The Art of Happiness

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utcher. And then try to imagine the suffering thatthe sheep may be going through and so on ...”The Dalai Lama stopped for a moment to reflect,absently running a string of prayer beads throughhis fingers. He commented, “It occurs to me thatif we were dealingwith someone who was verycold and indifferent, then this kind of techniquemay not be very effective. It would be as if youwere to ask the butcher to do this visualization:the butcher is so hardened, so used to the wholething, that itwouldn’t have any impact. So, forexample, it would be very difficult to explain andutilize that technique for some Westerners whoare accustomed to hunting and fishing for fun, asa form of recreation ...”“In that case,” I suggested, “it might not be aneffective technique to ask a hunter to imagine thesuffering of his prey, but you might be able to
awaken feelings of compassion by beginning withhaving him visualize his favorite hunting dogcaught in a trap and squealing with pain ...”“Yes, exactly ...” agreed the Dalai Lama. “Ithink depending on the circumstances one mightmodify that technique. For instance, the personmay not have a strong feeling of empathytowards animals but at least may have someempathy towards a close family member orfriend. In that case the person could visualize asituation where the beloved person is suffering orgoing through a tragic situation and then imaginehow he or she would respond to that, react tothat. So one can attempt to increase compassionby trying to empathize with another’s feeling orexperience.“I think that empathy is important not only asa means of enhancing compassion, but I think
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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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hatred, poverty—the list is long.
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AUTHOR’S NOTEIn this book, extens
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inadvertent distortions of the Dala
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throng of local reporters, photogra
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can leave the differences aside, I
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penetrating intelligence, but witho
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long pause and reflection, he simpl
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modes of analysis is a very strong
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across human behaviors that on the
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with: for instance, it does not acc
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hope is based on the belief that wh
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times chosen to omit portions of th
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Chapter 1THE RIGHT TO HAPPINESSI be
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goal. As a psychiatrist, however, I
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meaning, closer to’psyche’ or
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with a look of excitement and pleas
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unhappy people who tend to be most
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lives. Suppose, for instance, we’
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Chapter 2THE SOURCES OF HAPPINESSTw
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friend of the same age who found ou
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everyday life ; a pay raise, a new
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happiness—and the verdict is stil
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to be dissatisfied with our income
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at Buffalo, subjects were asked to
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we need a circle of friends with wh
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joy or fulfillment that you are see
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INNER CONTENTMENTCrossing the hotel
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one’s essential needs of food, cl
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gives you a immediate feeling of sa
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So, how can we achieve inner conten
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innocent passing remark such as,
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have been very difficult. While I w
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person will suffer because there is
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speaking to an Indian audience at R
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had visited that town many times an
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Everyday we are faced with numerous
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or twentieth-century scientists to
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defined by the Dalai Lama, that is
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THE PATH TO HAPPINESSIn identifying
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very bad and harmful to one persona
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important.“Now, we have spoken of
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might have a better definition of a
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MENTAL DISCIPLINEAs he spoke, I fou
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ody ; you need a variety of vitamin
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Buddhist practices are very helpful
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effect on the deeper mind. No hatre
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allowing electrical signals to trav
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ETHICAL DISCIPLINEIn a later discus
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true happiness, spiritual growth, a
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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
Page 194 and 195: course of study to become a lawyer,
Page 196 and 197: at this time we will be here. But s
Page 198 and 199: Chapter 5A NEW MODEL FOR INTIMACY
Page 200 and 201: searching, desperately hoping to co
Page 202 and 203: “My basic belief is that you firs
Page 204 and 205: wrong; it leads to problems and can
Page 206 and 207: Because of the widespread occurrenc
Page 208 and 209: DEPENDENCE ON OTHERSVERSUS SELF-REL
Page 210 and 211: On that basis, the Dalai Lama point
Page 212 and 213: into being as a result of the effor
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Page 216 and 217: INTIMACYOur need for other people i
Page 218 and 219: elationship ...”“Yes, I believe
Page 220 and 221: “So, when I was in Tibet or since
Page 222 and 223: laughed once again. ”But personal
Page 224 and 225: physical and psychological well-bei
Page 226 and 227: separated from other humans. He bel
Page 228 and 229: humans come into physical contact w
Page 230 and 231: also vary throughout the world and
Page 232 and 233: would validate the marriage.How peo
Page 234 and 235: particularly true when we go throug
Page 236 and 237: connection with others as possible.
Page 238 and 239: attendant discreetly glided into th
Page 240 and 241: ESTABLISHING EMPATHYWhile we had sp
Page 242 and 243: Similarly here, in order to be skil
Page 246 and 247: that generally speaking, when deali
Page 248 and 249: answered, “Whenever I meet people
Page 250 and 251: are dealing with. Also, being more
Page 252 and 253: made an attempt to connect with him
Page 254 and 255: ackground information that my frien
Page 256 and 257: urban predator dedicated to the Str
Page 258 and 259: morning, and as dark images rustled
Page 260 and 261: twenty rupees is only around a quar
Page 262 and 263: and of course I found his examples
Page 264 and 265: separated people. One survey found
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Page 268 and 269: will also begin to disappear. On th
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Page 272 and 273: the person in a cool state of mind
Page 274 and 275: person is kind, nice, and gentle, a
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Page 278 and 279: RELATIONSHIPS BASED ONROMANCEIt fel
Page 280 and 281: something that is based on fantasy,
Page 282 and 283: the subjective experience of the in
Page 284 and 285: love. According to this myth, the o
Page 286 and 287: At birth, the brain is not yet full
Page 288 and 289: I considered the problem of basing
Page 290 and 291: out almost every night this week, a
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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
Page 584 and 585:
“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
Page 596 and 597:
lower or moderate levels of anger,
Page 598 and 599:
putting up with small problems or h
Page 600 and 601:
world peace—that certainly can be
Page 602 and 603:
can take a strong stand and even ta
Page 604 and 605:
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
Page 612 and 613:
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
Page 646 and 647:
“That’s right, that’s right,
Page 648 and 649:
Besides contemplating one’s suffe
Page 650 and 651:
“Here, I think you have to keep i
Page 652 and 653:
confident and there’s no sense of
Page 654 and 655:
laughing, saying:“I’m confused!
Page 656 and 657:
our interview, the Dalai Lama asked
Page 658 and 659:
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
Page 664 and 665:
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
Page 714 and 715:
external objects ; we tend to look
Page 716 and 717:
way through the surrounding crowd.
Page 718 and 719:
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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