Savor_ Mindful Eating, Mindful Life Part 9

13.Department of Nutrition, Harvard School of Public Health, Time to focus on healthier drinks (2009), http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/focus/.

14.L. K. Khan et al., Recommended community strategies: 126.

15.T. N. Hanh, Transformation at the Base Transformation at the Base (Berkeley, CA: Parallax Press, 2001). (Berkeley, CA: Parallax Press, 2001).

INDEX.

advertising, 13, 5455, 157, 158alcohol consumption, 11618, 206, 228anger, 1617, 60, 8185, 13839, 21112anxiety, 4142, 4546, 7779, 119, 193apple meditation, 5, 3943, 119, 131

beverages: alcohol consumption, 11618, 206, 228; avoiding sugary, 2223, 110, 11516, 23031, 233, 25152; caffeine in, 116, 206; coffee and tea, 116; Harvard School of Public Health guidelines for healthy, 11516; juice, 110, 115; mindful drinking, 114, 118, 119, 122blood pressure, 1079, 11213, 151, 158, 169blood sugar, 80, 100, 10911, 158body image, 16465body-mind connection, 4546, 65, 7172brain functioning, 13, 4546, 149, 151, 208breakfast, 12930, 143, 144breathing exercises. See See conscious breathing; in Breathing meditations conscious breathing; in Breathing meditationsBuddha/Buddhism: becoming a Buddha, 93; feelings in, 17, 7778; Five Mindfulness Trainings, 20912; Five Remembrances, 236; on habit energy, 15; Maitreya, 205; pretas pretas in, 2021; in, 2021; sangha sangha in, 35, 64, 104, 2056; Sutra on the Son's Flesh, 49, 24142. in, 35, 64, 104, 2056; Sutra on the Son's Flesh, 49, 24142. See also See also Four Foundations of Mindfulness; Four n.o.ble Truths; four nutriments; mindfulness Four Foundations of Mindfulness; Four n.o.ble Truths; four nutriments; mindfulness

calorie-need calculators, 104calories, 1415, 20, 2325, 103, 104, 15455cancer: alcohol consumption and, 116, 117; diet and, 52, 100, 101, 1079, 114, 127; exercise lowering risk, 149, 150; overweight and, 19causes of weight problems: drinking sugary beverages, 2223; environmental barriers, 2627; inadequate exercise/physical activity, 23; law of thermodynamics, 1415, 20; mind-body disconnect, 72; mindless eating, 2526; misc. factors, 2728; not enough sleep, 2425; overview on, 2021, 2829; personal makeup/interrelations.h.i.+ps, 56, 22; social forces, 2, 1214; suffering and emotions, 6162; television watching, 2324change, 1517, 3235, 37, 22123, 23235circadian rhythm, 134, 206collective mindfulness. See See mindful world mindful worldcommunity-based organizing. See See gra.s.sroots reform gra.s.sroots reformcommunity of support, 35, 64, 104, 2056, 23940Community Supported Agriculture (CSA), 110, 23132compa.s.sion: cultivating individual/collective, 7, 62, 22223; in Five Mindfulness Trainings, 20911; and mindful eating, 4849, 52, 118, 120, 12324; regarding your body with, 3031; transforming anger into, 8385conscious breathing: to facilitate mindfulness, 4, 6, 16, 7073; with fidgeting and stretching, 174; in mindful drinking/eating, 12224; transforming emotions through, 84, 8889consciousness, 46, 5864, 80, 81, 91, 243consumption, 5, 1213, 5354, 209, 212cravings, 16, 2021, 88, 212, 243

dairy products, 51, 101, 102, 1078, 114, 115, 128death visualization, 75deep listening, 19596, 209, 21112desire, 2021, 5558, 82, 88diabetes: alcohol consumption and, 117; diet and, 100, 101, 103, 10811, 115, 230; link to overweight, 19; physical activity and, 149, 158, 169diet. See See mindful eating; nutritional science mindful eating; nutritional sciencedieting, 14, 99, 103, 104, 129, 204dimensions of reality, 17273directed-attention fatigue, 2078diseases/health conditions: diet and, 42, 98100, 103, 1079, 230; exercise and, 28, 149, 169; link to television watching, 158; vitamin D to prevent, 112. See also individual diseases/conditions See also individual diseases/conditionsdualism, 22021

