Practice


The Art of Mindful Living

Wake Up Together

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Thay’s key teaching is the Art of Mindful Living. It is the continuous practice of cultivating mindfulness, the energy of being aware and awake to the present moment, in order to touch life deeply in every moment of our daily lives. To be mindful is to be truly alive, present and at one with those around you and with what you are doing.

Living in a fast-paced society like ours, we tend to forget many wonders of life that are available in the here and now. Thay teaches us to listen to the sound of the bell, come back to the present moment and get in touch with its many wonders: A leisure walk, a playful song of the birds, or a cup of tea with our friends can be great source of joy and happiness that we can cultivate in our daily lives.

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Breathing

Our breathing is a stable solid ground that we can take refuge in. Regardless of our internal weather – our thoughts, emotions and perceptions, our breathing is always with us like a faithful friend. Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind.

We feel the flow of air coming in and going out of our nose. We feel how light and natural, how calm and peaceful our breathing functions. At any time, while we are walking, gardening, or typing, we can return to this peaceful source of life.

We may like to recite:

“Breathing in I know that I am breathing in.
Breathing out I know that I am breathing out.”

We do not need to control our breath. Feel the breath as it actually is. It may be long or short, deep or shallow. With our awareness it will naturally become slower and deeper. Conscious breathing is the key to uniting body and mind and bringing the energy of mindfulness into each moment of our life.

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Sitting Meditation

Sitting meditation is like returning home to give full attention to and care for our self. We sit upright with dignity, and return to our breathing. We bring our full attention to what is within and around us. We let our mind become spacious and our heart soft and kind. Like the peaceful image of the Buddha on the altar, we too can radiate peace and stability. The purpose of sitting meditation is to enjoy. Don’t try to attain anything!

Sitting meditation is very healing. We realize we can just be with whatever is within us – our pain, anger, and irritation, or our joy, love, and peace. We are with whatever is there without being carried away by it. Let it come, let it stay, then let it go. No need to push, to oppress, or to pretend our thoughts are not there. Observe the thoughts and images of our mind with an accepting and loving eye. We are free to be still and calm despite the storms that might arise in us.

If our legs or feet begin to hurt during the sitting, we are free to adjust our position quietly. We can maintain our concentration by following our breathing and slowly and attentively change our posture. At the end of the sitting meditation session, allow a few minutes to massage your legs and feet before standing up again.

We can find suggestions for guided meditations in Thay’s book “The Blooming of a Lotus”.

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Listening to a Dharma Talk

When we have the opportunity to attend Dharma talks by our teacher, please arrive early for the talk so that we may have enough time to find a seat and establish ourselves in a peaceful state of mind. Please listen to the talks with an open mind and a receptive heart. If we listen only with our intellect, comparing and judging what is said to what we already think we know or what we have heard others say, we may miss the chance to truly receive the message that is being transmitted.

The Dharma is like rain. Let it penetrate deeply into our consciousness, watering the seeds of wisdom and compassion that are already there. Absorb the talk openly, like the earth receiving a refreshing spring rain. The talk might be just the condition our tree needs to flower and bear the fruits of understanding and love.

Out of respect for the teachings and the teacher, we are asked to sit on a cushion or a chair during the teachings and not to lie down. If we feel tired during the talk, mindfully shift our position and practice deep breathing and gentle massage for one or two minutes to bring fresh oxygen to our brain and the areas of fatigue in our body. Please refrain from talking, or making disturbing noises in the hall during the Dharma talk. If it is absolutely necessary to leave the hall during the talk please do so with a minimum of disturbance to others.

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Walking Meditation

Wherever we walk, we can practice meditation. This means that we know that we are walking. We walk just for walking. We walk with freedom and solidity, no longer in a hurry. We are present with each step.

Walking in this way should not be a privilege. We should be able to do it in every moment. Look around and see how vast life is, the trees, the white clouds, the limitless sky. Listen to the birds. Feel the fresh breeze. Life is all around and we are alive and healthy and capable of walking in peace.

Let us walk as a free person and feel our steps get lighter. Let us enjoy every step we make. Each step is nourishing and healing. As we walk, imprint our gratitude and our love on the earth.

We may like to use a gatha as we walk. Taking two or three steps for each in-breath and each out-breath.

