How to Smile, page 4
A COMPASSIONATE SOCIETY
In a civilization where technology is crucial for success, there’s little room for compassion. But when we meditate deeply on life, we come to identify even with ants and caterpillars. For society to change, there needs to be a complete change of consciousness. We need to deeply realize the interdependent nature of reality and drop our habitual way of thinking which fragments reality. Continuing to practice the meditation on interdependence, after a while you will notice a change in yourself. Your perspective will widen, and you will find that you look at all living beings with compassion. The grudges and hatreds that you thought were impenetrable will begin to erode, and you will find yourself caring for each and every being. Most important, you will no longer be afraid of life and death.
NON-FEAR
Buddhist texts speak of three kinds of gifts: material resources; the Dharma (sharing spiritual teachings); and non-fear. Non-fear is the greatest gift we can offer to others. Nothing is more precious. But we cannot offer that gift unless we ourselves have it. If we have practiced and have touched the ultimate dimension of reality, we too can smile the bodhisattva’s smile of non-fear. Like them, we don’t need to run away from our afflictions. We don’t need to go somewhere else to attain enlightenment. We see that afflictions and enlightenment are one. When we have a deluded mind, we see only afflictions. But when we have a true mind, the afflictions are no longer there. There is only enlightenment. We are no longer afraid of birth and death because we have touched the nature of interbeing. Bodhisattvas are free from fear, and they can help many people.
When we realize that afflictions
are no other than enlightenment,
we can ride the waves of birth and death in peace.
Traveling in the boat of compassion
on the ocean of delusion,
smiling the smile of non-fear.
LIKE A CLOUD
While your loved one is still alive and there with you, be aware that they are like a cloud. You, too, are a like a cloud and are not entirely in this body, because every day you produce thoughts, speech, and actions which continue independently of you; they are your continuation. Even when the cloud is still in the sky, we can see its continuation—as rain, snow, or hail. We must meditate to see that we are not only in our body, but we are also outside of it. I can see myself not only in this body, but also in my friends, my disciples, my work, in many things. If you want to recognize me, don’t look in this direction; this body is only a small part of me.
I will continue to be.
But you have to be very careful to see me.
I will be a flower, a leaf, or a cloud.
I will be in those forms and send you a greeting.
If you are aware enough, you will recognize me,
And you will be smiling at me.
I will be very happy.
CONTINUATION
The healing of our body and mind must go together with the healing of the Earth. This kind of enlightenment is crucial for a collective awakening. To be mindful is an act of awakening. We need to wake up to the fact that the earth is in danger, that all living species are in danger. Mindfulness and a deep awareness of the earth can also help us handle pain, difficult feelings and emotions.
Happiness and suffering inter-are. So, we shouldn’t be afraid of suffering. We know how to handle it, how to make use of it to build happiness. We speak of the goodness of suffering. This is why we can accept this world with all our heart. We don’t need to go anywhere else. This is our home. We want to manifest again and again to make this home more beautiful with good action.
PRACTICES FOR SMILING
STARTING THE DAY
Waking up this morning, I smile.
Twenty-four brand new hours are before me.
I vow to live fully in each moment
and look at all beings with eyes of compassion.
Every morning, when we wake up, we have twenty-four brand new hours to live. What a precious gift! We can live these hours in a way that brings peace, joy, and happiness to ourselves and to others. We can smile, breathe, walk, and eat our meals in a way that allows us to be in touch with the abundance of happiness that is available. What better way to start the day than with a smile? Our smile affirms our awareness and determination to live in peace and joy. The source of a true smile is an awakened mind. To remember to smile when you wake up, you might hang a reminder—such as a branch, a leaf, a painting, or some inspiring words—in your window or from the ceiling above your bed, so you notice it when you wake up. Smiling helps you approach the day with gentleness and understanding.
WALKING MEDITATION
In daily life there’s so much to do and so little time. You may feel pressure to run all the time. Just stop. Touch the ground of the present moment deeply, and you will touch real peace and joy. Walking meditation is a wonderful way to come back to ourselves. We walk with grace and dignity. Each step is life.
When walking, keep your breath natural and notice how many steps you take with each in- and out-breath. You may notice your exhalation is longer than your inhalation; maybe you’ll take three steps with your in-breath and four steps with your out-breath. When you walk up or downhill, the number of steps per breath will change. Always follow the need of your lungs.