eating. See See food; mindful eating; nutritional science food; mindful eating; nutritional scienceeating disorders, 13840, 165eating out, 12, 26, 133, 13536, 158, 226emotions: exercise and, 151, 16566; food and, 16, 28, 13840; four types in Buddhism, 7778; greeting negative emotions meditation, 19394; internal knots around, 8792, 128; mindfulness of, 6768, 7680; nutriments and mental formations, 47, 54, 5864, 8182, 212; and sense impressions, 5355; and television-watching habit, 24, 159; transforming your, 21, 3132, 7880, 8385, 8889, 184; and weight struggles, 2, 1617, 28energy-balance equation, 1415, 20, 2325, 103, 154environment. See See physical environment; planetary wellness; social environment physical environment; planetary wellness; social environmentexercise log, 164, 166exercise/physical activity: appropriate levels of, 23, 15152, 15557, 178; benefits of, 14951; community-based strategies for, 25253; in the energy-balance equation, 23, 154; with health conditions, 28, 169; resources on, 26163; social trends and, 6, 1314; strategies to encourage, 252; strength and flexibility, 15253; suggested types of, 163, 168, 17475, 17778, 24950; and weight loss/maintenance, 1415, 20, 151, 15356. See also See also mindful moving mindful movingexercise/physical activity barriers: addressing in in Moving plan, 17879; a.s.sociated expenses, 16667; being overwhelmed, 16566; body aches and pains, 169; feeling embarra.s.sed, 160, 16465; lack of time, 16163; neighborhood restrictions, 16769, 225, 234, 25253; overview on, 16062; tiredness, 160, 16364

family: genetics and weight problems, 22; inextricable link to, 75, 91; profound influence of, 5, 58, 87; transforming negative seeds of, 9192; weight loss support from, 104, 128, 161, 200, 2045farming: community-supported, 110, 23132; grat.i.tude to farmers, 42, 97, 11921, 125; livestock, 5053, 114, 12728; sustainable agriculture resources, 26364fast food, 26, 133, 13536, 158, 226fats, 13, 98, 99, 1016, 107, 22830fear, 59, 6162, 161, 171, 173feelings. See See emotions emotionsFive Contemplations, 124Five Mindfulness Trainings, 20912Five Remembrances, 236food: cravings, 16, 2021, 88, 212, 243; in Eating strategy, 14142; and emotions, 16, 28, 13840; highly seasoned, 1213; labeling of, 103, 115, 128, 22930; as nutriment, 4753, 24142; portion distortion, 2526; promoting healthy, 25152; reflection questions around, 28; resources on, 25556, 25859; restaurant food, 12, 26, 133, 13536, 158, 226; snackability, 41. See also See also beverages; mindful eating; nutritional science beverages; mindful eating; nutritional science"food desert," 128, 225food diary, 138, 139, 201food production system, 4753, 9798, 213, 21819, 25859four elements, 75Four Foundations of Mindfulness, 6992; of the body, 7076, 84; of the feelings, 7680; of the mind, 8086; objects of mind, 8692; overview on the, 6970; as transformative, 6, 9293Four n.o.ble Truths, 1735; applying the, 5, 1718; following a mindful path to healthy weight (Fourth n.o.ble Truth), 3235; a healthy weight is possible (Third n.o.ble Truth), 2932; identifying the roots of your weight problem (Second n.o.ble Truth), 2029; overweight/obesity is suffering (First n.o.ble Truth), 1920four nutriments, 4665; Buddha's teaching on, 4647, 24143; consciousness (fourth nutriment), 46, 5864; daily mindful consumption of, 6465; edible food and drinks (first nutriment), 4753, 24142; in Five Mindfulness Trainings, 209, 212; and the mind-body connection, 4547; seeds and the, 6263, 8182, 91, 92, 18384, 207; sense impressions (second nutriment), 46, 5355, 5859; store consciousness and the, 5862, 80, 81, 91; Sutra on the Son's Flesh, 49, 24142; volition (third nutriment), 46, 5558friends: active social time with, 138, 147, 162, 164; healthy lunch swap, 137; and mindful television watching, 14445, 159; nurturing positive mind seeds, 60; weight loss/maintenance support from, 104, 128, 161, 201, 2045

gates (to our consciousness), 59global warming, 124, 128, 179, 199, 210, 218goal setting, 3233, 3637, 14045, 178, 185gra.s.sroots reform: examples of, 22832; individual action toward, 23235; No-Car Days, 179; to prevent/control obesity, 25153; resources for, 25960grazing, 127gyms, 153, 16468

