your teeth, wash your face, and do all your morning activities in a calm and relaxing way, each movement done in mindfulness. Follow your breath, take hold of it, and don’t let your thoughts scatter. Each movement should be done calmly. Measure your steps with quiet, long breaths. Maintain a half smile.
Spend at least a half hour taking a bath. Bathe slowly and mindfully, so that by the time you have finished, you feel light and refreshed. Afterwards, you might do household work such as washing dishes, dusting and wiping off the tables, scrubbing the kitchen floor, arranging books on their shelves. Whatever the tasks, do them slowly and with ease, in mindfulness. Don’t do any task in order to get it over with. Resolve to do each job in a relaxed way, with all your attention. Enjoy and be one with your work. Without this, the day of mindfulness will be of no value at all. The feeling that any task is a nuisance will soon disappear if it is done in mindfulness. Take the example of the Zen Masters. No matter what task or motion they undertake, they do it slowly and evenly, without reluctance.
For those who are just beginning to practice, it is best to maintain a spirit of silence throughout the day. That doesn’t mean that on the day of mindfulness, you shouldn’t speak at all. You can talk, you can even go ahead and sing, but if you talk or sing, do it in complete mindfulness of what you are saying or singing, and keep talking and singing to a minimum. Naturally, it is possible to sing and practice mindfulness at the same time, just as long as one is conscious of the fact that one is singing and aware of what one is singing. But be warned that it is much easier, when singing or talking, to stray from mindfulness if your meditation strength is still weak.
At lunchtime, prepare a meal for yourself. Cook the meal and wash the dishes in mindfulness. In the morning, after you have cleaned and straightened up your house, and in the afternoon, after you have worked in the garden or watched clouds or gathered flowers, prepare a pot of tea to sit and drink in mindfulness. Allow yourself a good length of time to do this. Don’t drink your tea like someone who gulps down a cup of coffee during a workbreak. Drink your tea slowly and reverently, as if it is the axis on which the whole earth revolves—slowly, evenly, without rushing toward the future. Live the actual moment. Only this actual moment is life. Don’t be attached to the future. Don’t worry about things you have to do. Don’t think about getting up or taking off to do anything. Don’t think about “departing.”
Be a bud sitting quietly in the hedge
Be a smile, one part of wondrous existence
Stand here. There is no need to depart.
This homeland is as beautiful as the homeland of our childhood
Do not harm it, please, and continue to sing . . .
(“Butterfly Over the Field of Golden Mustard Flowers”)
In the evening, you might read scripture and copy passages, write letters to friends, or do anything else you enjoy outside of your normal duties during the week. But whatever you do, do it in mindfulness. Eat only a little for the evening meal. Later, around 10 or 11 o’clock, as you sit in meditation, you will be able to sit more easily on an empty stomach. Afterwards you might take a slow walk in the fresh night air, following your breath in mindfulness and measuring the length of your breaths by your steps. Finally, return to your room and sleep in mindfulness.
Somehow we must find a way to allow each worker a day of mindfulness. Such a day is crucial. Its effect on the other days of the week is immeasurable. Ten years ago, thanks to such a day of mindfulness, Chu Van and our other sisters and brothers in the Tiep Hien Order were able to guide themselves through many difficult times. After only three months of observing such a day of mindfulness once a week, I know that you will see a significant change in your life. The day of mindfulness will begin to penetrate the other days of the week, enabling you to eventually live seven days a week in mindfulness. I’m sure you agree with me on the day of mindfulness’s importance!
FOUR
The Pebble
Why should you meditate? First of all, because each of us needs to realize total rest. Even a night of sleep doesn’t provide total rest. Twisting and turning, the facial muscles tense, all the while dreaming—hardly rest! Nor is lying down rest when you still feel restless and twist and turn. Lying on your back, with your arms and legs straight but not stiff, your head unsupported by a pillow—this is a good position to practice breathing and to relax all the muscles; but this way it is also easier to fall asleep. You cannot go as far in meditation lying down as by sitting. It is possible to find total rest in a sitting position, and in turn to advance deeper in meditation in order to resolve the worries and troubles that upset and block your consciousness.