Breathing in: “I have arrived” – Breathing out: “I am home”
Breathing in: “In the here” – Breathing out: “In the now”
Breathing in: “I am solid” – Breathing out: “I am free”
Breathing in: “In the ultimate” – Breathing out: “I dwell”

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Ten Mindful Movements

Taking care of our body is an important practice. We need our body to be healthy in order for us to practice. Practicing Mindful Movements and Deep Relaxation can support our health and happiness in the practice, and keep us in touch with our body.

These exercises allow us to listen deeply to our bodies. We learn to be gentle with ourselves and to give ourselves space to understand and to grow. Practicing in this way our body becomes our friend. Compassion towards ourselves will penetrate into our interactions with others. How we walk, move, sit, and hold our body are reflections of our states of mind. When we move with ease, others around us will also feel light and relaxed in our presence.

The Ten Mindful Movements are a wonderful way of connecting your mind and body in mindfulness. They are a way to touch the sky, to smile at your own body, and to touch your heart. When you do them, please enjoy each part of each movement. Do what you can. They are not like aerobics, where you have to move as quickly as possible. There is no need to rush. It will bring you joy.

Video on Ten Mindful Movements:

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Stick Exercise

Video on stick exercise:

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Mindful Meal

Eating a meal together is a meditative practice. We should try to offer our presence for every meal. As we serve our food we can already begin practicing. Serving ourselves, we realize that many elements, such as the rain, sunshine, earth, air and love, have all come together to form this wonderful meal. In fact, through this food we see that the entire universe is supporting our existence.

Before eating, the bell will be invited for three sounds and we can enjoy breathing in and out while practicing the Five Contemplations.

Introducing the Five Contemplations

The Buddha, the Awakened One, invites us to enjoy our meal in mindfulness, establishing ourselves in the present moment so that we can be aware of the food in front of us and of the community surrounding us. We eat in such a way that makes peace, joy, brotherhood and sisterhood possible during the whole time of eating.

The Five Contemplations

  1. This food is the gift of the whole universe, the earth, the sky, numerous living beings, and much hard and loving work.
  2. May we eat and live in mindfulness and gratitude so as to be worthy to receive this food.
  3. May we recognize and transform unwholesome mental formations, especially our greed, and learn to eat in moderation.
  4. May we keep our compassion alive by eating in such a way that we reduce the suffering of living beings, preserve our planet, and reverse the process of global warming.
  5. We accept this food in order to nurture our brotherhood and sisterhood, build our Sangha, and nourish our ideal of serving living beings.

We should take our time as we eat, chewing each mouthful at least 30 times, until the food becomes liquefied. This aids the digestive process. Let us enjoy every morsel of our food and the presence of the dharma brothers and sisters around us. Let us establish ourselves in the present moment, eating in such a way that solidity, joy and peace be possible during the time of eating.

Upon finishing our meal, we take a few moments to notice that we have finished, our bowl is now empty and our hunger is satisfied. Gratitude fills us as we realize how fortunate we are to have had this nourishing food to eat, supporting us on the path of love and understanding.

We may also like to say the following gatha:

“The meal is finished.
My hunger is satisfied.
I vow to live for the benefit of all beings.”

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Total Relaxation

Guided total relaxation by sister Dan Nghiem – mp3

This is an example of how to guide yourself or others in Total Relaxation. Allowing your body to rest is very important. When your body is at ease and relaxed, your mind will also be at peace. The practice of Total Relaxation is essential for your body and mind to heal. Please take the time to practice it often. Although the following guided relaxation may take you thirty minutes, feel free to modify it to fit your situation. You can make it shorter – just five to ten minutes when you wake up in the morning, before going to bed in the evening, or during a short break in the middle of a busy day. You can also make it longer and more in-depth. The most important thing is to enjoy it.

“Lie down comfortably on your back on the floor or on a bed. Close your eyes. Allow your arms to rest gently on either side of your body and let your legs relax, turning outwards.

As you breathe in and out, become aware of your whole body lying down. Feel all the areas of your body that are touching the floor or the bed you are lying on; your heels, the backs of your legs, your buttocks, your back, the back of your hands and arms, the back of your head. With each out-breath, feel yourself sink deeper and deeper into the floor, letting go of tension, letting go of worries, not holding on to anything.