habit energy: distracting from mindfulness, 128, 182; environment influencing, 58, 87; mechanism of negative, 8788; overcoming, 1517, 26, 185, 187; preventing relapses into, 2089happiness, 5657, 77, 173, 207, 209, 210healing, 17, 20, 9091, 17172, 209, 212healthy eating. See See mindful eating; nutritional science mindful eating; nutritional scienceHealthy Eating and Active Living Web, 22527healthy weight. See See overcoming weight problems overcoming weight problemsheart disease: exercise lowering risk of, 149; foods/beverages increasing risk of, 101, 103, 108, 111, 115, 127, 230; link to trans fats, 103, 229; foods/beverages lowering risk of, 42, 52, 100, 106, 1079, 117; overweight/sedentary lifestyle, 19, 158; related to mental distress, 46; sodium and, 113high blood pressure, 1079, 11213, 116, 151, 169

in Breathing meditations: cooking, 198; deep-listening/loving-speech, 19596; driving, 19192; elevator, 193; flower, 196; good-night, 199, 206; greeting-our-negative-emotions, 19394; hurrying, 189; Internet/e-mail, 194; jogging/brisk-walking, 191; key, 198; light-switch, 190; for mindful living, 18788, 200, 2023; for mindful moving, 159, 17075, 179; mult.i.tasking, 19798; sky, 191; smiling, 190; standing-in-line, 197; sunrise, 188; sunset, 19899; teeth-brus.h.i.+ng, 189; traffic-jam, 192; tree meditation for stability, 196; waking-up, 188; water-faucet, 19293individual change efforts. See See mindful world in Eating strategy, 14045, 18486, 2023 mindful world in Eating strategy, 14045, 18486, 2023in Moving plan, 17679, 186, 2023interbeing, 52, 75, 209, 22021interdependence: around physical energy, 148; daily thanksgiving for, 23536; in food production, 9798, 213, 21819; penetrating through mindfulness, 7, 9293, 209; plant-based diet and, 5253; transformation and, 69, 22025. See also See also mindful world internal knots, 8792, 128, 17576 mindful world internal knots, 8792, 128, 17576

journaling, 2728, 13841, 164, 166, 201

law of thermodynamics, 1415lifestyle changes. See See mindful living plan mindful living planlistening, deep, 19596, 209, 21112love, 30, 8587, 19596, 2067, 209, 21112lunch, 130, 137, 143

maintaining a healthy weight, 3438, 2089meat, 5052, 101, 102, 1078, 12728, 192, 21718media, 13, 5355, 6061, 157, 158, 26465. See also See also television televisionmeditations. See See in Breathing meditations in Breathing meditationsMediterranean-style eating plan, 103, 104, 108, 204mental formations, 5960, 6970, 8082, 86, 124, 18384mind, 4546, 5865, 7173mind consciousness, 53, 5861, 81mindful eating, 97145; acknowledging farmers in, 42, 97, 11921, 125; apple meditation, 5, 3943, 119, 131; dinner with Chef Sati, 12022; in Eating strategy, 14045, 18486; essence of, 3, 6, 145; the Five Contemplations, 124; and the food supply, 4753, 9798, 218; mind-body connection, 4546; vs. vs. mindless eating, 2526, 132; plant-based diet, 5152, 1078, 12728, 21718; portion size, 2526, 12526, 132, 136, 14144; practice of, 62, 11819, 12328; resources on, 260. mindless eating, 2526, 132; plant-based diet, 5152, 1078, 12728, 21718; portion size, 2526, 12526, 132, 136, 14144; practice of, 62, 11819, 12328; resources on, 260. See See also also food; nutritional science food; nutritional sciencemindful eating barriers, 12840; eating at night, 13435; eating more on weekends, 13738; environmental, 22527; fast food/restaurant meals, 13536; food and emotions, 13840; lack of preparation time, 13637; overeating large portions, 13233; overview on, 12829; skipping breakfast/meals, 127, 12930; speed eating, 13132mindful living plan, 181213; in Breathing overview, 18788; in Eating, 14045, 18486, 2023; essence of, 7, 3438, 18284, 200201; Five Mindfulness Trainings, 20912; freedom from failure, 213; log book for, 201; mission statement for, 3637, 182; in Moving plan, 17679, 186, 2023; nature incorporated into, 2078; nurturing yourself daily, 2067; preventing relapses, 2089; resources for, 23940; sample ten-week, 199200, 2023; sleep as essential to, 206; support for, 2627, 3435, 64, 2046. See also See also in in Breathing meditations Breathing meditationsmindful moving, 14780; beyond walking, 17475; essence of, 3, 7, 93, 14749, 16970, 17980; meditations for, 159, 17075, 179; mindful arm swing, 17576; in Moving Plan, 17679, 186, 2023; stretching and fidgeting, 174; television watching and, 15659; Touching the Sky and the Earth, 173. See also See also exercise/physical activity; walking exercise/physical activity; walkingmindful world, 21737; collective effort for, 7, 205, 22223; daily thanksgiving, 23536; first steps toward a, 23235; Five Remembrances reflection, 23637; individual/collective well-being, 22022; individual connection to, 38, 21718, 22328; influence and support for, 22527; plant-based diet for, 5152, 1078, 12728, 21718; resources on change, 25960; as source of nutriment, 64. See also See also gra.s.sroots reform; interdependence; planetary wellness gra.s.sroots reform; interdependence; planetary wellnessmindfulness: apple meditation, 5, 3943, 119, 131; benefits of, 4, 7, 3031, 94; conscious breathing to facilitate, 4, 6, 16, 7073; essence of, 24, 7, 6869, 18182; Five Mindfulness Trainings, 20912; and interrelations.h.i.+ps, 7, 9293; key to making/maintaining change, 15, 3438, 2089; practicing, 9294; preventing relapse, 2089; resources on, 23940, 26061; seeds of, 6263, 82, 91, 92. See also See also Four Foundations of Mindfulness; mindful eating; mindful living plan; mindful moving; mindful world Four Foundations of Mindfulness; mindful eating; mindful living plan; mindful moving; mindful worldmindless eating, 2526, 132mission statement, 3637, 182

