The Art of Happiness

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Table <strong>of</strong> ContentsTitle PageCopyright PageDedicationPREFACE TO THE 10TH ANNIVERSARYEDITIONIntroductionPart I - THE PURPOSE OF LIFEChapter 1 - THE RIGHT TO HAPPINESSChapter 2 - THE SOURCES OF HAPPINESSChapter 3 - TRAINING THE MIND FORHAPPINESS
Chapter 4 - RECLAIMING OUR INNATESTATE OF HAPPINESSPart II - HUMAN WARMTH ANDCOMPASSIONChapter 5 - A NEW MODEL FORINTIMACYChapter 6 - DEEPENING OURCONNECTION TO OTHERSChapter 7 - THE VALUE AND BENEFITSOF COMPASSIONPart III - TRANSFORMINGSUFFERING
Page 6 and 7: Chapter 8 - FACING SUFFERINGChapter
Page 10 and 11: RIVERHEAD BOOKSPublished by the Pen
Page 12 and 13: simultaneously in CanadaThe excerpt
Page 14 and 15: Dedicated to the Reader:May you fin
Page 16 and 17: of the book. Those who have read th
Page 18 and 19: as a growing body of scientific evi
Page 20 and 21: with respect to one’s own mental
Page 22 and 23: disposal of each of us. Given these
Page 24 and 25: new book so that others can share i
Page 26 and 27: THE BEGINNINGA full decade has now
Page 28 and 29: esult of the brutal invasion of Tib
Page 30 and 31: PUBLICATIONI vividly recall the mee
Page 32 and 33: egister his response.Looking a bit
Page 34 and 35: only minutes for the Dalai Lama to
Page 36 and 37: ooks by the Dalai Lama held no appe
Page 38 and 39: UNEXPECTED SUCCESSThat was ten year
Page 40 and 41: conditions of our lives finally fal
Page 42 and 43: popular subjects for research. Alth
Page 44 and 45: Seligman teamed up with another bri
Page 46 and 47: THE BENEFITS OF HAPPINESSOne of the
Page 48 and 49: directly related to one’s level o
Page 50 and 51: more systematic and direct way. The
Page 52 and 53:
happiness that combines the best of
Page 54 and 55:
disciples not to blindly accept his
Page 56 and 57:
consistently supported the views ex
Page 58 and 59:
KINDNESS, COMPASSION, ANDTHE PURSUI
Page 60 and 61:
compassion makes people happier—o
Page 62 and 63:
THE FUTURE OF THE ART OFHAPPINESSFo
Page 64 and 65:
hatred, poverty—the list is long.
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 114 and 115:
joy or fulfillment that you are see
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
Page 164 and 165:
learning and understanding, can hav
Page 166 and 167:
understand that there are many diff
Page 168 and 169:
crucial.”Sensing, I suppose, my c
Page 170 and 171:
Chapter 4RECLAIMING OUR INNATESTATE
Page 172 and 173:
fundamental nature of all sentient
Page 174 and 175:
attitudes automatically and natural
Page 176 and 177:
they arise when we are frustrated i
Page 178 and 179:
econciliation that can be used to o
Page 180 and 181:
the mid-1700s David Hume wrote a lo
Page 182 and 183:
inclination to aggression is an ori
Page 184 and 185:
people or violent, aggressive peopl
Page 186 and 187:
themselves using the pronouns “I,
Page 188 and 189:
his behavior on others.Revising our
Page 190 and 191:
An infant is also biologically prog
Page 192 and 193:
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
Page 214 and 215:
the farmer the tractor to plow the
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 244 and 245:
utcher. And then try to imagine the
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
Page 266 and 267:
marry live at home in hell.”The a
Page 268 and 269:
will also begin to disappear. On th
Page 270 and 271:
ased on that initial attraction is
Page 272 and 273:
the person in a cool state of mind
Page 274 and 275:
person is kind, nice, and gentle, a
Page 276 and 277:
intimacy. If that claim is honest,
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
Page 292 and 293:
things that I might want to look at
Page 294 and 295:
It seems clear that as a source of
Page 296 and 297:
a relationship, should we find ours
Page 298 and 299:
Chapter 7THE VALUE AND BENEFITS OFC
Page 300 and 301:
oughly defined in terms of a state
Page 302 and 303:
you may have a feeling of hatred. S
Page 304 and 305:
of generic compassion divorced from
Page 306 and 307:
its pain.”“Yes,” said the Dal
Page 308 and 309:
numb.“Now, in generating compassi
Page 310 and 311:
of Buddhism we find two principal t
Page 312 and 313:
feel particularly compassionate or
Page 314 and 315:
The Dalai Lama stopped speaking for
Page 316 and 317:
was OK, that there was no real requ
Page 318 and 319:
people, it is still possible to pre
Page 320 and 321:
sense of abandonment, so when you s
Page 322 and 323:
even turned on his most faithful st
Page 324 and 325:
his tea, even the contour of his sh
Page 326 and 327:
“But the main point really ... if
Page 328 and 329:
investigators found that doing regu
Page 330 and 331:
truth of this view. We can discover
Page 332 and 333:
than I’ve ever been in my life!