As you breathe in, feel your abdomen rising, and as your breathe out, feel your abdomen falling. For several breaths, just notice the rise and fall of your abdomen.

Now, as you breathe in, become aware of your two feet. As you breathe out, allow your two feet to relax. Breathing in, send your love to your feet, and breathing out, smile to your feet. As you breathe in and out, know how wonderful it is to have two feet that allow you to walk, to run, to play sports, to dance, to drive, to do so many activities throughout the day. Send your gratitude to your two feet for always being there for you wherever you need them.

Breathing in, become aware of your right and left legs. Breathing out, allow all the cells in your legs to relax. Breathing in, smile to your legs, and breathing out, send them your love. Appreciate whatever degree of strength and health is there in your legs. As you breathe in and out, send them your tenderness and care. Allow them to rest, sinking gently into the floor. Release any tension you may be holding in your legs.

Breathing in, become aware of your two hands lying on the floor. Breathing out, completely relax all the muscles in your two hands, releasing any tension you may be holding in them. As you breathe in, appreciate how wonderful it is to have two hands. As you breathe out, send a smile of love to your two hands. Breathe in and out, be in touch with all the things your two hands allow you to do: to cook, to write, to drive, to hold the hand of someone else, to hold a baby, to wash your own body, to draw, to play a musical instrument, to type, to build and fix things, to pet an animal, to hold a cup of tea. So many things are available to you because of your two hands. Just enjoy the fact that you have two hands and allow all the cells in your hands to really rest.

Breathing in, become aware of your two arms. Breathing out, allow your arms, to fully relax. As you breathe in, send your love to your arms, and as you breathe out, smile to them. Take the time to appreciate your arms and whatever strength and health are there in your arms. Send them your gratitude for allowing you to hug someone else, to swing, to help and serve others, to work hard—cleaning the house, mowing the lawn, to do so many things throughout the day. Breathing in and out, allow your two arms to let go and rest completely on the floor. With each out-breath, feel the tension leaving your arms. As you embrace your arms with your mindfulness, feel joy and ease in every part of your two arms.

Breathing in, become aware of your shoulders. Breathing out, allow any tension in your shoulders to flow out into the floor. As you breathe in, send your love to your shoulders, and as you breathe out, smile with gratitude to them. Breathing in and out, be aware that you may have allowed a lot of tension and stress to accumulate in your shoulders. With each exhalation, allow the tension to leave your shoulders, feeling them relax more and more deeply. Send them your tenderness and care, knowing that you do not want to put too much strain on them, but that you want to live in a way that will allow them to be relaxed and at ease.

Breathing in, become aware of your heart. Breathing out, allow your heart to rest. With your in-breath, send your love to your heart. With your out-breath, smile to your heart. As you breathe in and out, get in touch with how wonderful it is to have a heart still beating in your chest. Your heart allows your life to be possible, and it is always there for you, every minute, every day. It never takes a break. Your heart has been beating since you were a four-week-old fetus in your mother’s womb. It is a marvelous organ that allows you to do everything you do throughout the day. Breathe in and know that your heart also loves you. Breathe out and commit to live in a way that will help your heart to function well. With each exhalation, feel your heart relaxing more and more. Allow each cell in your heart to smile with ease and joy.

Breathing in, become aware of your stomach and intestines. Breathing out, allow your stomach and intestines to relax. As you breathe in, send them your love and gratitude. As you breathe out, smile tenderly to them. Breathing in and out, know how essential these organs are to your health. Give them the chance to rest deeply. Each day they digest and assimilate the food you eat, giving you energy and strength. They need you to take the time to recognize and appreciate them. As you breathe in, feel your stomach and intestines relaxing and releasing all tension. As you breathe out, enjoy the fact that you have a stomach and intestines.

Breathing in, become aware of your eyes. Breathing out, allow your eyes and the muscles around your eyes to relax. Breathing in, smile to your eyes, and breathing out, send them your love. Allow your eyes to rest and roll back into your head. As you breathe in and out, know how precious your two eyes are. They allow you to look into the eyes of someone you love, to see a beautiful sunset, to read and write, to move around with ease, to see a bird flying in the sky, to watch a movie—so many things are possible because of your two eyes. Take the time to appreciate the gift of sight and allow your eyes to rest deeply. You can gently raise your eyebrows to help release any tension you may be holding around your eyes.”

