Mindfulness: Be Happy Now (2015) - full transcript

♪♪

[ BELL TOLLS ]

- WHEN YOU DRINK YOUR TEA,

YOU MAY LIKE TO BRING YOUR MIND
BACK TO YOUR BODY

SO THAT YOU'LL BE, UH,
COMPLETELY THERE,

ESTABLISHED
IN THE PRESENT MOMENT.

AND WHEN YOU DRINK LIKE THAT,

YOU DRINK
NOT ONLY WITH YOUR BODY,

BUT YOU DRINK, ALSO,
WITH YOUR MIND.

UH, YOU DRINK THE TEA

AND YOU ARE AWARE
THAT YOU ARE DRINKING THE TEA.



THAT IS MINDFULNESS OF DRINKING.

YOU SEE?

AND WHEN YOU DRINK YOUR TEA
WITH MINDFULNESS,

YOU ARE REALLY THERE
AND THE TEA IS REALLY THERE

AND THAT... IN THAT MOMENT,
IS TRUE LIFE.

WHEN YOUR MIND IS ELSEWHERE,

WHEN YOU ARE NOT ENTIRELY
WITH YOUR TEA,

YOU ARE NOT THERE ALSO.

SO THAT ACT OF DRINKING TEA
IS NOT LIFE.

IT'S, UH, YOU BEHAVE...

UH, YOU OPERATE LIKE,
UM, A ROBOT, A MACHINE.

UH, THE MIND IS NOT THERE.

MINDFUL MEANS
YOU ARE FULL OF MIND.

SO WHEN YOU BREATH IN AND IF YOU
KNOW THAT YOU ARE BREATHING IN,



THAT IS MINDFUL BREATHING.

AND WHEN YOU BREATH MINDFULLY,
YOUR MIND IS BACK TO YOUR BODY.

MIND, BODY TOGETHER...

YOU ARE TRULY THERE
IN THE HERE AND THE NOW.

YOU ARE FULLY ALIVE.

YOU ARE FULLY PRESENT.

SO MINDFULNESS MAKE YOU FULLY
ALIVE, FULLY PRESENT.

MINDFULNESS IS THE KIND
OF ENERGY THAT ALLOW YOU TO BE

IN THE HERE AND THE NOW SO THAT
YOU CAN GET IN TOUCH WITH LIFE,

WITH THE WONDERS OF LIFE
THAT ARE IN YOU AND AROUND YOU.

AND IF YOU CAN GET IN
TOUCH WITH THESE WONDERS OF LIFE

THAT ARE, UM, REFRESHING,
HEALING, NOURISHING...

AND YOU GET THE NOURISHMENT
FROM THAT.

YOU GET THE HEALING, UM,
THAT YOU NEED.

SO MINDFULNESS, UH,
FIRST OF ALL, IS, UH,

THE CAPACITY TO BE TRULY THERE
IN THE HERE AND THE NOW,

IN ORDER FOR YOU TO GET IN TOUCH
WITH THE WONDERS OF LIFE

SO THAT YOU CAN TRULY
LIVE YOUR LIFE.

AND WHEN YOU GO BACK
TO YOURSELF,

YOU MIGHT ENCOUNTER SOMETHING
THAT IS, UH, NEGATIVE,

LIKE, UH, YOUR SORROW,
YOUR FEAR, YOUR ANGER.

AND MINDFULNESS HELP YOU TO HAVE
AN OPPORTUNITY TO TAKE CARE

OF YOUR FEAR, YOUR ANGER.

UH, THE ENERGY OF MINDFULNESS,

UH, UH, MAY HELP
YOU TO RECOGNIZE THE PRESENCE

OF YOUR FEAR, YOUR ANGER,
YOUR DEPRESSION.

UH, THE ENERGY OF MINDFULNESS,

UH, GENERATED BY YOUR MINDFUL
BREATHING CAN HELP YOU

TO, UH, EMBRACE, TENDERLY,
THE FEAR, THE SORROW

THAT IS IN YOU
SO THAT YOU MAY GET THAT RELIEF.

SO MINDFULNESS, UH, CAN ALSO
HELP YOU TO TAKE CARE, UH,

OF, UH, YOURSELF.

AND WHEN YOU NEED TO, UH,
TAKE CARE...

AND WHEN YOU GO BACK
TO YOURSELF,

AND IF YOU ENCOUNTER
THE POSITIVE, UH, THINGS...

AND THEN YOU CAN BE NOURISHED

AND, UH, HEALED
BY THESE POSITIVE THINGS.

WHEN MINDFULNESS BRING YOUR MIND
BACK TO YOUR BODY,

AND IF YOU ENCOUNTER SOME,
UH, TENSIONS, SOME, UH, PAIN,

SOME SORROW...
AND THEN MINDFULNESS

WILL HELP RECOGNIZE,
EMBRACE TENDERLY THESE EMOTIONS,

THESE FEELINGS, UH, THIS PAIN
SO THAT YOU WILL SUFFER LESS.

AND MINDFULNESS, UH,
IF YOU PRACTICE,

UM, REGULARLY IT
WILL BE STRONGER EVERY DAY,

AND YOU'LL BRING,
UM, MORE CONCENTRATION.

AND WITH MINDFULNESS
AND CONCENTRATION, YOU CAN,

UH, LOOK DEEPLY AT, UH,
WHAT IS THERE

AND YOU CAN UNDERSTAND, UH,

DEEPLY THE NATURE
OF WHAT IS THERE...

UH, MAYBE,
UH, YOUR ANGER, YOUR FEAR.

IF YOU KNOW HOW TO LOOK DEEPLY
INTO THE NATURE

OF YOUR FEAR, YOUR ANGER,

YOU WILL GET THE INSIGHT
INTO THEIR NATURE.

AND THAT KIND OF INSIGHT
WILL LIBERATE YOU FROM... FROM,

UM, YOUR FEAR, YOUR ANGER.

SO MINDFULNESS BRING
CONCENTRATION.

AND MINDFULNESS
AND CONCENTRATION BRING INSIGHT

THAT IS LIBERATING.

- MINDFULNESS IS CONSCIOUS,

UM, CURIOUS, UNATTACHED,
NONJUDGMENTAL AWARENESS.

AND IT COULD BE AWARENESS

OF WHAT'S HAPPENING
IN THE OUTSIDE WORLD.

IT COULD BE AWARENESS OF
WHAT'S HAPPENING IN YOUR BODY.

IT COULD BE AWARENESS
OF YOUR THOUGHTS.

IT COULD BE AWARENESS
OF IMAGES AND CONSCIOUSNESS.

IT COULD BE AWARENESS
OF EMOTIONS.

SO WHEN YOU OBSERVE WITHOUT
JUDGMENT, THAT'S MINDFULNESS.

AND IT'S VERY PROFOUND.

IT'S THE HIGHEST FORM
OF HUMAN INTELLIGENCE

BECAUSE IN THE MERE OBSERVING
OF YOURSELF...

BECAUSE, IN A SENSE,

YOU'RE OBSERVING YOU...
YOUR PERCEPTIONS, YOUR THOUGHTS,

YOUR SENSATIONS, YOUR IMAGES.

UH, SO THE HIGHEST FORM
OF HUMAN INTELLIGENCE IS

TO BE ABLE TO OBSERVE YOURSELF
WITHOUT JUDGING YOURSELF.

AND IN THE MERE OBSERVATION
OF YOURSELF WITHOUT JUDGMENT

IS TRANSFORMATION, INSIGHT,
INTUITION, CREATIVITY,

IMAGINATION, HEALING,
SELF-REPAIR, SELF-ORGANIZATION,

HOMEOSTASIS, UM,

THE TIMING
OF YOUR BIOLOGICAL RHYTHMS, UH,

TO THE RHYTHMS OF THE UNIVERSE,
WHICH WE CALL CIRCADIAN RHYTHMS

AND YOU... SEASONAL RHYTHMS.

IT'S HEALING, BASICALLY.

IT'S YOUR ESSENTIAL STATE.

YOU'RE A HUMAN BEING.
YOU'RE NOT A HUMAN DOING.

- IT'S THE IDEA
OF JUST NOTICING.

JUST NOTICING
IN THE PRESENT MOMENT,

WITHOUT PUTTING WORDS
TO THE EXPERIENCE

AND JUST... JUST NOTICING.

THEN THERE'S THE DESCRIBING
PRACTICE,

WHICH IS JUST TO PUT WORDS
ON WHAT THE EXPERIENCE IS.

THE FLOWER HAS PETALS.

THE PETALS ARE RED.

UM, THE SMELL IS SWEET.

[ BELL TOLLS ]

- WHEN YOU, UH, BREATHE IN,

AND IF YOU BRING YOUR MIND,

YOUR ATTENTION
TO YOUR IN-BREATH,

YOUR MIND STOP ALL THINKING,

WHETHER OF THE PAST,
OF THE FUTURE, OF YOUR PROJECTS.

YOUR MIND IS FOCUSING ONLY
ON YOUR IN-BREATH.

STOPPING THE THINKING HELP YOU.

YOU BECOME YOUR BREATH,
YOUR IN-BREATH.

YOU ARE CONCENTRATED.

YOU'RE ON YOUR IN-BREATH.

AND WHEN YOU BREATHE OUT,

YOU FOCUS YOUR ATTENTION
ON YOUR OUT-BREATH.

UH, YOU STOP THE THINKING.

YOU ARE ONLY YOUR IN-BREATH.

THE OBJECT, THE ONLY OBJECT
OF YOUR MIND IS YOUR IN-BREATH

AND YOUR OUT-BREATH.

YOU ARE CONCENTRATED
ON YOUR IN-BREATH,

ON YOUR OUT-BREATH.

AND IF YOU CONTINUE TO BREATH
LIKE THAT FOR A FEW MOMENTS,

THE QUALITY OF YOUR IN-BREATH

AND OUT-BREATH WILL BE IMPROVED.

YOUR IN-BREATH AND OUT-BREATH
HAVE BECOME SLOWER,

MORE PEACEFUL, MORE HARMONIOUS,

AND YOU FEEL BETTER.

THERE IS A PEACE NOW, MORE PEACE
NOW IN YOUR BREATHING.

AND AS YOUR, UH...
YOUR BREATHING HAS BECOME

MORE PEACEFUL,
YOUR BODY WILL PROFIT FROM IT.

THERE... THERE MAY BE A LOT OF
TENSION AND PAIN IN YOUR BODY,

BUT IF YOUR BREATH
HAS BECOME PEACEFUL,

YOUR BODY
WILL BECOME MORE PEACEFUL.

AND THE BUDDHA PROPOSED THAT,
UH, WHEN WE, UH,

GO BACK TO OUR BODY, UH,

WE SHOULD, UH,
RECOGNIZE OUR BODY AS EXISTING.

AND, UH, WE... WE MAY REALIZE
THAT THERE IS TENSION

AND PAIN IN OUR BODY.

SO HE PROPOSED... UM,
HE PROPOSED, UH, THE EXERCISE,

UM, BREATHING IN I'M AWARE
OF MY WHOLE BODY.

BREATHING OUT, I RELEASE
THE TENSION IN MY BODY.

SO TO GO BACK TO YOUR BODY

AND TO RECOGNIZE THE PRESENCE
OF YOUR BODY

IS A KIND OF A RECONCILIATION

BECAUSE,
UM, YOU MIGHT HAVE NOT, UH,

TAKEN GOOD CARE OF YOUR BODY.

YOU MIGHT HAVE WORKED YOUR BODY
TOO HARD.

UH, YOU HAVE ALLOWED
TENSION AND PAIN

TO BE ACCUMULATED
INTO YOUR BODY,

AND, THEREFORE, YOU GO HOME.

THE MIND GOING HOME TO THE BODY

AND ALLOW THE BODY, UH,
TO RELEASE THE TENSION.

THAT'S VERY NICE.

THAT IS THE PRACTICE OF, UH,
RECONCILIATION WITH THE BODY,

UH, HELPING THE BODY
TO RELEASE THE TENSION.

THIS IS VERY IMPORTANT.

UH, WHEN YOU HAVE SOME PEACE
IN YOUR BREATHING, UH,

THAT PEACE
WILL BE EXTENDED TO YOUR BODY.

AND THEN IF YOU HAVE FEELINGS
THAT ARE PAINFUL...

EMOTIONS... UH,
YOUR MINDFULNESS CAN HELP,

UH, RECOGNIZE THESE EMOTIONS,
THESE, UH, PAINFUL FEELINGS,

UH, HOLD THEM REALLY TENDERLY
AND HELP YOU TO GET THE RELIEF.

SO, FIRST OF ALL,

UM, YOU BRING YOUR MIND
BACK TO YOUR BODY

AND TAKE CARE
OF YOUR BODY AND YOUR BODY

WILL HAVE MORE PEACE,
MORE RELAXATION.

AND THEN, UH,

YOU ARE IN A POSITION
TO TAKE CARE OF YOUR FEELINGS

AND YOUR EMOTIONS.

THERE ARE PLEASANT FEELING.

THERE ARE PAINFUL FEELING.

THERE ARE STRONG EMOTIONS
THAT, UH, MAKE YOU, UM, SUFFER.

SO MINDFULNESS
IS THE KIND OF ENERGY

THAT CAN ALSO RECOGNIZE,
UH, A FEELING AND EMOTION

AND ALSO HELP, UH, EMBRACE,
TENDERLY, THAT FEELING,

THAT EMOTION
SO THAT YOU CAN GET THE RELIEF.

AND IF YOU ARE, UH,
A GOOD PRACTITIONER,

IF YOU, UH,
CONTINUE YOUR PRACTICE

OF MINDFUL BREATHING,
MINDFUL HOLDING,

AND THEN, UH,

YOU CAN LOOK DEEPLY
INTO THE ROOTS OF YOUR FEELING,

OF YOUR EMOTION

AND FIND OUT, UH,
THE REASONS, UH,

THE CAUSES THAT HAVE BROUGHT
THAT FEELING TO YOU.