Among our workers in Vietnam there are many who can sit in the lotus position, the left foot placed on the right thigh and the right foot placed on the left thigh. Others can sit in the half lotus, the left foot placed on the right thigh, or the right foot placed on the left thigh. In our meditation class in Paris, there are people who do not feel comfortable in either of the above two positions and so I have shown them how to sit in the Japanese manner, the knees bent, resting on their two legs. By placing a pillow beneath one’s feet, it is possible to sit that way for more than an hour and a half. Even so, anyone can learn to sit in the half lotus, though at the beginning it may be somewhat painful. But after a few weeks of practice, the position gradually becomes quite comfortable. During the initial period, when the pain can be bothersome, alternate the position of the legs or change to another sitting position. If one sits in the lotus or half-lotus position, it is necessary to use a cushion to sit on so that both knees touch the floor. The three points of bodily contact with the floor created by this position provide an extremely stable position.
Keep your back straight. This is very important. The neck and head should be aligned with the spinal column; they should be straight but not stiff or wood-like. Keep your eyes focused a yard or two in front of you. If you can, maintain a half smile.
Now begin to follow your breath and to relax all of your muscles. Concentrate on keeping your spinal column straight and on following your breath. As for everything else, let it go. Let go of everything. If you want to relax the worry-tightened muscles in your face, let the half smi
le come to your face. As the half smile appears, all the facial muscles begin to relax. The longer the half smile is maintained, the better. It is the same smile you see on the face of the Buddha.
Place your left hand, palm side up, in your right palm. Let all the muscles in your hands, fingers, arms, and legs relax. Let go of everything. Be like the waterplants which flow with the current, while beneath the surface of the water the riverbed remains motionless. Hold on to nothing but your breath and the half smile.
For beginners, it is better to sit no longer than 20 or 30 minutes. During that time, you can readily obtain total rest. The technique for obtaining this rest lies in two things—watching and letting go: watching your breath, and letting go of everything else. Release every muscle in your body. After about 15 minutes or so, it is possible to reach a deep quiet filled with inner peace and joy. Maintain this quiet and peace.
Some people look on meditation as a toil and want the time to pass quickly in order to rest afterwards. Such persons do not know how to sit yet. If you sit correctly, it is possible to find total relaxation and peace right in the position of sitting. Often it helps to meditate on the image of a pebble thrown into a river.
How is one helped by the image of the pebble? Sit down in whatever position suits you best, the half lotus or lotus, back straight, the half smile on your face. Breathe slowly and deeply, following each breath, becoming one with the breath. Then let go of everything. Imagine yourself as a pebble which has been thrown into a river. The pebble sinks through the water effortlessly. Detached from everything, it falls by the shortest distance possible, finally reaching the bottom, the point of perfect rest. You are like a pebble which has let itself fall into the river, letting go of everything. At the center of your being is your breath. You don’t need to know the length of time it takes before reaching the point of complete rest on the bed of fine sand beneath the water. When you feel yourself resting like a pebble which has reached the riverbed, that is the point when you begin to find your own rest. You are no longer pushed or pulled by anything.
If you cannot find joy in peace in these very moments of sitting, then the future itself will only flow by as a river flows by, you will not be able to hold it back, you will be incapable of living the future when it has become the present. Joy and peace are the joy and peace possible in this very hour of sitting. If you cannot find it here, you won’t find it anywhere. Don’t chase after your thoughts as a shadow follows its object. Don’t run after your thoughts. Find joy and peace in this very moment.
This is your own time. This spot where you sit is your own spot. It is on this very spot and in this very moment that you can become enlightened. You don’t have to sit beneath a special tree in a distant land. Practice like this for a few months, and you will begin to know a profound and renewing delight.
The ease of sitting depends on whether you practice mindfulness a little or a lot each day. And it depends on whether or not you sit regularly. Whenever possible, join with friends or relatives and organize an hour of sitting each night, say from 10 to 11. Whoever wishes could come to sit for a half hour, or even an entire hour.
MINDFULNESS OF THE MIND
Someone might well ask: is relaxation then the only goal of meditation? In fact the goal of meditation goes much deeper than that. While relaxation is the necessary point of departure, once one has realized relaxation, it is possible to realize a tranquil heart and clear mind. To realize a tranquil heart and clear mind is to have gone far along the path of meditation.
Of course, to take hold of our minds and calm our thoughts, we must also practice mindfulness of our feelings and perceptions. To take hold of your mind, you must practice mindfulness of the mind. You must know how to observe and recognize the presence of every feeling and thought which arises in you. The Zen Master Thuong Chieu wrote, “If the practitioner knows his own mind clearly he will obtain results with little effort. But if he does not know anything about his own mind, all of his effort will be wasted.” If you want to know your own mind, there is only one way: to observe and recognize everything about it. This must be done at all times, during your day-to-day life no less than during the hour of meditation.