nature, 196, 2078neighborhood barriers to exercise, 16769, 225, 234, 25253neural plasticity, 151night eating syndrome, 130, 13435No-Car Days, 179nutriments. See See four nutriments four nutrimentsnutritional science, 98118; alcohol consumption, 11617; added sugar, 111; amino acids, 1012; blood cholesterol, 100, 1025, 107, 229; calcium intake, 11315; calories and weight control, 1415, 20, 2325, 103, 104, 15455; carbohydrates, 98100, 103, 109; coconut oil, 102, 105; dopamine release, 13; eggs, 101, 108; energy-balance equation, 1415, 20, 2325, 103, 154; fats, 13, 98, 99, 1017, 22830; fiber, 110, 111, 129, 135; fish, 101, 102, 106, 108; focus of, 9899; fruits, 42, 99100, 10710, 135; healthy drinks, 110, 11516; limiting potatoes/refined grains/sweets, 11011; lower-carbohydrate diet, 99, 103; low-fat diet, 99, 103; meat, 101, 102, 1078, 12728; Mediterranean diet, 108, 204; milk, 114; multivitamin, 11112; nuts and seeds, 101, 102, 105, 106, 115; omega-3 fats, 106; plant-based diet, 1078, 12728; poultry, 101, 107, 108; processed foods, 48, 113, 137; proteins, 98103; resources on, 25556; salt (sodium), 13, 48, 11213; sugary drinks and weight gain, 2223; trans fats, 1025, 22830; vegetables, 5152, 99, 10710, 114, 12728, 135; vegetarianism/veganism, 1012, 106, 11112, 11415; vitamin D, 99, 107, 11112, 115; vitamins and minerals, 42, 98100, 107, 109, 11115; whole grains, 99100, 107, 111

obesigenic environment, toxic, 12obesity. See See weight problems weight problemsobesity pandemic, 1, 12objects of the mind, 8692online resources: body image/eating disorder therapy, 165; CDC recommendations, 227; Five Mindfulness Trainings, 212; food production system, 25859; healthy eating/drinking, 25556; healthy weight, 25658; journaling, 201; mindful eating, 260; mindful living sanghas sanghas, 104, 206, 23940; mindfulness, 23940, 261; physical activity/exercise, 26263; sleep, 263; social change, 235, 25960; sustainable agriculture/protecting the planet, 26364; television alternatives/media awareness, 26465; vegetarianism/veganism, 266other and self, 22021overcoming weight problems: believing in your success, 2932; calories matter, 103, 104; changing your habit energy, 1517; community-based strategies, 25153; dealing with overeating, 1214, 2526, 61, 12627, 13133, 137, 14445; embracing emotions around, 6768; examples of others, 33; failure in, 1115, 213; healthy-weight mission statement, 3637, 182; overview on, 3, 3538; preventing relapses, 2089; resources, 25658; understanding interdependence, 69. See also See also exercise/physical activity; food; Four n.o.ble Truths; four nutriments; mindful eating; mindful living plan; mindful moving; mindfulness; support exercise/physical activity; food; Four n.o.ble Truths; four nutriments; mindful eating; mindful living plan; mindful moving; mindfulness; support