AND THAT KIND OF LOOKING DEEPLY
IS CALLED MEDITATION.

IT IDENTIFY THE SOURCES
OF, UH, SUFFERING.

AND ONCE YOU HAVE IDENTIFIED
THE ROOTS OF YOUR...

YOU'LL BE, UH... YOU CAN,

UH, GET THE LIBERATION
THAT YOU NEED.

IT'S LIKE WHEN YOUR DOCTOR
HAS IDENTIFY YOUR SICKNESS,

AND THEN HE CAN PROPOSE YOU...
TO YOU THE KIND OF MEDICINE,

THE KIND OF LIFE THAT CAN HELP
END, UH, THE SICKNESS.

SO, UM, MINDFULNESS, UH,

AND CONCENTRATION,
UM, HELP BRING YOU RELIEF,

HELP YOU TO UNDERSTAND THE DEEP,
UH, ROOTS OF YOUR SUFFERING,

HELP YOU TO SEE THE PATH
LEADING THROUGH THE HEALING,

THE TRANSFORMATION.

- YES, MINDFULNESS HEALS
BECAUSE IN MINDFULNESS

THERE'S EQUANIMITY.

AND WHEN THERE IS EQUANIMITY,

THEN YOU'RE SUSTAINED
IN THAT EQUANIMITY.

THERE'S JOY.

AND WHEN THERE'S JOY
AND EQUANIMITY,

THERE'S THE BIRTH,
IN THAT, OF COMPASSION.

AND ALL OF THOSE THINGS

ACTUALLY CAUSE YOUR BODY
TO GO TO ITS ESSENTIAL STATE,

WHICH WE CALL... IN MEDICINE,

WE CALL IT HOMEOSTASIS,
WHICH IS SELF-REGULATION.

IN OUR SOCIETY,
PEOPLE ARE DOING, DOING, DOING.

AND IT'S MOSTLY MINDLESS DOING.

THEN, OF COURSE,
THEY'RE THINKING A LOT,

AND IT'S MOSTLY
ABOUT THEMSELVES.

UH, THERE'S NO CREATIVE THINKING
OTHER THAN, YOU KNOW,

IN THE CREATIVE FIELDS,

WHERE EVEN THAT IS...
IS MOSTLY, UH,

WHAT I'LL CALL,
UM, UH, SIMULATED CREATIVITY.

IT'S NOT REAL CREATIVITY.

THERE'S VERY LITTLE FEELING,
AND THERE'S NO BEING.

AND MINDFULNESS REVERSES
THE WHOLE THING SPONTANEOUSLY.

WHEN YOU'RE MINDFUL,
YOU'RE IN A STATE OF BEING.

AND WHEN YOU'RE IN THE STATE
OF BEING,

IT SPONTANEOUSLY AWAKENS LOVE
AND COMPASSION.

AND WHEN YOU'RE THERE,

THEN IT SPONTANEOUSLY
UNFOLDS INTO CREATIVITY,

AND THEN YOU DO THE RIGHT THING.

- BREATHE, YOU'RE ALIVE.

IT MEANS NOTHING,
AND IT MEANS EVERYTHING.

IT DEPENDS ON OUR STATE OF MIND
BECAUSE, AS MY BROTHER,

UH, SHARED EARLIER, ALL OF US,
WE BREATHE.

IN THE WOMB,
MOTHER BREATHE FOR US.

AND THE MOMENT THAT WE ARE BORN
AND WE START TO CRY,

THAT'S OUR FIRST IN-BREATH.

AND SO HOW EVER OLD
WE ARE RIGHT NOW,

WE HAVE BREATHED ALL OUR LIVES.

BUT, FOR MOST OF US,

IT MEANS NOTHING
BECAUSE WE'RE NOT AWARE OF IT.

THERE IS A BREATHING CENTER IN
THE BRAIN THAT TAKES CARE OF IT.

AND SO WE... WE DO NOT HAVE
TO THINK ABOUT IT.

WE DO NOT HAVE
TO BE AWARE OF IT.

IT'S DONE AUTOMATICALLY.

AND SO THE... THE LIFE
THAT WE HAVE ALSO CONTINUES.

IT CAN CONTINUE AUTOMATICALLY
BECAUSE, UH, THE BODY

HAS AN AMAZING CAPACITY
TO TAKE CARE OF ITSELF,

TO REGULATE ITSELF.

AND SO BREATHE IS SOMETHING
CAN BE VERY AUTOMATIC.

AND TO BE ALIVE
CAN BE VERY SOMETHING

ALSO VERY AUTOMATIC
FOR OUR WHOLE LIVES.

BUT A PERSON
WHO LEARNS TO BE AWARE

THAT HE OR SHE IS BREATHING,

THEN IT CHANGES EVERYTHING.

WHEN A PERSON
LEARNS THAT HE OR SHE IS ALIVE,

IT REALLY CHANGES EVERYTHING...

THE HEALTH, THE MENTAL HEALTH,
AND ALSO THE PHYSICAL HEALTH.

SO, IN THAT WAY, THE AWARENESS
OF THE... OF THE BODY,

WHICH IS THE BREATH.

WE START WITH THE BREATH.
WE LEARN TO BE AWARE OF THAT.

AND WE LEARN TO TOUCH
THE CHANGES IN THE BREATH,

THE CHANGES
IN THE BREATHING PATTERNS.

AND THROUGH THAT, WE LEARN TO BE
MORE AWARE OF OUR BODY,

LIKE, RIGHT NOW, SOME OF US
ARE QUITE RELAXED

AND SOME OF USE
ARE LESS RELAXED.

BUT IF WE ARE AWARE
OF OUR BREATHING,

WE WILL BE MORE AWARE
WHETHER WE ARE RELAXED

OR LESS RELAXED.

SO WE'RE IN TOUCH WITH THE BODY.

AND WHEN WE'RE AWARE
OF OUR BREATH,

ALSO WE ARE AWARE OF OUR MIND

BECAUSE WHEN WE HAVE ANGER,
WE BREATH DIFFERENTLY.

WHEN WE HAVE SADNESS,
WORRIES, WE BREATH DIFFERENTLY.

SO WHEN WE LEARN TO BE AWARE...

MORE AND MORE AWARE
OF THE PATTERNS OF OUR BREATHING

AND THE ABRUPT CHANGES
IN EVERY MOMENT,

THEN WE LEARN TO BE AWARE
OF WHAT'S GOING ON IN OUR MIND,

WHAT'S GOING ON IN OUR THOUGHTS
AND PERCEPTIONS

THAT CAUSES THE CHANGE
OF THAT BREATHING PATTERN.

AND SO IT MAKES LIFE
VERY DYNAMIC, VERY LIVELY.

- I ACTUALLY THINK
THAT MINDFULNESS, UH,

SHOULD BE THE CENTERPIECE
OF PSYCHIATRIC TREATMENT.

BECAUSE, IN THE WEST, WE ARE
SO SCIENTIFICALLY ORIENTED...

SO IF WE PUT MINDFULNESS

TO RIGOROUS
SCIENTIFIC EXPERIMENTATION,

WE FIND THAT IT HAS WAYS
OF WORKING WITH THE MIND

THAT, UH, CALM THE MIND.

AND I THINK
THAT IN TODAY'S, UH, WORLD

WHERE EVERYTHING IS A DISORDER,

WE'RE PATHOLOGIZING
EVERYTHING, UM,

THAT MINDFULNESS HAS

A CORE AND CENTRAL ROLE
IN... IN HEALING.

[ BELL TOLLS ]

- IF YOU ARE MINDFUL,
IF YOU ARE TRULY, UH, THERE...

YOU ARE TRULY, TRULY THERE
IN THE HERE AND THE NOW...

YOU ARE CONCENTRATED
AND DRINKING YOUR TEA

AND MINDFULNESS
IS, UH, SPIRITUALITY ALREADY.

SO WHEN YOU, UH...
WHEN YOU LOOK AT ONE PERSON,

AND IF YOU ARE TRULY AWARE
THAT HE IS THERE,

SHE IS THERE,
AND THAT PERSON THERE IS, UM,

SUFFERING, THERE IS,
UM, THE NEED TO TRANSFORM.

AND IF YOU CAN LOOK AT HIM
OR HER WITH COMPASSION

AND UNDERSTANDING LIKE THAT,
THAT IS SPIRITUALITY ALREADY.

AND WHEN YOU, UH, TAKE A STEP

AND IF, UH, YOU ARE AWARE
THAT YOU ARE MAKING A STEP,

THAT YOU ARE WALK...
THAT YOU... YOU TOUCH,

UH, THE EARTH
WITH YOUR FOOT MINDFULLY,

AND THAT IS, UM,
A SPIRITUAL ACT ALSO.

THERE IS A GREATER, UM...

PLACING YOUR FOOT ON THE GROUND
IS TO PERFORM A MIRACLE.

EVERY MINDFUL STEP HELP REVEAL
TO YOU THE KINGDOM OF GOD,

THE PURE LAND OF THE BUDDHA.

SO... SO WALKING
WITH MINDFULNESS

CAN HELP YOU TOUCH
ALL THE WONDERS OF LIFE

THAT ARE AVAILABLE
IN THE HERE AND THE NOW,

AND THAT'S VERY NOURISHING
AND HEALING.

UH, MANY OF US WALK LIKE
SLEEPWALKERS.

UH, WE DON'T ENJOY OUR STEPS.

OUR MINDS... OUR MIND
IS ELSEWHERE...

IN OUR PROJECTS, IN THE FUTURE.

SO, UH, WE DON'T GET
THE HEALING, THE TRANSFORMATION.

WE DON'T TOUCH THE KINGDOM
OF GOD, UH,

WITH ALL THE WONDERS...

THE BLUE SKY, THE FLOWERS
THAT ARE BLOOMING,

THE GREEN HILLS,

CHILDREN WHO ARE PLAY,
WHO ARE PLAYING AROUND YOU.

THEY ALL BELONG TO THE KINGDOM
OF GOD,

TO THE PURE LAND OF THE BUDDHA.

AND IF YOU ARE TRULY
IN THE HERE AND THE NOW,

YOU CAN GET IN TOUCH.

SO, UH, YOU CAN LIVE
YOUR SPIRITUAL LIFE, UH,

IN EVERY MINUTE
OF YOUR DAILY LIFE.

WHETHER YOU ARE DRIVING,
OR EATING,

OR COOKING OR WASHING,

YOUR LIFE CAN BE SPIRITUAL
IN EVERY MOMENT.

AND, UH, IF YOU HAVE ENOUGH, UH,
HEALING AND PEACE IN YOU,

EVERYTHING YOU DO, YOU SAY,
WILL HELP PEOPLE AROUND YOU.

- BEING MINDFUL
HELPS YOU BE A BETTER ACTOR

BECAUSE IT HELPS ME BE
A BETTER LISTENER.

AND I THINK BEING
A BETTER LISTENER

IS THE ROOT
OF BEING A BETTER ACTOR.

- IN OTHER WORDS, YOU KNOW,
I'M NOT A DOG WHISPERER,

I'M A DOG LISTENER.

'CAUSE I'M LISTENING...

FROM THE MOMENT
I AM 20 FEET IN FRONT OF A DOG,

I KNOW HOW HE FEELS.

THE DOG IS JUST TALKING.

THERE'S JUST A HUMAN
NOT LISTENING.

WHAT DOG WHISPERER MEANS TO ME

IS THE HUMAN
WHO KNOWS HOW TO LISTEN.

IT'S NOT THE HUMAN WHO IS
WHISPERING IN THE EAR OF A DOG.

THAT'S A MYTH.
THAT'S A BEAUTIFUL TITLE.

THAT'S VERY MAGICAL, YOU KNOW,
BUT IT'S NOT REALITY.

THE... THE HUMAN
TELLS YOU THE STORY.

THE DOG TELLS YOU THE REALITY.

[ BELL TOLLS ]

- MANY PEOPLE, UH,
ARE NOT CAPABLE OF BEING...

OF BEING HAPPY
IN A PRESENT MOMENT.

THEY THINK, UH, IT IS IMPOSSIBLE

FOR THEM TO BE HAPPY RIGHT NOW,
RIGHT HERE.

THEY NEED MORE CONDITIONS
TO BE HAPPY.

SO MANY OF THEM ARE LOOKING
FOR HAPPINESS IN THE FUTURE

OR ELSEWHERE.

BUT ACCORDING TO THE TEACHING
OF THE BUDDHA, UH,

YOU HAVE, UH, ENOUGH CONDITIONS
TO BE HAPPY RIGHT HERE

AND RIGHT NOW.

AND MINDFULNESS HELP YOU
TO GO HOME TO THE PRESENT MOMENT

AND TO RECOGNIZE THESE,

UH, CONDITIONS
OF HAPPINESS THAT ARE AVAILABLE.

UH, IN THE TEACHING
OF THE BUDDHA,

IT IS SAID THAT, UH,

IT IS POSSIBLE TO LIVE HAPPILY
RIGHT IN THE HERE AND THE NOW.

AND THAT IS WHY THE PRACTICE,

UM, OF MINDFUL BREATHING,
MINDFUL WALKING

CAN BRING YOU HOME
TO THE HERE AND THE NOW.

THE PAST IS ALREADY GONE.

THE FUTURE IS NOT YET THERE.

YOU ONLY HAVE ONE MOMENT, UH,

WHERE YOU CAN LIVE, UH,
YOUR LIFE DEEPLY.

THAT IS THE PRESENT MOMENT.

UH, YOU HAVE AN APPOINTMENT
WITH LIFE IN THE...