Here you can continue to relax other areas of your body, using the same pattern as above.

“Now, if there is a place in your body that is sick or in pain, take this time to become aware of it and send it your love. Breathing in, allow this area to rest, and breathing out, smile to it with great tenderness and affection. Be aware that there are other parts of your body that are still strong and healthy. Allow these strong parts of your body to send their strength and energy to the weak or sick area. Feel the support, energy, and love of the rest of your body penetrating the weak area, soothing and healing it. Breathe in and affirm your own capacity to heal, breathe out and let go of the worry or fear you may be holding in your body. Breathing in and out, smile with love and confidence to the area of your body that is not well.

Finally, breathing in, become aware of the whole of your body lying down. Breathing out, enjoy the sensation of your whole body lying down, very relaxed and calm. Smile to your whole body as you breathe in, and send your love and compassion to your whole body as you breathe out. Feel all the cells in your whole body smiling joyfully with you. Feel gratitude for all the cells in your whole body. Return to the gentle rise and fall of your abdomen.”

If you are guiding other people, and if you are comfortable doing so, you can now sing a few relaxing songs or lullabies.

“To end, slowly stretch and open your eyes. Take your time to get up, calmly and lightly. Practice to carry the calm and mindful energy you have generated into your next activity and throughout the day.”

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Dharma Discussion

Dharma Discussion is an opportunity to benefit from each other’s insights and experience of the practice. It is a special time for us to share our experiences, our joys, our difficulties and our questions relating to the practice of mindfulness. By practicing deep listening while others are speaking, we help create a calm and receptive environment. By learning to speak out about our happiness and our difficulties in the practice, we contribute to the collective insight and understanding of the Sangha.

Please base our sharing on our own experience of the practice rather than about abstract ideas and theoretical topics. We may realize that many of us share similar difficulties and aspirations. Sitting, listening and sharing together, we recognize our true connections to one another.

Please remember that whatever is shared during the Dharma Discussion time is confidential. If a friend shares about a difficulty he or she is facing, respect that he or she may or may not wish to talk about this individually outside of the Dharma Discussion time.

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The Five Mindfulness Trainings

The Five Mindfulness Trainings represent the Buddhist vision for a global spirituality and ethic. They are a concrete expression of the Buddha’s teachings on the Four Noble Truths and the Noble Eightfold Path, the path of right understanding and true love, leading to healing, transformation, and happiness for ourselves and for the world. To practice the Five Mindfulness Trainings is to cultivate the insight of interbeing, or Right View, which can remove all discrimination, intolerance, anger, fear, and despair. If we live according to the Five Mindfulness Trainings, we are already on the path of a bodhisattva. Knowing we are on that path, we are not lost in confusion about our life in the present or in fears about the future.

1. Reverence For Life

Aware of the suffering caused by the destruction of life, I am committed to cultivating the insight of interbeing and compassion and learning ways to protect the lives of people, animals, plants, and minerals. I am determined not to kill, not to let others kill, and not to support any act of killing in the world, in my thinking, or in my way of life. Seeing that harmful actions arise from anger, fear, greed, and intolerance, which in turn come from dualistic and discriminative thinking, I will cultivate openness, non-discrimination, and non-attachment to views in order to transform violence, fanaticism, and dogmatism in myself and in the world.

2. True Happiness

Aware of the suffering caused by exploitation, social injustice, stealing, and oppression, I am committed to practicing generosity in my thinking, speaking, and acting. I am determined not to steal and not to possess anything that should belong to others; and I will share my time, energy, and material resources with those who are in need. I will practice looking deeply to see that the happiness and suffering of others are not separate from my own happiness and suffering; that true happiness is not possible without understanding and compassion; and that running after wealth, fame, power and sensual pleasures can bring much suffering and despair. I am aware that happiness depends on my mental attitude and not on external conditions, and that I can live happily in the present moment simply by remembering that I already have more than enough conditions to be happy. I am committed to practicing Right Livelihood so that I can help reduce the suffering of living beings on Earth and reverse the process of global warming.

