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The Art of Living Happily

Thich Nhat Hanh · October 25, 2010 · Thailand

To practice as a bell master, one bows to the bell, holding it like a jewel in the heart of a lotus flower. A specific verse is memorized to coordinate with the breath: Body, speech and mind in perfect oneness. I send my heart along with the sound of this bell. May all those who listen to me awaken from their forgetfulness and transcend the path of anxiety and sorrow. A half sound is produced first to allow listeners to prepare by stopping thinking and returning to the breath. The full sound follows, offering an opportunity to enjoy breathing in and out three times, silently reciting: I listen, I listen. This wonderful sound brings me back to my true home. This is repeated for three full sounds, bringing peace to the family morning and evening.

The first exercise of mindful breathing is to recognize the in-breath and out-breath. The second exercise is to follow the breath all the way through, without forcing it to be long or short. In walking meditation, this can be practiced by taking steps while breathing, using the phrases This is it for the in-breath and No seeking anymore for the out-breath. The third exercise is to become aware of the whole body, bringing the mind home to the body to be established in the here and the now. The fourth exercise is to release tension in the body. Mindfulness is used to scan the body like a farmer recognizing seeds, embracing specific parts like the eyes, heart, or liver to soothe pain and accelerate healing.

The fifth and sixth exercises are generating a feeling of joy and generating a feeling of happiness. A practitioner is a maker of joy and happiness, which is achieved through letting go of ideas about what is required to be happy. By recognizing the countless conditions of happiness already available—such as having eyes in good condition or a functioning heart—mindfulness becomes a source of happiness. Concentration is the third source of energy; drinking tea or brushing teeth with mindfulness and concentration allows one to be established in the present moment.

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