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From YouTube: Wellness: Mindfulness Meditation - Theory and Practice
Description
Living with stress and anxiety has become an inherent part of modern day life. Mindfulness-based interventions (MBIs) are widely recognized by healthcare providers as effective and low cost means of addressing many ailments.
Experienced meditator Sunil Nethisinghe examines the practice of mindfulness, the concepts behind the practice, the many benefits of mindfulness meditation, and how you can start practicing to reap the benefits and lead a happier, stress-free life.
This is one of a series of programs in the Cupertino Library's Wellness Series. Recorded May 26, 2019.
A
Good
afternoon
and
welcome,
my
name
is
Claire
for
SEO
I.
Am
the
community
librarian
at
Cupertino
library
I'm
pleased
to
have
you
all
here
for
today's
wellness
program,
mindfulness,
meditation
theory
and
practice.
Our
wellness
programs
focus
on
the
other
half
of
health
topics
that
you
might
not
be
discussing
with
your
doctor,
but
that
are
very
important
for
your
overall
health
and
wellness
and
we're
pleased
to
be
able
to
bring
you.
A
B
Thank
you
very
much,
Claire
I'm,
happy
to
see
all
of
you
here
today
because
I
know.
Sometimes
it's
drizzling
out
there
and
you
never
know
you
know
what
are
you
gonna
caught
in
the
rain,
plus
it's
hard
to
find
parking
here
right
so
look.
We
are
very
happy
the
collaborate
Foundation
to
be
able
to
sponsor
these
types
of
events,
and
because
we
see
what's
happening
in
our
community
and
we're
finding
out
that
our
community's
changing
the
role
the
library
is
changing
right.
B
It
used
to
be
the
place
where
you
got
books
right
and
it
was
great
when
they
had
VHS
tapes
and
now
you've
got
ebooks.
In
fact,
I
think
I
can
read
more
ebooks
now
than
I
do
real
books,
but
what
CLF
does
is
we
serve
two
purposes
really?
We
are
advocates
for
you,
our
community
members.
What
new
things
do
we
need
to
learn
about?
Do
we
want
to
hear
about
and
how
do
we
bring
that
to
the
library?
How
do
we
experiment
with
it?
So,
just
like
Claire
said
you
know.
B
Last
year
you
know
we
were
just
doing
lectures
and
this
year
we're
saying.
Well
what
happens?
We
do
a
little
follow-up
behind
it,
so
that's
why
so
Neal's
going
to
come
back
in
June,
it's
gonna
give
two
more
of
these.
So
can
you
we
do
a
little
bit
more
and
you
know
we're
trying
to
experiment
with
that.
So
please,
you
know
if
you
have
ideas
on
on
the
survey,
write
down
some
ideas
for
us,
we're
happy
to
entertain
that
now.
B
I
said
we
do
two
things,
so
that's
us
being
advocate
for
you
and
for
ourselves
and
our
families
to
do
new
things
right,
that's
how
we
evolve.
We
also
are
an
advocate
for
the
library
itself,
because
it
turns
out,
as
a
government
agency
did
everybody
realize
a
library
is
actually
part
of
government.
You
know
most
people
don't
like
government,
but
we
all
love
our
library
right
so,
but
there
are
things
that
they
can't
do
and
they
can't
advocate
for
themselves-
and
this
is
where
we
step
up.
B
Do
you
know
Claire
and
her
staff
tits
656
programs?
Last
year,
whoa
nine
homeless,
900,000
people
went
through
the
door
right
now.
The
thing
is,
is
we
need
more
space
because
I
don't
know
how
many
times
I've
been
there?
I
couldn't
find
a
seed
and
also
the
more
programs
that
we
want
to
do.
We
need
actual
room
for
the
largest.
Remember,
there's
like
40
people
can
go
in
and
I
tell
you
it's.
If
you
came
for
the
Alzheimer's
talk,
it
was
pretty
crowded,
so
we
are
advocating
with
our
city
to
expand
the
library.
B
This
room
isn't
as
available
as
much
as
it.
You
know.
We
really
need
it
to
be
available.
They
have
to
do
City
events
here
and
so
we're
looking
to
do
an
expansion
on
it
and
the
good
news
is
our
city
has
said.
Yes,
we
want
to
do
that.
They've,
given
us
money
on
it,
but
guess
what
the
costs
just
keep
going
up,
but
not
enough.
So
one
of
the
things
I'm
here
to
do
today
is
to
ask
you
not
to
write
a
check.
B
I
want
you
to
help
us
do
this
right,
because
you
know
how
governments
tend
to
do
things
and
it's
you
know
you
could
probably
get
better,
but
you
probably
couldn't
pay
more
for
it.
You
know
what
I
mean,
so
one
of
the
things
we
are
doing
is
we're
putting
together
a
group
of
things
in
the
Library
Foundation,
and
one
of
them
is
a
group
of
experts.
B
We
are
looking
for
people
or
architects
and
builders
and
tradesmen
and
contracts,
people,
and
we
want
to
actually
make
sure
that
what
gets
designed
it's
gonna
meet
our
goals
and
what
we
need
going
forward
that
it's
done
at
a
reasonable
price
right.
This
is
your
money
and
my
money.
We
want
it
done
at
a
reasonable
price
and
three
is
that
the
operational
cost
of
everything
are
low.
We
want
to
do
a
good
job
right,
I'm,
asking
you:
if
you
have
these
skills
come
and
see
us
and
volunteer
for
it.
B
If
you
don't
have
the
skills
who
do
you
know
right?
Is
it
your
neighbor?
Is
a
friend
or
something
like
that?
We
need
help.
So
if
you
would
help
us
do
this,
we're
gonna
get
a
better
place
for
our
library
and,
quite
frankly,
I
think
this
is
a
really
good
thing
to
do
for
all
of
us
to
do
it.
If
you
want
there's
a
handout
on
the
back
and
see
our
logo
at
the
top.
B
You
can
take
one
of
those
and
it
talks
about
the
things,
but
just
don't
be
shy
and
bug
your
neighbor
bug
your
friends,
because
we
need
the
help.
Now.
That's
me
talking
about
what
we're
gonna
do
by
the
way.
If
you
do
want
to
give
us
money,
we'll
take
it,
but
anyway,
I
want
to
turn
this
over
to
Sunil,
because
I.
This
is
a
very
exciting
opportunity.
We
live
in
a
very
high-stress
environment.
How
do
you
cope
be
a
couple
with
it
because
your
job,
you
cope,
how's
your
kids
coping
with
it.
B
C
C
Old
I
was
born
in
Sri
Lanka
and
we
were
in
a
rural
part
of
Sri
Lanka
and
my
father
was
visiting
a
forest
monastery
and
I
tagged
along
with
him
and
I
was
listening
to
their
conversation,
and
the
monk
was
telling
my
father
that
when
you
are
in
deep
meditation,
you
don't
feel
any
pain.
You
can
sit
for
hours.
It
intrigued
me
and
I
was
really
curious,
but
I
was
never
able
to
validate
it
until
much
later.
My
first
practice
of
mindfulness
or
meditation
was
Transcendental
Meditation.
C
Some
of
you
probably
remember
when
I
was
in
England
in
the
university
I
was
made
popular
by
Beatles.
