A book allows you to live in harmony with yourself and vent all your pain. After reading this book, you will find that there are almost no so-called difficulties in life. As long as you can learn to keep mindfulness, you will become calm in one second. If you believe that you can live a relaxed and happy life and are willing to work hard for it, please read the book Miracle of Mindfulness.

About how to face the endless situations in life and our inner anxiety. I recommend you to study the book Miracle of Mindfulness. This book is very helpful to me. Since reading this book, I have found that my life has become much calmer. This cannot be produced by simple so-called tempering. There are methods. If you don't master this method, you will never know how to face your negative emotions.

The core of this book is, what is the greatest miracle of life? It's not that you can walk on clouds or run on fire, but that you can breathe every day. Don't you think it's wonderful? Spit it out in one breath, then suck it in. In this way, your body will work and you will live. When you can focus on your breath and let you know your physical condition clearly, this state is called mindfulness, which is the most important miracle in life. When you master this miracle of mindfulness, you will find that all kinds of negative emotions that plague us in the world are just superficial things.

Buddhism often says that this thing is empty. Many young people don't know what emptiness is, but I am really angry. In fact, what Buddhism calls emptiness is not emptiness. This is called self-absence. The so-called non-self-nature of law means that all kinds of phenomena in the world are born of karma, and there is no independent and unchanging ontology. For example, must this table be a table? At the moment, he is a table, but after two years, his karma dissipates, he is chopped, burned into ashes and thrown into the grass, and grows into a plant or an animal, and he becomes another state, which is called non-self. If you can see through the surroundings, these things are empty and have no self, and you find that the only real thing you can pay attention to is your inner mind. Observe it and it will naturally dissipate.

The author of this book is thich nhat hanh, a Vietnamese who stayed in France. Throughout the war, he went to Europe and the United States to call on everyone to stop the war. The following two stories are written in thich nhat hanh's book:

The cup in your hand

In America, I have a man named Jim? Jim forest is my close friend. When I first met him eight years ago, he worked in the Catholic Peace Association. Jim came to see me last winter. I usually wash the dishes after dinner, and then sit down and have a cup of tea with everyone. One night, Jim said to let him do the laundry. I said, "ok, but if you want to wash the dishes, you must know how to do it." Jim replied, "come on, do you think I don't know how to wash dishes?" 」

I replied, "There are two ways to wash dishes. The first is to wash dishes for cleaning, and the second is to wash dishes for washing dishes. Jim said happily, "I choose the second one-washing dishes for the sake of washing dishes." "From then on, Jim knew how to wash dishes. I entrusted this responsibility to him for a whole week.

If we only want to have a cup of tea when washing dishes, so we wash dishes in a hurry as if they are disgusting, then we are not "washing dishes for the sake of washing dishes". Moreover, we are not living in the moment of washing dishes; We stood in front of the sink, completely unable to recover.

Will be a miracle of life.

If we don't know how to wash dishes, we probably don't know how to drink tea: when we drink tea, we only think about other things, and we hardly realize the cup of tea in our hands. In this way, we are sucked away by the future-we can't really live for even a minute.

Eat oranges

I remember when Jim and I first traveled to America a few years ago, we sat under a tree and shared an orange. He began to talk about what we would do in the future. Whenever we talk about an attractive or exciting plan, Jim is so involved that he completely forgets what he is doing now. He threw an orange into his mouth. Before he began to chew, he was going to throw another orange into his mouth. He hardly realized that he was eating oranges. I also have to tell him: "You should eat the oranges that are already in your mouth first. Jim realized what he was doing.

It's as if he is not eating oranges at all. If he eats, he is eating his future plans.

Oranges have many petals. If you know how to eat a petal, you may know how to eat a whole orange. But if you can't eat an orange, then you won't eat an orange at all. Jim got it. He slowly lowered his head and absorbed himself in eating the orange that was already in his mouth. He chewed carefully and then reached for another petal.

Later, Jim went to prison for his anti-war activities. I'm worried about whether he can stand the confinement of the four walls of the prison. I wrote him a short message: "Remember the oranges we shared together? Your life there is just like that orange. Eat it and become one with it. Don't worry about what will happen tomorrow 」

The story above is about washing dishes and eating oranges. In fact, when you know that mindfulness means being aware of the present reality, every moment in your life becomes an opportunity for you to practice, not just during meditation.

When you walk on a country road or in on the boulevard, or even in the scorching sun, you can always be aware of the seedlings, green trees or sunshine around you and know that you are walking clearly at this moment. Not the body is walking, but the heart is hanging somewhere else. Being able to walk on clouds or fire is not a real miracle. The real miracle is walking on the earth. When you can integrate with walking, it will be a miracle.