Page 334 and 335:
that you have a right to have happi
Page 336 and 337:
assembly that morning. I imagine th
Page 338 and 339:
Chapter 8FACING SUFFERINGIn the tim
Page 340 and 341:
The woman agreed and began goingfro
Page 342 and 343:
problems. Sometimes these defense m
Page 344 and 345:
focus on missing him right now; I h
Page 346 and 347:
The Dalai Lama detailed his approac
Page 348 and 349:
“But I think it’s still better
Page 350 and 351:
an amniocentesis or sonogram and fi
Page 352 and 353:
Shaking his head, he finally said,
Page 354 and 355:
speaking, for instance, you feel ha
Page 356 and 357:
in demonstration, ”is the very ba
Page 358 and 359:
The Dalai Lama quickly clarified,
Page 360 and 361:
craving and hatred, one can achieve
Page 362 and 363:
imagine that the death of your brot
Page 364 and 365:
about the issue of loss, to see if
Page 366 and 367:
passed away.“For example, in my o
Page 368 and 369:
Although pain and suffering are exp
Page 370 and 371:
has improved for many in Western so
Page 372 and 373:
Chapter 9SELF-CREATED SUFFERINGOn h
Page 374 and 375:
soothingly. “By the way, how long
Page 376 and 377:
those negative emotions that makes
Page 378 and 379:
your own personal creation. On the
Page 380 and 381:
waiter presented us with two free d
Page 382 and 383:
“BUT IT’S NOT FAIR!”In our da
Page 384 and 385:
on top of that having children with
Page 386 and 387:
process. This indicates that there
Page 388 and 389:
look at the problem with the attitu
Page 390 and 391:
of course, there are many other bad
Page 392 and 393:
lame everything on China. But there
Page 394 and 395:
words, I am not worthy of the perso
Page 396 and 397:
GUILTAs products of an imperfect wo
Page 398 and 399:
and came to me as a sort of formali
Page 400 and 401:
possibility of recognizing a bad si
Page 402 and 403:
RESISTING CHANGEGuilt arises when w
Page 404 and 405:
moment, no matter how pleasant or p
Page 406 and 407:
contemplation and understanding ofi
Page 408 and 409:
she cried frantically, “I think h
Page 410 and 411:
she sighed. “It seemed that gradu
Page 412 and 413:
must be over ; after all, there’s
Page 414 and 415:
emotional closeness can increase; a
Page 416 and 417:
crying “Leave me alone!” to his
Page 418 and 419:
transitional periods can become piv
Page 420 and 421:
seem to matter ; we’re really hap
Page 422 and 423:
everyone who insulted him. When thi
Page 424 and 425:
country. From that viewpoint, it is
Page 426 and 427:
view your situation from a differen
Page 428 and 429:
looked at me. I wondered if he sens
Page 430 and 431:
continue to perceive them as 100 pe
Page 432 and 433:
Inspired by the Dalai Lama’s word
Page 434 and 435:
wretched than that? Carrying around
Page 436 and 437:
egins to flow naturally.“So, for
Page 438 and 439:
opportunity provided by your enemy.