If
you
remember,
and
since
then,
I've
used
meditation
in
my
work
that
helped
me
really
propel
in
my
career
under
very
extreme
circumstances.
I'll
be
happy
to
share
with
you
during
the
question
time,
but.
C
So
mindfulness
itself,
a
lot
of
you
think
mindfulness
is
just
sitting
for
15
minutes
a
day
calming
yourself
down
and
getting
back
with
work
and
getting
stressed
again
and
then
sitting
down.
Mindfulness
is
a
lot
more
than
that.
Mindfulness
is
learning
not
to
get
stressed.
That's
the
key,
of
course,
mindfulness
help
get
rid
of
your
stress,
which
is
a
starting
point.
You
should
all
meditate
to
do
that.
You
will
realize
how
bad
stresses,
but
what
I'm
going
to
talk
about
is
a
little
bit
of
background
and
theory
how
we
achieve
that.
C
So,
hopefully
it'll
be
useful
and
encourage
you
to
practice.
So
mindfulness
meditation
has
been
around
for
a
long
time
actually
over
more
than
two-and-a-half
thousand
years.
So
it's
not
a
new
phenomena.
First
of
all,
I
like
to
thank
all
the
teachers
who
passed
down
that
knowledge
which
we
are
able
to
benefit
today
and
even
though
it's
a
new
phenomenon
in
the
West,
it
has
been
growing
in
u.s.
in
2011.
C
There
were
four
point:
one
percent
of
the
population
who
practice
by
2017.
It
was
fourteen
point
two
percent,
so
it's
been
growing
significantly.
The
reason
are
many
one.
Of
course
is
stress:
we
all
experience
being
growing
the
challenges
at
work
and
mostly
with
the
new
devices
multimedia
social
media
and
so
on,
and,
secondly,
business
and
business
mindfulness
meditation
is
really
helping
the
bottom
line,
it
increased
productivity,
creativity
and
employee
relations
and
secondly,
in
health
care
and
now
mindfulness
based
cognitive
therapy
is
powered
by
medical
insurance.
C
Some
of
you,
probably
using
that
and
lastly,
in
schools,
the
suicide
rates
or
attempted
suicide
rate
has
been
going
up
significantly
and
a
lot
of
the
schools
use
that
mindful
disk
rules.
Dog
is
a
good
website.
If
you
want
to
know
more
about
it.
So
with
that,
I
would
like
to
have
more
interactive
session
to
gauge
the
audience
as
well.
I
like
to
know.
C
Please
raise
your
hand
if
you
are
new
to
mindfulness
if
you
never
practiced,
okay,
what
20
of
you
so
people
who
practice
regularly,
which
means
at
least
three
times
a
week
you
do
meditate!
Please
raise
your
hand
two
three
four
five,
six,
seven
about
eight
or
ten.
Thank
you.
So
with
that
my
presentation
includes
some
of
the
deeper
concepts.
So
if
you
find
it
difficult,
your
feel
free
to
ask
questions
at
the
end,
I'll
be
happy
to
clarify
so
I'll
cover.
C
Why
you
are
here,
I'll,
ask
you
and
it's
a
common
goal
for
everybody.
I
understand
mindfulness.
We
need
to
understand
our
mind
and
body.
I
explain
what
that
is
and
then
go
into
some
fundamentals
of
meditation
and
then
consequences
of
stress.
This
is
very
important
because
that's
why
we
are
here.
We
got
to
know
what
it
means
and
and
then
we'll
go
through
some
meditation.
If
you
have
time
you
can
do
a
little
bit
of
meditation
together.
C
C
To
be
happy,
everything
we
do
implicitly
explicitly
is
for
happiness.
Sometimes
we
endure
hardship,
but
again
the
ultimate
goal
is
happiness
and
the
key
word
is
pursuit
of
happiness,
and
if
you
are
pursuing
happiness,
we
should
know
what
it
is.
What
is
the
definition
of
happiness?
How
do
we
get
happy
or
how
do
we
feel
happy
this
important
to
know
this?
Is
our
life
go?
So
if
you
don't
know
it,
how
can
we
be
happy,
but
there
are
pitfalls
in
there
as
well.
The
key
word
is
pursuit
of
happiness
and,
as.
C
As
as
it's
in
the
in
the
Constitution
pursuit
of
happiness
is
our
right
and
keyword
is
pursuit
because
you
are
pursuing
something
which
means
is
always
a
goal
ahead,
so
happiness
is
always
ahead
if
you
do
not
know
how
to
go
for
happiness.
So
what
is
happiness?
Let's
define
it
so
being
happy
meaning
getting
what
you
desire
whatever
you
desire
is,
it
could
be
for
things
relationships,
jobs
whatever.
C
So
when
you
get
it,
you
are
happy
and
also,
if
you
get
what
you
don't
like,
what
you,
if
you,
if
you
don't
get
what
you
don't
like,
is
also
making
you
happy,
keeping
away
from
things
that
you
do
not
like,
and
the
opposite
is
true
for
unhappiness.
So
unhappiness
is
getting
not
getting
what
you
desire
and
getting
what
you
do
not
desire.
So
it's
a
very
simple
definition
and
I
think
you
can
all
relate
to
that.
C
This
is
a
piece
of
research
by
I
can
say
it
here
by
the
psychologists,
method,
Killingsworth
and
Daniel
Gilbert.
They
did
this
survey.
They
still
actually
doing
that
many
years
a
few
years
ago,
with
a
mobile
app
with
more
than
quarter
of
a
million
people
across
the
world
from
different
backgrounds,
different
incomes,
and
they
found
that
47%
of
the
time
our
mind
is
wandering.
In
other
words,
we
are
not
attending
to
what
we
are
supposed
to
be
doing.
That's
a
big
chunk
of
time.
C
So,
if
you
imagine
you
sleep
eight
hours
a
day,
which
means
your
mind
is
wandering
for
seven
and
a
half
one
third
of
your
life.
Your
mind
is
wandering,
and
if
you
are
60
years
old,
you
have
been
spending
twenty
years,
not
being
productive.
Can
you
imagine,
can
you
experience
that
we
will
have
some
tests
later,
but
more
important?
Finding
was
that
our
unhappiness
is
due
to
the
wandering
mind.
It's
not
the
other
way
around
our
mind,
wanders,
because
we
aren't
happy.
C
That's
not
the
case
because
the
one
mind
wanders
we
become
unhappy,
that's
one
of
the
important
findings
of
this
research
and
if,
in
order
to
understand
more
about
mindfulness,
we
should
understand
our
mind
and
body.
So,
let's
talk
about
our
body.
What
is
our
body
made
of
you?
Remember
your
birth
weight
and
how
heavy
you
are.
So
how
did
we
grow
from
the
time
of
inception?
C
So
in
mindfulness,
mindful
eating
is
a
very
important
part
of
it,
because
eating
is
when
you
really
take
it
now,
whether
you
buy
them,
you
might
buy
a
lot
of
ice
creams,
but
as
long
as
you
don't
eat
it,
that's
fine
tell
so
whatever
you
ate
yesterday
day
before,
that
is
who
you
are,
and
we
identify
this
body.
As
me,
people
take
the
name.
We
tag
other
people
with
names.
We
identify
other
people
with
names,
so
name
is
tagged
to
our
body
and
it
is
just
made
of
the
food
we
eat
and
just
the
tip.