So how do we practice mindfulness? Thich nhat hanh's answer is: concentrate on your work, stay alert and awake, be ready to deal with any possible situation at any time, and improvise. This is mindfulness. It is difficult to separate work from practice, which is not a good practical idea. Wang Yangming once wrote a letter to teach his students, saying, Did I ever tell you to find a special time to practice? Adjudication every day, is it not a kind of spiritual practice?

When we are angry, we are angry ourselves; When we are happy, we are happy ourselves. When we are in our inner time, we are also our inner observers. Therefore, the important thing is not to drive away or cling to any thought, but to be aware of it. A distracted heart is also a heart, just like a wave or water. Take good care of yourself, and the lost heart will become a real heart. The real heart is the self, which is the Buddha. The so-called, clear mind and see sex.

I like walking alone on a country road, which is full of rice and weeds. Every step I take in mindfulness makes me feel that I am walking on this incredible land. At such a moment, existence itself is an amazing miracle. Generally speaking, people think that walking on water or in the air is a miracle, but I think

The real miracle is not walking on water or air, but walking on the ground.

Every day, we are in a miracle that we don't realize: blue sky, white clouds, green leaves, curious black eyes of children-those are our own eyes.

Everything is a miracle.

Fan Deng's explanation of the miracle of mindfulness, second edition.

We read books to solve problems, and this book is to teach us how to face endless situations and inner anxieties in life.

After reading this book, I felt much calmer, which helped me to control my emotional problems to a great extent.

What do you do when you have negative emotions? What methods can this book give us to help us alleviate all kinds of negative emotions ~

What is the core sentence of Miracle of Mindfulness? What is the greatest miracle in life? Instead of walking around stepping on hot wheels, I breathe every day, and focusing on my own breathing is the state of mindfulness.

Buddha said: "Everything is empty", "emptiness" is not without, and its core is that there is no self in law. Everything has no definite nature, and its state will change. A table is a table at the moment, but after several years, the cause dissipates and becomes a pile of wood. Firewood turns into ashes after burning, which is used as fertilizer and exists in another state. And a person, who is a person at this time, may be ashes and ghosts after a few years. Then we will find that everything around us is empty. We can only pay attention to our intention at this moment, and then observe it, and it will naturally dissipate.

Then let's learn from the context of this book ~

The author of this book is thich nhat hanh, a Vietnamese. During the Vietnam War, he went to France and the United States to call for peace and a truce, and founded Mei Village in France. Accept tourists from all over the world who want to practice mindfulness.

This book is a long letter written by thich nhat hanh to a friend. It does not elaborate on Buddhism, but only from this letter, we have learned what mindfulness is and why mindfulness is a miracle.

At the beginning of this book, it depicts a scene: a young man who once married a Zen master found that he had to work, take care of his wife's emotions, change diapers for his children, and had less time for his own practice. Then he tried to apply the practice of mindfulness in his life and realized that it was time for him to match his wife and children. Without your time or mine. When you are with your children, thinking about the unfinished work will not help you solve the problems of your children and work, but will be more painful and anxious. Therefore, when you are with your children, you should concentrate on accompanying them, work hard, keep mindfulness at all times, and let your thoughts focus on the present.

Once, we talked about the example of washing dishes.

Many people think washing dishes is not an easy task, especially when friends there are waiting for you to play mahjong and have tea together. Always thinking about washing up and doing something else,

How to wash dishes correctly?

The so-called mindfulness means that when we wash dishes, we just need to wash them. That is to say, when we wash dishes, we should be fully aware of the fact that we are washing dishes. At the moment of washing dishes, I was completely myself, following my breath and feeling my thoughts and actions. This is mindfulness, this is the miracle of mindfulness.

If we only want to have a cup of tea when washing dishes, or should we chat with friends or? Playing games or watching a favorite TV series, it seems disgusting to wash dishes if you are in a hurry, but the process of washing dishes is also a part of your life, and you have created a disgusting thing for your life. Then, we don't wash dishes for the sake of washing dishes. In other words, we don't live in the present when washing dishes. In fact, we don't know the miracle of life when we sink in and stand by.

"The Doctrine of the Mean" says: "People eat and drink, but little is known about their taste." We eat it every day, but few people feel its taste. What do we think when the meal comes? What do we think? "Where shall we go and what shall we do after dinner?" "Eat quickly, don't delay things" or take a photo and send it to a circle of friends in Weibo, but you don't really appreciate the taste of food. Practicing mindfulness even requires us to feel the taste of every bite of food.

How can practicing mindfulness help us?

