The Art of Happiness

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joy or fulfillment that you are seeking. The samecan be said of your friends too. When you are inan intense state of anger or hatred, even a veryclose friend appears to you as somehow sort offrosty, or cold, distant, and quite annoying.“All of this indicates the tremendous influencethat the mental state, the mind factor, has on ourexperience of daily life. Naturally, then, we haveto take that factor very seriously.“So leaving aside the perspective of spiritualpractice, even in worldly terms, in terms of ourenjoying a happy day-to-day existence, thegreater the level of calmness of our mind, thegreater our peace of mind, the greater our abilityto enjoy a happy and joyful life.”The Dalai Lama paused for a moment as if tolet that idea settle, then added, “I should mentionthat when we speak of a calm state of mind or
peace of mind, we shouldn’t confuse that with atotally insensitive, apathetic state of mind. Havinga calm or peaceful state of mind doesn’t meanbeing totally spaced out or completely empty.Peace of mind or a calm state of mind is rootedin affection and compassion. There is a very highlevel of sensitivity and feeling there.”Summarizing, he said, “As long as there is alack of the inner discipline that brings calmness ofmind, no matter what external facilities orconditions you have, they will never give you thefeeling of joy and happiness that you are seeking.On the other hand, if you possess this innerquality, a calmness of mind, a degree of stabilitywithin, then even if you lack various externalfacilities that you would normally considernecessary for happiness, it is still possible to livea happy and joyful life.”
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Table of ContentsTitle PageCopyrigh
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Chapter 8 - FACING SUFFERINGChapter
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RIVERHEAD BOOKSPublished by the Pen
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simultaneously in CanadaThe excerpt
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Dedicated to the Reader:May you fin
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of the book. Those who have read th
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as a growing body of scientific evi
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with respect to one’s own mental
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disposal of each of us. Given these
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new book so that others can share i
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THE BEGINNINGA full decade has now
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esult of the brutal invasion of Tib
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PUBLICATIONI vividly recall the mee
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egister his response.Looking a bit
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only minutes for the Dalai Lama to
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ooks by the Dalai Lama held no appe
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UNEXPECTED SUCCESSThat was ten year
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conditions of our lives finally fal
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popular subjects for research. Alth
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Seligman teamed up with another bri
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THE BENEFITS OF HAPPINESSOne of the
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directly related to one’s level o
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more systematic and direct way. The
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happiness that combines the best of
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disciples not to blindly accept his
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consistently supported the views ex
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KINDNESS, COMPASSION, ANDTHE PURSUI
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compassion makes people happier—o
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THE FUTURE OF THE ART OFHAPPINESSFo
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Page 66 and 67: AUTHOR’S NOTEIn this book, extens
Page 68 and 69: inadvertent distortions of the Dala
Page 70 and 71: throng of local reporters, photogra
Page 72 and 73: can leave the differences aside, I
Page 74 and 75: penetrating intelligence, but witho
Page 76 and 77: long pause and reflection, he simpl
Page 78 and 79: modes of analysis is a very strong
Page 80 and 81: across human behaviors that on the
Page 82 and 83: with: for instance, it does not acc
Page 84 and 85: hope is based on the belief that wh
Page 86 and 87: times chosen to omit portions of th
Page 88 and 89: Chapter 1THE RIGHT TO HAPPINESSI be
Page 90 and 91: goal. As a psychiatrist, however, I
Page 92 and 93: meaning, closer to’psyche’ or
Page 94 and 95: with a look of excitement and pleas
Page 96 and 97: unhappy people who tend to be most
Page 98 and 99: lives. Suppose, for instance, we’
Page 100 and 101: Chapter 2THE SOURCES OF HAPPINESSTw
Page 102 and 103: friend of the same age who found ou
Page 104 and 105: everyday life ; a pay raise, a new
Page 106 and 107: happiness—and the verdict is stil
Page 108 and 109: to be dissatisfied with our income
Page 110 and 111: at Buffalo, subjects were asked to
Page 112 and 113: we need a circle of friends with wh
Page 116 and 117: INNER CONTENTMENTCrossing the hotel
Page 118 and 119: one’s essential needs of food, cl
Page 120 and 121: gives you a immediate feeling of sa
Page 122 and 123: So, how can we achieve inner conten
Page 124 and 125: innocent passing remark such as,
Page 126 and 127: have been very difficult. While I w
Page 128 and 129: person will suffer because there is
Page 130 and 131: speaking to an Indian audience at R
Page 132 and 133: had visited that town many times an
Page 134 and 135: Everyday we are faced with numerous
Page 136 and 137: or twentieth-century scientists to
Page 138 and 139: defined by the Dalai Lama, that is
Page 140 and 141: THE PATH TO HAPPINESSIn identifying
Page 142 and 143: very bad and harmful to one persona
Page 144 and 145: important.“Now, we have spoken of
Page 146 and 147: might have a better definition of a
Page 148 and 149: MENTAL DISCIPLINEAs he spoke, I fou
Page 150 and 151: ody ; you need a variety of vitamin
Page 152 and 153: Buddhist practices are very helpful
Page 154 and 155: effect on the deeper mind. No hatre
Page 156 and 157: allowing electrical signals to trav
Page 158 and 159: ETHICAL DISCIPLINEIn a later discus
Page 160 and 161: true happiness, spiritual growth, a
Page 162 and 163: we consider education as a very imp
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learning and understanding, can hav
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understand that there are many diff
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crucial.”Sensing, I suppose, my c
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Chapter 4RECLAIMING OUR INNATESTATE