parents, 22, 57, 87, 9192physical activity. See See exercise/physical activity exercise/physical activityphysical environment: as barrier to healthy lifestyle, 2627, 3435, 16769; food deserts, 128, 225; individual actions to change, 23235; influencing behaviors/habits, 87, 128; need for supportive, 64, 22527plan for living. See See mindful living plan mindful living planplanetary wellness: alcohol consumption and, 118; in Eating strategy promoting, 18485; in first mindfulness training, 209, 210; healthy eating and, 4850, 121, 124, 128, 141; impact of eating meat, 5052, 101, 21718; milk production and, 114; No-Car Days, 179; resources on, 26364. See also See also mindful world mindful worldplant-based diet, 5152, 1078, 12728, 21718pleasure, 13, 20, 42, 242portion size, 2526, 12526, 132, 136, 14144pretas (Hungry Ghosts), 2021 (Hungry Ghosts), 2021

reality, dimensions of, 17273regrets, 2, 21, 81, 91relations.h.i.+ps, 64, 19596, 204, 209, 21112relaxation exercise, 24547restaurant food, 12, 26, 133, 13536, 158, 226

sangha (Buddhist pract.i.tioner community), 35, 64, 104, 2056, 23940 (Buddhist pract.i.tioner community), 35, 64, 104, 2056, 23940science of nutrition. See See nutritional science sedentary lifestyle, 1314, 15558 nutritional science sedentary lifestyle, 1314, 15558seeds (mind), 6263, 8182, 91, 92, 18384, 207self and other, 22021self-efficacy, 2930sense impressions, 5, 46, 5355, 5859, 88, 242shamatha (stopping), 15, 16, 9394 (stopping), 15, 16, 9394sleep, 2425, 135, 199, 206, 263smiling, 123, 190snacking, 41, 12930, 13435, 138, 14445, 158social change. See See gra.s.sroots reform; mindful world gra.s.sroots reform; mindful worldsocial eating, 133, 138social environment: contribution to weight struggles, 2, 5, 1214, 22, 87; directed-attention fatigue from, 2078; fostering mindless eating/living, 2526, 4142; in Healthy Eating and Active Living Web, 22627; mindful moving to break from, 148; support from your, 104, 128, 161, 164, 201, 2045. See also See also television televisionsoda (sugar-sweetened beverages), 2223, 3637, 11516, 185, 23031, 233speech, loving, 19596, 209, 21112speed eating, 13132stopping (shamatha) (shamatha), 15, 16, 9394store consciousness, 5862, 80, 81, 91stress: body's response to, 4546; breathing meditations to eliminate, 187, 194, 245; eating to cope with, 13840; exercise to relieve, 149, 151; triggering night eating syndrome, 13435; from watching television, 55stretching exercises, 173, 174suffering: applying mindfulness to, 34, 6768; the First n.o.ble Truth, 17, 1920; in the Five Mindfulness Trainings, 20912; identifying causes of, 6162, 6768; making friends with, 3; recognizing in others, 84, 85; transforming, 3132, 34; untying mental knots of, 8792sugar: in beverages, 2223, 110, 11516, 23031, 233, 252; goal to reduce, 3637; potatoes/refined grains/sweets, 11011; in restaurant/processed food, 1213, 48support: community-based strategies to prevent/control obesity, 25153; from friends/family, 104, 128, 161, 164, 200, 201, 2045; Healthy Eating and Active Living Web, 22527; sanghas sanghas for, 35, 64, 104, 2056; to supplement self-motivated change, 3435; to transform deep suffering, 8990; for weight loss/maintenance, 2627, 104, 200201, 2046 for, 35, 64, 104, 2056; to supplement self-motivated change, 3435; to transform deep suffering, 8990; for weight loss/maintenance, 2627, 104, 200201, 2046sustainable agriculture, 26364Sutra on the Son's Flesh, 49, 24142

television: advertising and consumption, 5455; alternatives to, 24950, 26465; as barrier to exercise, 164; emotions and watching habit, 16, 24, 159; friends bringing mindfulness to, 14445, 159; reflection questions around, 28; relation to weight and health, 2324, 15659; television-viewing meditation, 159; turning off the "eat-and-watch" habit, 134, 14445thanksgiving, 23536Touching the Sky and the Earth, 173trans fats, 1025, 22830transformation: of emotions, 3132, 8385; individual compa.s.sion for, 222223; interrelations.h.i.+ps and, 22325; mindfulness facilitating, 8990, 93, 18384; of negative seeds, 9192; of suffering, 3132, 34; through Four Foundations of Mindfulness, 6, 9293