During meditation, various feelings and thoughts may arise. If you don’t practice mindfulness of the breath, these thoughts will soon lure you away from mindfulness. But the breath isn’t simply a means by which to chase away such thoughts and feelings. Breath remains the vehicle to unite body and mind and to open the gate to wisdom. When a feeling or thought arises, your intention should not be to chase it away, even if by continuing to concentrate on the breath the feeling or thought passes naturally from the mind. The intention isn’t to chase it away, hate it, worry about it, or be frightened by it. So what exactly should you be doing concerning such thoughts and feelings? Simply acknowledge their presence. For example, when a feeling of sadness arises, immediately recognize it: “A feeling of sadness has just arisen in me.” If the feeling of sadness continues, continue to recognize “A feeling of sadness is still in me.” If there is a thought like, “It’s late but the neighbors are surely making a lot of noise,” recognize that the thought has arisen. If the thought continues to exist, continue to recognize it. If a different feeling or thought arises, recognize it in the same manner. The essential thing is not to let any feeling or thought arise without recognizing it in mindfulness, like a palace guard who is aware of every face that passes through the front corridor.
If there are no feelings or thoughts present, then recognize that there are no feelings or thoughts present. Practicing like this is to become mindful of your feelings and thoughts. You will soon arrive at taking hold of your mind. One can join the method of mindfulness of the breath with the mindfulness of feelings and thoughts.
THE GUARD—OR THE
MONKEY’S SHADOW?
While practicing mindfulness, don’t be dominated by the distinction between good and evil, thus creating a battle within oneself.
Whenever a wholesome thought arises, acknowledge it: “A wholesome thought has just arisen.” And if an unwholesome thought arises, acknowledge it as well: “An unwholesome thought has just arisen.” Don’t dwell on it or try to get rid of it, however much you don’t like it. To acknowledge it is enough. If you have departed, then you must know that you have departed, and if you are still there, know that you are still there. Once you have reached such an awareness, there will be nothing you need fear anymore.
When I mentioned the guard at the emperor’s gate, perhaps you imagined a front corridor with two doors, one entrance and one exit, with your mind as the guard. Whatever feeling or thought enters, you are aware of its entrance, and when it leaves, you are aware of its exit. But the image has a shortcoming: it suggests that those who enter and exit the corridor are different from the guard. In fact our thoughts and feelings are us. They are a part of ourselves. There is a temptation to look upon them, or at least some of them, as an enemy force which is trying to disturb the concentration and understanding of your mind. But, in fact, when we are angry, we ourselves are anger. When we are happy, we ourselves are happiness. When we have certain thoughts, we are those thoughts. We are both the guard and the visitor at the same time. We are both the mind and the observer of the mind. Therefore, chasing away or dwelling on any thought isn’t the important thing. The important thing is to be aware of the thought. This observation is not an objectification of the mind: it does not establish distinction between subject and object. Mind does not grab on to mind; mind does not push mind away. Mind can only observe itself. This observation isn’t an observation of some object outside and independent of the observer.
Remember the Koan of the Zen Master Bach An who asked, “What is the sound of one hand clapping?” Or take the example of the taste the tongue experiences: what separates taste and tastebud? The mind experiences itself directly within itself. This is of special importance, and so in the Sutra of Mindfulness, Buddha always uses the phrasing “mindfulness of feeling in feeling,
mindfulness of mind in mind.” Some have said that the Buddha used this phrasing in order to put emphasis on such words as feeling and mind, but I don’t think they have fully grasped the Buddha’s intention. Mindfulness of feeling in feeling is mindfulness of feeling directly while experiencing feeling, and certainly not contemplation of some image of feeling which one creates to give feeling some objective, separate existence of its own outside of oneself. Descriptive words make it sound like a riddle or paradox or tongue twister: mindfulness of feeling in feeling is the mind experiencing mindfulness of the mind in the mind. The objectivity of an outside observer to examine something is the method of science, but it is not the method of meditation. Thus the image of the guard and the visitor fails to illustrate adequately the mindful observation of mind.
The Miracle of Mindfulness (Gift Edition) Page 3