Thik Nath Khan

The miracle of awareness. A Practical Guide to Meditation

All rights reserved. No part of the electronic version of this book may be reproduced in any form or by any means, including posting on the Internet and corporate networks, for private and public use, without the written permission of the copyright owner.

Thik Nhat Khan is not just a master of meditation. This is a mediator between earth and Heaven, this is the voice of enlightened eternity, reaching our deaf souls. His books are written in a surprisingly easy and understandable way, they are ideal food for thought. I have re-read The Miracle of Mindfulness several times, each time discovering something new.

Marven Glenn, Miami

"This is an extraordinary book!"

This is an extraordinary book! in plain language she talks about things that you seem to have always known, but that you have not used ... Attention is a universal tool, a magic wand with which you can really change your life. But the most beautiful thing is that each of us has this tool!

Katherine White, Dallas

"This book will wake you up!"

Many books on meditation are unbearably boring, so from the very first pages you are inexorably drawn to sleep ... However, with this book YOU WILL WAKE UP! Unlike most such literature, it immediately invites you to try simple practices. And they work! You don't have to wait long, just try it and you will immediately feel the difference!

Grace Wiggins, Phoenix, Arizona

"He's a fantastic life teacher!"

For anyone planning to take up meditation, Thik Nhat Khan's book is a great start! She immediately shows the right perspective. Following the principles of Thik Nat Khan, you will never deviate from the right path. This is truly one of the greatest teachers! Before I got acquainted with his books, I was an ordinary clerk, tormented by constant lack of time and stress. I am still an ordinary clerk, but I am a happy clerk! I have an infinite supply of time and never feel stressed - and all because Thik Nath Khan taught me to be aware of every minute. He is a fantastic life teacher!

Richard May, Boston

“They work for a person of any persuasion”

I love the work of Tik Nhat Khan. They work real miracles! I myself am a Catholic, but his principles are universal. They work for a person of any denomination, any belief. Read and see!

Lionella Charity, Colombia

“And then you will understand that life is endless”

We are all going to live "someday". And Thik Nhat Khan suggests appreciating the present. This is not a new idea, but few people know how to implement it. Simple and useful exercises This book will help you touch the present. By doing them, you will learn to use every second 100%. And then you will understand that life is endless, and you can fit everything you want into it!

Karen Anderson, Philadelphia

Translator's preface to the English edition

The Miracle of Mindfulness was written in Vietnamese in 1974 and was originally an extended letter to Brother Kwang, a senior lecturer at the Youth School of Social Service in South Vietnam. The author of the letter, the Buddhist monk Thik Nhat Khan, founded this school in the 1960s as one of the projects of Active Buddhism. Young people there acquired the skills to help people and imbued with the spirit of compassion. After training, students used the knowledge they gained to help the peasants who suffered from the turmoil of wartime. They helped to restore destroyed houses, taught children, set up medical centers and schools, and participated in the organization of agricultural cooperatives.

Their peaceful methods were often misunderstood in an atmosphere of fear and distrust in wartime. School graduates consistently refused to support any of the warring parties and argued that both of them represent a reflection of a single reality and that the real enemy is not people, but ideologies, hatred and ignorance. This position brought them to the brink of conflict, and in the early years of the existence of the "small detachments of the world" (as they called themselves), workers were periodically attacked, several times it came to abductions and murders. As the war went on and on—even after the signing of the Paris Peace Agreement in 1973—at times it seemed impossible not to succumb to feelings of weariness and hopelessness. It took great courage to continue the work in a spirit of love and understanding.

After being deported to France, Thik Nhat Khan wrote constantly to Brother Kwang to keep the courage of the workers in these dark times. Thai Nhat Khan (“Thai” is one of the forms of address to the Vietnamese monks, means “teacher”) urged them to constantly remember the most important breathing practice - concentration on the breath, which allows developing and maintaining inner peace even in the most difficult circumstances. Because for Thik Nhat Khan, Brother Kwang and the students were colleagues and friends, the letter that would become The Miracle of Mindfulness is addressed to the reader in a very direct and personal manner. When Thai talks about the village paths, he remembers the very paths he used to walk with Brother Quant. When he mentions the child's shining eyes, he is referring to a certain child, Brother Kwang's son.