vegetables, 5152, 99, 10710, 114, 12728, 135vegetarianism/veganism: and compa.s.sion for animals, 52, 114; environmental benefits of, 5152, 128; health benefits of, 52, 1078; nutritional science and, 1012, 106, 11112, 11415; resources on, 26566vitamin D, 99, 107, 11112, 115vitamins and minerals, 42, 98100, 107, 109, 11115volition, 46, 5558, 24243

walking: amount needed, 152, 154, 155; benefits of, 149, 151; and habit energy, 26; meditations for, 17073, 191; mindful, 34, 40, 73, 93, 186; in weight/well-being goals, 36wave metaphor, 17273Web sites. See See online resources weight-loss industry, 14, 99 online resources weight-loss industry, 14, 99weight problems, 2, 1112, 1617, 1920, 28, 3233. See also See also causes of weight problems; Four n.o.ble Truths; overcoming weight problems causes of weight problems; Four n.o.ble Truths; overcoming weight problemswill, 46, 5558, 24243work colleagues, 137, 167, 19596, 205, 225workplace, 2627, 3435, 127, 128, 139, 245

ACKNOWLEDGMENTS.

Savor: Mindful Eating, Mindful Life has come to be because the conditions are right. This book would not be possible without the hard work of scientists, humanitarians, health experts, policy makers, spiritual teachers, and pract.i.tioners across many generations, and all others known and unknown who have dedicated their lives to making our world a healthier and more compa.s.sionate place. Our deepest grat.i.tude to them all. has come to be because the conditions are right. This book would not be possible without the hard work of scientists, humanitarians, health experts, policy makers, spiritual teachers, and pract.i.tioners across many generations, and all others known and unknown who have dedicated their lives to making our world a healthier and more compa.s.sionate place. Our deepest grat.i.tude to them all.

We wish to thank Dr. Harvey V. Fineberg for writing the foreword and Dr. Walter Willett for reviewing our book. We would like to express our special appreciation to Sari Kalin, Hank Dart, and Joanne Levy for a.s.sisting in the research and the preparation of the ma.n.u.script, and our sincere thanks to our loving sanghas sanghas, friends, and families for their kind support throughout this journey. Finally, we wish to thank our editor at HarperOne, Gideon Weil, and his a.s.sociates, for all their help in making this book a reality.

Thich Nhat Hanh & Lilian Cheung December 2009

LIST OF ILl.u.s.tRATIONS.

Figure 3.1 Seeds of Mindfulness Figure 5.1 How Sweet Is It?

Figure 7.1 The Five Mindfulness Trainings Figure 8.1 The Healthy Eating and Active Living Web Table 5.1 Good Fats, Bad Fats, and Very Bad Fats Table 6.1 Health Benefits a.s.sociated with Regular Physical Activity Table 6.2 Examples of Different Aerobic Physical Activities and Intensities Table 6.3 How Active Should I Be?

Table 7.1 Ten-Week Sample Mindful Living Plan

APPENDIX A.

Integrating Mindfulness into Your Daily Life Mindfulness Practice Centers in the Tradition of Thich Nhat Hanh Blue Cliff Monastery, 3 Mindfulness Rd., Pine Bush, NY 12566Phone:(845)733-4959E-mail: [email protected] site: www.bluecliffmonastery.orgDeer Park Monastery, 2499 Melru Lane, Escondido, CA 92026Phone: (760) 291-1003E-mail: [email protected] site: www.deerparkmonastery.orgEuropean Inst.i.tute of Applied Buddhism, Schaumburgweg 3, D-51545 Waldbrol, GermanyPhone: +49 (0)2291 907 1373E-mail: [email protected] site: www.eiab.euMaison de L'Inspir (House of Breathing, near Paris), 7 Allee des Belles Vues, 93160 Noisy-le-Grand, France (House of Breathing, near Paris), 7 Allee des Belles Vues, 93160 Noisy-le-Grand, FrancePhone: +33 (0)9 51 35 46 34E-mail: [email protected] site: www.maisondelinspir.over-blog.comPlum Village, 13 Martineau, 33580 Dieulivol, FranceE-mail: [email protected]; [email protected]; [email protected] site: www.plumvillage.org Sangha Directories Community of Mindful Living. USA Sangha Directory. USA Sangha Directory. http://www.iamhome.org/usa_sangha.htm http://www.iamhome.org/usa_sangha.htm Community of Mindful Living. International Sangha Directory. International Sangha Directory. http://www.iamhome.org/international.htm http://www.iamhome.org/international.htm Mindfulness Clock Download to your Windows computer the sound of a mindfulness bell that you can program to ring at different intervals, courtesy of the Was.h.i.+ngton Mindfulness Community: http://www.mindfulnessdc.org/ mindfulclock.html.