When you’re alone, you may like to practice slow walking, taking one step as you breathe in and one step as you breathe out. Focus your attention on the sole of your foot and arrive fully in each step. Walking in a park or in your neighborhood, you can walk in a way that others don’t even notice you’re practicing. If you meet someone along the way, just smile and continue your walking
We can walk on the planet with as much respect and reverence as we would when walking in any sacred space. Steps like these have the power to save our lives, to rescue us from the state of alienation we’re living in and reconnect us with ourselves and the earth. A half-smile will bring calm and delight to your steps and your breath, and help sustain your attention.
PRESENT MOMENT, WONDERFUL MOMENT
Our breathing is the link between our body and our mind. Sometimes our mind is thinking of one thing and our body is doing another, and mind and body are not unified. By concentrating on our breathing, we bring body and mind back together, and become whole again.
Breathing is a joy I cannot miss. Every day, I practice conscious breathing. I have written in calligraphy the sentence “Breathe, you are alive.” and it hangs on the wall in my small meditation room. Just breathing and smiling can make us very happy, because breathing with awareness, we recover ourselves completely and encounter life in the present moment.
In our busy society, it is a great fortune to practice conscious breathing from time to time. We can do this wherever we are, at any time throughout the day. To help us, we can recite these four lines silently as we breathe in and out:
Breathing in, I calm my body.
Breathing out, I smile.
Dwelling in the present moment,
I know this is a wonderful moment!
“Breathing in, I calm my body.” Reciting this line is like drinking a glass of cool water on a hot day—you can feel the coolness permeate your body. When I breathe in and recite this line, I actually feel my breath calming my body and mind.
“Breathing out, I smile.” You know a smile can relax hundreds of muscles in your face. A smile is a sign that you are master of yourself.
“Dwelling in the present moment.” While I sit here, I don’t think of anything else. I know exactly where I am.
“I know this is a wonderful moment.” It is a joy to sit, stable and at ease, and return to our breathing, our smiling, our true nature. Our appointment with life is in the present moment. If we do not have peace and joy right now, when will we have peace and joy? What is preventing us from being happy right now? As we follow our breathing with our awareness, we can say silently,
Calming.
Smiling.
Present moment.
Wonderful moment.
DEEP RELAXATION
The practice of deep relaxation is a way to acknowledge, soothe, and heal the suffering in body and mind. Mind and body are not separate. We hold our suffering in our body. When your body is at ease and relaxed, your mind will be at peace as well. You can guide yourself or others in a deep relaxation exercise. A full exercise may take thirty minutes, but five or ten minutes of deep relaxation during a break in the day will relax body and mind. It’s important to do some deep relaxation every day.
Lie down on your back (or sit in a chair). Close your eyes. Let your arms rest on either side of your body. Breathing in and out, feel yourself sinking into the floor, letting go of tension, worries, not holding on to anything. Be aware of your abdomen rising and falling as you breathe in and out.
Now we begin observing and releasing the tension in the body. We become aware of each part of our body, from our head to our toes, and bring love and relaxation to each part. For example, “Breathing in, I’m aware of my eyes. Breathing out, I smile to my eyes with gratitude and love.” Continue breathing in and out as you take time to care for your eyes. “Breathing in, I’m aware of my shoulders. Breathing out, I allow the tension to flow out into the floor.” “Breathing in, I’m aware of my heart. Breathing out, I smile to my heart with love. My heart is essential to my well-being. My heart works nonstop, nourishing all the cells in my body. I’m grateful to my heart, yet I’ve done things to hurt it. I haven’t been kind to my heart.” This kind of insight can transform and heal. Bring your awareness to all your organs, all the parts of your body in this way.
If there’s a place that’s unwell or in pain, send it your love, smile to it, and allow it to rest. Be aware that there are other parts of your body, still strong and healthy, that can help support and heal the weak area.
Once you have finished the body scan, breathe in and out and enjoy the sensation of your whole body, relaxed and calm. Smile to your whole body and send your love and compassion to your whole body.
To end, slowly stretch and open your eyes. Take your time to come to a sitting position, and then to stand up up gently and slowly.
Related Titles by Thich Nhat Hanh
The Art of Living
At Home in the World
Be Free Where You Are
Happiness
The Heart of the Buddha’s Teaching
How to Live When a Loved One Dies
Love Letter to the Earth
No Mud, No Lotus
Peace Is Every Step
Present Moment, Wonderful Moment
Reconciliation
The Sun My Heart
Thich Nhat Hanh: Essential Writings
Zen and the Art of Saving the Planet
Further Resources
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Thich Nhat Hanh, How to Smile