AND THAT APPOINTMENT TAKES PLACE
IN THE PRESENT MOMENT.

AND IF YOU MISS THAT,

UH, THE PRESENT MOMENT, YOU
MISS YOUR APPOINTMENT WITH LIFE.

THEREFORE, UM,
"I HAVE ARRIVED," MEANS

I HAVE ARRIVED
IN THE PRESENT MOMENT

SO THAT I CAN MEET WITH LIFE
AND ENCOUNTER LIFE.

I HAVE ARRIVED
IN THE HERE AND THE NOW.

IT MEANS I DON'T RUN ANYMORE.

I HAVE... I DO NOT WANT
TO RUN ANYMORE.

I HAVE RUN ALL MY LIFE,

AND THAT IS
WHY I AM DETERMINED TO STOP.

SO EVERY BREATH,

EVERY STEP BRING ME BACK
TO THE HERE AND THE NOW SO

THAT I CAN BE ESTABLISHED
IN THE HERE AND THE NOW

TO ENCOUNTER THE WONDERS OF LIFE
THAT ARE AVAILABLE.

SO, "I HAVE ARRIVED," MEANS,
"I DON'T WANT TO RUN ANYMORE."

"I WANT TO TOUCH LIFE DEEPLY."

AND LIFE CAN BE TOUCHED DEEPLY
ONLY IN THE HERE AND THE NOW.

AND, UH, MY HOME
IS IN THE HERE AND THE NOW.

AND IF YOU LOOK DEEPLY, YOU'LL
SEE THAT THE KINGDOM OF GOD,

THE PURE LAND OF THE BUDDHA,
YOUR HAPPINESS MUST BE SOUGHT,

MUST... MUST BE FOUND
IN THE HERE AND THE NOW.

UH, THAT IS TO SAY THAT
THE KINGDOM IS NOW OR NEVER.

UM, THERE IS NO WAY
TO HAPPINESS.

HAPPINESS IS THE WAY.

YOU HAVE TO FIND HAPPINESS RIGHT
IN THE HERE AND THE NOW.

SO I HAVE ARRIVED.

I AM HOME.

IT MEANS THAT I
AM FULLY ESTABLISHED

IN THE PRESENT MOMENT.

I AM TRULY ALIVE.

I AM TRULY, FULLY PRESENT.

AND, UH,
THAT IS NOT A STATEMENT,

THAT IS A PRACTICE.

UH, YOU BREATHE IN SUCH A WAY,

YOU WALK IN SUCH A WAY
THAT EVERY BREATH,

EVERY STEP BRING YOU HOME
TO THE HERE AND THE NOW.

AND YOU ARE FREE
FROM YOUR WORRIES,

FROM YOUR DESPAIR,
FROM YOUR REGRET.

AND, UM, GETTING IN TOUCH
WITH THE WONDERS OF LIFE

THAT ARE REFRESHING AND HEALING
AND NOURISHING,

UH, YOU GET THE HEALING
THAT YOU NEED.

YOU CAN GET THE NOURISHMENT
THAT YOU NEED.

AND AFTER THAT,
YOU CAN BE HELPFUL

TO THE PEOPLE AROUND YOU.

- RECENTLY THERE'S,
UM, RESEARCH ON MEDITATION,

AND I'M SURE IT
APPLIES TO MINDFULNESS, AS WELL.

IS THAT, UM,

IT INCREASES THE LEVEL
OF AN ENZYME CALLED TELOMERASE.

TELOMERASE INFLUENCES THE LENGTH
OF, UM, LITTLE TELOMERES,

WHICH ARE LIKE BUTTONS
AT THE END OF YOUR SHOELACES.

LIKE YOUR CHROMOSOMES HAVE
THESE BUTTONS SIMILAR TO THAT.

AS WE GET OLDER, THESE BUTTONS,
OR THEY'RE CALLED TELOMERES,

THEY START TO FRAY.

AND THEN WHEN THEY START TO FRAY
TO A CERTAIN LEVEL,

THAT'S BIOLOGICAL DEATH.

AND, YOU KNOW, YOU...
WE MEASURE THE BIOLOGICAL CLOCK

THROUGH THE LENGTH OF TELOMERES.

NOW, JUST A FEW MONTHS AGO,
THERE WAS A STUDY

THAT DONE... WAS DONE BY
SCIENTISTS HERE IN CALIFORNIA.

ONE OF THE AUTHORS
OF THE STUDY IS THE WOMAN

WHO WON THE NOBEL PRIZE
FOR DISCOVERING TELOMERASE.

AND THEY SHOWED
THAT WITHIN 3 TO 4 MONTHS

OF MEDITATIVE PRACTICE...
MINDFULNESS...

YOU INCREASE TELOMERASE.

SO YOU'RE CHANGING
YOUR BIOLOGICAL CLOCK.

- FIRST BENEFIT
IS YOU'RE A HAPPY PERSON,

AND YOU... YOU...
WHEN I HOPE...

I HONOR THE WEATHER
THAT I'M HAPPY.

AND WHEN I HANDLE A PIECE
OF BREAD,

I DO NOT NEED TO THINK ANYTHING.

OH, IT'S COME FROM THE SKY,

THE... THE GOOD RAIN,
THE GOOD FARMER,

THE GOOD HARVEST, A LOT OF LOVE,
A LOT OF CARE.

I LIVE THE PRESENT MOMENT,
BUT I...

I TASTE THE WHOLE UNIVERSE
IN THAT WONDERFUL WAY OF,

UM... AND I'M HAPPY.

- WOULD I SAY ANIMALS
ARE MORE MINDFUL THAN HUMANS?

A HORSE, A CAT, A DOLPHIN, A DOG
WILL KNOW EXACTLY HOW YOU FEEL,

REGARDLESS HOW DIFFERENT
THEY ARE AS A SPECIES.

ENERGY IS
A UNIVERSAL LANGUAGE

THAT ALL ANIMALS HAVE
THE CAPABILITY TO...

TO BE MINDFULLY AWARE.

- IF ONE HAS
A SPIRITUAL RADIANCE ABOUT HIM,

YOU SENSE IT.

YOU SENSE IT IN THE EYES.

YOU SENSE IT IN THE DEMEANOR.

AND THAT PERSON CAN GENERALLY
LIFT UP THE SPIRITS

OF THE PEOPLE AROUND HIM.

THAT'S WHAT'S REMARKABLE
ALL OVER THE WORLD,

EVERYWHERE I'VE GONE.

[ BELL TOLLS ]

- WHEN ANGER COMES UP,

UH, YOU FEEL...

YOU SUFFER.
YOU SUFFER.

AND IF YOU ALLOW ANGER
TO POSSESS YOU,

TO OVERWHELM YOU,

UH, YOU GO ACT OR SAY THINGS
THAT WILL CREATE, UH, SUFFERING.

WHEN ANGER COMES UP, UH,
IF, UH, YOU DON'T PRACTICE,

YOU WILL SUFFER

AND YOU WILL MAKE PEOPLE
AROUND YOU SUFFER.

AND IF YOU ARE A PRACTITIONER,

YOU WILL KNOW WHAT TO DO
WHEN ANGER IS COMING UP.

UH, YOU GO BACK
TO YOUR BREATHING.

YOU PRACTICE MINDFUL BREATHING.

YOU GENERATE THE ENERGY
OF MINDFULNESS.

AND WITH THAT,
UH, ENERGY OF MINDFULNESS,

YOU RECOGNIZE THAT ANGER
IS... IS IN YOU.

BREATHING IN,
I KNOW ANGER IS IN ME.

BREATHING OUT, I AM
TAKING GOOD CARE OF MY ANGER.

I AM HOLDING IT PEACEFULLY.

AND THE ENERGY OF MINDFULNESS,
EMBRACING THE ENERGY OF ANGER.

OTHER WORD, THE ENERGY
OF ANGER IS STILL THERE,

BUT YOU ARE MUCH SAFER BECAUSE
THE MINDFULNESS IS ALSO THERE.

MINDFULNESS TELL YOU THAT ANGER,
WHILE YOU ARE ANGER,

IT IS NOT GOOD TO SAY ANYTHING
OR TO DO ANYTHING.

IT MAY CAUSE, UM, DAMAGE.

SO YOU JUST CONTINUE
TO PRACTICE MINDFUL BREATHING,

MINDFUL WALKING

SO THAT YOU CAN TAKE CARE
OF YOUR ANGER,

AND YOU GET THE RELIEF.

AND IF YOU ARE, UH...

IF YOU, UH,
PRACTICE LOOKING MORE DEEPLY,

YOU WILL SEE THE ROOTS
OF YOUR ANGER.

AND, UH,
THE CAUSE OF YOUR SUFFERING

MIGHT BE IN YOU, UH, NOT MY...

NOT IN THE OTHER PERSON.

AND IF YOU RECOGNIZE THINGS
LIKE THAT, UH, YOU CAN,

UH, TRANSFORM YOUR ANGER.

SOMETIME, UM, MANY TIMES,

UM, THE SEED OF ANGER
IN YOU IS VERY IMPORTANT.

UH, OTHER PEOPLE, WHEN THEY
HEAR THE SAME SENTENCE,

THEY DON'T GET ANGRY.

BUT YOU, YOU GET ANGRY

BECAUSE THE SEED OF ANGER
IN YOU IS TOO IMPORTANT.

SO NOW YOU HAVE
THE INSIGHT THAT THE SUFFERING

COMES FROM YOU
MORE THAN FROM THE OTHER PERSON.

SO THAT IS THE KIND OF INSIGHT
THAT CAN HELP YOU TO TRANSFORM.

AND THEN, WHEN YOU LOOK DEEPLY
AT THE OTHER PERSON,

YOU SEE THAT THAT PERSON
HAS A LOT OF,

UH, ANGER AND SUFFERING IN HIM.

AND, UH, HE DOES NOT KNOW
HOW TO HANDLE HIS SUFFERING SO,

UH, HE MAKE THOSE PEOPLE
AROUND HIM SUFFER.

AND YOU HAPPEN TO BE
ONE OF THEM.

SO IF YOU TRY TO PUNISH HIM,
HE WILL SUFFER MORE.

AND IF HE SUFFER MORE,
HE WILL MAKE YOU SUFFER MORE.

SO THAT PERSON NEEDS HELP
AND DOES NOT NEED PUNISHMENT.

AND YOU MAY BE MOTIVATED BY
THE DESIRE TO GO AND HELP HIM.

AND WHEN YOU ARE MOTIVATED BY
THE DESIRE TO GO AND HELP HIM,

UH, YOUR ANGER
HAS BECOME COMPASSION.

UH, YOU HAVE TRANSFORMED.

SO THAT IS THE KIND OF INSIGHT
THAT YOU CAN GET

WHILE YOU PRACTICE MINDFULNESS
AND CONCENTRATION.

- THE HUMAN BRAIN IS
A VERY FASCINATING THREE-POUND,

SOFT, JELL-O-LIKE ORGAN

INSIDE THE SKULL,
WHICH IS MORE COMPLICATED

THAN ANYTHING ELSE
IN THE UNIVERSE.

WE HAVE THREE PARTS
TO OUR BRAIN.

THE FIRST PART OF THE BRAIN
IS CALLED THE MIDBRAIN.

IT'S ALSO CALLED
THE REPTILIAN BRAIN.

THE REPTILIAN BRAIN
EVOLVED 300 MILLION YEARS AGO.

UH, THE REASON
IT'S CALLED THE REPTILIAN BRAIN

IS THAT WHEN YOU
GO NEXT TO A REPTILE,

AND YOU EITHER MAKE A SUDDEN
MOVEMENT OR A SUDDEN NOISE,

IF YOU'RE VERY CLOSE,
THE REPTILE WILL ATTACK YOU.

IF YOU'RE A LITTLE FURTHER AWAY,
IT WILL SLITHER AWAY.

THIS IS THE BEGINNING
OF WHAT WE CALL

THE FIGHT-OR-FLIGHT RESPONSE.

AND THIS THEN BECOMES,
IN OUR SOCIETY,

THE STRESS RESPONSE.

YOU KNOW, YOU'RE NOT TRYING
TO SAVE YOURSELF

FROM A SABRE-TOOTHED TIGER,

BUT SOMEBODY
BLOWS THE HORN AT YOU,

OR SOMEBODY SAYS SOMETHING
THAT TRIGGERS AN OLD HURT

OR PUSHES YOUR BUTTONS,
AND YOU ATTACK, YOU RUN.

AND SOMETIMES YOU'RE NOT
ATTACKING OR RUNNING,

BUT YOU FEEL FRUSTRATED.

THAT RAISES YOUR BLOOD PRESSURE.

HEART RATE GOES UP.

CORTISOL GOES UP.

UH, ADRENALINE GOES UP.

UM, STRESS IS LINKED
TO ALMOST EVERY MAJOR EPIDEMIC

OF CIVILIZATION,

WHETHER IT IS CANCER
OR HEART DISEASE OR INFECTIONS

OR PREMATURE AGING,

UM, SUDDEN DEATH
FROM CARDIOVASCULAR ILLNESS,

ALL LINKED TO STRESS.

AND THIS IS
WHAT THE STRESS IS...

THE MIDBRAIN REACTING AS IT
HAS DONE FOR 300 MILLION YEARS.

THEN THE SECOND PART
OF YOUR BRAIN IS CALLED

THE LIMBIC BRAIN, WHICH IS
ABOUT 100 MILLION YEARS OLD.

THIS IS OUR EMOTIONAL BRAIN.

SO WE HAVE BASICALLY
FIVE EMOTIONS,

AND EVERYTHING ELSE
IS A VARIANT OF THEM.

THE FIRST EMOTION IS HAPPINESS.

OKAY, SO LOVE, COMPASSION,
KINDNESS,

THEY ALL FIT IN HAPPINESS.