C
So
when
you
are
eating,
you
know
when
we
do
classes,
we
talk
about
this,
but
just
to
give
you
some
heads
up
when
you
are
eating,
you
should
be
mindful
of
what
you
are
actually
chewing.
So
if
you
are
eating
with
a
knife
and
fork
you
put
it
down,
instead
of
cutting
the
steak
for
the
next
mouthful,
you
should
be
focusing
on
the
sensations
of
and
the
taste
that
you
are
experiencing.
If
you
are
cutting
the
next,
the
next
piece
preparing
the
next
mouthful,
which
means
you
are
not
focusing
on
what
you
are
eating.
C
This
means
happiness
is
ahead.
That's
what
I
why
you
can
never
be
happy,
because
you
are
thinking
of
what's
next,
instead
of
enjoying
what
you
are
doing,
you're
thinking
of
the
dessert,
probably
after
that,
so
understanding
the
mind
similar
to
the
body.
Mind
is
accumulation
of
all
your
impressions
from
the
time
of
Inception,
including
whatever
you
have
inherited
at
the
point.
Until
now.
C
It's
all
your
experiences.
You
cannot
think
outside
that.
You
can
only
think
within
your
experience
and
that's
why
we
are
all
different
because
we
are,
we
all
have
different
experiences
and
mind,
takes
the
shape
of
our
impressions.
So
every
time,
every
time
you
see
something,
you
see
somebody
you're
always
making
a
judgement
based
on
your
past
experience,
and
we
will
talk
about
it
more
later
and
let's
talk
about
some
fundamentals
of
meditation,
two
things
we
need
to
remember:
one
is
cognitive
control,
which
is
skill
to
maintain
awareness
in
the
present
moment.
C
If
you
have
the
capability
to
control
your
mind
or
willpower,
but
no
wisdom,
it's
very
dangerous,
especially
today
with
all
the
technology
that
can
empower
a
single
person
to
do
lot
of
harm
if
they
have
those
the
willpower,
but
not
the
wisdom,
so
wisdom
and
cognitive
control
goes
together,
like
wings
of
a
bird
and
wisdom
is
skill
to
comprehend
the
reality
of
the
present
moment.
So
you
bring
your
mind
to
the
present
moment
to
experience
you
need
to
be
able
to
understand.
C
Let's
try
to
understand
this
is
very
important.
This
part
of
the
this
next
slide
I'll
spend
few
minutes
on
that
and
those
who
are
not
here
yet,
please
bring
your
mind
back.
47
percent
of
you,
probably
not
here,
so
please,
listen
so
being
in
the
valley.
Let
me
use
computer
analogy,
so
I
think
you
are
familiar
with
a
computer.
We
have
inputs,
we
have
some
processing
memory
in
the
middle
and
some
outputs
and
our
body
and
mind
interaction
or
causality
or
body
and
mind
is
very
similar.
So
we
have
certain
inputs.
C
We
have
five
senses,
our
sensory
inputs,
that's
in
mindfulness,
there's
a
sixth
one,
which
is
part
of
the
mind
which
I
will
touch
later
and
then
we
have
outputs
which
the
thought
thought.
Once
you
have
a
thought,
it's
it's
your
intention.
You
already
taken
the
action,
initiated
the
action
and
then
you
either
words
and
deeds.
You
say
something
you
do
something
so
our
whole
causality
of
mind
and
matter
is
governed
by
this.
We
have
five
inputs
and
three
outputs
and
what
is
important
to
understand
is
what
happens
in
the
middle.
C
So
in
the
middle
we
talked
before
about
our
impressions
that
are
gathered
through
our
life
experience
and
what
happens
is
we
have
I?
Call
it
intuitive
mind,
I'm,
not
going
to
use
any
brain
science
of
neuroscience
or
anatomy
in
this?
This
is
an
experiential
model,
something
you
can
experience
yourself
and,
as
I
said
before,
validate
yourself
it's
important
and
there
are
close
parallels
with
with
the
anatomy
of
the
brain.
You
know
the
primitive
brain
and
the
cortical
brain
and
prefrontal
cortex
and
so
on.
C
But
let's
stick
is
stick
to
this
first,
so
one
is
the
intuitive
mind.
The
intuitive
mind
is
it's
really
evolutionary.
We
all
have
and
animals
have
it,
and
it's
important
to
realize
that
what
it
does
is
that
when
we
get
a
stimulus
with
something
we
see
something
or
we
see
somebody
that
mind
will
go.
Compare
with
your
past
experiences.
Whatever
you
have
experience,
that's
related
to
that
object
and
gives
you
a
judgment.
You
have
no
control
over
it.
C
It
is
totally
autonomous
it's
conscious
because,
for
example,
if
our
ancestors
they
were
going
in
the
jungle,
they
see
a
tiger
or
a
lion.
There's
no
time
to
think
oh,
this
is
a
lion.
Maybe
it's
not
so
harmful.
Let
me
think
about
it,
there's
no
time
for
that.
You
have
to
react
immediately
and
by
evolution.
We
are
given
this
capability
to
make
the
judgment,
but
this
means
it's
very
generalized.
C
If
you
see
a
tiger,
you
always
either
fight
or
flight
response,
it
will
kick
in
and
you
do
by
the
fight-or-flight,
but
the
important
part
is
that
the
judgment
is
made
for
you
and
it's
based
on
your
past
experience.
That
tiger
is
dangerous.
This
means
all
Tigers
are
dangerous.
There's
no
friendly
tiger!
That's
the
judgment
that's
made
based
on
that
experience,
and
this
means
that.
C
So,
even
today
we
react
the
same.
So
if
you
find
a
cockroach
in
your
bedroom,
you
probably
out
and
call
9-1-1
or
terminator,
we
react
instantly.
We
don't
have
time
to
think,
because
our
fear
or
that
it
is
ugly,
is
something
that
we
have
ingrain
during
our
experience.
So
if
you
venue
a
child
or
any
child,
seeing
a
cockroach
probably
try
to
play
with
it,
they
are
not
afraid
of
it.
So
from
that
childhood.
C
Until
now,
if
you
are
afraid
of
a
cockroach
or
if
you
think
it's
ugly
somewhere
in
between
you
have
you
have
gained
that
experience
or
the
impression
and
that's
what
makes
you
really
run
away
or
get
scared.
So
this
means
that
this
this
is
one
of
the
boundary
weaknesses,
but
this
is
something
that
is
exploited
today
by
marketing
by
politicians.
C
The
appeal
fake
news:
they
all
appeal
to
this
weakness
that
we
have
in
our
intuitive
mind
because
we
are
driven
by
our
primitive
urges,
but
by
the
way,
what
what
are
the
two
strongest
primitive
urges?
We
primitive
I,
wouldn't
call
it
primitive.
Our
evolutionary
urges
we
have.
We
all
have
it.
If
not,
for
that,
we
wouldn't
be
here,
human
race
wouldn't
be
here,
was
an
essential
part
of
survival.
C
This
is
a
desire,
I
mean
our
survival
is
based
on
desire
and
the
two
strongest
desires
are
feed
and
breed.
If
you
don't
do
that,
we
won't
be
here.
So
if
you
look
at
those
two,
all
our
cylinders
are
firing.