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fundamental nature of all sentient
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attitudes automatically and natural
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they arise when we are frustrated i
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econciliation that can be used to o
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the mid-1700s David Hume wrote a lo
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inclination to aggression is an ori
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people or violent, aggressive peopl
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themselves using the pronouns “I,
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his behavior on others.Revising our
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An infant is also biologically prog
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MEDITATION ON THE PURPOSEOF LIFEAs
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course of study to become a lawyer,
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at this time we will be here. But s
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Chapter 5A NEW MODEL FOR INTIMACY
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searching, desperately hoping to co
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“My basic belief is that you firs
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wrong; it leads to problems and can
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Because of the widespread occurrenc
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DEPENDENCE ON OTHERSVERSUS SELF-REL
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On that basis, the Dalai Lama point
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into being as a result of the effor
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the farmer the tractor to plow the
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INTIMACYOur need for other people i
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elationship ...”“Yes, I believe
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“So, when I was in Tibet or since
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laughed once again. ”But personal
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physical and psychological well-bei
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separated from other humans. He bel
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humans come into physical contact w
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also vary throughout the world and
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would validate the marriage.How peo
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particularly true when we go throug
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connection with others as possible.
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attendant discreetly glided into th
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ESTABLISHING EMPATHYWhile we had sp
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Similarly here, in order to be skil
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utcher. And then try to imagine the
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that generally speaking, when deali
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answered, “Whenever I meet people
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are dealing with. Also, being more
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made an attempt to connect with him
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ackground information that my frien
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urban predator dedicated to the Str
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morning, and as dark images rustled
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twenty rupees is only around a quar
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and of course I found his examples
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separated people. One survey found
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marry live at home in hell.”The a
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will also begin to disappear. On th
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ased on that initial attraction is
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the person in a cool state of mind
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person is kind, nice, and gentle, a
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intimacy. If that claim is honest,
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RELATIONSHIPS BASED ONROMANCEIt fel
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something that is based on fantasy,
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the subjective experience of the in
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love. According to this myth, the o
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At birth, the brain is not yet full
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I considered the problem of basing
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out almost every night this week, a
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things that I might want to look at
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It seems clear that as a source of
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a relationship, should we find ours
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Chapter 7THE VALUE AND BENEFITS OFC
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oughly defined in terms of a state
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you may have a feeling of hatred. S
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of generic compassion divorced from
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its pain.”“Yes,” said the Dal
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numb.“Now, in generating compassi
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of Buddhism we find two principal t
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feel particularly compassionate or
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The Dalai Lama stopped speaking for
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was OK, that there was no real requ
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people, it is still possible to pre
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sense of abandonment, so when you s
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even turned on his most faithful st
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his tea, even the contour of his sh
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“But the main point really ... if
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investigators found that doing regu
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truth of this view. We can discover
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than I’ve ever been in my life!