At the time that Thai wrote this letter, I was also in Paris participating in the Vietnamese Buddhist Peace Delegation with other American volunteers. Thai led the "Delegation", which became the foreign focal point for all organizations (including the "School of Social Service"), whose efforts were aimed at bringing peace to Vietnam and rebuilding the country. I remember afternoon teas where Thai explained to colleagues and friends selected points from his letter. Of course, very soon we thought that many other people in other countries could benefit from the practices described there.

Recently, Thai met with young Buddhists from Thailand, and they were very encouraged by the testimonies showing the influence of Buddhism in Vietnam. Their goal was to help prevent the armed conflict brewing in Thailand, and they wanted to understand how to learn to act in a spirit of awareness and reconciliation without letting anger and frustration get the better of them. Some of them knew English, and we translated and discussed the letter to Brother Kwang. The idea of a translation took on new urgency when the authorities closed and confiscated a Buddhist publishing house in Vietnam, so that the original plan to publish the letter in a small print run in Vietnamese proved unworkable.

I happily took on the task of translating the book into English. For almost three years I lived in Paris with the members of the Delegation, immersing myself in the poetic sounds of the Vietnamese language for days on end. Thai took over my "formal" language training, and he and I slowly, sentence by sentence, read some of his early books. Thus, my rather unusual vocabulary of Vietnamese Buddhist terms was formed. Of course, during these three years, Thai taught me not only the language. His very presence served as a gentle reminder of the need to turn to his true essence, to awaken and live consciously.

As I sat down to translate The Miracle of Mindfulness, I thought back to all the experiences over the years that had involved my own development of mindfulness. So, once I was cooking, being in a strong annoyance, and could not find a spoon that I had thrown somewhere among the rest of the dishes. When I unsuccessfully searched for her everywhere, Thai entered the kitchen and, at the sight of my throwing, smiled. He asked, "What is Moby looking for?" Of course, I answered: “Spoon! I'm looking for a spoon!". Thai smiled again and said, “Oh no! Moby is looking for Moby."

Thai suggested that I translate the book slowly and calmly to keep my awareness. I translated no more than two pages a day, and in the evenings, Tai and I looked through these two pages, correcting certain words and sentences. Other friends helped with editing. It is very difficult to describe the real experience gained in the process of translation, but the fact that in the process of working I was aware of how I was moving a pen over paper, I was aware of my posture, my breathing, helped me clearly understand with what complete awareness Thai wrote each of his words. Reading and translating the text, I could literally see its addressees - Brother Kwang and the employees of the "School". Moreover, I began to realize that every reader would be able to see the same immediate and personal interest in Thai's words - as they are addressed to real people and filled with sincere love. As the work continued, I could see the expanding community: School staff, young Thai Buddhists, and many of our friends around the world.

The book frees the concept of love from informational noise and stress.

In it you will find seeds of wisdom that have a powerful healing effect on us the moment we begin to practice them. Do we know what it means to be present? How to cultivate love in yourself and your loved one? What is the most important thing in a relationship? If we comprehend the art of love, miracles are inevitable. The practice of creating true love will allow you to gain mutual understanding, and the meditation of love (“metta meditation”) will teach you compassion.

“You are part of the universe. You and your loved one are made of stars,” says Zen master Tit Nhat Khan.

And he discovers simple and quite specific rules for a conscious life, life - the main trend of our time.

And so that you don’t forget about them after reading the book, a designer bookmark awaits you inside - “Take awareness with you.” And amazingly beautiful pen and ink drawings by Jason DeAntonis. You can color them, you can meditate on them, it's nice to be with them...

