Peace in every step fb2. Nat Tit - Peace in every step. The path of mindfulness in everyday life. commandments from Tit Nat Hana

14 commandments.

1- Don't be a fan and don't be limited by any doctrine, theory or ideology. All belief systems are only a guide to action, they are not absolute truth.

2- Do not think that the knowledge you now possess is unchangeable, that it is the absolute truth. Don't be so narrow-minded and limited by your current views. Learn and practice non-attachment to views in order to be open to acquiring new points of view. Truth is found in life, not in concepts. Be ready to learn all your life and observe the reality in yourself and around you all the time.

3- Do not force other people, including children, to accept your views, no matter what they are, power, entertainment, money, propaganda or even education. However, through compassionate conversation, help others avoid bigotry and narrowness.

4- Do not avoid pain and do not close your eyes before suffering. Do not lose the awareness that there is suffering in the world. By all means, including communication and travel, look for the opportunity to be with those who are suffering. Thus, awaken yourself and others to the reality of suffering in the world.

5- Do not accumulate wealth while millions of people in the world are starving. Do not make fame, gain, wealth, or sense gratification the goal of your life. Live simply and share your time, energy and resources with those who need it.

6- Do not harbor anger or hatred. Learn to understand and transform them while they are still in your mind. As soon as anger or hatred comes, direct your attention to the breath to see and understand the essence of the person who caused these feelings to you.

7- Do not lose yourself in the environment. Practice mindful breathing to return to what is happening in the present moment. Be in touch with the amazing, refreshing and healing within and around you. Sow the seeds of joy, peace and understanding in yourself in order to facilitate transformations in the depths of your consciousness.

8- Do not use words that may create dissonance and interrupt communication. Try to smooth out and resolve all conflicts, even the smallest ones.

9- Do not tell lies for personal gain or to impress other people. Do not use words that can cause discord in relationships and hatred. Don't spread news you're not sure about. Don't criticize or judge things you're not sure about. Always speaks honestly and to the point. Have the courage to talk about unfair situations, even if it may endanger your safety.

10- Do not use a religious community for personal gain or profit, and do not turn it into political party. However, the religious community must take a clear stand against violence and injustice and must strive to change the situation. without engaging in guerrilla warfare.

11- Do not engage in activities that harm people and nature. Do not support companies that interfere with the normal life of other people. You take on an activity that will help you realize your ideal of compassion.

12- Don't kill. Don't let others kill. by all possible ways try to protect life and prevent war.

13- Do not own anything that belongs to others. Respect the property of other people, but do not allow them to enrich themselves through human suffering or the suffering of other beings.

14- Do not harm your body. Learn to treat him with respect. Don't look at your body as just a tool. Preserve vital energies for the fulfillment of the Path. Sexual expression should not take place without love and devotion. In sexual relationships, be aware of the possibility of suffering in the future. To preserve the happiness of others, respect their rights and affections. Be fully aware of the responsibility for new lives coming into the world. Meditate on the world into which you are bringing new life.

When we breathe, when we are attentive, when we look at our food, life at that moment becomes real. For me, the rite of the sacrament is a beautiful practice of mindfulness. In such a determined way Jesus tried to awaken his disciples.

Conscious eating

A few years ago, I asked the children why they should have breakfast. One boy replied: “To gain energy for the whole day.” Another said, "We eat breakfast to have breakfast." I think the second answer is more correct: the purpose of food is food. Eating mindfully is an important practice. We turn off the TV, put down the newspaper, and work together for five or ten minutes, setting the table and finishing other chores. These few minutes we can be very happy. When food is on the table and everyone is sitting at the table, we practice breathing. “Breathing in, I calm my body; breathing out, I smile” three times. We can fully recover from three such breaths.

We then look at each person as we breathe to be in touch with ourselves and with everyone around the table. It doesn't take us two hours to see another person. If we are really calm inside, we only need to look for a second or two to see. I think if there are five people in a family, five or ten seconds is enough for such a practice - to look and see.