IT MAKES YOU HAPPY
WHEN YOU'RE IN LOVE.

THE SECOND EMOTION IS SADNESS.

THE THIRD IS ANGER
AND HOSTILITY.

THE FOURTH IS FEAR.

THE FIFTH IS SHAME AND, UH,
WHAT DO YOU CALL... UM, GUILT.

AND EVERY OTHER EMOTION...
DISGUST, JEALOUSY...

IS A VARIANT OF THESE.

NOW, IT TURNS OUT
THAT WHEN YOU'RE HAPPY...

AND THIS HAPPENS ONLY
IN MAMMALS.

REPTILES DON'T HAVE
AN EMOTIONAL LIFE, OKAY,

BUT MAMMALS, ALL MAMMALS,
FORM SOCIAL GROUPS.

ALL MAMMALS NURTURE THEIR YOUNG.

BELIEVE IT OR NOT,
ALL MAMMALS SING.

OKAY, ALL MAMMALS PLAY.

AND, UH, THIS IS THE EXPERIENCE
OF WHAT WE CALL LOVE.

THAT OCCURS, UM, IMMEDIATELY
AFTER A CHILD IS BORN,

AND EVEN IN THE ANTICIPATION
OF A CHILD.

AND IT TURNS OUT
THAT OUR FEEDBACK LOOPS,

SELF-REPAIR MECHANISMS
IN THE BODY,

ARE MATURED
AND COME INTO EXISTENCE

AS A RESULT
OF THE EXPERIENCE OF LOVE.

IF YOU DON'T HAVE
THAT ATTENTION,

AFFECTION, APPRECIATION, COOING,
CUDDLING, KISSING, TOUCHING,

UM, THE DANCE
BETWEEN AN ADULT AND A CHILD,

WHICH IS EYE MOVEMENTS,
FACIAL EXPRESSIONS,

BODY LANGUAGE, VOICE TONE...

A CHILD DOESN'T UNDERSTAND
RATIONAL LANGUAGE

BUT UNDERSTANDS THAT LANGUAGE
FROM DAY ONE.

OKAY, AND THAT IS RESPONSIBLE
FOR THE MATURATION

OF SELF-REPAIR MECHANISMS
AND SELF-REGULATION.

IF YOU'RE...
IF YOU'RE DEPRIVED OF THAT,

YOU WILL BE A SICK ADULT.

YOU KNOW, UH,
WHEN YOU GROW UP, YOUR...

YOUR EVERYTHING WILL BE EFFECTED

BECAUSE THE SELF-REPAIR
IS LINKED TO HORMONE LEVELS,

BODY-TEMPERATURE REGULATION,
AUTONOMIC RESPONSES,

EVERYTHING
THAT KEEPS THE BODY HEALTHY.

THAT'S OUR LIMBIC BRAIN.

MOST PEOPLE HAVE DYSFUNCTIONAL
LIMBIC SYSTEMS

IN THAT THEY'RE RESENTFUL
OR ANGRY ABOUT THE PAST.

THEY'RE ANTICIPATING
SOMETHING... FEAR IN THE FUTURE.

THEY HAVE SHAME AND GUILT

ABOUT THINGS THAT THEY REGRET,
THEY SHOULDN'T HAVE DONE.

AND AS A RESULT, YOU KNOW,

THEIR BIOLOGICAL SYSTEMS
ARE TOTALLY DISRUPTED.

UM, BUT, ON THE OTHER HAND,

WHEN YOU HAVE WHAT THE BUDDHISTS
CALL LOVING KINDNESS, JOY,

PEACE OF MIND AND, UH, UH,
COMPASSION...

THE BUDDHISTS
CALL THEM DIVINE ATTRIBUTES...

IN THAT STATE,

YOUR BODY'S THE BEST IT
COULD POSSIBLY BE, OKAY?

SO THAT'S YOUR LIMBIC BRAIN.

AND THEN YOU HAVE THIS CORTICAL
BRAIN, WHICH IS HUGE...

UH, WHICH IS ONLY 4 MILLION
YEARS OLD.

THE CORTICAL BRAIN HOUSES
RATIONALITY.

IT'S ALSO RESPONSIBLE
FOR ORCHESTRATING

INTENTION, YOU KNOW.

AND IT SEEMS THIS IS THE PLACE
WE USE, UH,

FOR IMAGINATION AND INSIGHT
AND INTUITION AND CREATIVITY.

NOW, HERE'S THE SECRET.

IN MINDFULNESS,
WHAT YOU CAN LEARN TO DO,

AND THIS IS PROVEN
SCIENTIFICALLY...

YOU CAN TOTALLY OVERRIDE
YOUR MIDBRAIN.

SO A PERSON LIKE TIKLATAN,
FOR EXAMPLE,

FOR ALL PRACTICAL PURPOSES,

HIS MIDBRAIN
IS NO LONGER FUNCTIONING.

YOU CAN'T GET HIM TO BE ANGRY
OR FEEL HOSTILITY OR RESENTFUL.

HE'S JUST...

HE'S QUIETENED IT, OKAY,
THROUGH MINDFULNESS PRACTICE.

AND IF YOU STAY
IN THAT MINDFULNESS PRACTICE,

YOU FEEL SO CONNECTED THAT,

SPONTANEOUSLY, YOUR LIMBIC
SYSTEM STARTS TO GET ACTIVATED.

SO YOU NURTURE ONLY HEALTHY
EMOTIONS, LIKE LOVE, COMPASSION,

JOY, ET CETERA, THAT COME
FROM THAT PLACE OF EQUANIMITY.

SO YOU'RE USING YOUR CORTICAL
BRAIN TO, FIRST OF ALL,

OVERRIDE THE DETRIMENTAL,
DESTRUCTIVE TENDENCIES

OF THE MIDBRAIN,
WHICH IS NO LONGER RELEVANT

IN A MODERN SOCIETY.

AND YOU'RE ALSO ACTIVATING

THE LIMBIC BRAIN
FOR NURTURING RELATIONSHIPS.

YOU'RE LITERALLY REWIRING
YOUR NERVOUS SYSTEM.

IN NEUROSCIENCE, WE SAY,

"NEURONS THAT FIRE TOGETHER,
WIRE TOGETHER."

YOU'RE
AN INTELLIGENT HUMAN BEING

WHO HAS SUBDUED

THEIR REPTILIAN BRAIN,
WHO KNOWS HOW TO ACTIVATE

THE LIMBIC BRAIN, WHO KNOWS
HOW TO SELF-REPAIR AND HEAL,

WHO HAS MORE INTUITION,

INSIGHT, IMAGINATION,
CREATIVITY, AND CHOICE-MAKING.

IT'S A NEW EVOLUTION
OF THE HUMAN SPECIES.

- IMAGINE A SITUATION WHERE,
UM, YOUR DAY WAS GOING FINE.

SOMEONE LOOKED AT YOU IN A WAY
THAT YOU IMAGINED WAS ATTACKING,

ACCUSATORY, OR JUDGMENTAL,
AND YOU GET ANGRY.

NOW, WHEREAS, IN THE PAST,

YOU MIGHT HAVE BECOME
VERY ANGRY AND DISREGULATED

AND DONE BEHAVIORS THAT...
THAT GOT YOU INTO MORE TROUBLE,

WHETHER IT'S DRUGS
OR ALCOHOL OR WHATEVER IT IS.

WHAT YOU DO WITH MINDFULNESS

IS YOU PAY ATTENTION TO WHAT IS
IN THIS PRESENT MOMENT.

WHAT HAPPENED?

DESCRIBE WHAT HAPPENED.

THE PERSON LOOKED AT ME
FROM THE SIDE OF THEIR FACE.

THEY SEEM TO HAVE A FROWN.

WHATEVER IT IS
THAT YOU'RE DESCRIBING,

YOU'RE DESCRIBING WHAT IS,
NOT WHAT YOU IMAGINE IT TO BE.

AND BY DOING THAT,

IT GIVES YOU A FIGHTING CHANCE
OF STAYING A LOT CALMER THAN

WHAT YOU COULD HAVE GONE BECAUSE
ONCE YOU START DESCRIBING,

THEN YOU ALSO HAVE
THE OPPORTUNITY TO BE CURIOUS.

YOU MIGHT ASK THE PERSON...
"HEY,

WHY DID YOU
GIVE ME THAT BAD LOOK?"

HE SAYS, "WHAT BAD LOOK?

YOU KNOW,
I HAVE GASTRIC PROBLEMS

FROM THE BURRITO
I HAD AT LUNCH TODAY.

AND, YOU KNOW,
MAYBE I WAS GRIMACING."

I MEAN, WHO KNOWS.

- WE SHOULD BE LISTENING
TO EACH OTHER.

YOU SEE WHAT I MEAN?
BECAUSE, OFTEN, IT'S...

IT'S LITTLE THINGS
THAT WE MISINTERPRET.

AND WE GO INTO FIGHT,
FLIGHT, AVOIDANCE

BETWEEN YOU AND I.

WE DON'T GO INTO SURRENDER.

BUT ONCE WE LISTEN,
WE UNDERSTAND... "AH, I GET IT."

- DURING THE DAY,
THIS ALWAYS...

LIFE NEVER UNFOLD EXACTLY
LIKE WE WISH.

- RIGHT.
- YEAH.

AND SO WE HAVE TO EXPECT THAT
WHEN PEOPLE PROMISE SOMETHING,

THEY DON'T DO IT.

IT'S NORMAL
IN THAT WE FEEL IRRITATE.

BUT WE FEEL IRRITATE,
WE SAY THAT, "WHEN I'M IRRITATE,

I DO NOT FULFILL MY TASK
IN THE BEST WAY."

SO I GO BACK TO MY IN-BREATH
AND OUT-BREATH

AND CALMING AND RELAXING AND SAY
THAT, "I WILL DEAL WITH THAT."

SO YOU NOTE
THAT UNSATISFIED THING.

AND YOU DO OTHER THING
WHO NOT MAKE YOU IRRITATE FIRST.

YOU COME BACK...
YOU WILL COME BACK,

BUT WHY YOU DO THE OTHER JOB
PROFOUNDLY?

THE OTHER THINGS
WILL SETTLE A LITTLE BIT.

AND THEN SOME TIME
DURING YOUR WORK...

THE SECOND WORK HAVE NOTHING
TO DO WITH THE FIRST WORK.

IT MAKE YOU IRRITATE.

SECOND WORK MINDFULLY...
SUDDENLY THERE IS AN INSIGHT

BECAUSE YOUR IRRITATION
SEND A MESSENGER

INTO YOUR STAR CONSCIOUSNESS.

THIS MEAN THE DEEP PART
OF YOURSELF, YOUR UNCONSCIOUS.

THAT WASN'T IS ALWAYS LIKE THAT.

HE HAS THAT QUALITIES.

HE HAS THAT WEAKNESS.

SO SUDDENLY YOU REMEMBER
THAT TO HANDLE THAT SITUATION,

YOU HAVE TO TOUCH THAT POINT
IN ORDER TO HELP HIM TO CHANGE.

I HELP HIM TO CHANGE.

SO...
AND THEN YOU GO BACK TO WORK.

YOU SAY THAT,
"I DONE HANDLE THAT."

- YOU'RE LISTENING TO THE
OUTCOME, NOT THE FUNDAMENTALS.

SO IT'S FUNDAMENTALS,
TECHNIQUE AND OUTCOME.

MOST OF THE PEOPLE
SEES AGGRESSION.

I SEE BEFORE AGGRESSION.

THEREFORE, I CAN PREVENT
AGGRESSION.

- JUST TAKE THOSE 3 SECONDS
WHEN YOU WALK INTO A ROOM,

WHEN YOU WALK
INTO ANY NEW SITUATION.

AND THAT HELPS ME QUITE A BIT,

BECAUSE WE'RE TAKING IN SO MUCH
THAT I FIND, IF I JUST DON'T...

DON'T JUST BLOW
THROUGH EVERYTHING

AND I TAKE THOSE 3 SECONDS,
OR I GET A NEW SITUATION,

IF I JUST...

[ BREATHES DEEPLY ]

I WILL FIND THAT I
HAVE THAT INTUITIVE NOTION.

AND IF I JUST...

AND JUST HIT IT THERE
FOR A SECOND,

I'VE GOT THE INFORMATION

THAT I NEED TO HANDLE
EACH GIVEN SITUATION...

THAT IT'S BEEN PUT BEFORE ME,

AND I HAVE IT
IN MY HEAD ACCOUNT.

I'VE BEEN GIVEN
THAT INFORMATION ALREADY.

I'VE SEEN IT SOMEWHERE.

I HAVE IT IN MY MIND.

I'VE BEEN PREPARED
FOR THE THINGS

THAT ARE BEFALLING ME.

I'M ACTUALLY READY.

YOU ALMOST SEE IT
BEFORE IT HAPPENS.

YOU CAN SEE IT COMING.

IT'S LIKE IF YOU WOULD SEE,
LIKE, A TSUNAMI.

YOU SEE THE WAVE
FAR OUT IN THE OCEAN.

IT'S LIKE IT'S SLOW-MOTION.

"AH, THERE'S THE WAVE.

I THINK I'LL GO GET MY STUFF,
PUT IT IN THE CAR,

AND DRIVE FAR UP IN THE MOUNTAIN

LONG BEFORE THE WAVE
COMES TO THE SHORE."

- IN MINDFULNESS,
THERE'S ALSO THESE, UH...

THESE MINDFUL PRACTICES.

FIRST, YOU...
YOU EVOKE LOVE AND COMPASSION

IN YOUR MIND FOR SOMEBODY

THAT IT WOULD BE EASY
FOR YOU TO DO,

LIKE YOUR CHILD

OR YOUR SPOUSE OR SOMEBODY
THAT YOU REALLY CARE ABOUT.