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that you have a right to have happi
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assembly that morning. I imagine th
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Chapter 8FACING SUFFERINGIn the tim
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The woman agreed and began goingfro
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problems. Sometimes these defense m
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focus on missing him right now; I h
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The Dalai Lama detailed his approac
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“But I think it’s still better
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an amniocentesis or sonogram and fi
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Shaking his head, he finally said,
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speaking, for instance, you feel ha
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in demonstration, ”is the very ba
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The Dalai Lama quickly clarified,
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craving and hatred, one can achieve
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imagine that the death of your brot
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about the issue of loss, to see if
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passed away.“For example, in my o
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Although pain and suffering are exp
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has improved for many in Western so
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Chapter 9SELF-CREATED SUFFERINGOn h
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soothingly. “By the way, how long
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those negative emotions that makes
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your own personal creation. On the
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waiter presented us with two free d
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“BUT IT’S NOT FAIR!”In our da
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on top of that having children with
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process. This indicates that there
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look at the problem with the attitu
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of course, there are many other bad
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lame everything on China. But there
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words, I am not worthy of the perso
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GUILTAs products of an imperfect wo
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and came to me as a sort of formali
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possibility of recognizing a bad si
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RESISTING CHANGEGuilt arises when w
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moment, no matter how pleasant or p
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contemplation and understanding ofi
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she cried frantically, “I think h
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she sighed. “It seemed that gradu
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must be over ; after all, there’s
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emotional closeness can increase; a
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crying “Leave me alone!” to his
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transitional periods can become piv
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seem to matter ; we’re really hap
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everyone who insulted him. When thi
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country. From that viewpoint, it is
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view your situation from a differen
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looked at me. I wondered if he sens
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continue to perceive them as 100 pe
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Inspired by the Dalai Lama’s word
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wretched than that? Carrying around
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egins to flow naturally.“So, for
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opportunity provided by your enemy.
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ultimately results in our strength.
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veal. It’s the very struggle of l
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may I think myself the lowest among
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then said, “There may be somethin
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only. Often they involved the attem
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conversation.
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man of generous proportions who had
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myself to remaining irritable for t
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A SUPPLY MINDThe ability to shift p
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suppleness of mind. It comes about,
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“When you speak of adopting a wid
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cultivation of patience and toleran
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THE IMPORTANCE OF FLEXIBLETHINKINGT
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As I got to know the Dalai Lama, I
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flexible, malleable, and adaptable,
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FINDING BALANCEDeveloping a flexibl
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of mind, bringing you more down to
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has got to be a balance....”After
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surface, it can in fact be harmful.