When
we
are
doing
that,
our
five
senses,
we
can
seek
pleasure
from
all
five
senses
when
we
do
that,
that's
by
nature
to
make
us
multiply,
that's
what
nature
has
done
to
us
and
we
keep
following
that.
There's
nothing
wrong
with
it.
I'm
just
saying
it:
okay,
oh
all
right.
D
C
Which
means
that
if
you
look
at
advertising,
they
know
you
better
than
you
do
yourself.
They
appeal
to
you
these
weak
weaknesses
and
also,
as
I
said
before
our
intuitive
mind
makes
a
very
generalized
judgment.
But
today
the
advanced
technology
has
surpassed
our
capability,
so
the
market
is
instead
of
having
a
generalized
advertising
like
on
television.
Now
they
can
advertise
targeted
specifically
to
you.
C
They
know
all
your
weaknesses,
if
you
like
or
your
traits-
and
you
know,
Amazon
Google-
they
all
know
you
better
than
probably
you
do
and
they
can
target
their
advertising
to
you
and
probably
in
the
future.
This
is
all
because
of
artificial
intelligence,
and
maybe
in
the
future
we
might
have
AI
chip
in
our
head
to
compensate
for
this
intuitive
minds
behavior.
So
what
can
we
do?
That
is
why
we
are
advanced
beings.
C
We
have
the
advanced
brain
or
the
higher
brain,
which
is
a
cortical
system
in
anatomical
terms,
so
we
can
intervene
when
this
happens.
We
can
realize.
That
is
why
mindfulness
is
important
with
mindfulness
practice.
You
can
see
this
in
slow-motion
when
you
see
somebody
that
we
are
biased,
so
our
biases
are
just
to
backtrack
a
little
bit
like
Hollywood
movies
and
news
whatever
we
see
we're
constantly
getting
this
information
and
we
are
making
judgments
so
constantly
we
are
comparing
and
judging
comparing
and
judging.
C
If
you
really
care
to
look
at
your
mind
and
that
those
impressions,
if
you
watch
a
movie
and
say
a
certain
kind
of
person,
I
would
name
describe
because
for
political
correctness,
correctness.
Well,
that's
not
important
these
days,
I
suppose!
But
if
you
see
a
person
and
say
that
person
is
very
violent
and
maybe
it's
a
race
culture
looks
whatever
and
that
impression
stays
with
you
and
then
you
see
a
person
like
that.
Coming
at
you,
you
know
on
the
road.
You
will
probably
cross
the
road
to
the
other
side.
C
Just
watching
a
movie,
you
get
that
impression
and
if
you
hear
suicide
bomber
or
a
shooting,
you
have
that
impression
of
that
person,
and
then
you
generalize
it.
This
is
our
instinctive
mind.
Generalizing,
you
know,
like
all.
Tigers
are
dangerous.
Similarly,
we
generalize,
and
then
we
react
based
on
that-
and
this
is
one
of
the
things
that
as
intelligent
beings
as
human
beings,
we
are
able
to
manage
with
our
higher
brain
and
all
these
instinctive
reactions
we
are
getting.
C
We
can
intervene
with
that
higher
brain
and
make
a
considered
response
and,
as
we
have
evolved,
you
know
we
become
social
beings.
We
are
doing
that
and
we
follow
certain
social
norms.
We
have
rules
and
regulations
and
we
tend
to
follow
that
so
that
kind
of
forces
us
to
use
that
brain
and
behave
as
a
society,
but
we
still
got
a
lot
of
elements
that
not
necessarily
follow
that.
So
the
stereotype
is
one
of
the
primitive
urges
that
we
should
try
to
control,
and
for
that
you
need
those
two
skills,
cognitive
control
and
wisdom.
C
So,
first
you
need
to
become
aware
that
you
are
making
judgments
and
then
you
say,
oh
I
shouldn't
be
judging
that
person.
I
have
no
idea.
I
talked
about
before
that
person
coming
towards
you
on
the
road
and
you
cross,
and
that
person
is
totally
innocent
and
have
no
idea.
So
this
is
important.
So
hope
you
get
the
idea.
This
part
is
the
most
important
part
to
understand
how
your
mind
works.
So,
let's
talk
about
cognitive
control.
C
At
this
point,
let's
do
a
small
test.
Are
you
ready
for
that?
Okay,
please
stand
up
and
just
relax
yourself
and
if
you
can
is
fine
and
when
you
sit
down,
please
sit
towards
the
front
of
the
chair
so
that
you're
not
leaning
towards
the
back
without
resting.
Your
back,
please
sit
down
and
we're
going
to
do
a
short
kind
of
meditation
kind
of
test
and
you
can
keep
your
hands
on
your
thigh
or
your
knee
and
relax
your
shoulders
and
gently
close
your
eyes.
So
what
you're
supposed
to
do
is
observe
your
breathing.
C
You
should
hundred
percent
be
on
your
breath,
starting
from
the
in-breath.
You
can
feel
your
air
going
in
inhale.
End
of
the
inhale
beginning
of
the
exhale
to
the
end
of
the
exhale
then
count
one
and
the
second
time
do
the
same.
You
count
two
and
I'll.
Give
you
some
time
see
how
far
you
can
count
if
the
mind
wanders,
you
have
to
start
counting
from
the
beginning
again
from
one.
C
D
C
How
far
did
you
come
if
you
count
to
three?
Seven,
that's
good
five!
Normally,
three,
four
five!
If
you
are
a
regular
meditator,
maybe
ten
fifteen,
so
you
realize
how
hard
it
is
to
really
be
here.
So
that's
why
forty
seven
percent
of
the
time
our
mind
is
wandering.
So
now,
let's
look
at
wisdom,
what
is
wisdom
or
how
do
we
gain
wisdom,
so
important
important
one
use
when
you
are
going
to
learn
something
or
gain
wisdom?
C
You
need
to
always
have
the
right
intention,
a
wholesome
intention,
which
means
it
doesn't
do
any
harm
to
you
or
to
anybody
else,
and
then
you
gather
knowledge
intelligently.
That
means
that
you
know
what
you
know
and
you
do
not
know
what
to
do
not
know,
and
the
most
important
in
knowing
is
knowing
not
knowing
as
Steve
Jobs
said,
stay
hungry,
stay
foolish
so
like
building
a
puzzle.
You've
got
to
know
the
missing
pieces.
C
So
when
you
build
knowledge,
think
of
what
you
do
not
know
mainly
talk
about
mindfulness,
but
this
goes
for
anything,
and
then
you
analyze
your
knowledge
critically,
and
this
is
important
part
because
do
not
believe
anything
that
you
read
here-
and
this
is
a
famous
saying
by
Buddha
said,
do
not
believe
what
I
say.
He
said
it
himself
do
not
believe
any
other
teacher
says
do
not
believe
your
elders.
What
the
elders
say
you
understand
it
applied
and
prove
it
to
yourself
and
in
mindful
mindfulness
meditation.
C
This
is
very
important
because
this
is
experiencial
and
you
can
verify
so
everything
that
I'm
saying
is
just
knowledge.
Information
and
information.
Knowledge
has
two
types
of
knowledge:
one
is
the
acquired
knowledge
or
borrowed
knowledge.