3. True Love

Aware of the suffering caused by sexual misconduct, I am committed to cultivating responsibility and learning ways to protect the safety and integrity of individuals, couples, families, and society. Knowing that sexual desire is not love, and that sexual activity motivated by craving always harms myself as well as others, I am determined not to engage in sexual relations without true love and a deep, long-term commitment made known to my family and friends. I will do everything in my power to protect children from sexual abuse and to prevent couples and families from being broken by sexual misconduct. Seeing that body and mind are one, I am committed to learning appropriate ways to take care of my sexual energy and cultivating loving kindness, compassion, joy and inclusiveness – which are the four basic elements of true love – for my greater happiness and the greater happiness of others. Practicing true love, we know that we will continue beautifully into the future.

4. Loving Speech and Deep Listening

Aware of the suffering caused by unmindful speech and the inability to listen to others, I am committed to cultivating loving speech and compassionate listening in order to relieve suffering and to promote reconciliation and peace in myself and among other people, ethnic and religious groups, and nations. Knowing that words can create happiness or suffering, I am committed to speaking truthfully using words that inspire confidence, joy, and hope. When anger is manifesting in me, I am determined not to speak. I will practice mindful breathing and walking in order to recognize and to look deeply into my anger. I know that the roots of anger can be found in my wrong perceptions and lack of understanding of the suffering in myself and in the other person. I will speak and listen in a way that can help myself and the other person to transform suffering and see the way out of difficult situations. I am determined not to spread news that I do not know to be certain and not to utter words that can cause division or discord. I will practice Right Diligence to nourish my capacity for understanding, love, joy, and inclusiveness, and gradually transform anger, violence, and fear that lie deep in my consciousness.

5. Nourishment and Healing

Aware of the suffering caused by unmindful consumption, I am committed to cultivating good health, both physical and mental, for myself, my family, and my society by practicing mindful eating, drinking, and consuming. I will practice looking deeply into how I consume the Four Kinds of Nutriments, namely edible foods, sense impressions, volition, and consciousness. I am determined not to gamble, or to use alcohol, drugs, or any other products which contain toxins, such as certain websites, electronic games, TV programs, films, magazines, books, and conversations. I will practice coming back to the present moment to be in touch with the refreshing, healing and nourishing elements in me and around me, not letting regrets and sorrow drag me back into the past nor letting anxieties, fear, or craving pull me out of the present moment. I am determined not to try to cover up loneliness, anxiety, or other suffering by losing myself in consumption. I will contemplate interbeing and consume in a way that preserves peace, joy, and well-being in my body and consciousness, and in the collective body and consciousness of my family, my society and the Earth.


The Fourteen Mindfulness Trainings

“The Fourteen Mindfulness Trainings are the very essence of the Order of Interbeing. They are the torch lighting our path, the boat carrying us, the teacher guiding us. They allow us to touch the nature of interbeing in everything that is, and to see that our happiness is not separate from the happiness of others. Interbeing is not a theory; it is a reality that can be directly experienced by each of us at any moment in our daily lives. The Fourteen Mindfulness Trainings help us cultivate concentration and insight which free us from fear and the illusion of a separate self.” – http://www.orderofinterbeing.org

1. Openness

Aware of the suffering created by fanaticism and intolerance, we are determined not to be idolatrous about or bound to any doctrine, theory, or ideology, even Buddhist ones. We are committed to seeing the Buddhist teachings as guiding means that help us develop our understanding and compassion. They are not doctrines to fight, kill, or die for. We understand that fanaticism in its many forms is the result of perceiving things in a dualistic and discriminative manner. We will train ourselves to look at everything with openness and the insight of interbeing in order to transform dogmatism and violence in ourselves and in the world.

2. Non-Attachment To Views

Aware of the suffering created by attachment to views and wrong perceptions, we are determined to avoid being narrow-minded and bound to present views. We are committed to learning and practicing non-attachment to views and being open to others’ experiences and insights in order to benefit from the collective wisdom. We are aware that the knowledge we presently possess is not changeless, absolute truth. Insight is revealed through the practice of compassionate listening, deep looking, and letting go of notions rather than through the accumulation of intellectual knowledge. Truth is found in life, and we will observe life within and around us in every moment, ready to learn throughout our lives.

3. Freedom Of Thought

Aware of the suffering brought about when we impose our views on others, we are determined not to force others, even our children, by any means whatsoever – such as authority, threat, money, propaganda, or indoctrination – to adopt our views. We are committed to respecting the right of others to be different, to choose what to believe and how to decide. We will, however, learn to help others let go of and transform fanaticism and narrowness through loving speech and compassionate dialogue.