The Zen master once ate oranges with his student Jim. Jim broke off a piece before eating. Thich nhat hanh said, "You should eat the oranges in your mouth first." . Jim realized that he was not in a state of mindfulness. Only by focusing on eating every petal of the orange can we really eat the orange.

Later, Jim was imprisoned for opposing the war, and the Zen master wrote him a letter, "Remember that orange we ate together? Your life there is just like that orange. Eat it and become one with it. Everything will pass tomorrow. " Is there a difference between sitting in prison and sitting at home? Yes, because there is no freedom to go to prison, right? I can't go where I want to go, and I feel bound, so my heart is very painful. But there is no difference in sitting, because sitting in prison, mindfulness running away, longing for the outside world, will make you feel inner pain. Feel the feeling of the moment and understand the state of the moment. This is the miracle of mindfulness.

The simplest way that the miracle of mindfulness brings us is to meet any problems, let us gather our body and mind into the body and understand the state at the moment.

Whether it is washing dishes, eating oranges or other situations in life, when we know that "mindfulness" means "awareness of the present reality", every moment in life becomes an opportunity for you to practice. Not only in meditation. When you walk on the road, even under the scorching sun, you can always notice the green trees and sunshine beside you and know that you are walking clearly at the moment. It's not that the body is walking, but that the heart is thinking about something else. Waiting for the bus, meeting and flight delay are all processes in our lives. Keeping mindfulness and focusing on our inner feelings is mindfulness.

Well, I think it's hard for individuals to do it. While walking, they were thinking about other things. When they are sad, it is still difficult to control themselves. The road to cultivation is long and Xiu Yuan ~

Fan Deng once met his idol Liu Chuanzhi on the plane. Liu Chuanzhi is reading Du Lala's Promotion, while Fan Deng is reading The Diamond Sutra. Curious, Liu Chuanzhi asked Fan Deng why young people read this book. Teacher Fan Deng asked, "What do you think is the greatest pain in life?" Liu Chuanzhi said: "It is the most painful thing for a person to never find what he wants." This is the "no pain" in Buddhism. And Fan Deng said that the biggest pain in life is: You don't think there should be painful pain. Suppose someone spent 5 million on lottery tickets, leaving only 2 million, you won't feel pain, but you may feel funny; Is it painful for others to be lovelorn? Losing love is painful, but you don't feel pain when others are in pain, because you feel different from others, and you shouldn't bear such pain. How to control this pain as soon as possible and then put it out? The best way is to keep mindfulness. When you keep mindfulness, you will understand that this is just an experience. Feeling my presence at the moment is the same thing as feeling me elsewhere.

When you know that mindfulness means being aware of the present reality, you can practice all the time in your life, not just Zen.

Isn't the "unity of knowledge and action" in Wang Yangming's Biography our conventional understanding of words and deeds or prophets? Still going backwards? Fan Deng's core explanation of this word is that when you are doing something, your mind doesn't run away. Your mind is focused on what you are doing.

If we sometimes play mobile phones and WeChat while walking, we will feel very tired because we are distracted and have no unity of knowing and doing.

One of Wang Yangming's students, as a senior administrative official, complained to Wang Yangming that he didn't have time to practice, and he often had to deal with work because of complicated affairs. Wang Yangming answered him, "When did I ask you to find time to practice? You can keep practicing. When someone wants to win a lawsuit and give you money, don't practice your greed. When a person can't speak clearly, you can't get upset. This is to exercise your patience. When the case is complicated and you can find clues, you can practice your discrimination. So you can keep practicing.

We study only as a method, and we also need to look at our own nature and the diligence of cultivation. Thich nhat hanh gave us a way to cultivate mindfulness, and the answer is to focus on work first.

When we are at work, we always want to eat and think, "why don't you get off work?" I am so worried. " Once we have this idea, we will feel anxious and painful. So all the pain comes from separation. In our WeChat circle of friends, we sometimes see people say "It's Monday again, so painful" and "I will have a holiday in three days". In fact, a holiday is not necessarily happy. A holiday quarreled with an object, and a good holiday was blown away. Everything is not self-awareness, but pain or happiness, but comes from my own definition of separation. Experience the feeling of going to work in class, because this is our destiny takes a hand's day, whether happy or painful, we must be here, so enjoy going to work and devote ourselves wholeheartedly. Go to work well, go home and have a good rest.

Back in thich nhat hanh, the first way to practice is to concentrate on your work. Always be alert and awake, be ready to deal with possible situations at any time, and then improvise. This is to keep mindfulness.

The hardest place to practice is at home, then at work, and then at the temple. Because there are too many things that break mindfulness at home.

It is difficult to separate work from practice.

