The monastic community is practicing during the Rainy Season Retreat from January 4 to March 14 at Deer Park Monastery with the lay community. This 83-minute Dharma talk in the Ocean of Peace Meditation Hall takes place on Sunday, January 18, 2004, at the beginning of the third week.

About five minutes are spent working through technical difficulties before the talk begins. During that time Thầy reflects on the freshness of the air in Deer Park and the upcoming Year of the Monkey. The monkey is in the mind; our practice is not to force the monkey to stop but to become aware of the movement of the mind. We don’t try to suppress our mind.

Last time we spoke about how to become fully present and fully alive. The practice is so easy that it would be a pity if you don’t do it. The power and energy of mindfulness is available because we all have the seed of mindfulness in our consciousness. If we keep the energy of mindfulness, concentration, and insight then we are good continuations of the Buddha. But we also live in forgetfulness, and we can transform this with the flower of mindfulness. Garbage and flowers: we are like organic gardeners who can produce the flowers of peace and happiness. Our happiness arises from elements of affliction, and we don’t need to be afraid of the garbage. We don’t need to run away from our pain and sorrow.

Mindful Breathing Exercises. The Buddha offered very simple and effective methods of practice. We can master these methods and no longer be afraid of sickness, fear, despair, or even death.

1. The first exercise is simply breathing in and out—simple identification and awareness. When mindfulness is there, concentration is there too; concentration is born from mindfulness. This practice is a gift, and when we practice mindfulness, we are a Buddha.

2. The second exercise is long and short breathing, following our breath all the way through. Breathing in a long breath, I know I am breathing in a long breath; breathing in a short breath, I know I am breathing in a short breath. Don’t try to force your breath; just turn on the light of mindfulness. It is like the sunshine and the flower: our in-breath and out-breath are like a flower. Body, mind, and breath are interconnected; they can become one, inheriting the energy of mindfulness and concentration brought about by mindful breathing. Enjoy your in-breath and out-breath from beginning to end.

3. The third exercise is awareness of the whole body. Breathing in, I am aware of my body; breathing out, I am aware of my body. This is a practice of going home to your body and being present, reconciling with your body. Awareness is already enlightenment. We recognize our body as a formation, and this practice can help to heal the body. Practice with a smile—it’s yoga of the mouth.

Awareness of feelings is the fifth exercise. Breathing in, I feel joy; breathing out, I feel joy. Joy and happiness are mental formations for our nourishment and healing. We start with these seeds before moving to feelings that cause suffering. This is not auto-suggestion; joy and happiness can be born if we know how to touch the seed. One way to bring joy is to let go—maybe something we believe to be crucial to our happiness.

Thầy offers very specific methods to practice meditation using these exercises. Everyone can succeed with these exercises.

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