4. Awareness Of Suffering

Aware that looking deeply at the nature of suffering can help us develop understanding and compassion, we are determined to come home to ourselves, to recognize, accept, embrace and listen to suffering with the energy of mindfulness. We will do our best not to run away from our suffering or cover it up through consumption, but practice conscious breathing and walking to look deeply into the roots of our suffering. We know we can realize the path leading to the transformation of suffering only when we understand deeply the roots of suffering. Once we have understood our own suffering, we will be able to understand the suffering of others. We are committed to finding ways, including personal contact and using telephone, electronic, audiovisual, and other means, to be with those who suffer, so we can help them transform their suffering into compassion, peace, and joy.

5. Compassionate, Healthy Living

Aware that true happiness is rooted in peace, solidity, freedom, and compassion, we are determined not to accumulate wealth while millions are hungry and dying nor to take as the aim of our life fame, power, wealth, or sensual pleasure, which can bring much suffering and despair. We will practice looking deeply into how we nourish our body and mind with edible foods, sense impressions, volition, and consciousness. We are committed not to gamble or to use alcohol, drugs or any other products which bring toxins into our own and the collective body and consciousness such as certain websites, electronic games, music, TV programs, films, magazines, books and conversations. We will consume in a way that preserves compassion, wellbeing, and joy in our bodies and consciousness and in the collective body and consciousness of our families, our society, and the earth.

6. Taking Care Of Anger

Aware that anger blocks communication and creates suffering, we are committed to taking care of the energy of anger when it arises, and to recognizing and transforming the seeds of anger that lie deep in our consciousness. When anger manifests, we are determined not to do or say anything, but to practice mindful breathing or mindful walking to acknowledge, embrace, and look deeply into our anger. We know that the roots of anger are not outside of ourselves but can be found in our wrong perceptions and lack of understanding of the suffering in ourselves and others. By contemplating impermanence, we will be able to look with the eyes of compassion at ourselves and at those we think are the cause of our anger, and to recognize the preciousness of our relationships. We will practice Right Diligence in order to nourish our capacity of understanding, love, joy and inclusiveness, gradually transforming our anger, violence and fear, and helping others do the same.

7. Dwelling Happily In The Present Moment

Aware that life is available only in the present moment, we are committed to training ourselves to live deeply each moment of daily life. We will try not to lose ourselves in dispersion or be carried away by regrets about the past, worries about the future, or craving, anger, or jealousy in the present. We will practice mindful breathing to be aware of what is happening in the here and the now. We are determined to learn the art of mindful living by touching the wondrous, refreshing, and healing elements that are inside and around us, in all situations. In this way, we will be able to cultivate seeds of joy, peace, love, and understanding in ourselves, thus facilitating the work of transformation and healing in our consciousness. We are aware that real happiness depends primarily on our mental attitude and not on external conditions, and that we can live happily in the present moment simply by remembering that we already have more than enough conditions to be happy.

8. True Community And Communication

Aware that lack of communication always brings separation and suffering, we are committed to training ourselves in the practice of compassionate listening and loving speech. Knowing that true community is rooted in inclusiveness and in the concrete practice of the harmony of views, thinking and speech, we will practice to share our understanding and experiences with members in our community in order to arrive at a collective insight.

We are determined to learn to listen deeply without judging or reacting and refrain from uttering words that can create discord or cause the community to break. Whenever difficulties arise, we will remain in our Sangha and practice looking deeply into ourselves and others to recognize all the causes and conditions, including our own habit energies, that have brought about the difficulties. We will take responsibility for the ways we may have contributed to the conflict and keep communication open. We will not behave as a victim but be active in finding ways to reconcile and resolve all conflicts however small.

9. Truthful And Loving Speech

Aware that words can create happiness or suffering, we are committed to learning to speak truthfully, lovingly and constructively. We will use only words that inspire joy, confidence and hope as well as promote reconciliation and peace in ourselves and among other people. We will speak and listen in a way that can help ourselves and others to transform suffering and see the way out of difficult situations. We are determined not to say untruthful things for the sake of personal interest or to impress people, nor to utter words that might cause division or hatred. We will protect the happiness and harmony of our Sangha by refraining from speaking about the faults of other persons in their absence and always ask ourselves whether our perceptions are correct. We will speak only with the intention to understand and help transform the situation. We will not spread rumors nor criticize or condemn things of which we are not sure. We will do our best to speak out about situations of injustice, even when doing so may make difficulties for us or threaten our safety.