Specific methods are:

1, conscious breathing. Take a deep breath, know your income, know your commitment and the method of calculating interest. When you can play freely in the later period, you can focus on breathing instead of counting interest.

2. Walking, living, sitting and lying are all Zen. Work, eat, wash dishes, chat with friends, and always keep mindfulness.

A person is enlightened. After a while, his disciples asked him, "Master, what did you do after you realized it? Is it different from before? " Master replied, "Eat when you are hungry and sleep when you are sleepy." I'm hungry, I'm sleepy, I eat and sleep, but what's the difference? Master said I want to eat and sleep, eat whatever I have and sleep wherever I have a room. You are very picky about food and accommodation. This is "nothing is difficult in the supreme way, I am afraid that there is a will." Many of us will say, "Is this job better or that job better?" This meal is better, or that meal is better There is nothing else to learn, but don't be picky. Because you are too picky, and there are many separations, the pain arises spontaneously.

Some people will ask whether life will be boring, boring and boring if you continue practicing like this. Just like what we call the "golden mean", the golden mean is not boring, making do, or similar, but refers to appropriate extremes. Confucius has never reached that realm in his life, nor has he seen anyone who has reached that realm. When we cultivate indifference, there are many things worth pursuing in life.

Why do we think we should pursue money and power? It's all because of social inertia. We are manipulated by social inertia and always think that "others have cars and big houses", and I also want to have cars and houses. Without them, it will be very painful. This is the way of social inertia. Just because social inertia pulls you to run, you can't face your comfortable heart.

What is true freedom? True freedom is not doing whatever you want. A person can do whatever he wants, which is the minimum freedom. Have we ever done a crazy thing and then don't know why, and then regret that we shouldn't have said that at that time and really shouldn't have hit people? Because that's because we are controlled by emotions and are slaves of emotions. If we want to be masters of emotions, we need to mobilize our mindfulness.

Cultivating mindfulness is an introduction to Buddhism. Let go of everything, and you will find that everything is empty, all appearances, and there is no self. A bad thing may be a good thing in a few years, but when it happens, our hearts are extremely painful.

So try to cultivate our mindfulness, give ourselves a "mindfulness day" and spend one day a week practicing mindfulness. On this day, always remind yourself to keep mindfulness, get up in the morning, brush your teeth, eat and get angry-tell yourself, "I am very angry at the moment". How to get rid of it quickly is to know that the person who makes you angry looks in the mirror and stares at the angry person in the mirror and says, "This.

Face up to our pain and take care of them. Both positive emotions and negative emotions need our care, because it is said that we are a part of life, and these emotions will become more and more sensible. You can't hold it, you'll get sick.

We always think that we are different from others, but in fact we are all the same. I can bear the pain that others can bear.

When Socrates was sentenced to death, he said, "I am going to die now, and you want to live." God only knows who is more unfortunate. " In his view, there is not much difference between death and life.

The author is a monk, so the second half of this book describes a height that ordinary people can't reach. Teacher Fan Deng said that there is a very good passage (but I may not be good enough to understand the profound meaning of Orz): If one looks at reality from the perspective of Buddhism, you will become pessimistic, pessimistic or optimistic, and the truth will be oversimplified. The focus is on what reality really presents. A pessimistic attitude will never make a peaceful smile bloom. That is the smile that appears on the faces of Bodhisattva and other people who are seeing. This is a truly peaceful smile. The most important thing is to maintain a state of mindfulness. Without separation, there is no pessimism and optimism.

And how to control our negative emotions? Whenever a good thought rises, realize that a good thought rises in my heart, and when an evil thought rises, realize that an evil thought rises in my heart. No matter how much you don't like it, don't be persistent. It is enough to try to eliminate it and know it. If you have left mindfulness, you must know that it is still there.

Just as the definition of "I" in western psychology: "I am my observer". When we find my observer, we are practicing our mindfulness, and we usually remove our observer. So Zen sometimes gives you a blow: "Where is the master?" ? Are you in control of your heart?

When you encounter problems that you can't solve, do what you can first, and relax, and other things will be easy.

When the parting heart rises, it is weakened to know that you have a parting heart ~

Finally, it may be difficult for us to maintain the miracle of mindfulness, but cultivation itself is an interesting thing, and because it is not easy, the realm is too high, and it is only interesting if it is not achieved. What you get casually is not worth much. If it is too simple, it will be boring.

No matter what you do, work, study and live in your life, you always regard it as a process of cultivation. You can always feel the difficulties and setbacks in the process of cultivation, understand it, take care of it and observe whether it is progress or retrogression. This process itself is also a miracle of mindfulness.