YOU EVOKE THAT IN YOUR MIND.

YOU OBSERVE AN ACT
OF COMPASSION OR LOVE.

BUT THEN YOU COULD GO TO,
UM, THE MALL AND SEE A STRANGER.

AND IF YOU'RE MINDFUL,

YOU'LL REALIZE THAT
THAT STRANGER HAS JOY

AND SORROW LIKE YOU DO,
PLEASURE AND PAIN LIKE YOU DO,

IS GONNA GROW OLD LIKE YOU DO,

IS GONNA DIE ONE DAY
LIKE YOU DO.

I MEAN, YOU DO THAT, YOU HAVE
COMPASSION FOR THAT HUMAN BEING

'CAUSE HE'S JUST LIKE YOU.

AND THEN YOU CAN DO THAT
WITH AN ENEMY...

UH, A PERCEIVED ENEMY.

AND SLOWLY,
YOU TRAIN YOUR MIND, UH,

IN SUCH AWAY THAT YOU
DEPRIVE YOURSELF OF ALL ENEMIES.

- WELL, THAT'S ONE OF THE THINGS
THAT PEOPLE

ENJOY THE MOST
ABOUT AN ANIMAL, RIGHT?

THE NUMBER ONE
IS UNCONDITIONAL LOVE, RIGHT?

NUMBER TWO IS
HOW PRESENT THEY ARE.

NUMBER THREE IS THEY
LIVE IN THE MOMENT.

NUMBER FOUR IS THEY'RE
THE MASTER OF FORGIVING.

HOW MANY TIMES HUMAN MAKES
MISTAKES EVERY SINGLE DAY?

HOW OFTEN THE DOG
FORGIVE THEM EVERY SINGLE DAY?

- ONE OF THE BEST GOALS
OF BUDDHISM

IS TO TAKE NEGATIVE ENERGY
AND MAKE IT POSITIVE.

AND THAT'S NOT ALWAYS EASY
TO DO.

- DURING THE WAR IN VIETNAM,

I HEARD THAT MY HOMETOWN
HAD BEEN BOMBARD.

AND... AND I, RIGHT AWAY,

TOOK MANY MEANS
TO GO TO MY HOMETOWN.

AND WHEN I ARRIVED, I WAS SO MAD

BECAUSE, UM,
MOST OF THE HOUSE, BIG HOUSE...

AND, UNFORTUNATELY,

ONLY MY HOUSE
IS HALFWAY BOMBARD.

AND WE STILL LIVE IN.

MOST OF OTHER HOUSE
HAD BEEN BOMBARD.

AND PEOPLE CRY AND SCREAM.

AND THEY SAY THAT, "OH."

THEY HATE ONLY.

THEY HATE THE SIDE
OF NATIONALISTS.

THEY HATE THE SIDE
OF COMMUNISTS.

THEY SAY THAT, "YEAH,
THE COMMUNISTS TRIED TO...

TO... TO, MM... TO PROVOKE.

AND THE NATIONALISTS CALLED
AMERICAN PLANE TO BOMBARD."

AND... AND SO
I'M ANGRY AT EVERYTHING.

I DON'T KNOW, AND SO I...
I SAY THAT, "WHAT I CAN DO?"

I WENT BACK TO MY BREATH.

AND I WALK CALMLY, MINDFULLY.
I WALK.

AND DURING THE... I TRIED
TO BE MINDFUL IN MY STEP.

IT MEANS MY MIND
ONLY WITH THE CONTACT

OF MY SHOES
AND THE GROUND... THAT'S ALL.

AND I WALK, I WALK.

AND SUDDENLY, AMONG THE RUIN,

I SAW THE LITTLE FLOWER, VERY
TINY, LITTLE, VIOLET FLOWER,

COME THROUGH ON THE RUIN,
LIKE SMILING.

AND I SAID, "OH,
THE LITTLE FLOWER THERE

TO GO THROUGH ALL THIS RUIN
AND... AND... AND BLOOM.

AND ME,
I CANNOT BE IN MY PEACE."

AND THEN I CALM MYSELF.

AND I LOOK AROUND.

AND I TRIED TO SEE
POSITIVE THING.

I SEE THAT THERE ARE PEOPLE WHO
TRIED THEIR BEST TO DO SOMETHING

TO HELP THOSE WHO ARE WOUNDED,

THOSE WHO ARE STILL BURY...
SOMETHING.

AND THEN, SO THEY HAVE PEOPLE
WHO MAKE RICE BALL

TO GO AND DISTRIBUTE
TO THOSE WHO HAVE NOTHING.

THERE ARE THOSE WHO CARRY
BECAUSE THE BOMBARD

IS GONE ALREADY.

AND SO... SO I FEEL THAT I SEE
MANY BODIES THAT FAR...

MANY GREAT BEING
WHO ARE NOT ANGRY LIKE ME.

AND I WANT TO SHOUT.

BUT THEY TRIED TO HELP,
TO DO A NUMBER OF THINGS.

SO THAT IT TENDS TO THE...
THE GOING TO MY PEACE

THAT I CAN SEE
MANY WONDERFUL THING.

AND WHEN YOU
HAVE YOUR OWN PEACE,

YOU KNOW WHAT TO DO
AND WHAT NOT TO DO.

[ BELL TOLLS ]

- FIRST OF ALL, YOU HAVE TO
RECOGNIZE THAT FEAR IS IN YOU.

MOST OF PEOPLE...
MOST OF PEOPLE, UM...

TRY TO FORGET.

THEY ARE AFRAID OF MANY THINGS.

THEY ARE AFRAID
OF LOSING THEIR JOB,

THAT THE OTHER PERSON
DOES NOT LOVE THEM ANYMORE,

THAT, UH, TOMORROW
THEY WILL BE SICK, ABANDONED,

THAT, UH, THEY WILL DIE...
THINGS LIKE THAT.

AND, UM, THEY DON'T WANT
TO THINK ABOUT THESE THINGS.

THEY GET BUSY
IN ORDER TO FORGET.

AND, UM,
MOST OF THE TIME THE FEAR...

THE FEAR...

DOES NOT HAVE, UH, A FOUNDATION.

THEY ARE AFRAID OF THINGS
THAT DO NOT EXIST.

AND THAT IS WHY THEY NEED
TO, UH...

TO LOOK, UH, DEEPLY.

UH, OR THEY MIGHT NEED A FRIEND
TO TELL THEM THAT, UM...

THAT, UH, THEIR FEAR
HAS NO FOUNDATION,

UM, SO THAT THEY CAN RECOGNIZE,

UM, THE NATURE OF THEIR FEAR
AND GET LIBERATED.

THERE IS, UH, A WONDERFUL, UH,
PRACTICE IN BUDDHISM, UH,

THAT IS VERY HELPFUL, UH,
FOR US TO REDUCE OUR SUFFERING.

THAT IS THE PRACTICE OF THIS
AVOIDING THE SECOND ARROW.

WHEN SOMEONE IS STRUCK BY...
WHEN SOMEONE IS,

UM, HIT BY AN ARROW, UM,
THAT PERSON SUFFERS, OF COURSE.

BUT IF, UH, A SECOND ARROW
COMES AND, UH,

STRIKE HIM OR HER EXACTLY
AT THE SAME SPOT, UH,

THE PAIN WILL BE MANY,
MANY TIMES, UH, MORE INTENSE.

AND THAT IS WHY IT
IS VERY HELPFUL TO AVOID,

UM, THE SECOND ARROW.

AND THE BUDDHA SAID THAT,

UM, SOMETIMES SOMETHING
HAVE HAPPENED TO YOUR BODY,

TO YOUR MIND.

UH, YOU SUFFER.

BUT IF YOU GET ANGRY AT IT,

IF YOU, UH,
WORRY TOO MUCH ABOUT IT,

UH, YOU WILL MAGNIFY THE PAIN
INTO 100 TIMES.

UH, SO, UH, UH,

IF YOU IMAGINE TOO MUCH, UH,

IF YOU DON'T KNOW, UH,

THE REALITY OF YOUR PAIN...

AND THEN YOU WILL SUFFER 10 TIME
MORE OR 100 TIME MORE.

SO THAT KIND OF, UH, ANGER,
THAT KIND OF, UM, IMAGINATION,

THAT KIND OF FEAR,

UH, INTENSIFY YOUR PAIN
BY 10 TIME, 100 TIME MORE.

THAT IS THE SECOND ARROW,
YOU SEE?

SO FEAR, UH,
CAN MAKE YOU SUFFER MUCH MORE.

AND FEAR IS BASED ON IGNORANCE.

AND THAT IS WHY LOOKING DEEPLY
HELP YOU TO HAVE THE INSIGHT

THAT CAN DISSIPATE,
REMOVE YOUR... YOUR IGNORANCE.

AND TEACHER OR A FRIEND
CAN HELP YOU TO SEE THAT,

UH, YOUR FEAR HAS NO FOUNDATION.

- I GREW UP ON A FARM...
NUMBER ONE.

I GREW UP WITH A PHILOSOPHY
OF NEVER WORK

AGAINST MOTHER NATURE.

ALWAYS MAKE SURE YOU, HUMAN,
GAIN THEIR TRUST, RESPECT THEM.

THEY'RE GONNA GIVE YOU
A BEAUTIFUL GIFT CALLED LOYALTY.

SO ONCE YOU GREW UP
WITH THOSE TWO SENTENCES,

EH, THIS IS WHAT YOU BECOME,
RIGHT?

YOU LIVE A PHILOSOPHY,
YOU LIVE A LIFESTYLE

THAT TRIGGERS AN ENERGY
IN YOU, RIGHT?

WELL, IN THE ANIMAL WORLD, THIS
IS VERY ATTRACTIVE, YOU KNOW,

TO BE CALM FROM WITHIN,
BECAUSE ANIMALS' BIGGEST GOAL

IS THE FAMILY AND THE HARMONY,

TO BE PART OF A FAMILY
AND TO LIVE A HARMONIOUS LIFE.

ONCE YOU STUDY HUMAN,
THAT'S NOT HIS GOAL.

HIS GOAL IS FAME.

HIS GOAL IS MONEY.

HIS GOAL IS A DEGREE.

MY CLIENTS
ARE HARVARD GRADUATES,

BUT THEY CAN'T WORK A CHIHUAHUA.

- WHETHER YOU
HAVE A PSYCHOLOGICAL REASON,

OR WHETHER YOU
HAVE A SPIRITUAL THING,

IT IS UNDENIABLE THAT STRESS
HAS TAKEN A MASSIVE TOLL

ON THIS COUNTRY,
HOW WE THINK ABOUT EACH OTHER.

AND THAT BY BRINGING
MINDFUL PRACTICE BACK...

AN ANCIENT PRACTICE
THAT WAS ALWAYS THERE,

THE WISDOM TO USE
IT WAS ALWAYS THERE...

BACK INTO OUR LIVES,

WE BEGIN TO HAVE
A MUCH HEALTHIER

AND HOLISTIC WAY
OF APPROACHING STRESS AND,

IN FACT, BRING A STILLNESS
AND CONTENTMENT TO OUR LIFE

THAT IS MORE PROFOUND
THAN ANY QUICK HIT.

- WE DO THINGS THE WAY
WE DO BECAUSE WE'RE NOT AWARE.

SO THEN IT'S JUST A PATTERN.

IT'S JUST TO GO OUT EVERY FRIDAY
NIGHT, OR THINGS LIKE THAT.

BUT IT BECOMES VERY BORING.

BUT YOU STILL GO
BECAUSE WHAT ELSE DO YOU DO?

SO I SHARE WITH TEENAGERS
THAT, YOU KNOW,

BE AWARE WHAT'S GOING ON.

AND YOU... WHEN YOU
HAVE THAT SENSE OF CALMNESS,

IT'S ACTUALLY VERY ATTRACTIVE
TO OTHERS

WHEN YOU ARE, UH,
CALM AND COMPOSED

AND YOU SEEM, YOU KNOW,
TO BE AT EASE WITH YOURSELF.

OTHER GUYS
WILL COME AND ASK YOU.

OR YOU HAVE ENOUGH CONFIDENCE
TO GO AND ASK A GUY

TO... TO DANCE.

SO THAT'S A LITTLE TIP
I SHARE WITH THE YOUNG PEOPLE.

- I THINK PEOPLE
CAN HAVE THIS...

THESE THINGS HAPPEN JUST
BECAUSE YOU NEED SOME HELP.

YOU NEED SOME WAY
TO BALANCE YOUR LIFE.

FOR ME, THIS MINDFULNESS,
THIS WAY TO BE RESPONSIBLE,

THIS WAY TO BE RESPECTFUL
TO YOURSELF AND OTHERS,

THIS WAY TO FIND A QUIET JOURNEY

WHEN THE WORLD
JUST SEEMS TOO CHAOTIC...

AND WHEN THINGS
ARE HAPPENING TO YOU.

AND YOU THINK,
"I JUST DON'T KNOW

HOW I CAN HANDLE ALL
OF THESE THINGS."

IT'S... IT'S GONNA BE A BALANCE.

NOTHING IS... IS JUST GREAT
ALL THE TIME.

AND YOU'RE GONNA...
EVERY... LIFE IS...

IS... IS DIFFICULT.

LIFE IS... IS A STRUGGLE.

YOU HAVE TO WORK HARD
TO HAVE THINGS GO AHEAD.

AND LIFE DOESN'T GET EASIER,

BUT THINGS
GET EASIER TO UNDERSTAND.

- NEUROTIC ENVIRONMENT
MAKES A NEUROTIC DOG.

AGGRESSIVE ENVIRONMENT
MAKES AN AGGRESSIVE DOG.

A FEARFUL ENVIRONMENT
MAKES A FEARFUL DOG.