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think in many ways narrow-minded at
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Chapter 11FINDING MEANING IN PAIN A
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periods of acute crisis and tragedy
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e painful, but like the pain a woma
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and the Renaissance. In Switzerland
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much better now and we’re going t
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opportunity by thinking, ‘May my
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additional psychological pain, suff
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engaging in the wholesome actions a
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DEALING WITH PHYSICAL PAINBy reflec
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causing the rotting of the flesh, b
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In the same way that finding meanin
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in intense suffering to the pianist
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eward. Researcher Ronald Melzak too
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describes many reports of leprosy p
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desert temperatures outside, were u
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clearly in your mind. Then, on the
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or her own to be able to relieve hi
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powerful if you combine the‘givin
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Lama, perhaps not wanting to come a
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Part IVOVERCOMING OBSTACLES
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THE PROCESS OF CHANGEWe’ve discus
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smoking, first you have to be aware
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there is no feeling of tiredness or
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Dalai Lama answered. “In order to
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opposite purpose—‘Oh, there is
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once again I think the most effecti
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a set routine and you don’t need
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short period, say two years, there
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or active involvement. Of course, i
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happiness is widely overlooked. Yet
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esearched the mechanisms that initi
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it is in fact the cornerstone of co
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important implications in the Dalai
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mind tempered by years of experienc
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‘I’m just going to focus on the
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our mind. They feel that since thes
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practice designed to enhance altrui
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one’s own personal identity. Let
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what are called Nyon Mong in Tibeta
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these positive factors are grounded
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certain things that we require, cer
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things.“When talking about elimin
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Concluding his discussion about the
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egins to take steps in that directi
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who you feel may have achieved thes
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to-day experiences (including dream
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must be loved and approved of by al
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emotions and counteract negative th
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an arrow, one doesnot spend time wo
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Robert Sapolsky at Stanford Univers
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however, the patient reported, “W
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individual to act quickly and decis
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“It is with this in mind that we
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pretend or adopt a dignified pose,
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psychotherapy, which encourage expr
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anger from arising in the first pla
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you are still subject to the destru
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eleased. The idea of getting rid of
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lower or moderate levels of anger,
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putting up with small problems or h
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world peace—that certainly can be
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can take a strong stand and even ta
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analyze the situation, you’ll rea
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Meditation on Anger: Exercise 1“L
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appearance,’ and so on. So once y
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for yourself ; investigate. So for
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Chapter 14DEALING WITH ANXIETY ANDB
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However, feelings of fear and anxie
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need pharmacological intervention.
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and began, reverting to my intermit
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our own mental creations. These fea
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a way out of the difficulty, then o
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of anxiety. For example, one type o
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eflect. At last he said, “I think
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have failed to make much progress i
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one of compassion, even if I made a
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applying a counteractive thought: r
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mind and achieving happiness, the c
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who works at a department store in
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HONESTY AS AN ANTIDOTE TOLOW SELF-E
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theorists have related both low and
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In recent decades, the nature of
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negative way. It is based on sound
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“That’s right, that’s right,
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Besides contemplating one’s suffe
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“Here, I think you have to keep i
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confident and there’s no sense of
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laughing, saying:“I’m confused!
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our interview, the Dalai Lama asked
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ways that self-hatred can be cultur
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ased on experimental evidence, howe
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there may be a penetrating truth to
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On a subsequent visit to Dharamsala
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to such people is that we are gifte
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some sense we have this underlying
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Chapter 15BASIC SPIRITUAL VALUESTh
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course of our conversations, in fac
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mental dispositions. So, the variet
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One reason to respect these other t
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humanity and find useful aspects of
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Lama’s daily spiritual practice.
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least, I think daily, say a half an
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meditator who has a certain degree
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were inconceivably intricate and el
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even if a person committed atrociti
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and severe beatings, he was able to
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extremists. Until 1991 he was impri
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lower death rates, and improved hea
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Although some of the rewards of fai
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such as the Dalai Lama to try to di
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society will be more troubled. So,
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For those people, I think we can ed
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The Dalai Lama was due to attend a
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to the Dalai Lama, who spoke a few
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thoughts, observe the underlying na
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meditative practices, these definit
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mind inward; don’t let it chase a
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external objects ; we tend to look
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way through the surrounding crowd.
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To Dr. Thupten Jinpa for his friend
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voluminous material and focusing an
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THE ART OF HAPPINESS BOOKSERIESThe
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Handbook for Living in 1998, there
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India. His tireless efforts on beha
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1The term Dharma has many connotati
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achieves a state of Liberation.5The
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