practical WISDOM<strong>The</strong> ma<strong>in</strong> th<strong>in</strong>g was to let go <strong>of</strong> perceptionsand the unpleasant feel<strong>in</strong>gs associated withthese perceptions. S<strong>in</strong>ce body and m<strong>in</strong>d are<strong>in</strong>extricably <strong>in</strong>terwoven, relax<strong>in</strong>g the body isimmediately effective <strong>in</strong> relax<strong>in</strong>g the m<strong>in</strong>d.In the month <strong>of</strong> May 1989, dur<strong>in</strong>g aretreat <strong>in</strong> the state <strong>of</strong> Virg<strong>in</strong>ia, I heard Thaylead the retreatants <strong>in</strong> guided total relaxationfor the first time. <strong>The</strong> relaxation stressedabdom<strong>in</strong>al breath<strong>in</strong>g and the lightness <strong>of</strong>our limbs as they relaxed like a piece <strong>of</strong> silkor duckweed float<strong>in</strong>g on the water with thecurrent. <strong>The</strong>se images help us develop anattitude <strong>of</strong> non-resistance and effortlessnessthat is the ability to flow with what is happen<strong>in</strong>g.As the guidance ended, still ly<strong>in</strong>gdown, we listened to a record<strong>in</strong>g <strong>of</strong> wavesbreak<strong>in</strong>g on the seashore. Sometimes Thaywould read a poem <strong>of</strong> Thay’s <strong>in</strong> <strong>Vietnam</strong>ese.It was never translated because the purposewas the musicality <strong>of</strong> the tonal language andthe sooth<strong>in</strong>g rhythm <strong>of</strong> the verses.When you arewalk<strong>in</strong>g <strong>in</strong> “hell”or “purgatory,”know that you arewalk<strong>in</strong>g there.That is the simplestthought andparadise can ariseout <strong>of</strong> it.Dur<strong>in</strong>g the guided total relaxation animportant <strong>in</strong>struction is to let go — let go <strong>of</strong>everyth<strong>in</strong>g. I <strong>of</strong>ten use this practice <strong>of</strong> totalsurrender and acceptance when I am unwell and the practice <strong>of</strong>lett<strong>in</strong>g go <strong>in</strong> body and m<strong>in</strong>d has an immediate effect <strong>of</strong> chang<strong>in</strong>gthe situation for the better. When talk<strong>in</strong>g to someone who is sick <strong>in</strong>hospital, if we can help him or her let go, it can be very helpful.<strong>The</strong> Determ<strong>in</strong>ation to RelaxWalk<strong>in</strong>g and relaxation are experiences I enjoyed before I metthe practice <strong>of</strong> m<strong>in</strong>dfulness. So now do I have to make an effortto walk m<strong>in</strong>dfully and to relax? It sounds like a contradiction tomake an effort to relax. <strong>The</strong> practice lies <strong>in</strong> this: when you are notrelaxed, know you are not relaxed. That is the simplest thoughtand relaxation can arise out <strong>of</strong> it. If not, take your thought a littlebit further to know the causes for your not be<strong>in</strong>g relaxed and thatwill help remove the causes. When you are walk<strong>in</strong>g <strong>in</strong> “hell” or“purgatory,” know that you are walk<strong>in</strong>g there. That is the simplestthought and paradise can arise out <strong>of</strong> it.When there is th<strong>in</strong>k<strong>in</strong>g that leads to fear and depression, knowwhere the th<strong>in</strong>k<strong>in</strong>g is lead<strong>in</strong>g and you can come out <strong>of</strong> it withoutfear and depression. Just attention to breath or steps is wonderful.<strong>The</strong> Ch<strong>in</strong>ese word for thought, m<strong>in</strong>d or <strong>in</strong>tention is yi. In theword Anapanasati, sati or m<strong>in</strong>dfulness is translated <strong>in</strong>to Ch<strong>in</strong>eseas shouyi — hold<strong>in</strong>g or ma<strong>in</strong>ta<strong>in</strong><strong>in</strong>g our m<strong>in</strong>d. We hold our m<strong>in</strong>dto our breath so that our m<strong>in</strong>d does not need to wander <strong>in</strong>to places<strong>of</strong> unnecessary suffer<strong>in</strong>g.If someone is not able to sleep at night and she can practicetotal relaxation while ly<strong>in</strong>g awake, she can be refreshed and lesstired the next day. As you lie <strong>in</strong> bed you can guide yourself oryou can listen to a record<strong>in</strong>g <strong>of</strong> a guided total relaxation so thatyou do not need to make any mental effort to rem<strong>in</strong>d yourself.Noth<strong>in</strong>g Is WastedRelaxation, prashrabdhih, is one <strong>of</strong> the SevenFactors <strong>of</strong> Enlightenment, as is effort, virya.We need them both. <strong>The</strong>re needs to