[ BELL TOLLS ]

- FOR THOSE, UH,
OF US WHO HAVE, UH,

LOOKED DEEPLY INTO THE NATURE
OF SICKNESS,

OF DEATH, OF OLD AGE, UH,

WE CAN ALSO TRANSCEND OUR FEAR

BECAUSE, UH, LOOKING DEEPLY,
YOU CAN SEE THAT, UM...

THAT, UH, IT IS POSSIBLE FOR US

TO GO THROUGH
THESE THINGS PEACEFULLY,

SICKNESS AND OLD AGE AND DEATH.

UH, WHEN YOU LOOK AT,
UH, A CLOUD,

AND IF YOU, UH, LOOK DEEPLY,

YOU SEE THAT THE NATURE OF...
OF A CLOUD

IS A NATURE
OF NO BIRTH AND NO DEATH.

I KNOW THAT A CLOUD HAS NOT, UH,

COME FROM NON-BEING BEFORE.

UH, THE CLOUD IS A CLOUD.

THE CLOUD HAD BEEN OTHER THINGS.

SO A CLOUD HAS...
HAS NOT COME FROM NOTHING.

SO THE... THE NATURE
OF THE CLOUD IS NO BIRTH.

THE... THE APPEARANCE
OF THE CLOUD,

THE FORM OF... OF A CLOUD
IS ONLY A CONTINUATION.

BEFORE A CLOUD IS A CLOUD,
IT HAS BEEN THE WATER VAPOR.

IT HAS BEEN THE... THE WATER
IN THE OCEAN,

THE HEAT GENERATED BY THE SUN.

SO THE... THE... THE CLOUD
IS ONLY THE CONTINUATION.

AND WHEN THE CLOUD CEASES
TO BE A CLOUD, THAT'S NOT DYING.

A CLOUD, UH, CANNOT DIE.

IT'S IMPOSSIBLE
FOR A CLOUD TO DIE.

A CLOUD CAN BECOME RAIN OR SNOW
OR ICE,

BUT A CLOUD
CANNOT BECOME NOTHING.

AND IF THE CLOUD
KNOWS HOW TO MEDITATE,

IT WILL SEE THAT, UH, ITS NATURE
IS NATURE OF NO DEATH, NO DYING.

UH, TO BE A CLOUD FLOATING
IN THE SKY IS WONDERFUL,

BUT TO BECOME THE RAIN FALLING
ON A RICE FIELD ON THE MOUNTAIN

IS ALSO WONDERFUL.

UM, AND A CLOUD

CAN LOOK DOWN AND SEE
PART OF THE CLOUD HAS BECOME,

UM, UH, THE RIVER.

SO TO BECOME A RIVER
IS ALSO NICE.

AND WHEN YOU PRACTICE MEDITATION
DEEPLY,

YOU SEE THAT YOUR NATURE IS
NATURE OF NO BIRTH AND NO DEATH.

AND YOU CAN CLEANSE, THEN,
THE FEAR OF BIRTH AND DEATH.

YOU SEE?

SO THERE ARE MANY WAYS
OF PRACTICE IN ORDER TO...

TO DEAL WITH OUR FEAR AND, UH,

BECAUSE WE ARE SO BUSY
IN OUR DAILY LIFE,

WE HAVE NO TIME
IN ORDER TO PRACTICE.

WE HAVE BECOME VICTIMS
OF FEAR, ANGER, FRUSTRATION.

AND THAT IS WHY IT
IS VERY IMPORTANT

THAT EVERYONE IN SOCIETY, UH,
SHOULD BRING IN,

UH, A SPIRITUAL DIMENSION
TO THEIR LIFE

SO THAT THEY WILL SUFFER LESS.

A POLITICIAN,
A BUSINESSMAN, A SCHOOL TEACHER,

A FILMMAKER SHOULD BRING, UH,

UM, IN, UH, THEIR LIFE
A SPIRITUAL DIMENSION

SO THAT THEY WILL SUFFER LESS.

AND WHEN THEY SUFFER LESS,

THEY CAN DO THEIR JOB, UH,
MUCH BETTER.

- THERE'S NO NEED TO FEAR DEATH

BECAUSE DEATH
DOESN'T HAPPEN TO YOU.

DEATH IS, BASICALLY,
YOU UPGRADE THE ILLUSION,

I THINK, AFTER DEATH.

- THERE IS NO WAY TO HAPPINESS.
HAPPINESS IS THE WAY.

THERE IS NO WAY TO PEACE.
PEACE IS THE WAY.

AND THE WAY
IS TO BREATHE IN MINDFULLY.

THE WAY IS TO TAKE
ONE MINDFUL STEP

BECAUSE WHEN YOU, UH,
WHEN YOU DO THAT,

UH, THE ENERGY OF MINDFULNESS
IS, UH, GENERATED.

AND IT IS EXACTLY
WITH THAT ENERGY OF MINDFULNESS

THAT YOU CAN RECOGNIZE
THE SUFFERING INSIDE.

AND YOU EMBRACE IT.

AND YOU GET A RELIEF.

- WE'RE NOT HUMAN BEINGS

WHO HAVE OCCASIONAL
SPIRITUAL EXPERIENCES.

WE ARE SPIRITUAL BEINGS WHO HAVE
OCCASIONAL HUMAN EXPERIENCES.

[ BELL TOLLS ]

- IF YOU DON'T HAVE PEACE,
YOU CANNOT OFFER PEACE.

IF YOU DON'T HAVE CALM,
YOU CANNOT OFFER CALM.

IF YOU DON'T HAVE COMPASSION,
YOU CANNOT OFFER COMPASSION.

AND THEREFORE, UH,
YOU HAVE TO WALK, UH, THE TALK.

YOU HAVE TO DO IT FOR YOU FIRST.

IF YOU DON'T KNOW
HOW TO TAKE CARE OF YOURSELF,

IF YOU DON'T KNOW
HOW TO LOVE YOURSELF,

YOU CANNOT TAKE CARE
OF ANOTHER PERSON.

YOU CANNOT LOVE ANOTHER PERSON.

SO SELF-LOVE, SELF-PROTECTION
IS THE FOUNDATION

OF THE LOVE AND PROTECTION
OF ANOTHER PERSON.

- WHEN YOU'RE INVOLVED
IN THE PROCESS,

THE OUTCOME IS GOING TO BE GOOD.

SO, YOU KNOW, I MEAN,
I TRAIN EXECUTIVE LEADERS

FOR LEADERSHIP
AND BUSINESS SKILLS.

I TELL THEM, "PURSUE EXCELLENCE
AND IGNORE SUCCESS,"

BECAUSE IF YOU PURSUE SUCCESS,

THEN YOUR WHOLE BODY
WILL GO INTO STRESS RESPONSE.

WHEN YOU PURSUE EXCELLENCE,

YOUR WHOLE BODY
WILL GO INTO JOY.

AND THE SUCCESS IS GUARANTEED.

IF I'M WALKING
FROM HERE TO THERE,

I SHOULDN'T BE
ALWAYS LOOKING THERE.

I'LL STUMBLE. I SHOULD BE
MINDFUL OF MY WALKING.

IF I'M STUDYING FOR AN EXAM,

I SHOULDN'T BE THINKING
OF THE RESULTS OF THE TEST.

I SHOULD BE STUDYING, OKAY?

THAT'S MINDFULNESS, OKAY?

AND THAT GUARANTEES SUCCESS,
BUT YOU'RE NOT ATTACHED TO IT

BECAUSE YOU KNOW
IT COMES FROM WITHIN.

YOU SEE, PEOPLE WHO ARE ATTACHED

THINK THERE'S SOMETHING
OUT THERE THAT IS THE SOURCE

OF THEIR SUCCESS
OR WHATEVER HAPPINESS.

BUT HAPPINESS, SUCCESS,
ALL THESE THINGS

THAT HUMAN BEINGS PURSUE,
THE SOURCE IS WITHIN YOURSELF.

- THIS IS TRAINING, TRAINING
TO REMEMBER, THAT IN US,

THERE IS THAT... THAT ABILITY
TO BE VERY PEACEFUL,

VERY UNDERSTANDING, VERY LOVING.

BUT WITH THE BUSY LIFE
AND ESPECIALLY

IF WE ARE SURROUND
BY VERY NEGATIVE CONDITION,

WE ARE EASILY IRRITATE.

AND WHEN WE ARE IRRITATE,

WE ARE LIKE, UH, UH, UH,
A POND OF WATER...

VERY TURBULENT.

AND YOU DO NOT SEE ANYTHING
CLEAR.

AND THEN THE PRACTICE

IS TO RESTORE THE STILLNESS
OF THE WATER IN YOU...

THE PEACE IN YOU.

AND WHEN YOU SEE,

YOU ARE MORE LIMPID, MORE CLEAR
IN YOUR MIND.

YOU SEE THING IN TOTALITY.

AND YOU SHOULD SAY
THAT, YOU KNOW, WHEN YOUR...

YOUR MIND IS AGITATE,
YOU LOOK AT THE MOON

AND YOU ONLY SEE A LITTLE PIECE.

BUT WHEN YOUR MIND IS FULL,
IS STILL,

YOU CAN SEE THE WHOLE TOTALITY
OF THE FULL MOON.

- THE DOG MINDFULNESS
IS HELPING US,

BUT OUR LACK OF BEING MINDFUL
IS HURTING THEM.

- SO THERE'S SOMETHING
TO BE SAID THAT NO MATTER

HOW MUCH THE WORLD
WILL CONDEMN SOMEBODY...

DO YOU REMEMBER THE STORY
OF JESUS? HE WAS CONDEMNED, TOO.

NO MATTER HOW MUCH THE WORLD
CONDEMNS THE MAN,

UH, OPEN YOUR HEART
TO WHAT THAT MAN IS SAYING.

THERE MIGHT BE A MESSAGE THERE.

- WHAT'S DIFFICULT
IS FOR THE PSYCHIATRIST

WHO'S GOT 15 MINUTES
TO WRITE A PRESCRIPTION...

IT'S DIFFICULT FOR THEM
TO INTEGRATE MINDFULNESS

INTO THOSE PRACTICES.

FOR PEOPLE WHO HAVE A FULL HOUR,

THEY'RE ABLE TO DO THIS.

BUT THE IRONY OR THE SILLINESS
TO THIS IS THAT A PRESCRIPTION

THAT I GIVE YOU, THAT I WRITE
AND I CAN WRITE EVERY MONTH,

YOU TAKE IT ONCE A DAY,
COMES WITH SIDE EFFECTS,

COSTS YOU,
COSTS THE INSURANCE COMPANY.

MINDFULNESS...
AND I SOMETIMES DO THIS.

I'LL TAKE UP
MY PRESCRIPTION PAD,

AND I'LL SAY, "YOU NEED TO GIVE
ME SOMETHING FOR ANXIETY."

SO I SAY, "I'VE GOT JUST
THE THING FOR YOU,"

AND I'LL WRITE THIS...

"MINDFULNESS,
TAKE DAILY AS NEEDED.

MAY REPEAT AS MANY TIMES
AS YOU WANT."

AND THEN I'LL TAKE OUT THIS
AND I'LL HAND IT TO THEM,

AND THEY'LL LOOK AT ME
AS IF I'M CRAZY.

I'LL SAY,
"THIS IS THE WAY OUT FOR YOU."

- YOU ARE IN A SITUATION
WHERE YOU SUFFER VERY DEEPLY.

THERE IS A WAY TO SUFFER
THAT CAN BRING RELIEF,

AND EVERYONE WANTS TO LEARN
HOW TO SUFFER LIKE THAT

IN ORDER NOT TO SUFFER.

AND IT'S... THE PRACTICE
IS VERY CLEAR.

DON'T BE AFRAID
OF YOUR SUFFERING.

BE WITH IT.

UH, TAKE ONE DEEP BREATH,

COME BACK TO YOURSELF,
AND RECOGNIZE THE SUFFERING

AND TRY TO HAND...
TO HOLD IT DEARLY.

YOU CAN DO THAT BECAUSE, WHILE
YOU ARE BREAKING IN MINDFULLY,

YOU GENERATE THE ENERGY
OF MINDFULNESS.

AND IT IS EXACTLY
WITH THAT ENERGY OF MINDFULNESS

THAT YOU CAN RECOGNIZE
AND EMBRACE YOUR SUFFERING.

OTHERWISE, YOU ARE OVERWHELMED
BY YOUR SUFFERING.

THE PRACTICE OF MINDFUL
BREATHING, THE PRACTICE

OF MINDFUL WALKING HELP GENERATE
THAT ENERGY OF MINDFULNESS.

WITHOUT THAT MINDFULNESS,

YOU ARE OVERWHELMED
BY YOUR SUFFERING.

WITH THAT MINDFULNESS,

YOU ARE ABLE TO RECOGNIZE
YOUR SUFFERING, EMBRACE IT,

AND BE PEACE...
BE AT PEACE WITH IT.

AND THAT IS THE...
HOW YOU LEARN HOW TO SUFFER.

- NOW, AT GALLUP,
WE'VE DONE STUDIES...

I'M PART
OF GALLUP ORGANIZATION...

THAT, IF YOU HAVE
A HAPPY FRIEND,

YOUR HAPPINESS GOES UP BY 15%.

IF YOU HAVE A HAPPY FRIEND
WHO HAS A HAPPY FRIEND,

IT GOES UP ANOTHER 10%.

AND IF THE HAPPY FRIEND'S
HAPPY FRIEND HAS A HAPPY FRIEND,

IT GOES UP AGAIN INCREMENTALLY.

SO, YOU KNOW, YOUR HAPPINESS

IS DEPENDENT ON THE HAPPINESS
OF OTHERS.

AND WE ARE ALL ENTANGLED.