That's
what
we
are
doing
now
you
read
papers
or
you
read
books,
it's
all
acquired
knowledge
and
the
other
knowledge
is
when
you
get
skills
and
wisdom.
You
realize
you
know
it's
you,
you
can
create
your
own
knowledge.
This
is
like
when
you're
studying
you
go
through
college
and
you
do
some
research
and
find
new
things.
C
So
it
is
very
important
to
acquire
knowledge
and
then
you
apply
it,
and
then
you
build
skills
and
when
you
use
your
skills,
you
get
to
a
level
that
you
create
the
wisdom
and
wisdom
is
being
able
to
untag
beyond
most
people.
You
come
up
with
your
own
ideas
and
this
is
work
in
progress.
This
is
a
lifetime
job.
So
at
this
point
let's
do
a
small
test.
I
like
to
volunteers.
D
C
Can
stand
there
so
before
I?
Do
this
I
want
to
ask
you
a
question
how
many
of
you
drove
here
today?
Please
raise
your
hand.
So
if
you
remember
where
you
parked
keep
your
hands
up,
if
you
remember
where
you
parked,
if
you
don't
remember,
you
can
put
your
hands
down.
You
remember:
okay,
everyone!
Now!
If
you
are
a
hundred
percent
sure
that
your
car
is
there,
where
you
parked
keep
your
hands
up.
If
you
don't,
please
go
ahead,
put
your
hands
down!
C
E
C
D
C
Say
it's
red
I
think
you
did
spoil
it,
but
okay,
thank
you.
I'll!
Have
it
back
here?
Thank
you,
you're,
smart!
Yes,
you
can
open
eyes.
Okay,
thank
you.
Please
take
a
seat
here.
You
did
spoil
it,
but
normally,
like
you
were
saying
you
saw
it
before
he
was
red
and
you
would
say
red
so
I
think
you
were
very
mindful
and
so
the
the
models.
The
of
the
demo
is
that
if
you
said
red,
which
you
were
going
to,
that
means
it's
blue
I
didn't
give
the
one
that
was
here.
C
You
were
relying
on
your
memory
to
be
hundred
percent
correct
in
this
present
moment.
So
equally,
those
of
you
100
percent
sure
that
your
car
is
where
you
parked.
How
do
you
know
unless
you
have
a
camera
connected
looking
at
it?
There
is
no
way
of
knowing.
So
you
are
assuming
the
past
to
be
true,
and
this
means,
if
you
go
and
York
I
stolen
Cupertino
probably
wouldn't
happen,
but
if
it
is
not
there,
you
will
be
really
emotionally
diverse
devastated
because
your
expectation
was
it
to
be
there.
C
If
you
are
a
mindful
person,
you
know
there
is
a
chance
that
it
is
there,
but
it
is
not
there.
You
will
still
be
mindful
and
take
action
instead
of
screaming
shouting
and
calling
9-1-1,
but
thank
you
so
it's
important
to
realize
that
past
is
only
memory
and
at
that,
as
I
said
before
your
mind,
everything
you
experience,
it's
a
judgment.
C
So
all
your
memory
that
you
have
is
a
kind
of
judgment
and
there
are
a
lot
of
biases
built
into
that
and
then,
if
you
rely
on
your
past
memory
now,
when
you
use
it,
it's
a
judgment
that
you
are
making
and
the
future
is
just
imagination.
It
is
not
real
either,
but
it
is
a
possibility.
I
mean.
Obviously
we
have
to
plan
our
lives.
C
We
got
to
plan
for
jobs,
buying
houses
getting
married
whatever
and
the
possibility
is
there,
but
you
cannot
do
anything
about
the
possibility
just
by
dreaming
about
it
or
thinking
about
it.
The
only
thing
you
can
do
is
now
see
if
I
want
to
go
from
here
to
there
and
let's
say
I
had
my
knee
surgery
and
you
know,
I
cannot
walk
but
I
know
the
possibility
of
walking
there
I
want
to
walk
there.
C
I
take
one
step
now
towards
that
and
if
I
take
another
step
in
the
wrong
direction,
then
I
correct
it
and
go
in
the
right
direction,
but
all
that
is
only
in
this
present
moment.
I
cannot
be
there.
I
can
only
be
here,
so
this
is
very
important
to
realize
that
anything
you
want
to
do
achieve
in
the
future.
You
only
have
this
moment
this
fraction
of
a
second.
C
So
that
is
why
it's
instead
of
dreaming,
you
got
to
always
think
what
can
I
do
now
to
achieve
my
goal
with
the
issue
career
or
whatever
else
you
want
to
do
and,
and
so
the
present
is,
it's
really
a
very
narrow
slot
of
time.
That's
passing
and
you
got
to
take
advantage
of
advantage
of
it
now.
Otherwise,
it's
gone
gone
forever.
So
a
mindful
person
really
realize
this.
That's
part
of
the
wisdom
that
you
gain
now.
C
C
We
talk
about
the
happiness
and
unhappiness
and
I
said
at
the
beginning.
Our
goal
life
goal
is
happiness,
but
there's
a
pitfall
and
most
of
our
happiness
comes
from
seeking
pleasure.
We
talked
about
the
five
senses
and
our
urges
that
we
want
to,
you
know:
have
ice
cream,
a
lot
of
ice
cream
or
whatever
you
like
chocolate
everything
we
do.
We
have
all
our
five
senses
and
we
seek
pleasure
and
that
pleasure
is,
we
feel,
get
the
pleasure
at
the
time
that
we
satisfy
our
senses
and
they'd
make.
C
That
makes
us
happy
either
before
we
are
expecting
to
do
something
or
afterwards
thinking
about
it.
You
can
be
happy,
so
you
have
pleasure
and
happiness
that's
probably
last
longer,
and
the
pitfall
is
that
if
you
get
carried
away
with
this
desire
to
fulfill
your
pleasure,
there
is
a
slippery
slope.
So
it's
just
you
start
with
light
and,
and
some
kind
of
you
know,
okay,
it's
delightful
before
you
know
it
turns
into
clinging
and
greed
and
then
you
are
addicted
to
it.
C
C
Sorry,
you
have
been
looking
at
it.
Thank
you
so
because
I
couldn't
see
the
screen.
So
again
you
start
with
desire.
You
satisfy
your
pleasures
and
then
you
want
more
and
more
another
ice
cream
or
more
food.
Whatever
you
do
and
you
go
down
the
slippery
slope
into
this,
and
the
opposite
is
also
true.
If
you
are
not
able
to
satisfy
your
desire,
you
know
somebody
takes
a
me
favored
child.
You
know
you
take
away
the
ice
cream,
you
start
getting.
You
either
be
sad
or
mad.
C
When
you
are
sad,
you
really
internalize
that
frustration
or
when
you
are
angry.
You
try
to
take
it
on
somebody
else.
So
both
these
cases,
you
really-
and
this
can
apply
to
your
beliefs
as
well,
and
you
become
really
obsessed
by
it
and
that
leads
to
you
know
real
anger,
fury
and
again
self
demise.
These
are
two
sides
of
the
same
coin.
It's
important
to
remember:
they
are
both
based
on
desire
wanting
something.
C
So
how
do
we
manage
that?
How
do
we
stay
on
the
other
side
of
that
line
as
a
mindful
person?