After breathing, we smile. Sitting at the table with other people, we have the opportunity to give a genuine smile of friendliness and understanding. It's very easy, but not many people do it. For me, this is the most important practice. We look at each person and smile at him or her. Breathing and smiling at the same time is an important practice. If people living together cannot smile at each other, the situation is very dangerous.

After breathing and smiling, we look at food in such a way that it becomes real. This food reveals our connection to the earth. Each piece contains the life of the sun and the earth. How much food reveals itself is up to us. We can see and feel the taste of the whole universe in a piece of bread. Contemplating food for a few seconds and then mindfully eating can bring a lot of happiness.

The opportunity to sit with your family and friends and enjoy great food is a great value that is not given to everyone. Many people in the world are starving. When I hold a cup of rice or a piece of bread, I know that I am lucky, and I feel compassion for those who have no food and who are lonely without friends and without family. This is a very deep practice. We don't have to go to a temple or a church to do it. We can practice right at the dinner table. Mindful eating nurtures the seeds of compassion and understanding that will empower us to help hungry and lonely people.

To add mindfulness while eating, you can eat silently from time to time. The first time you eat in silence, you may feel a little uncomfortable, but as you get used to it, you will find that eating in silence brings peace and happiness. Just as we turn off the TV before eating, we can “turn off” the conversation in order to enjoy food and the presence of others.

I do not recommend eating silently every day. Talking to each other can be a great way to connect in awareness. But we must distinguish between different types of conversation. Some topics may divide us. For example, if we are talking about the shortcomings of other people. Carefully cooked food will be useless if we allow such conversation to be present during the meal. Instead, we talk about those things that feed our food awareness and our oneness with each other, and in doing so we cultivate the happiness we need to grow. In this case, the awareness of the taste of bread in the mouth and its nutritional value are completely different than in the situation when we discussed the shortcomings of other people. Now the taste of bread brings life and makes it real.

So while eating, it is better to refrain from discussing topics that can destroy our focus on family and food, but we can freely say things that nourish mindfulness and happiness. For example, if you really like a dish, you can ask if other people have tried it, and if not, invite them to try this wonderful dish prepared with love and care. If someone has other concerns besides the food on the table, such as difficulties at work or problems with friends, then he loses the present moment and the taste of food. You can say, “This is delicious, don't you agree?” to take him away from his worries and extraneous thoughts and bring him back to the present moment, enjoying delicious food and your company. You become a Bodhisattva by helping sentient beings become enlightened. Children are especially good at practicing mindfulness and reminding others to do the same.

washing dishes

It seems to me that the idea that washing dishes is unpleasant can only arise when you don't. Standing in front of a sink with your sleeves rolled up and your hands submerged in warm water is a really nice feeling. I like to wash every plate with full awareness of the plate, the water and every movement of the hands. I know that if I rush to get to dessert quickly, dishwashing time will be unpleasant and not worth living, which is a pity, because every minute, every second of life is a miracle. The plates themselves, and the fact that I wash them, is a miracle.

If I am not able to wash the dishes with joy, if I want to finish this business faster so that I can start dessert earlier, I will also not be able to enjoy my dessert. With a fork in hand, I will think about what will happen later, and the feeling and flavor of the dessert, along with the pleasure of eating, will be lost. I will always be pulled into the future, and I will not be able to live in the present.

Every thought, every action in the light of awareness becomes sacred. In this light, there are no boundaries between the sacred and the ordinary. I must admit that this makes me wash dishes longer, but I live every moment fully, and I am happy. Washing dishes is both a means and an end; we wash our dishes not only to keep them clean, we wash them for the very process of washing dishes, so that at this time we can fully experience every moment.

Walking meditation

Walking meditation can be very enjoyable. We walk slowly, alone or with friends in some beautiful place. This meditation is really about enjoying the walk. Go not with the goal of coming somewhere, but just for a walk. Our goal is to be in the present, and being aware of breathing and walking, enjoy every step. Therefore, we should shake off all sorrows and worries, not think about the future, not think about the past, but just enjoy the present moment. We can take the child by the hand. We walk, take it step by step, as if we were the most happy people on the ground.