WE ARE ENTANGLED
HORIZONTALLY NOW, UH,

NOT ONLY THROUGH RELATIONSHIPS
BUT THROUGH SOCIAL NETWORKS...

YOU KNOW, TWITTER, FACEBOOK,
THIS, THAT, AND THE OTHER.

THE OTHER DAY,
SOMEBODY ASKED ME ON TWITTER,

"HOW DO I FIND
THE RIGHT PERSON?"

AND, YOU KNOW,
I JUST TWEETED BACK.

I SAID, "INSTEAD OF FINDING
THE RIGHT PERSON,

BECOME THE RIGHT PERSON."

NOW, WITHIN 5 MINUTES,
PEOPLE STARTED RETWEETING IT.

AND IN 5 HOURS, 5 MILLION PEOPLE
WERE PASSING ON THE MESSAGE.

SO, YOU KNOW,
OUR EMOTIONS ARE CONTAGIOUS...

OUR THOUGHTS, OUR INSIGHTS...
AND THESE NETWORKS

ARE TAKING THAT MIND AND PROVING
WHAT THE BUDDAH SAID,

THAT THERE IS NO SEPARATE SELF.

AND NOT ONLY IS THERE
NO SEPARATE SELF HORIZONTALLY

BUT VERTICALLY BECAUSE,
YOU KNOW, YOUR MIND

IS INFLUENCED
BY THE CULTURAL MIND

THAT GOES BACK MILLIONS
OF YEARS.

SO, VERTICALLY, WE... WE...

WE EXCHANGE MEANING
THROUGH EACH OTHER HORIZONTALLY

THROUGH RELATIONSHIPS
AND, THESE DAYS,

THROUGH SOCIAL NETWORKS,

BUT VERTICALLY
THROUGH CULTURE AND HISTORY.

IN OTHER WORDS,
IF YOU GO DEEP ENOUGH,

YOUR MIND IS ALL MINDS EVER
SINCE THE BEGINNING OF TIME.

- BUT IT IS ALSO VERY IMPORTANT
TO BE CAREFUL

AND UNDERSTAND THAT YOU HAVE TO
BE MINDFUL OF YOUR COMPASSION...

THAT THERE ARE PEOPLE
WHO ARE NOT QUALITY PEOPLE.

AND THERE ARE PEOPLE WHO CHOOSE
TO BE LOST EACH AND EVERY DAY.

THERE ARE PEOPLE THAT ARE...

DON'T... IF YOU KEEP
GIVING THEM YOUR LOVE,

THEY'RE NOT GONNA "GET BETTER."

THEY'RE NOT PEOPLE WHO WERE JUST
HURT IN THEIR CHILDHOOD

AND, IF YOU LOVE THEM
AND LOVE THEM AND LOVE THEM,

YOU'RE GONNA FIX THEM.

AND SO, IF YOU JUST KEEP
BEING COMPASSIONATE AND LOVING

AND THEY KEEP BEING MEAN
AND ABUSIVE,

YOUR COMPASSION
IS GONNA MAKE THEM BETTER.

THERE ARE PEOPLE
WHO WAKE UP EVERY DAY,

AND THEY'RE LOST ON PURPOSE.

AND IT IS VERY IMPORTANT FOR YOU
TO BE MINDFUL OF YOURSELF

AND TO OBSERVE PEOPLE
WITH THOUGHTFUL MINDFULNESS...

MINDFUL OF YOURSELF,
MINDFUL OF THEM.

AND BE AWARE IF THAT PERSON IS
CHOOSING TO BE LOST EVERY DAY.

- THE WORLD LOVES DOGS,
BUT IT BEHAVES LIKE A CAT.

YOU KNOW WHAT I MEAN?

SO WHEN IT COMES TO...
WHEN YOU SEE BEHAVIOR...

AND YOU HAVE TO EXCUSE THE CAT

BECAUSE THE CAT
WAS PROGRAMMED THAT WAY.

THE HUMAN IS NOT PROGRAMMED
TO BE SELFISH.

THE HUMAN IS PROGRAMMED
TO BE PACK-ORIENTED.

BUT WHEN THERE'S MONEY INVOLVED,

AND THEN IT
BECOMES SINGLE-ORIENTED.

WHAT EVERYONE WANTS IS TRUST,
RESPECT, AND LOVE.

BUT THAT'S WHAT YOU WANT.

ARE YOU GIVING IT?

THAT'S THE QUESTION.

[ BELL TOLLS ]

- THERE ARE PEOPLE WHO... WHO...
WHO JUST DO THAT.

THEY DON'T NEED ANOTHER PERSON
TO TELL THEM.

THEY HAVE LEARNED
FROM THEIR OWN, UH, SUFFERING.

THEY KNOW THAT,
UH, THEY WASTE THEIR LIFE

IF THEY LIVE, UM,
WITHOUT MINDFULNESS.

AND THE OPPOSITE
OF MINDFULNESS IS FORGETFULNESS.

YOU LIVE IN FORGETFULNESS.
YOU LIVE LIKE A ROBOT.

YOU ARE ON, UH,
AUTOMATIC, UM... PILOT.

AND THERE ARE THOSE OF US, UH,
WHO NEED A FRIEND IN ORDER

TO LEARN HOW TO LIVE MINDFULLY
BY WATCHING THAT FRIEND, UH,

WALKING, SITTING,
DRINKING HIS TEA...

UH, SOMETHING LIKE THAT.

UH, EVERYONE HAS, UH,
THE CAPACITY OF BEING MINDFUL.

UH, YOU CAN DRINK YOUR TEA
MINDFULLY.

YOU CAN DRIVE YOUR CAR
MINDFULLY.

ONLY YOUR MINDFULNESS
LASTS JUST 1 OR 2 SECONDS.

SO IF YOU TRAIN YOURSELF...
AND THEN YOU CAN,

UH, BE MINDFUL FOR LONGER TIMES.

AND WHEN YOU ARE MINDFUL,
YOU ENJOY MORE.

AND, UH, YOU ARE TRULY THERE.

AND YOU LIVE MORE DEEPLY
EVERY MOMENT OF YOUR DAILY LIFE.

AND THAT'S NOT HARD...
HARD WORK.

THAT'S VERY PLEASANT.

- SO SOME PEOPLE
THINK THAT MINDFULNESS IS,

UM, IDENTIFIED WITH BEING
A HIPPIE, WITH BURNING MAN,

WITH SITTING AROUND
SINGING "KUMBAYA,"

UM, YOU KNOW, UH,
SMOKING A LITTLE PEYOTE.

WHATEVER IT IS, IT'S LIKE THIS
REALLY ALTERNATIVE PRACTICE.

BUT, IN REALITY,
MINDFULNESS IS BEING PRACTICED,

UM, IN IVY LEAGUE SCHOOLS, UM,
AT ALL THE MAJOR UNIVERSITIES.

AND A LOT OF, UH, THERAPISTS

AND PSYCHOLOGISTS
ARE DOING IT THEMSELVES,

ALTHOUGH YOU WOULDN'T
KNOW ABOUT IT

BECAUSE THEY'RE NOT
TALKING ABOUT IT.

AND A LOT OF,
UM, PEOPLE WHO ARE, UM,

SERIOUS MEMBERS
OF SOCIETY THAT WOULD...

VERY RESPECTED
WHO WOULDN'T BE, UH,

CONNECTED
WITH A DESERT-DWELLING,

PEYOTE-SMOKING HIPPIE IS...
ARE DOING MINDFULNESS.

- IT'S A RECKONING
WITH YOURSELF EVERY DAY,

WHICH IS ESSENTIALLY A SOLITUDE,

AND A SOLITUDE
THAT'S DISCIPLINED

IN THE SENSE
THAT YOU HAVE TO...

WHEN YOU... WHEN YOU
WANDER OFF INTO THE CLOUDS

OF THOUGHTS THAT YOU HAVE,
YOU GENTLY RETURN TO THE CENTER.

- EVERYONE CAN DO IT.

UM, A BUDDHIST CAN DO IT.

A NON-BUDDHIST CAN DO IT...
A CHRISTIAN,

A JEW, A COMMUNIST.

EVERYONE CAN DO IT.

- LIFE IS SIMPLE.
WE MAKE IT COMPLICATED.

- I THINK,
IF YOU START WITH, SAY,

MINDFUL AWARENESS OF BREATH
AS A LIFESTYLE,

IT SOON BECOMES
A MEDITATIVE EXPERIENCE LIVING.

- THE ONLY WAY
TO DO IT IS TO PRACTICE.

AND IT IS TRUE,
LIKE WITH ANY OTHER SKILL,

WITH ANY OTHER PRACTICE,
THAT THE MORE YOU DO IT,

THE BETTER YOU GET AT IT
AND THE MORE EFFICIENT

IT BECOMES AND THE EASIER
IT IS TO DO.

- NO MATTER WHAT THE SITUATION
IN THE WORLD,

YOU CAN BREATHE THROUGH IT.

- AND THE BREATH IS THE LINK
BETWEEN THE BODY AND THE MIND.

AND THANKS TO THE BREATH,
YOU GO BACK,

AND YOU PAY ATTENTION ONLY
TO THE IN-BREATH...

THE AIR WHICH IS ENTERING
INTO YOUR LUNG.

AND YOU'RE CALM, BREATHING OUT.

YOU'RE RELAXED.

YOU'RE CALM.

YOU'RE RELAXED
WHEN YOU DO IT FOR A WHILE.

AND THEN
YOU TOUCH SLOWLY YOUR PEACE.

AND WHEN YOU HAVE THAT PEACE,
YOU START TO THINK.

AND YOU START TO SPEAK OR ACT.

SO THAT IS THE KEY POINT FOR
THOSE WHO PRACTICE MINDFULNESS.

- THE BREATHING IN
SHOULD BE PLEASANT.

IF, UH, YOU DON'T FEEL PLEASURE
WHEN YOU BREATHE IN...

YOU BREATHE IN, YOU ARE NOT
REALLY PRACTICING CORRECTLY.

UH, IN THE BEGINNING,
YOU MIGHT JUST, UH,

FOCUS YOUR ATTENTION
TO YOUR IN-BREATH.

YOUR IN-BREATH MIGHT BE SHORT,
NOT REALLY PEACEFUL,

BUT YOU ALLOW IT TO BE
LIKE THAT.

YOU JUST ALLOW YOURSELF
TO BREATHE IN AND TO BECOME

AWARE OF YOUR IN-BREATH.

AND IF YOU CONTINUE LIKE THAT,

YOUR IN-BREATH AND OUT-BREATH
WILL BECOME, UH,

DEEPER, MORE HARMONIOUS,

MORE PEACEFUL BY ITSELF ALONE.

THAT IS THE MIRACLE
OF THE PRACTICE.

AND WHEN YOUR IN-BREATH
AND OUT-BREATH

HAS BECOME A LITTLE BIT DEEPER,
SLOWER, MORE PEACEFUL, UH,

YOUR BODY WILL PROFIT FROM IT.

THE STRESS,
THE TENSION IN YOUR B...

BODY WILL BE REDUCED

BECAUSE YOU WILL KNOW YOU KNOW
HOW TO BREATHE IN PEACEFULLY

AND, UH, WITH HARMONY.

AND ALSO, EVEN IF YOU
HAVE A PAINFUL FEELING, UH,

A PAINFUL EMOTION
WITHIN YOURSELF,

AND, UH, MINDFUL BREATHING,
THE PEACEFUL BREATHING,

WILL HELP
YOU TO SUFFER LESS RIGHT AWAY.

- WHEN I WAKE UP,
I TRAIN MYSELF TO SEE THAT,

"AH, I HAVE 24 HOUR
TO LIVE DEEPLY."

IT DOESN'T MEAN
THAT MY DAY IS ONLY WONDERFUL.

I HAVE MANY STRESSFUL THINGS
TO DO.

BUT I SAY THAT I VOW TO MAKE
MY DAYS MORE RELAXING,

EVEN I HAVE A LOT OF...
OF, UH, EXPIRING DATE,

UH, PROJECT TO FINISH.

BUT I HAVE TO DO THAT
IN ORDER TO REMIND MYSELF.

THAT IS THE FIRST ACT.

THEN, I... I...
I GO START TO STAND UP AND WALK.

AND I WALK MINDFULLY.

THAT TAKES TRAINING.
IT'S NOT EASY.

- I DON'T SEE A DOG AS A STUDENT.

I SEE A DOG AS A TEACHER.

WHAT THE HUMAN HAVE TO DO

IS TO HUMBLE HIMSELF
AND LEARN FROM AN ANIMAL.

'CAUSE A HUMAN ALWAYS
WANT TO TEACH THE ANIMAL.

- FOR A BUSINESSMAN WALKING
FROM ONE BUILDING TO ANOTHER,

UH, HE MIGHT ENJOY
EVERY STEP HE MAKE.

UH, HE HAS TO MAKE A DECISION,
OF COURSE.

BUT WHILE WALKING, HE...

HE MIGHT LIKE TO ENJOY
EVERY STEP THAT HE MAKES.

AND IF HE GET, UM, THE PEACE,
THE JOY WHILE WALKING,

WHEN HE ARRIVE, HE IS FRESH,

AND HE CAN MAKE
A BETTER DECISION.

- QUIET DOESN'T MEAN CALM.

HE'S SITTING DOWN,
WHICH A LOT OF PEOPLE

INTERPRET AS HE'S CALM... NO.

QUIET AND CALM
IS TWO DIFFERENT THINGS.

A LOT OF PEOPLE SAY,
"I AM CALM, CESAR."

THEY'RE QUIET.

THIS IS CALM.

NOT CALM.
CALM.

- WITH MINDFULNESS PRACTICE
AND MEDITATION,

YOU CAN TURN ON THE GOOD GENES
AND TURN OFF THE BAD GENES.