How to find peace in a world full of noise? Where to look for happiness? What's the secret good relations?

How to find peace in a world full of noise? Where to look for happiness? What is the secret of a good relationship?

Rules for a happy life from Tit Nat Khan

Smile!

If you want to live in peace and joy, start every day with a smile. This is enough to tune in to a positive wave.

How not to forget to smile? Leave a reminder (a twig, a piece of paper, a picture, a few words of encouragement) at the window or above your bed so that your eyes fall on them as soon as you wake up.

Stop absorbing negativity

Too often, we allow evil words, creepy images, and annoying sounds to invade our minds, bringing sadness, fear, and anxiety. Pay close attention to what you let in from the outside world.

Have you ever watched something terrible on TV and didn't feel the strength to turn it off? But why do you let bad pitches created in pursuit of sensation and easy money affect you? Why watch action movies and horror movies if they destroy your psyche?

Of course, it's not just about television. There are so many temptations and traps around that you should beware of! Just be picky.

You must be aware of what harms your nervous system, mind and heart, and what benefits.

Concentrate on the present moment

During lunch, try to taste every bite of food, and do not swallow it in a hurry.

When talking with a friend, focus entirely on the conversation, and don't be in the clouds.

Walking in the park, carefully observe everything that surrounds you, and enjoy the sensations, and do not think about your problems.

If you do everything on autopilot, then life goes by without your participation.

Learn to be present in the here and now. And then even such simple steps, like washing dishes or brushing your teeth, will begin to bring you joy and a sense of fullness of being.

Practice aimlessness

Modern people are very purposeful. We know exactly where we are going and we are moving in the right direction.

This is sometimes necessary, but often along the way we forget to enjoy life.

Try at least sometimes to throw all the goals out of your head and not rush anywhere. Just sit there doing nothing. Feel free to wander around.

We are constantly fussing and somewhere in a hurry. But from time to time it is necessary to stop in order to see more clearly.

Look for joy within yourself

We firmly believe that we will find joy and serenity when we achieve success or solve current problems.

But in fact, no external conditions matter, because the source of happiness is within us.

You just need to dig deeper, and he will score with a clean spring!

By clinging to hope for the future, you lose the opportunity to find happiness today.

No need to wait. Redirect your energy to become more aware of yourself and your present.

Smile, relax, take a few deep breaths, feel the pulse of life in your body.

Learn to notice and savor small moments of joy - when you go for a walk, take a bath, play with your pet.

Start cultivating love, kindness, gratitude and compassion in yourself - from these feelings real, pure happiness is born.

Be understanding

If the lettuce you planted is not growing well, you don't blame it or get angry. You are trying to find reasons and think how to help him. Maybe it needs fertilizer, watering, or sun protection.

However, if we have problems with friends or relatives, we blame them. It is worth learning to take care - and everything will be fine with them, like with a salad.

Nothing good ever comes out of accusations, just like trying to convince a person with the help of disputes, lectures and reproaches. This can only ruin the relationship.

Only understanding and love can change the situation for the better.

We must be aware that the one who provoked our anger had reasons for doing what he did.

For example, if someone scolds us, perhaps the boss spoke to him the day before in the same tone - or once in childhood, his alcoholic father raised his voice at him.

Realizing this, we begin to free ourselves from the negativity in ourselves and feel compassion for others.

Love privacy

Some people believe that joy is only really experienced when surrounded by people with whom you can talk, laugh and have fun. But it's not.

On the contrary, if you are in the company all the time, you will feel emotional exhaustion.

That's why it is so important every day to take some time to be in silence and solitude. This will fill you with strength and help you look deep inside yourself.

think good

People often ask, "What's wrong?" And this only increases their dissatisfaction.

Thinking about the negative aspects of life or about what we lack, we water the seeds of suffering, anger and discouragement.

We would be much happier if we learned to ask: “What is it?”