Although we walk all the time, our walking is more like running. When we walk in this way, we stamp worry and sadness into the ground. And we must walk in such a way as to capture only peace and tranquility on earth. We can all do it, of course, if we really want to. Any child can do it. If we can take one step like this, then we can take two. three and five steps. When we are able to take one step peacefully and happily, we are working for the peace and happiness of all mankind. Walking meditation is a wonderful practice.

When we meditate while walking down the street, we walk a little slower than usual and coordinate our breathing with our steps. For example, we can take three steps on each inhale, and three steps on each exhale. We can say, “Inhale, inhale, inhale. Exhale, exhale, exhale." The word "inhale" helps us to denote inhalation. Every time we say this word, we make our breath more real, as if we were saying the name of a friend.

If your lungs require four steps instead of three, please give them four steps. If they only want two steps, give them only two. The duration of inhalation and exhalation does not have to be the same. For example, you can take three steps for each inhale and four for each exhale. If you feel happy, calm and joyful while walking, you are practicing correctly.

Thit Nhat Khan is a Vietnamese Zen master, peace activist and one of the greatest spiritual leaders of our time. He took monastic vows at the age of 16, and six years later became a co-founder of An Quang, a Buddhist institute, the center of the spiritual life of South Vietnam. Later he was invited to the USA to study and teach religious studies at Columbia and Princeton Universities.

A couple of years later, he had to urgently return to Vietnam, because the war had begun there. He returned to his homeland and became one of the leaders of perhaps the greatest peaceful resistance movement of the twentieth century, based on the ideas of Mahatma Gandhi.

In his book, Myrrh in Every Step, Tit Nath Khan talks about how to become mindful in Everyday life. And best tool that's what meditation is for.

source http://www.mann-ivanov-ferber.ru/books/mir-v-kazhdom-shage/

Many have heard about meditation, but do not understand what it is and why it is needed. Many even consider meditation to be some kind of sectarian occupation. In fact, the main task of meditation is to calm the mind, to teach you how to control your thoughts, to concentrate on what is important now, at the present time, to realize the consequences of your every word, action, choice.

Surely everyone caught himself on the fact that while talking with someone, reading or even washing dishes, thoughts are busy with something else. Meditation trains the ability to always stay here and now.

In order to start practicing meditation, it is not at all necessary to light candles and incense, sit in the lotus position in front of the Buddha and say “Oooommmm”. It is enough to start reading "The World in Every Step". This book is a meditation in itself.

I'm kidding a little, of course.

Breathing is the key to mastering meditation. Inhale - exhale, inhale - exhale, enter - exit (oops, it seems I got distracted), return, inhale - exhale, inhale - exhale.

Starting with breathing, over time you can learn to be here and now in any situation - I walk along a path in the forest, I feel the air touching my skin, I smell the earth, foliage and grass, I hear the chirping of birds, the rustle of grass, I see how the sun's rays break through the crowns of trees, I feel how my feet touch the ground, I feel my inhalation and exhalation, I am happy, I am, I am here and I feel good.

“The basis of happiness is mindfulness. The main condition for it is the realization that you are happy. Without realizing that we are happy, we cannot survive this state. If we have a toothache, we know that the absence of pain is a great happiness. But if the tooth does not hurt, we do not feel happiness, although getting rid of the pain is very pleasant. In general, there are many pleasant things in the world, but without practicing mindfulness, we cannot appreciate this. Through mindfulness, we begin to appreciate many phenomena and learn to protect them. Carefully caring about the present, we think about the future. Working for the future world - acting for the world in the moment.

Meditation trains our mindfulness, and mindfulness helps us to slow down, to accept things as they are, not to demand more, not to expect or be deceived, to be aware of every second of our being and its consequences.

“...insufficient knowledge of the suchness of a person can lead to trouble. But having knowledge, we get joy and benefit from communication. The key is to understand suchness. You should not demand that a person always be a flower. We must understand: it is good and like compost.”