THERE ARE ABOUT 500 GENES,
400 TO 500 GENES,

THAT INFLUENCE THINGS
LIKE INFLAMMATION,

UM, AUTOIMMUNE ILLNESSES,
HEART DISEASE,

AND CERTAIN TYPES OF CANCER.

WITHIN 4 MONTHS,

YOU CAN TURN ON THE GOOD ONES
AND TURN OFF THE BAD ONES, UH,

THROUGH THE FOLLOWING THINGS...

GOOD SLEEP, MEDITATION,
MINDFULNESS,

EXERCISE, HEALTHY RELATIONSHIPS,
AND A REASONABLY GOOD DIET,

WHICH MEANS NOT EATING ANYTHING

THAT COMES IN A CAN
OR HAS A LABEL.

SO THAT IS
GENETIC INDETERMINISM,

WHICH MEANS REGULATING
YOUR OWN GENES,

AND THEN NEUROPLASTICITY...

WHEN YOU CHANGE
YOUR BRAIN STRUCTURE

THROUGH MINDFUL PRACTICES,
YOU'RE GOING THROUGH THE GENES.

YOU KNOW, WHEN NEURONS THAT FIRE
TOGETHER WIRE TOGETHER,

YOU'RE LAYING DOWN NEW PROTEINS.

IN ORDER
TO LAY DOWN NEW PROTEINS,

YOU'VE GOT TO GO THROUGH DNA.

YOU'VE GOT TO GO THROUGH
WHAT IS CALLED TRANSCRIPTION

AND TRANSLATION.

SO YOU'RE ACTUALLY TURNING ON
GENES TO DO THAT.

- I HAVE SAID THAT, UH, THERE ARE
PEOPLE WHO LEARN FROM...

FROM THEMSELVES,
FROM THEIR OWN SUFFERING,

AND THERE ARE THOSE
WHO CAN LEARN FROM A FRIEND,

FROM A TEACHER.

WE HAVE TO LEARN
THERE ARE THOSE WHO READ BOOKS

AND KNOW
HOW TO READ BY THEMSELVES.

THERE ARE THOSE WHO NEED TO GO
TO A TEACHER, UH,

TO A GROUP OF FRIENDS.

WE HAVE TO LEARN.

AND THE BEST THING
YOU MIGHT OFFER...

BEST GIFT
YOU CAN MAKE TO A FRIEND

MIGHT BE TO TELL HIM
OR TO TELL HER HOW TO LIVE,

UH, HIS OR HER LIFE
MORE DEEPLY, MORE MINDFULLY.

UH, BUT, UH,

YOU CANNOT DO THAT UNLESS YOU
KNOW HOW TO DO IT.

YOU HAVE TO LEARN TO...

TO LIVE, UH,
YOUR LIFE MINDFULLY.

UH, YOU HAVE TO...

YOU... YOU...
YOU HAVE THE CAPACITY

OF ARRIVING IN THE HERE
AND THE NOW,

FEELING AT HOME
IN THE HERE AND THE NOW

BEFORE YOU CAN HELP
ANOTHER PERSON.

AND ONE PERSON LIVING LIKE THAT
CAN HELP SO MANY PEOPLE.

[ BELL TOLLS ]

- SO, HOW DO WE THEN
BEGIN TO INTEGRATE MINDFULNESS?

I THINK THERE HAS TO BE A POINT
AT WHICH YOU SAY,

"WHAT I'M DOING
ISN'T WORKING FOR ME.

THE OTHER SOLUTIONS, TALKING
TO MY FRIENDS,

ISN'T WORKING FOR ME,"
IF IT ISN'T.

"AND SO I NOW
NEED TO DO SOMETHING ELSE."

THE PROBLEM IS THAT,
FOR A LOT OF WESTERNERS,

THEY ARE SO USED
TO VERY RAPID RESULTS,

WHERE EVERYTHING IS,
UH... "I WANT THIS NOW."

UM, THE PRACTICE OF MINDFULNESS

CAN SOMETIMES TAKE MUCH LONGER
THAN A PILL DOES.

SO CERTAINLY, A LINE
OF COCAINE OR A LINE OF...

OR A SHOT OF HEROIN OR...
OR A DRUG, UM,

IS GONNA MAKE YOU FEEL
BETTER MUCH QUICKER.

AT THE END OF THE DAY, THOUGH,

IS THAT THE AFTERMATH
OF THAT LINE OF COCAINE

AND THE HEROIN
IS TREMENDOUS UNHAPPINESS.

SO IT'S A SHORT-TERM SOLUTION
TO A LONG-TERM PROBLEM.

- IT'S BIOLOGICALLY
INGRAINED IN US TO...

TO LIVE IN A WAY THAT IS THE...

OF THE LEAST RESISTANCE,

THE WAY THAT IS EASIEST
AND ALSO JUST SAFEST,

LIKE OUR ANCESTORS, ANIMALS,

FIRST HUMAN BEINGS
WHEN THEY LIVED IN A CAVE.

THEY HAD... THE MOST
IMPORTANT THING WAS TO SURVIVE,

TO BE SAFE.

SO WE DEVELOPED INSTINCTS
THAT HELPED US.

IF WE HEAR A NOISE,
WE WILL, YOU KNOW...

WE WILL HAVE A FIGHT-OR-FLIGHT
RESPONSE IMMEDIATELY.

OR WE SEE SOMETHING,
WE IMMEDIATELY CATEGORIZE IT

SO THAT WE CAN MAKE
A VERY QUICK DECISION

WHETHER IT IS SOMETHING SAFE
OR SOMETHING UNSAFE.

SO THAT WAS DEVELOPED VERY EARLY
IN OUR HISTORY AS LIVING BEINGS.

AND SO THAT'S
MUCH MORE INGRAINED.

THE CAPACITY TO BE AWARE,
THE CAPACITY TO RECOGNIZE,

TO... TO... TO...

THOSE ARE MUCH MORE DEVELOPED,
AND THEY HAVE...

THEY HAVE BEEN DEVELOPED
MUCH LATER IN OUR HISTORY,

ESPECIALLY THE EVOLUTIONARY
OF HUMAN BEINGS,

OF THE HOMO SAPIENS.

SO WHEN WE HAVE THE...
THE BRAIN, THE CORTEX DEVELOPED,

THAT'S A COURSE OF OUR CAPACITY,
LIKE MINDFULNESS, AWARENESS,

COMPASSION, ALTRUISM.

BUT THOSE ARE DEVELOPED
MUCH LATER.

SO, FOR US,
WE LIVE WITH OUR INSTINCTS.

AND THAT'S EASIER.

AND IT'S QUICKER.

WE CAN MAKE A QUICK DECISION,

AND THAT'S
WHY I WAS SHARING LATER

THAT LIFE CAN BE VERY MONOTONOUS
BECAUSE WE LOOK AT SOMETHING,

WE MEET IT,
WE MAKE A CONCLUSION...

"OH, IT'S A TREE,
IT'S AN ANIMAL, IT'S THAT,

YOU KNOW, FRIEND,
OR THAT'S MY WIFE OR SOMETHING."

AND WE MAKE THAT DECISION
IMMEDIATELY.

AND, SO, THEN IT IS OVER.

THE BRAIN DOESN'T PROCESS
ANYMORE.

WE DON'T SEE THE SITUATION,
THE PERSON ANYMORE.

AND THE BRAIN SHUTS DOWN AND
LOOK FOR ANOTHER NEW STIMULUS.

YOU SEE?

BUT LEARNING TO BE MINDFUL,
IT TAKES MORE WORK

BECAUSE IT TAKES US TO STILL
THE MIND, TO QUIET THE MIND,

SO THAT THE BRAIN DOESN'T JUST
MAKE A TOP-DOWN CONTROL,

A TOP-DOWN DECISION
TO SAY, "THAT IS THAT."

BUT WE KEEP THE MIND QUIET

SO THAT WE CONTINUE TO PROCESS
THAT STIMULUS, THAT PERSON.

THAT... THAT MAY BE OUR WIFE,
OUR CHILDREN, OURSELVES,

OUR FEELINGS, OUR BODY.

THE BRAIN CONTINUES TO BE
IN TOUCH WITH THAT IN A NEW WAY

WE CALL THE BEGINNER'S MIND.

WE ARE IN TOUCH WITH IT...
NEW EVERY MOMENT.

AND IT IS A MENTAL TRAINING.

WE HAVE THAT CAPACITY WITHIN US.

BUT THE OUTER CAPACITY
OF, YOU KNOW,

RELYING ON OUR INSTINCTS,

THAT'S MUCH MORE INGRAINED
AND MUCH EASIER AND QUICKER.

- PEOPLE HAVE BEEN BAMBOOZLED
AND HYPNOTIZED INTO HARD WORK,

EXACTING PLANS,
DRIVING AMBITION,

WHICH IS THE PERFECT RECIPE
FOR FAILURE.

OKAY, IT'S PART OF THE...
WHAT DO YOU CALL IT?

JUDEO-CHRISTIAN ETHIC...
WORK HARD, MAKE PLANS,

UM, BE AMBITIOUS,
BEAT THE OTHER GUY, ET CETERA.

AND IT'S THE PERFECT, UH, RECIPE
FOR FAILURE BECAUSE,

EVEN WHEN YOU GET THERE,
YOU WON'T BE A HAPPY PERSON.

- BUT IT'S AN EXPLANATION OF,

"WHAT'S THE DIFFERENCE
BETWEEN HAPPINESS AND PLEASURE?"

AND YOU KNOW, PLEASURE
IS THE THING THAT YOU DO,

AND YOU GET IT RIGHT NOW.

YOU'RE... AND IT'S ALL GREAT
RIGHT THAT SECOND.

AND HAPPINESS IS THE CHOICE
THAT YOU MAKE THAT SUSTAINS.

AND I REALLY THINK IT GETS
REALLY SIMPLE TO PICK, YOU KNOW?

IF I HAVE THREE MARTINIS,
I'M GONNA GET A GREAT, BIG BUZZ,

AND I'M GONNA
FEEL REALLY CRAPPY TOMORROW.

IF I DON'T HAVE THREE MARTINIS
BUT I SIT WITH MY FRIENDS

AND DO THE MINDFUL THING,

I'M GONNA HAVE A LOT
OF FUN RIGHT NOW,

AND I'M GONNA HAVE A LOT
OF FUN TOMORROW.

- MY MIND IS WITH MY STEP.

AND THEN
WHEN I ENTER INTO THE WASHROOM,

I OPEN THE WATER TAP
TO CLEAN MY FACE,

BUT MY MIND
IS WITH THE WATER TAP.

AND WHEN I OPEN THE WATER,
I SEE THE WATER.

AND THEN, SOMETIMES,
MY MIND IS SO DEEP

THAT I SEE SOMETHING THAT...

USUALLY,
IF MY MIND IS NOT THERE,

I DO NOT SEE, LIKE, THE WATER.

OUR ANCESTOR DO NOT HAVE WATER
IN OUR WASHROOM LIKE THAT.

THEY HAVE TO GO FAR
AND PICK UP THE WATER.

AND IN SOME AREA, THEY
ARE SO... VERY LITTLE WATER.

AND... AND HERE,
THE WATER FLOW CLEAN.

AND I ONLY SWITCH THE WATER TAP.

IN THE LEFT SIDE,
IT WILL BE COLD WATER.

IN THE RIGHT SIDE,
WILL BE HOT WATER.

AND IT'S SO WONDERFUL.

AND SO I FEEL THAT,

"OH, ALL IN THE WISDOM
OF MANY GENERATION...

OF PREVIOUS GENERATION,

THE PLUMBER,
THE ENGINEER TO MAKE...

TO BRING THAT WONDERFUL WATER."

HOT WATER IN THE COLD WINTER
I HAVE SO WARM.

HOT WATER IS...
I CANNOT TAKE IT FOR GRANTED.

WHEN I SEE DEEPLY LIKE THAT,
I'M SO HAPPY.

- THE BOTTOM LINE IS
THAT MINDFULNESS IS A CLEANER,

SIDE-EFFECT-FREE WAY
TO LONGER-TERM MENTAL HEALTH,

STABILITY, WAY OF BEING
THAN ANY OF THESE OTHER

SHORT-TERM SOLUTIONS
THAT COME WITH SIDE EFFECTS.

- YOU HAVE THE POTENTIAL
FOR GREATNESS.

YOU'RE A FIELD
OF INFINITE POSSIBILITIES.

YOUR INTENTIONS
ARE VERY POWERFUL.

YOU HAVE INFINITE CREATIVITY.

AND YOU'RE CONNECTED
TO ALL THAT EXISTS,

NOT ONLY NOW, BUT IN THE PAST
AND IN THE FUTURE.

YOU ARE THE IMMEASURABLE
POTENTIAL OF ALL THAT WAS,

ALL THAT IS,
AND ALL THAT WILL EVER BE.

- ♪ EVERY MORNING,
WHEN I WAKE UP ♪

♪ HMM

♪ I AM HAPPY

- LIFE IS A MIRACLE.

WHEN YOU BREATHE IN MINDFULLY,

YOU MIGHT GET INSIGHT THAT YOU
ARE ALIVE... STILL ALIVE.

AND TO SEE THAT YOU ARE ALIVE
IS ONLY A MIRACLE.

A PERSON
WHO IS ALREADY DEAD CANNOT

BREATHE IN ANYMORE, CANNOT
TAKE ANOTHER STEP ANYMORE.

SO WHEN YOU BREATHE IN MINDFULLY

OR WHEN YOU MAKE A STEP
MINDFULLY,

YOU REALIZE THE MIRACLE
OF BEING ALIVE.

AND THAT MIRACLE
CAN HAPPEN IN EVERY MOMENT.

[ BELL TOLLS ]

♪♪

[ BELL TOLLS ]