Think of all the good things you have. If nothing bad happened to you, this is also a reason for joy.

Do you have a headache? Did you lose your job today or have a fight with anyone? You do not have to starve and spend the night on the street? A loving family waiting at home? Yes, you are just lucky!published .

If you have any questions, ask them

Irina Balmanzhi, based on the materials of the books "Peace in every step" and "Silence"

P.S. And remember, just by changing your consciousness - together we change the world! © econet

Tit Nath Khan

Practicing Joy: How to Rest Consciously

* * *

Miracles are everyday things that you do consciously.

Tit Nath Khan

No one needs to allocate special time for rest and relaxation. No special pillow or fancy accessories needed. It doesn't take an hour. Right now - very good time, to relax. If you can close your eyes for a moment, then do so. This will help you focus on your breath. Your body is doing so many things at this moment! The heart beats, the lungs breathe in and out. The blood flows through the veins. With no effort, the body works and relaxes at the same time.

Relaxation Comments

Rest

If an animal in the forest is injured, it rests. Animals find a secluded, quiet place and lie there, not moving, for many days. They know what it is The best way heal wounds. Sometimes at this time they do not even eat or drink. This wisdom to stop and heal still exists in animals, but we humans have lost the ability to rest.

Healing

People have lost confidence that our body knows everything about itself and always does the right thing. If we find ourselves alone with ourselves, we panic and try to do anything. Conscious breathing will help you re-learn the art of relaxation. It is like a loving parent who lulls the child and says, "Don't worry, I'll take care of you, just rest."

Breath awareness

Your breath is a stable solid foundation, something in which you can always find refuge. No matter what thoughts, emotions and impressions overwhelm you, the breath is always with you, like a devoted friend. Whenever you think far away, or when you are overwhelmed with emotions, when you are distracted and do not find a place for yourself, return to the breath. Bring the mind back into the body and anchor it there. Feel the air flow in and out of your body. If we are aware of our breathing, it naturally becomes light, calm and peaceful. At any time of the day or night - whether you are walking, driving, gardening or sitting at your computer - you can return to the quiet refuge of your breath.

Poem for relaxation

When I breathe in, I know I am breathing in.

When I breathe out, I know I am breathing out.

You can even shorten this couplet and it will still work:

Inhale. Exhalation.

Watch your breath

To increase awareness and concentration, calmly and easily follow the inhalation and exhalation. The very fact that you sit and watch your breath can be a source of joy and healing.

As I breathe in, I follow it from beginning to end.

As I exhale, I follow him from beginning to end.

calm water

Each of us is like waves, and so is water. Sometimes we are agitated and agitated like waves. Sometimes we are as serene as still water. It reflects blue sky, clouds and trees. Sometimes at home, at work, or at school, we are tired, worried, or unhappy, and we need to turn into this water. We already have peace, we just need to know how to manifest it.

Meditation

To meditate means to focus your attention completely on something. This does not mean running away from life. On the contrary, it is an opportunity to take a closer look at ourselves and at the situation in which we find ourselves.

The first aspect of meditation: the ability to stop

There are two aspects of meditation. The first is the ability to stop (shamatha in Sanskrit). All our lives we run, chasing some of our ideas about happiness. To stop means to stop this run, to give up forgetfulness and attachment to the past or future. We return home, to the "here and now", to a place where only life is possible. The present moment contains all moments. In it we can get in touch with our ancestors, our children and their children, even if they have not yet been born. We calm the body and emotions through the practice of mindful breathing, mindful walking, and mindful sitting. Shamatha is also the practice of concentration so that we can more deeply experience every moment of our lives and get in touch with the deepest level of our existence.

Stop first

If we can't rest, it's because we never stopped running. We started running a long time ago and we still do it, even in our sleep. It seems to us that happiness and well-being are impossible in the present. If you manage to stop and establish yourself in this moment, you will see that many ingredients of happiness are available right now, more than enough to make you happy. Even if you don't like some things in the present, there are many reasons to feel happy. You are walking in the garden and notice that one of the trees is dying. It's sad and you can't enjoy the whole garden. But look again - the garden is still beautiful, it is worth admiring.