For Mac computer users, the free downloadable widget ProdMe 1.1 (copyright Jim Carlson), available on the Apple Web site, can be programmed for a "clock chimes" sound and used as a mindfulness bell: http://www.apple.com/downloads/dashboard/status/prodme.html.

The Now Watch Remind yourself to stay in the here and now with this watch, in Thich Nhat Hanh's own calligraphy, which can be purchased from the bookshop at Blue Cliff Monastery. For more information, e-mail the bookshop at [email protected] cliffmonastery.org, or in Europe, e-mail

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APPENDIX B.

Discourse on the Four Kinds of Nutriments Samyukta Agama, sutra 373 This is what I heard one time when the Buddha was in the Anathapindika Monastery in the Jeta Grove near to the town of Shravasti. That day the Buddha told the monks: "There are four kinds of nutriments which enable living beings to grow and maintain life. What are these four nutriments? The first is edible food, the second is the food of sense impressions, the third is the food of volition, and the fourth is the food of consciousness."

"Bhikkhus, how should a pract.i.tioner regard edible food? Imagine a young couple with a baby boy whom they look after and raise with all their love. One day they decide to bring their son to another country to make their living. They have to go through the difficulties and dangers of a desert. During the journey, they run out of provisions and fall extremely hungry. There is no way out for them and they discuss the following plan: 'We only have one son whom we love with all our heart. If we eat his flesh we shall survive and manage to overcome this dangerous situation. If we do not eat his flesh all three of us will die.' After this discussion, they killed their son, with tears of pain and gritting their teeth they ate the flesh of their son, just so as to be able to live and come out of the desert."

The Buddha asked: "Do you think that couple ate their son's flesh because they wanted to enjoy its taste and because they wanted their bodies to have the nutriment that would make them more beautiful?"

The monks replied: "No, Venerable Lord." The Buddha asked: "Were the couple forced to eat their son's flesh in order to survive and escape from the dangers of the desert?" The monks replied: "Yes, Venerable Lord."

The Buddha taught: "Monks, every time we ingest edible food, we should train ourselves to look at it as our son's flesh. If we meditate on it in this way we shall have clear insight and understanding which puts an end to misperceptions about edible food and our attachment to sensual pleasures will dissolve. Once the attachment to sensual pleasures is transformed there are no longer any internal formations concerning the five objects of sensual pleasure in the n.o.ble disciple who applies himself to the training and the practice. When the internal formations still bind us we have to keep returning to this world.

"How should the pract.i.tioner meditate on the food of sense impressions? Imagine a cow which has lost its skin. Wherever it goes the insects and maggots which live in the earth, in the dust and on the vegetation attach themselves to the cow and suck its blood. If the cow lies on the earth, the maggots in the earth will attach themselves to it and feed off of it. Whether lying down or standing up, the cow will be irritated and suffer pain. When you ingest the food of sense impressions, you should practice to see it in this light. You will have insight and understanding which puts an end to misperceptions concerning the food of sense impressions. When you have this insight you will no longer be attached to the three kinds of feeling. When no longer attached to the three kinds of feeling the n.o.ble disciple does not need to strive anymore because whatever needs to be done has already been done.

"How should the pract.i.tioner meditate on the food of volition? Imagine there is a village or a large town near to a pit of burning charcoal. There are only the smokeless, glowing embers left. Now there is an intelligent man with enough wisdom who does not want to suffer and only wants happiness and peace. He does not want to die and he only wants to live. He thinks: 'Over there the heat is very great, although there is no smoke and there are no flames. Still, if I have to go into that pit there is no doubt that I shall die.' Knowing this he is determined to leave that large town or that village and go somewhere else. The pract.i.tioner should meditate like this on the food of volition. Meditating like this he will have insight and understanding which puts an end to misperceptions about the food of volition. When he arrives at that understanding the three kinds of craving will be ended. When these three cravings are ended, the n.o.ble disciple who trains and practices will have no more work to do, because whatever needs to be done has already been done.