be acerta<strong>in</strong> determ<strong>in</strong>ation to be relaxed and thatdeterm<strong>in</strong>ation can be called effort. Withoutthe determ<strong>in</strong>ation, habit energies <strong>of</strong> th<strong>in</strong>k<strong>in</strong>gmake us tense. Equally important is the abilityto be quiet and at ease <strong>in</strong> the situation thatpresents itself. After a while the practitioneris able to relax and the result is energy ratherthan effort. Effort and relaxation are notoppos<strong>in</strong>g forces; they are complementary.So when we know how to relax we have theenergy to make effort.This year <strong>in</strong> <strong>Vietnam</strong>, Thay is teach<strong>in</strong>grelaxation as one <strong>of</strong> the essential practices<strong>of</strong> the Anapanasati Sutta (the Discourse onthe Full Awareness <strong>of</strong> Breath<strong>in</strong>g) where theexercise is: “breath<strong>in</strong>g <strong>in</strong> I am aware <strong>of</strong> mywhole body, breath<strong>in</strong>g out I relax my body”.This is one <strong>of</strong> the most important practicesI can do for myself and for everyone else atthis time. When my body and m<strong>in</strong>d are trulyrelaxed I have the freedom to be able to lookdeeply and see a little bit more <strong>of</strong> reality.S<strong>in</strong>ce I came to the practice <strong>of</strong> m<strong>in</strong>dful walk<strong>in</strong>g and relaxationrelatively late — I was 36 years old — I have sometimesasked myself whether I have not wasted a large part <strong>of</strong> my life.When I look deeply I see that no time has been wasted becausenow that I know how to practice m<strong>in</strong>dfulness and concentration,I can make use <strong>of</strong> all that has happened — positive or negative. IfI had this life aga<strong>in</strong> would I live it differently? To me that is just ahypothetical question. My blood ancestors needed to go throughthis with me. How could I force them to do it differently? <strong>The</strong>ylaid the bridges and asked me to cont<strong>in</strong>ue, without look<strong>in</strong>g back.<strong>The</strong>y wish for me to take them forward <strong>in</strong> a different directionbut always build<strong>in</strong>g on what had gone before, tak<strong>in</strong>g that as theessence, not as good or bad.So the practice <strong>in</strong> India was necessary. Without it the practice<strong>in</strong> Plum Village would not have been possible. As I walked on thelittle forest paths carry<strong>in</strong>g build<strong>in</strong>g materials, I was always ask<strong>in</strong>gmyself: How can I make this a spiritual practice? It took time forthe question to be answered. It took another ten years to come toPlum Village.Sister Annabel, Chan Duc, True Virtue,became a Dharma teacher <strong>in</strong> 1990 andwas Director <strong>of</strong> Practice at Plum Villagefor many years. S<strong>in</strong>ce 1998 she hasbeen abbess at the Green Mounta<strong>in</strong>Dharma Center <strong>in</strong> Vermont.24 Summer 2007
practical WISDOM<strong>The</strong> m<strong>in</strong>d can go <strong>in</strong> a thousand directions,But on this beautiful path, I walk <strong>in</strong> peace.With each step, a cool w<strong>in</strong>d blows.With each step, a flower blooms.If your path is like m<strong>in</strong>e, you <strong>of</strong>ten f<strong>in</strong>d your m<strong>in</strong>d jump<strong>in</strong>g<strong>in</strong>to the future, back to the past, fabricat<strong>in</strong>g ridiculous situations,and tak<strong>in</strong>g you to places you don’t want to go. Before you know ityour path is littered with boulders <strong>of</strong> fear, anger, despair, frustration,and forgetfulness.Thay tells us that the practice <strong>of</strong> Plum Village is to come backto the present moment and take care <strong>of</strong> the situation. Wherever weare — at home, at work, driv<strong>in</strong>g, garden<strong>in</strong>g, at a meet<strong>in</strong>g — wecan use the energy <strong>of</strong> m<strong>in</strong>dfulness to br<strong>in</strong>g us back to ourselves,to the present moment. One powerful resource available to all <strong>of</strong>us is to make use <strong>of</strong> gathas throughout our day. <strong>Gathas</strong> are shortpoems or verses that we can recite, regardless <strong>of</strong> where we are,to help us return to the present moment and to dwell <strong>in</strong> m<strong>in</strong>dfulness.Monastics <strong>in</strong> Thay’s tradition practice gathas throughouttheir day.As Thay says, “when we practice well, the gathas are with uscont<strong>in</strong>uously and we live our whole lives <strong>in</strong> awareness.” <strong>Gathas</strong>allow