The Second Aspect of Meditation: Look Deeper

The second aspect of meditation is the ability to look deep (vipashyana in Sanskrit) to see the true nature of things. Understanding is a great gift. Your daily life, spent consciously, is a great gift and also a practice of meditation. Mindfulness involves focus and understanding.

Mindfulness in Everyday life

Mindfulness is the continuous practice of being deeply in touch with every moment of everyday life. Being mindful means being truly present in the present moment with your body and mind, aligning your intentions and actions, and being in harmony with your surroundings. There is no need to allocate some special time for this in the circle of everyday affairs. We can practice mindfulness every second of our lives - in the kitchen, in the bathroom, in the garden, or when we walk from one place to another. We can do everything as usual - walk, sit, work, eat and the like, while being aware of what exactly we are doing. Our mind is present in all our actions.

Relaxed body position

What is the most relaxed body position for you? Sometimes it seems to us that this can only be done in a prone position. But you can also sit in a relaxed position. If you sit in a chair, then try to keep your body not constrained. Straighten your shoulders. See if you can do it in such a way that the body is not tense.

© 2001 by Unified Buddhist Church. All rights reserved. No part of this book may be reproduced by any means, electronic or mechanical, or by any information storage and retrieval system, without permission in writing from the Unifed Buddhist Church, Inc.

We are always in a hurry in a stormy, constantly changing world, we try to do everything in time, follow the news, master Newest technologies. And we do not find time for loved ones, the beauty of nature, the little joys of life and even happiness itself - we are so busy.

That is why the teachings of Tit Nat Khana are relevant now more than ever. With this book, you will learn meditation practices that will help you:

feel the charm of the simple joys of life;

learn to take every breath and every step consciously;

find peace and tranquility;

stop rushing all the time;

don't miss major events own life...

"Tit Nath Khan reveals the connection between the inner world of each person and peace on Earth."

His Holiness the Dalai Lama

“The teachings of Tit Nhat Khan turned my whole life upside down. It was a great honor for me to take part in the production of the film “Walk with Me”, dedicated to him.”

Benedict Cumberbatch, British actor

TIT NAT KHAN

A calm man in a troubled world

Preface to the Russian edition

A quiet evening mist was beginning to explore the mountainous and forested landscapes of Central Vietnam. A small figure slowly moved down along the turbulent river. The path from the city to the monastery was not close, but the decision was made - a great desire to comprehend the truth every day became more bright colours. How good it was after a long journey to find yourself in a dimly lit hall filled with the aroma of incense, where the golden Buddha sat in eternal meditative calm. Then the young man with a penetrating look and a quiet voice could not even imagine what fate had in store for him. That his name will become in Europe a symbol of philanthropy, calmness, awareness and spiritual strength. That he will write more than 100 books that will be sold in millions of copies around the world. That he will leave his homeland and never be able to return.

The future world spiritual leader Thit Nat Khan (in the world Nguyen San Bao) came to the Vietnamese Tzu Hiyo Monastery at the age of sixteen. Acquaintance with monastic life began with work. As a "shramanera" - a novice - he helped the monks in daily activities and learned the basic rules of behavior. Every day he, along with another student, had to collect dry branches and needles from the pine-covered hills in order to build a fire, heat water and wash hundreds of bowls after meals. There was no running water at that time hot water and it was impossible to dream), nor soap. The only cleaning supplies on hand were ashes, rice husks, and coconut husks instead of a washing sponge. It was this simple work that helped Tit Nat Khan understand the basics of human existence, made it possible to realize the amazing nature of ordinary things, taught him, every time pouring water into a bowl to wash vegetables or dishes, to see how water flows from high mountains or from the depths of the earth. For several years, Tit Nat Khan followed the path of comprehension of Zen, spent time in meditation and contemplation. He got up at four o'clock in the morning at the sound of the bao chung bell, worked in the garden and in the kitchen, and read the "Short Guide to Practice" given to him by a local monk. There was a period when he led a completely hermit life, without leaving his cook (hut).