"How should the pract.i.tioner meditate on the food of consciousness? Imagine that the soldiers of the king have arrested a criminal. They bind him and bring him to the king. Because he has committed theft he is punished by people piercing his body with three hundred knives. He is a.s.sailed by fear and pain all day and all night. The pract.i.tioner should regard the food of consciousness in this light. If he does he will have insight and understanding which puts an end to misperceptions concerning the food of consciousness. When he has this understanding regarding the food of consciousness the n.o.ble disciple who trains and practices will not need to strive anymore because whatever needs to be done has been done."

When the Buddha had spoken, the monks were very happy to put the teachings into practice.

APPENDIX C.

Total Relaxation (from The Art of Power The Art of Power, by Thich Nhat Hanh) People in any profession can profit from doing total relaxation every day or every week. Maybe there's a place in the office where you can practice total relaxation for fifteen minutes. You can do it at home also. Once you have benefited from practicing on your own to renew yourself, you can offer a session of total relaxation to your whole family, and to your colleagues at work. You could have a session of total relaxation at your job every day. When coworkers and employees become overwhelmed by stress, they are much less effective in their work and often miss work because of sickness. This is very costly to the organization. So fifteen minutes of total relaxation after three or four hours of work is very practical. You may like to lead the total relaxation yourself. You will experience a lot of joy doing this. When you're able to make people happy and relaxed, your own happiness increases at the same time.

When we do deep relaxation in a group, one person can guide the exercise using the following instructions, or some variation of them. You may want to invite a bell at the beginning and end of the exercise to help people more easily enter a relaxed state of mind. When you do deep relaxation on your own, you can make a recording that you can play to guide you.

Lie down on your back with your arms at your sides. Make yourself comfortable. Allow your body to relax. Be aware of the floor underneath you ... and of the contact of your body with the floor. Allow your body to sink into the floor.Become aware of your breathing, in and out. Be aware of your abdomen rising and falling as you breathe in and out... rising... falling... rising ... falling.Breathing in, breathing out ... your whole body feels light ... like a water lily floating on the water... You have nowhere to go... nothing to do ... You are free as the cloud floating in the sky.Breathing in, bring your awareness to your eyes. Breathing out, allow your eyes to relax. Allow your eyes to sink back into your head ... let go of the tension in all the tiny muscles around your eyes ... our eyes allow us to see a paradise of forms and colors ... allow your eyes to rest... send love and grat.i.tude to your eyes.Breathing in, bring your awareness to your mouth. Breathing out, allow your mouth to relax. Release the tension around your mouth ... your lips are the petals of a flower... let a gentle smile bloom on your lips... smiling releases the tension in the hundreds of muscles in your face ... feel the tension release in your cheeks ... your jaw ... your throat.Breathing in, bring your awareness to your shoulders. Breathing out, allow your shoulders to relax. Let them sink into the floor... let all the acc.u.mulated tension flow into the floor ... we carry so much with our shoulders ... now let them relax as we care for our shoulders.Breathing in, become aware of your arms. Breathing out, relax your arms. Let your arms sink into the floor... your upper arms... your elbows ... your lower arms ... your wrists ... hands ... fingers ... all the tiny muscles ... move your fingers a little if you need to, to help the muscles relax.Breathing in, bring your awareness to your heart. Breathing out, allow your heart to relax. We have neglected our heart for a long time by the way we work, eat, and deal with anxiety and stress. Our heart beats for us night and day. Embrace your heart with mindfulness and tenderness, reconciling with and taking care of your heart.Breathing in, bring your awareness to your legs. Breathing out, allow your legs to relax. Release all the tension in your legs ... your thighs ... your knees ... your calves ... your ankles ... your feet... your toes ... all the tiny muscles in your toes ... you may want to move your toes a little to help them relax... send your love and care to your toes. your knees ... your calves ... your ankles ... your feet... your toes ... all the tiny muscles in your toes ... you may want to move your toes a little to help them relax... send your love and care to your toes.Bring your awareness back to your breathing... to your abdomen rising and falling.Following your breathing, become aware of your arms and legs ... you may want to move them a little and stretch.When you feel ready, slowly sit up. When you are ready, slowly stand up.

The above exercises can guide awareness to any part of the body: the hair, brain, ears, neck, lungs, each of the internal organs, the digestive system, or to any part of the body that needs healing and attention. You embrace each part and send it your love, grat.i.tude, and care as you hold it in your awareness and breathe in and out.