And
if
you
think
about
all
these
emotions,
they're
all
self-centered,
very
selfish,
because
we
want
the
desire.
I
want
to
be
happy.
I
want
to
satisfy
my
senses
and
to
do
that,
you
were
to
practice
selfless
selflessness.
You
practice
mindful
mindfulness
and
mindfulness
meditation,
it's
part
of
that
and
compassion
and
and
that
way
you
cultivate
selflessness
and
when
you
do
selfless
acts.
C
When
you
are
doing
the
act,
you
get
the
joy
and
thinking
about
it
or
planning
for
it.
You
can
have
the
feeling
of
bliss
and
mindfulness,
give
you
the
Bliss,
so
I'm,
defining
pleasure,
happiness,
joy
and
bliss.
If
you
google,
if
you
look
for
dictionaries,
these
are
use
used,
interchangeably,
so
I
am
defining
under
mindfulness
separating
the
meaning
one
is
based
on
desire.
One
is
based
on
selflessness,
so
this
is
important
to
understand
and
so
consequence
or
surface
stress.
Let's
talk
about
that.
C
C
So
you
might
be
wondering
what
was
going
on
in
1983:
there
was
no
internet,
there
was
no
Facebook,
there
were
no
mobile
phones,
there
was
no
texting.
What
did
they
get
stressed
about
compared
to
now?
I
know
most
of
us,
including
myself.
We
were
there
at
the
time,
so
they
thought
it
was
a
epidemic
at
the
time
and
that's
why
this
publication
and
there
was
some
interest
in
mindfulness,
but
it
wasn't
really
taken
up
seriously.
So
since
then
we
gone
global
and
today
it
is
an
epidemic
global
epidemic
because
of
the
global
community.
C
If
you
look
at
it
that
way,
so
let's
look
at
the
future,
so
future
is
not
any
better.
There
are
51
billion,
divided
connected
devices
or
things
connected
things,
and
this
is
going
to
grow
so
I.
Think,
probably
the
reason
is
the
technology
is
growing
faster
than
the
humans
can
adopt.
We
do
not
know
how
to
manage
ourselves
to
use
this.
C
The
technology
is
for
the
benefit
of
mankind,
comfort
and
convenience,
but
if
we
do
not
know
how
to
use
it,
we
really
get
stressed
and-
and
it
is,
it
is
a
global
problem,
and
this
is
really
affecting
the
young
more
than
the
older
older
generation
and
in
statistically
2011
to
2018
the
suicide
attempts
by
kids,
who
are
10
to
12
years
old,
has
gone
up
by
300
38%
and
if
you
know
about
the
school's,
the
suicide
attempt
rates
have
been
increasing.
So
this
is
a
problem
that
needs
addressing.
C
We
cannot
blame
the
companies
I'm
sure
there
are
engineers
here,
maybe
who
are
contributing
to
this
trend,
but
they
are
not
responsible.
They
are
only
trying
to
help
mankind
making
our
lives
easier
and
it
is
our
responsibility
to
be
able
to
manage
our
urges
and
not
be.
You
know,
probably
going
to
bed
looking
at
all
your
answering
your
emails
and
getting
stressed
and
so
on.
So
what
is
the
impact
of
that
you're
probably
heard
of
or
familiar
with
autonomous
nervous
system?
C
You
know
in
the
lane,
when
you're
driving
or
somebody
cut
in
front
of
you
or
maybe
you
didn't
get
enough
likes
on
your
facebook
or
you
didn't
get
an
email
or
you
didn't
get
the
text
or
you
got
one,
no
didn't
get
one
all
these
instances
we
trigger
the
stress
hormone,
which
is
adrenal
dran
and
what
happens
when
it
triggers
your
body
prepares
for
this
fight-or-flight
response.
It
shuts
down
non-essential
functions
like
digestion
and
sex
drive
and
then
gives
more
energy
to
your
heart
and
lungs.
C
So
you
are
prepared
to
fight
or
flight,
and
so
if
you
had
work
and
if
your
mouth
is
dry
and
you
may
be
drinking
water
all
the
time
and
you
be
eating
because
it's
the
time
to
eat,
you
are
not
hungry.
That
means
you
are
in
in
a
stressful
life,
because
your
digestive
system
is
shutting
down
every
time
you
get
stressed,
and
if
you
activate
your
parasympathetic,
then
you
will
have
rest
and
digest.
C
This
is
really
important
for
physical
health
and
mental
health
as
well.
It
affects
you,
mind
body,
emotions
and
behavior.
The
details
are
on
the
printout,
so
I
am
NOT
going
to
read
through
you
know,
insomnia
and
you
know,
relationships
affected
and
a
lot
of
other
negative
things
that
you
have
to
live
with
so
consequences
of
unhealthy
lifestyle.
If
you
don't
have
cognitive
control
and
you
cannot
manage
your
urges,
your
instinctive
urge,
especially
your
life,
is
not
managed
in
a
healthy
way.
C
According
to
statistics,
from
CDC
stress
is
the
number
one
proxy
killer
proxy
killer,
meaning
it
leads
to
diseases
that
really
kills
you,
and
they
also
say
that
60%
of
all
illnesses
and
disease
diseases
are
stemming
from
bad
lifestyle,
stress
and
80%
of
heart
disease
and
stroke
80%
of
type
2
diabetes,
40%
of
cancer.
They
are
all
preventable,
so
I
think
you
can
probably
relate
to
this
and.
C
C
C
So
rejection
of
pain
is
what
causes
suffering
I
mentioned
earlier
pain
management
MBC.
It
is
mindfulness
based
cognitive
therapy,
which
is
covered
by
health
insurance.
I
think
my
wife
has
back
problems
and
she
is
on
one
of
these
causes
with
Kaiser.
It
is
covered
by
insurance
and
it's
a
long
many
weeks
of
it,
but
basically
what
they
teach
is
how
to
manage.
If
you've
got
a
chronic
pain,
you
cannot
do
much
about
it.
So
you've
got
to
manage
what
you
can
and
learn
to
manage
what
you
cannot.
This
is
part
of
the
wisdom.
C
You
gain
through
mindfulness
practice
when
you
come
to
these
classes.
That
was
mentioned
so
I'll
be
doing
that
how
to
observe
your
own
sensations
and
object.
You
look
at
look
at
them
and
experience
what
reality
is
and
how
to
accept
whatever
you
experience.
So
this
is
more
than
experience,
because
it's
now
scientifically
shown
that,
if
you
inflict
pain
on
somebody
at
rest
that
yellow
part
on
the
their
this
is
a
brain
scan.
It
is
showing
a
high
amount
of
pain
being
experienced.
C
But
if
you,
if
you
inflict
pain
on
a
meditator,
he
doesn't,
he
just
feel
a
little,
but
almost
nothing.
So
this
is
what
I
was
talking
about
at
the
beginning
that
if
you
are
in
a
state
of
meditation,
you
don't
feel
pain.
So
I
think
you
are.
You
have
you've
said
a
lot.
You
got
a
lot
of
knowledge.
I'm
sure
you
are
all
analytical
minded.
Maybe
technically
minded
you
want
to
analyze.
This
I
want
to
give
some
guidelines
because
mindfulness
and
meditation
have
close
parallels
but
also
distinct
differences.