us to focus our m<strong>in</strong>d, mak<strong>in</strong>g it possible to almost <strong>in</strong>stantlyreturn to ourselves. <strong>Gathas</strong> help us to stop our relentless runn<strong>in</strong>g,to slow down, to enjoy life <strong>in</strong> the here and now. While we enjoywalk<strong>in</strong>g, sitt<strong>in</strong>g, wash<strong>in</strong>g the dishes, turn<strong>in</strong>g the compost, wecan stop our wild th<strong>in</strong>k<strong>in</strong>g; then we see the wonders <strong>of</strong> life <strong>in</strong> thepresent moment.At my first retreat <strong>in</strong> the late 1980s, Thay taught us the follow<strong>in</strong>ggatha, strongly suggest<strong>in</strong>g that we memorize it:Breath<strong>in</strong>g <strong>in</strong>, I calm my body.Breath<strong>in</strong>g out, I smile.Dwell<strong>in</strong>g <strong>in</strong> the present moment,I know this is a wonderful moment!I did what Thay suggested and I will carry this gatha with mealways. It is a cont<strong>in</strong>uous source <strong>of</strong> peace and calm.Dwell<strong>in</strong>g <strong>in</strong> M<strong>in</strong>dfulnessIn June 2006 at the Breath <strong>of</strong> the Buddha Retreat at PlumVillage, Thay told us to use gathas and poetry to help us dwell <strong>in</strong>m<strong>in</strong>dfulness throughout our day. For example, early <strong>in</strong> the morn<strong>in</strong>g,stand<strong>in</strong>g <strong>in</strong> front <strong>of</strong> my altar, I start every day as follows:Wak<strong>in</strong>g this morn<strong>in</strong>g, I smile.Twenty-four brand new hours are before me.I vow to live fully <strong>in</strong> each moment,And to look at all be<strong>in</strong>gs with eyes <strong>of</strong> compassion.Start by memoriz<strong>in</strong>g a few short gathas (see sidebar). <strong>The</strong>nadd more, <strong>in</strong>clud<strong>in</strong>g longer ones. Notice the rhythm <strong>of</strong> the l<strong>in</strong>es:recite the first l<strong>in</strong>e as you breathe <strong>in</strong> and recite the second l<strong>in</strong>e asyou breathe out, and so on. When you are stuck <strong>in</strong> traffic, wait<strong>in</strong>g<strong>in</strong> the queue at the bank, walk<strong>in</strong>g down a hallway at work, or go<strong>in</strong>gto the restroom, recite this gatha:<strong>The</strong> <strong>Wonderful</strong><strong>World</strong> <strong>of</strong><strong>Gathas</strong>By David PercivalI have arrived (<strong>in</strong>-breath)I am home (out-breath)In the here (<strong>in</strong>)And <strong>in</strong> the now (out) (repeat all four l<strong>in</strong>es)I am solid (<strong>in</strong>)I am free (out) (repeat two l<strong>in</strong>es)In the ultimate I dwell (<strong>in</strong>)In the Pure Land I dwell (out) (repeat two l<strong>in</strong>es)You will be able to sit, stand, or walk at ease. You can calmyourself, you can smile at the chaos around you, and you will beable to cont<strong>in</strong>ue what you are do<strong>in</strong>g <strong>in</strong> a focused m<strong>in</strong>dful way.<strong>The</strong>n, when you f<strong>in</strong>d your m<strong>in</strong>d go<strong>in</strong>g <strong>of</strong>f <strong>in</strong> another direction,pull another gatha from your gatha storehouse.If you do a lot <strong>of</strong> walk<strong>in</strong>g meditation, either slow or fast (forexercise), you will note the built-<strong>in</strong> rhythm <strong>of</strong> walk<strong>in</strong>g and thegatha adapts well to any k<strong>in</strong>d <strong>of</strong> walk<strong>in</strong>g. For example, with fastwalk<strong>in</strong>g, my rhythm is four steps to each stanza:In (<strong>in</strong> breath, four steps)Out (out breath, four steps)Deep (<strong>in</strong>, four steps)Slow (out, four steps)Calm (<strong>in</strong>, four steps)Ease (out, four steps)Smile (<strong>in</strong>, four steps)Release (out, four steps)Present moment (<strong>in</strong>, four steps)<strong>Wonderful</strong> moment (out, four steps)Or, with slow walk<strong>in</strong>g use one step per l<strong>in</strong>e. For me, fastwalk<strong>in</strong>g is a very m<strong>in</strong>dful practice and I try to do it <strong>in</strong> the presentmoment, enjoy<strong>in</strong>g the blue sky, the flowers, the <strong>in</strong>sects, the birds,and my faster breath<strong>in</strong>g.A gatha is a poem, a song (see A Basket <strong>of</strong> Plums), and aguided meditation. <strong>The</strong>y are the same and used <strong>in</strong> different situations.For example, with “Breath<strong>in</strong>g In, Breath<strong>in</strong>g Out,” I s<strong>in</strong>g orthe M<strong>in</strong>dfulness Bell 25