10. Protecting And Nourishing The Sangha

Aware that the essence and aim of a Sangha is the realization of understanding and compassion, we are determined not to use the Buddhist community for personal power or profit, or transform our community into a political instrument. As members of a spiritual community, we should nonetheless take a clear stand against oppression and injustice. We should strive to change the situation, without taking sides in a conflict. We are committed to learning to look with the eyes of interbeing and to see ourselves and others as cells in one Sangha body. As a true cell in the Sangha body, generating mindfulness, concentration and insight to nourish ourselves and the whole community, each of us is at the same time a cell in the Buddha body. We will actively build brotherhood and sisterhood, flow as a river, and practice to develop the three real powers – understanding, love and cutting through afflictions – to realize collective awakening.

11. Right Livelihood

Aware that great violence and injustice have been done to our environment and society, we are committed not to live with a vocation that is harmful to humans and nature. We will do our best to select a livelihood that contributes to the wellbeing of all species on earth and helps realize our ideal of understanding and compassion. Aware of economic, political, and social realities around the world, as well as our interrelationship with the ecosystem, we are determined to behave responsibly as consumers and as citizens. We will not invest in or purchase from companies that contribute to the depletion of natural resources, harm the earth, or deprive others of their chance to live.

12. Reverence For Life

Aware that much suffering is caused by war and conflict, we are determined to cultivate nonviolence, compassion, and the insight of interbeing in our daily lives and promote peace education, mindful mediation, and reconciliation within families, communities, ethnic and religious groups, nations, and in the world. We are committed not to kill and not to let others kill. We will not support any act of killing in the world, in our thinking, or in our way of life. We will diligently practice deep looking with our Sangha to discover better ways to protect life, prevent war, and build peace.

13. Generosity

Aware of the suffering caused by exploitation, social injustice, stealing, and oppression, we are committed to cultivating generosity in our way of thinking, speaking, and acting. We will practice loving kindness by working for the happiness of people, animals, plants, and minerals, and sharing our time, energy, and material resources with those who are in need. We are determined not to steal and not to possess anything that should belong to others. We will respect the property of others, but will try to prevent others from profiting from human suffering or the suffering of other beings.

14. True Love

[For lay members]: Aware that sexual desire is not love and that sexual relations motivated by craving cannot dissipate the feeling of loneliness but will create more suffering, frustration, and isolation, we are determined not to engage in sexual relations without mutual understanding, love, and a deep long-term commitment made known to our family and friends. Seeing that body and mind are one, we are committed to learning appropriate ways to take care of our sexual energy and to cultivating loving kindness, compassion, joy and inclusiveness for our own happiness and the happiness of others. We must be aware of future suffering that may be caused by sexual relations. We know that to preserve the happiness of ourselves and others, we must respect the rights and commitments of ourselves and others. We will do everything in our power to protect children from sexual abuse and to protect couples and families from being broken by sexual misconduct. We will treat our bodies with compassion and respect. We are determined to look deeply into the Four Nutriments and learn ways to preserve and channel our vital energies (sexual, breath, spirit) for the realization of our bodhisattva ideal. We will be fully aware of the responsibility of bringing new lives into the world, and will regularly meditate upon their future environment.

[For monastic members]: Aware that the deep aspiration of a monk or a nun can only be realized when he or she wholly leaves behind the bonds of sensual love, we are committed to practicing chastity and to helping others protect themselves. We are aware that loneliness and suffering cannot be alleviated through a sexual relationship, but through practicing loving kindness, compassion, joy and inclusiveness. We know that a sexual relationship will destroy our monastic life, will prevent us from realizing our ideal of serving living beings, and will harm others. We will learn appropriate ways to take care of our sexual energy. We are determined not to suppress or mistreat our body, or look upon our body as only an instrument, but will learn to handle our body with compassion and respect. We will look deeply into the Four Nutriments in order to preserve and channel our vital energies (sexual, breath, spirit) for the realization of our bodhisattva ideal.

Updated April 22, 2012

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