The faint light of the lamp trembled, and a moth darted into the window interrupted the monotonous reading of the sutras. Tit Nat Khan lay down on the bed, the rigidity of which had long ceased to disturb the body. Childhood memories came flooding back to him.

The beginning of the 1930s was a difficult time for Vietnam: the economic crisis, strikes, uprisings against the French colonizers... The images of the disturbing past - hunger and despair of the people - haunted Tit Nat Khan. He remembered everything very well, although he was then still very small. No less terrible shocks awaited the country ahead: several decades of wars, uprisings and coups. Maybe that's why Thit Nhat Khan wanted to become a monk? Get away, hide from everything. Popular at that time in Vietnam, Zen Buddhism (“thien”), which came to these lands back in the 6th century, was the best suited for escaping reality. The doctrine, based on the ideas of spiritual perfection, irrational perception of the world, enlightenment, gave peace and hope in a world engulfed in military madness...

A person who decides to become a Buddhist must understand what his choice will lead to. There are two main branches of Buddhism: Mahayana and Theravada. One of the main differences between them is the ultimate goal of the arhat (adept of the school). Theravada adherents seek liberation only for themselves, while the followers of the Mahayana seek not only to achieve their own enlightenment and comprehension of nirvana, but also to liberate all living beings on the planet. For Tit Nath Khan, the choice was clear. Is it possible to get rid of suffering by hiding in the safe rooms of the monastery?! He increasingly returned to the idea of combining monasticism and social activities, trying to understand how great the power of the word is, whether it is possible to stop bloodshed by turning the minds of opponents to eternal values. How should a man endowed with reason and heart act in time of war? Yes, he can hide from the world, devote himself to prayers and self-improvement. Or he can take an active life position - become a peacemaker, volunteer, doctor, itinerant preacher. And Tit Nat Khan manages to combine the seemingly incompatible. He refuses monastic seclusion and joins the ranks of people who are not indifferent to the troubles of others, becomes a Buddhist "with an active life position". Thanks to him, such a concept as “active Buddhism” appears - a movement whose goal was social service and volunteer work.

In 1961, Tit Nat Khan went to the USA to study at Princeton University and teach comparative religion, but two years later he returned to his homeland to confront a new war that began after the assassination of President Ngo Dinh Diem.

In 1964, Tit Nat Khan, together with students and teachers of the university, founded the "Youth School of Public Service". For a long time, Buddhist monks, young men and women, helped the civilian population affected by hostilities, restored destroyed villages, taught children, and created medical aid points. In the early years of the School's existence, attacks were made on its students, many followers of the teachings were taken prisoner and killed. Who would have thought that cruelty could plunge the world into chaos, disfigure the face of the human soul!

“Master,” Tit Nat Khan was often asked, “when will this bloody war end? Don't people realize how precious human life is? Do they not realize that they are not enemies to each other, that ideology and fear breed hatred?

The teacher was silent.

He understood perfectly well what exactly makes a person take up arms. From the very beginning, Tit Nat Khan preached the ideas of pacifism and reconciliation, because the two warring parties are just two shadows of a single whole.

Tit Nhat Khan's activities attracted the attention of an anti-war organization outside of Vietnam. In 1966, the Fellowship of Reconciliation, together with Cornell University, invites him to tour the United States and talk about the true aspirations of the Vietnamese people, about the pain that has haunted his compatriots for many years. There he meets such influential personalities as Martin Luther King, US Secretary of Defense Robert McNamara, Senator Robert Kennedy, poet, Catholic theologian and public figure Thomas Merton.

Leisure and recreation