Page 440 and 441:
ultimately results in our strength.
Page 442 and 443:
veal. It’s the very struggle of l
Page 444 and 445:
may I think myself the lowest among
Page 446 and 447:
then said, “There may be somethin
Page 448 and 449:
only. Often they involved the attem
Page 450 and 451:
conversation.
Page 452 and 453:
man of generous proportions who had
Page 454 and 455:
myself to remaining irritable for t
Page 456 and 457:
A SUPPLY MINDThe ability to shift p
Page 458 and 459:
suppleness of mind. It comes about,
Page 460 and 461:
“When you speak of adopting a wid
Page 462 and 463:
cultivation of patience and toleran
Page 464 and 465:
THE IMPORTANCE OF FLEXIBLETHINKINGT
Page 466 and 467:
As I got to know the Dalai Lama, I
Page 468 and 469:
flexible, malleable, and adaptable,
Page 470 and 471:
FINDING BALANCEDeveloping a flexibl
Page 472 and 473:
of mind, bringing you more down to
Page 474 and 475:
has got to be a balance....”After
Page 476 and 477:
surface, it can in fact be harmful.
Page 478 and 479:
think in many ways narrow-minded at
Page 480 and 481:
Chapter 11FINDING MEANING IN PAIN A
Page 482 and 483:
periods of acute crisis and tragedy
Page 484 and 485:
e painful, but like the pain a woma
Page 486 and 487:
and the Renaissance. In Switzerland
Page 488 and 489:
much better now and we’re going t
Page 490 and 491:
opportunity by thinking, ‘May my
Page 492 and 493:
additional psychological pain, suff
Page 494 and 495:
engaging in the wholesome actions a
Page 496 and 497:
DEALING WITH PHYSICAL PAINBy reflec
Page 498 and 499:
causing the rotting of the flesh, b
Page 500 and 501:
In the same way that finding meanin
Page 502 and 503:
in intense suffering to the pianist
Page 504 and 505:
eward. Researcher Ronald Melzak too
Page 506 and 507:
describes many reports of leprosy p
Page 508 and 509:
desert temperatures outside, were u
Page 510 and 511:
clearly in your mind. Then, on the
Page 512 and 513:
or her own to be able to relieve hi
Page 514 and 515:
powerful if you combine the‘givin
Page 516 and 517:
Lama, perhaps not wanting to come a
Page 518 and 519:
Part IVOVERCOMING OBSTACLES
Page 520 and 521:
THE PROCESS OF CHANGEWe’ve discus
Page 522 and 523:
smoking, first you have to be aware
Page 524 and 525:
there is no feeling of tiredness or
Page 526 and 527:
Dalai Lama answered. “In order to
Page 528 and 529:
opposite purpose—‘Oh, there is
Page 530 and 531:
once again I think the most effecti
Page 532 and 533:
a set routine and you don’t need
Page 534 and 535:
short period, say two years, there
Page 536 and 537:
or active involvement. Of course, i
Page 538 and 539:
happiness is widely overlooked. Yet
Page 540 and 541:
esearched the mechanisms that initi
Page 542 and 543:
it is in fact the cornerstone of co
Page 544 and 545:
important implications in the Dalai
Page 546 and 547:
mind tempered by years of experienc
Page 548 and 549:
‘I’m just going to focus on the
Page 550 and 551:
our mind. They feel that since thes
Page 552 and 553:
practice designed to enhance altrui
Page 554 and 555:
one’s own personal identity. Let
Page 556 and 557:
what are called Nyon Mong in Tibeta
Page 558 and 559:
these positive factors are grounded
Page 560 and 561:
certain things that we require, cer
Page 562 and 563:
things.“When talking about elimin
Page 564 and 565:
Concluding his discussion about the
Page 566 and 567:
egins to take steps in that directi
Page 568 and 569:
who you feel may have achieved thes
Page 570 and 571:
to-day experiences (including dream
Page 572 and 573:
must be loved and approved of by al
Page 574 and 575:
emotions and counteract negative th
Page 576 and 577:
an arrow, one doesnot spend time wo
Page 578 and 579:
Robert Sapolsky at Stanford Univers
Page 580 and 581:
however, the patient reported, “W
Page 582 and 583:
individual to act quickly and decis
Page 584 and 585:
“It is with this in mind that we
Page 586 and 587:
pretend or adopt a dignified pose,
Page 588 and 589:
psychotherapy, which encourage expr
Page 590 and 591:
anger from arising in the first pla
Page 592 and 593:
you are still subject to the destru
Page 594 and 595:
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
Page 606 and 607:
Meditation on Anger: Exercise 1“L
Page 608 and 609:
appearance,’ and so on. So once y
Page 610 and 611:
for yourself ; investigate. So for
Page 612 and 613:
Chapter 14DEALING WITH ANXIETY ANDB
Page 614 and 615:
However, feelings of fear and anxie
Page 616 and 617:
need pharmacological intervention.
Page 618 and 619:
and began, reverting to my intermit
Page 620 and 621:
our own mental creations. These fea
Page 622 and 623:
a way out of the difficulty, then o
Page 624 and 625:
of anxiety. For example, one type o
Page 626 and 627:
eflect. At last he said, “I think
Page 628 and 629:
have failed to make much progress i
Page 630 and 631:
one of compassion, even if I made a
Page 632 and 633:
applying a counteractive thought: r
Page 634 and 635:
mind and achieving happiness, the c
Page 636 and 637:
who works at a department store in
Page 638 and 639:
HONESTY AS AN ANTIDOTE TOLOW SELF-E
Page 640 and 641:
theorists have related both low and
Page 642 and 643:
In recent decades, the nature of
Page 644 and 645:
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
Page 660 and 661:
ased on experimental evidence, howe
Page 662 and 663:
there may be a penetrating truth to
Page 664 and 665:
On a subsequent visit to Dharamsala
Page 666 and 667:
to such people is that we are gifte
Page 668 and 669:
some sense we have this underlying
Page 670 and 671:
Chapter 15BASIC SPIRITUAL VALUESTh
Page 672 and 673:
course of our conversations, in fac
Page 674 and 675:
mental dispositions. So, the variet
Page 676 and 677:
One reason to respect these other t
Page 678 and 679:
humanity and find useful aspects of
Page 680 and 681:
Lama’s daily spiritual practice.
Page 682 and 683:
least, I think daily, say a half an
Page 684 and 685:
meditator who has a certain degree
Page 686 and 687:
were inconceivably intricate and el
Page 688 and 689:
even if a person committed atrociti
Page 690 and 691:
and severe beatings, he was able to
Page 692 and 693:
extremists. Until 1991 he was impri
Page 694 and 695:
lower death rates, and improved hea
Page 696 and 697:
Although some of the rewards of fai
Page 698 and 699:
such as the Dalai Lama to try to di
Page 700 and 701:
society will be more troubled. So,
Page 702 and 703:
For those people, I think we can ed
Page 704 and 705:
The Dalai Lama was due to attend a
Page 706 and 707:
to the Dalai Lama, who spoke a few
Page 708 and 709:
thoughts, observe the underlying na
Page 710 and 711:
meditative practices, these definit
Page 712 and 713:
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
Page 720 and 721:
voluminous material and focusing an
Page 722 and 723:
THE ART OF HAPPINESS BOOKSERIESThe
Page 724 and 725:
Handbook for Living in 1998, there
Page 726 and 727:
India. His tireless efforts on beha
Page 728 and 729:
1The term Dharma has many connotati
Page 730 and 731:
achieves a state of Liberation.5The
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The Art of Happiness

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