“Mi in every step” helps to see your connection with every part of this world, to realize your influence on it, to be attentive not only to yourself, your feelings and your thoughts, but also to everything that surrounds you.

“Looking at the trash can, we can see lettuce, cucumbers, tomatoes and flowers. Throwing a banana peel in there, we will know: this is a banana peel, so we throw it away, and it begins to turn into a flower or a vegetable. This is the practice of meditation.

When we throw away a plastic bag, we know it is different from a banana peel. It will take a very long time to turn into a flower. Therefore: "By throwing a plastic bag in the trash, I know that I am throwing a plastic bag in the trash." Mindfulness alone will help protect the Earth, bring peace, and take care of life now and in the future. When we live mindfully, of course we try to use less plastic bags. This is the easiest way to fight for peace.

Throwing away a disposable diaper in the trash, we know that it will take even longer to become a flower: four hundred years or longer. Knowing that the use of such diapers does not serve the world, we will look for other ways to take care of our baby. The practice of breathing and contemplating your body, feelings, mind and internal processes is the practice of peace here and now. Such is the mindful life.

The worst waste is nuclear waste. It will take two hundred and fifty thousand years for them to turn into flowers. Forty out of fifty states in America are already contaminated with nuclear waste. We are making the Earth uninhabitable for ourselves and many generations of our children. By living the present moment mindfully, we are able to understand what to do and what not to do, and begin to move towards peace.

TV sows the seeds of violence and anxiety in children and pollutes their minds in the same way that we destroy environment using chemicals, cutting down trees and polluting the water. We need an ecology of mind - or this kind of violence and irresponsibility will continue to spread to all other areas of life.

"Peace in every step" teaches understanding, love and care.

“If the lettuce you have planted is not growing well, you do not blame it. You are looking for reasons why growth is not happening. However, if we have problems with friends or relatives, we blame them.”

Be sure to read this book.

And remember, the secret of happiness is happiness itself. To understand how pleasant it is to breathe, you do not need to wait for asthma. Realizing the precious ingredients of happiness is in itself the practice of genuine mindfulness.

In contact with

Problems at work, misunderstanding in the family, lack of sleep and constant worries - 4 riders of stress that can unsettle every person.

Stress negatively affects people's livelihoods and causes irreparable damage to health, no less than dangerous diseases. But you can fight him, the main thing is to know what weapon to use in the fight against this merciless enemy. Be patient and prepare for a fight. There is only one goal - victory, because physical and mental health is at stake. The book "Peace in every step" from the famous author Tit Nhat Khan will become your the best instruction and winning strategy.

You have the opportunity to download the book "Peace in Every Step" by Tit Nat Khan "Peace at Every Step" for free in fb2, epub, pdf, txt, doc on the website at the link below

What is the book Peace in Every Step about?

Harmony is what modern people lack. Mankind has forgotten how to plunge into a state of bliss and tranquility, enjoy ordinary things and see happiness in everyday life. People confidently push fortune away from themselves, plunging headlong into domestic and work problems. The main snag is that people do not know how to separate difficulties from their lives and mentally plunge into nirvana, allowing their mind and body to rest from the oppression of pernicious reality.

Tit Nat Khan in the book "Peace in Every Step" will tell you how to find mutual language with yourself and find the necessary harmony. His book will become a real map for you, the final point of which is Nirvana.

What does the book “Peace in every step. The Path of Mindfulness in Daily Life?

In Peace in Every Step, Tit Nath Khan offers humanity a powerful guide to achieving peace. The author believes that meditation and simple psychological manipulations will help deal with stress once and for all, and will also teach you how to relax from everyday bustle.

Guided by the advice outlined in the book "Peace in Every Step", you:

• Learn to cope with the limitless flow of information and emotions that awaits at every turn;
• You will be able to free your mind from everyday problems;
• Learn how to properly build relationships with people around you;
• You will be able to cope with any problems that stand in your way.

Who is this book for?

The book "Peace in every step" is simply necessary for every person who suffers from the hardships of life and cannot get rid of them. This practical guide will help you quickly return to the mainstream of life at the time of the attack of stressful situations.