C
Science
is
all
about
harnessing
the
causality
of
matter.
Matter
includes
space
and
time
in
this
context,
and
meditation
is
all
about
harnessing
mind
and
matter
now.
I
need
to
explain
that
mind
in
science
or
consciousness
is
not
still
clearly
defined,
or
you
know
where
it
is
in
the
brain
or
what
it
is.
So
in
mindfulness
sense
when
I
use
mind
you
all
experience
consciousness.
This
is
experiential
model.
C
If
any
of
you
don't
experience
consciousness,
maybe
we
need
to
call
nine-one-one,
so
you
experience
my
consciousness,
so
you
know
you
have
consciousness
and
you
know
you
have
a
body
and
secondly,
it's
important
to
verify
so
in
science,
it's
important
that
third
parties
can
verify
whatever
the
scientists
discover
or
claim
to
know
equally
in
meditation,
you
can
verify
except
you
know,
I
talked
about,
you,
don't
feel
the
pain
when
you
are
in
meditation.
You
can
practice
yourself
and
verify
it
yourself.
So
there
is
a
verification
process,
except
it
is
your
experience
in
science.
D
C
Can
write
papers
about
it
or
anybody
will
accept
it,
so
that
is
a
big
difference
between
science
and
mindfulness.
Also
in
science.
Reality
is
out
there
all
the
matter
out
there,
even
in
in
the
cosmos,
but
in
mindfulness
reality
as
I
mentioned
earlier.
It
is
your
experience
at
this
moment.
That's
the
only
reality.
C
If
it's
in
the
past
is
just
memory,
if
it's
in
the
future,
it's
just
imagination,
and
only
reality
is
now
it's
like
saying.
You
know
tree
falls,
it
is
n
saying
tree
falls
in
the
jungle.
Does
it
make
a
sound?
If
you
don't
hear
it,
there
is
no
sound
in
this
context.
So
whatever
you
experience
is
your
own
and
each
individual
has
their
own
experience.
C
C
C
Dna
telomeres
at
the
end
of
DNA.
This
is
scientifically
proven.
They
get
shorter
as
you
get
older,
so
meditator.
This
shortening
is
much
slower.
In
other
words,
you
age
slower,
so
you
will
look
young
and
feel
young.
It's
never
too
late
to
start.
You
know
whatever
your
age
is,
but
you
will
have
this
positive
effect
and
the
last
one
live
happily
and
passed
away.
I
didn't
want,
didn't
want
to
use
the
word
D
because
we
are
in
kind
of
denial.
C
It
is
important
that,
as
I
said
in
the
previous
that,
if
we
reject
something
there
is
more
suffering,
we
need
to
learn
or
you
manage
what
you
can
too
learn
with
what
we
cannot
manage,
what
we
have
no
control
over
so
especially
as
we
get
older,
we
really
need
to
be
mindful.
How
do
we
get
old
and
how
do
we
manage
old
age
instead
of
rejecting
or
I
can't
do
that?
I
can
do
this,
and
if
you
have
that
negative
thinking,
your
suffering
will
be
much
higher,
so
you
got
an
option
to
be
either
mindful.
C
C
C
The
key
word
here
is
non-judgmentally.
This
is
something
we
will
practice
when
we
practice
meditation
how
to
observe
all
your
experiences
sensations
without
judging
this
is
something
you
need
to
practice
to
gain,
it's
easy
to
say,
but
it's
hard
to
practice
and
the
other
thing
is:
how
do
we
come
our
mind?
Our
mind
is
naturally
calm.
If
we
don't
disturb
it,
it's
like
water.
If
you
don't
do
anything
well,
I
cannot
learn
bit
shaky.
C
If
you
don't
do
anything,
it'll
be
transparent,
reflective
and
very
calm,
but
what
we
are
doing
is,
if
you
shake
it,
it
gets
disturbed.
Mine
is
exactly
like
that
we
are
agitating
our
mind.
Every
time
we
get
sensory
inputs
constantly.
We
are
constantly
perceiving,
and
this
goes
the
other
education.
So
we
are
not
putting
just
pebbles
in
the
pond
yeah,
also
putting
boulders
in
there
in
our
life,
so
it's
constantly
being
agitated
and
there.
That
is
where
mindfulness
helps
let
the
mind
calm.
C
C
Do
nothing,
what
is
the
most
difficult
thing
to
do
mentally
do
nothing.
So
what
you
need
to
do
is
to
do
nothing
so,
in
other
words,
you
should
be
able
to
in
control
of
your
senses.
So
when
you
go
into
deep
meditation,
you
will
experience
that
I
cannot
kind
of
explain
it
until
you
experience
it,
then
your
mind
will
become
so.
Basically
it's
learning
to
do
nothing.
How
can
it
be
how
hard
so
with
that,
what
is
made
it?
C
So
there
are
many
different
types
of
meditations
and
in
the
classes
that
I
do
I
mainly
do
two
about
three
things:
the
breath
meditation
and
body
sensation
scanning,
which
is
very
helpful
if
you
are
having
hard
time
going
to
sleep
and
also
loving-kindness
meditation,
so
in
bed
meditation.
Basically,
you,
like
you
did
before
you
focus
on
the
breath
and
as
you
experience
it
will
run
away.
You
know
after
three
breaths
two
breaths,
four
breaths,
you
don't
get,
you
don't
react.
You
don't
judge!
C
C
Yes,
so,
okay,
so
okay,
nothing,
you've
been
sitting
for
a
while.
Please
stand
again,
those
who
can
and
again
relax
yourself,
relax,
calm
and
then
sit
like
before
sit
forward
without
leaning
against
the
back.
So
it
is
important
not
to
lean,
because
when
you
lean
your
back,
it
sends
a
message
to
your
brain.
You
are
relaxed
to
go
into
sleep,
so
you
might
feel
drowsy
and
it's
important
that
your
nervous
system
functions
most
efficiently
when
you
are
straight
so
we
do
exactly
the
same
as
before.
C
You
don't
need
to
count
and
this
time
I'll
be
guiding.
So
in
practice
in
the
classes
also
I'm
doing
guided
meditation.
It
is
like
trainer
wheels
for
the
bike.
So
until
you
learn
to
get
the
balance,
the
guiding
meditation
helps
you
prompt
you
what
to
do
and
bring
your
mind
back
as
well.
So,
let's
start
with
just
relax
close
your
eyes
gently!
C
C
C
C
G
You
may
have
heard
this
word
mindfulness.
It's
become
something
of
a
buzz
phrase
of
late
I'm,
going
to
give
you
one
simple
serviceable
definition,
which
is
this
mindfulness
is
the
ability
to
know
what's
happening
in
your
head
at
any
given
moment
without
getting
carried
away
by
imagine
how
useful
this
could
be
just
as
an
example
driving
down
the
road
and
somebody
cuts
you
off
in
traffic.
How
do
you
normally
react?
I
think
most
of
us.
We
normally
react
by
having
a
thought
which
is
I'm
pissed
and
then
what
happens?
Next?
G
You
immediately
habitually
reflexively
inhabit
that
thought
you
actually
become
pissed,
there's
no
buffer
between
the
stimulus
and
your
reaction
with
just
a
little
bit
of
mindfulness.
In
that
same
situation,
you
might
notice.
My
chest
is
buzzing.
My
ears
are
turning
red
I'm
having
a
starburst
of
self
righteous
thoughts,
I'm
getting
angry,
but
you
don't
necessarily
have
to
act
on
it
and
chase
that
person
down
the
road
screaming
at
them.
G
With
your
kids
in
the
back
of
the
car
thinking,
you've
gone
nuts
now
you
might
be
thinking,
don't
I
need
to
get
angry,
sometimes
aren't
I,
justified
I
would
say.
Yes,
but
probably
not
as
much
as
you
think,
the
proposition
here
is
not
that
you
should
be
rendered
by
mindfulness
into
some
lifeless
non-judgmental
blob.
The
proposition
is
that
you
should
learn
how
to
respond
wisely
to
things
that
happen
to
you
rather
than
just
reacting
blindly,
and
that
my
friends
is
a
superpower.
G
How
do
you
get
it
the
way
to
get
it
is
through
meditation,
I
believe
that
meditation
and
mindfulness
buy
the
next
big
public
health
revolution
in
the
1940s.
If
you
told
somebody
you
were
going
running,
they
would
have
said
who's
chasing
you,
but
then
what
happened
next
the
scientists
worked
in.
They
showed
that
physical
exercise
is
really
good
for
you,
and
now
all
of
us
do
it,
and
if
we
don't,
we
feel
guilty
about
it
and
that's
where
I
think
we're
headed
with
my
illness
and
meditation.
G
It's
gonna
join
the
pantheon
of
no-brainers,
like
brushing
your
teeth,
eating
well
and
taking
the
meds
your
doctor
prescribed
for
you.
Let
me
just
close
by
saying:
mindfulness
is
not
gonna
solve
all
of
your
problems.
It's
not
gonna
render
your
life
a
non-stop
parade
of
unicorns
and
rainbows.
Nonetheless,
this
is
a
superpower
and
one
that
is
accessible
by
you
immediately.
C
C
Good
question
I
didn't
cover
that.
So
sixth
sense
is
a
part
of
the
mind
that
has
all
the
experiences
from
the
past
that
keeps
throwing
at
us
to
bring
it
to
our
consciousness,
and
this
is
primarily
causing
the
wandering
mind.
So,
even
though
we
have
no
sensory
input,
that's
what
you
probably
experienced
during
you
know
practicing
meditation
thoughts,
keep
coming
at
you,
so
that
is
in
mindfulness
considered
another
sense
of
it
because
it
keeps
bringing
things
into
your
consciousness.
C
D
C
Call
it
pain,
you
call
it
a
sensation,
it
could
be
pleasant,
it
could
be
unpleasant
either
way,
it's
a
sensation.
So
you
learn
to
look
at
all
your
body,
sensations,
specially
pain
that
you
will
get
during
meditation,
because
the
moment
you
call
it
pain,
you
already
judge
it.
You
reject
it.
If
you
don't
call
it
pain,
you
learn
to
look
at
it
for
what
it
is,
which
is
the
sensation.
Then
you
will
not
be
judging
this.
D
C
D
I
I
C
I
mean
we
say
this
is
that
is
I.
Think
your
question
is
is
good.
So
if
you
set
your
desire
to
be
realistic,
then
you
can
be
happier
if
it
becomes
unrealistic.
Ubik
answers
of
becoming
happy
are
much
less.
For
example,
you
know
if
you
can
afford
the
gourmet
meal.
You
know
if
you
desire
Gomi
meal,
you
will
always
be
unhappy,
but
if
you
are
happy
with
you
know
hamburger
you
know,
then,
then
you
are
happy
with
that
because
you
got
the
food.
So
it's
your
expectation
that
determines
where
you
are
on
the
scale.
So.
I
Getting
a
meal
is
something
I
think
it's
a
need
right,
so
your
needs
are
met,
you're
happy.
If
you
have
desires,
these
are
very
broad.
Like
you
know,
those
are
beyond
expectations.
The
desires
might
be
need,
is
food,
clothing,
shelter?
They
are
the
basic
needs
of
human
being
and
that's
what
we
aspire
for
and
we
get
that
we'll
be
happy.
If
we
don't
get
food,
if
you
don't
get,
you
know
a
house
to
stay
it.
If
you
don't
get
share,
I
mean
clothing.
I
C
F
D
F
D
H
F
D
F
C
C
No
I
totally
agree
with
you,
so
there
should
be
certain
regulations
and
other
control
factors
going
in
there,
but
I'm
assuming
they're
all
there,
and
we
should
like
in
what
is
happening
today
with
Facebook
and
so
on.
You
know
preventing
live-streaming
or
fake
news
with
those
things.
Yes
by
regulation.
Maybe
we
should
control,
but
what
I'm
talking
about
is
overindulgence
in
these
devices.
That's
why
we
need
to
come
our
responsibility.
C
C
Something
that
you
do
not
like,
so
if
you
take
medication,
you
get
physically,
tired
or
physically
stressed
I
mean
that's
a
symptom
of
of
the
other
side
effect
of
medication
and
mindfulness
can
help.
You
manage
that
if
you
meditate,
your
body
will
be
calmer
and
if
you
have
any
pain
or
other
uncomfortable
feelings,
you
can
manage
them.
So
there
are
certain
things
as
I
said
before
things
you
can
manage,
you
can
manage
with
meditation
certain
things
you
cannot.
You
just
accept
so
certainly
managing
this
kind
of
discomfort
mindfulness
will
have
I.
J
C
A
common
problem
that
is,
that
is
the
lack
of
cognitive
control,
because
you
are
not
in
control
of
your
own
mind,
so
one
thing
is:
if
you
are
sitting
for
meditation,
you've
got
to
find
the
time
that
you
you
do
not.
You
know
you
are
not
have
a
full
belly
or
you
know
in
the
evening
or
before
going
to
bed.
The
best
time
is
early
morning
when
you,
you
are
totally
alert
and
if
you're
feeling
sleepy
at
that
point,
that
means
you
should
probably
sleep
and
the
most
important
is
even
you
feel
sleepy
one.
C
J
C
Can,
if
you
you
know
that
that
really
follow
me
when
I
do
yoga,
I
fall
asleep
in
savasana,
so
it's
not
really
a
meditative
I
mean
their
body
scanning
I
do
in
the
class
is
something
you
do
when
you
are
sleeping
lying
down
in
bed,
but
that's
a
different
purpose.
It
relaxes
you
go
into
a
deeper
sleep,
one
more
question:
last
one
yeah.
D
K
You
it
was
a
good
talk,
just
one
question
that
I've
kind
of
noticed
from
others
while
discussing
about
meditation
is
some
people
say
that
meditation
is
not
for
me
or
you
know
that
is
it
defined
by
the
personality
type
like,
for
example,
my
husband
is
like
extremely
active
and
he
tells
me
that
I
cannot
sit
down
and
meditate
or
you
know
he
can
do
something
like
gardening,
which
is
kind
of
maybe
therapeutic,
but
he
says
I
cannot
sit
down
and
meditate.
So,
like
your
thoughts
on
that,
ok.
C
Yeah,
if
you
think
you
don't
need
meditation,
you
probably
are
the
ones.
You
need
meditation
general
comment,
but
I
mean
there
are
many
different
ways
to
meditate
be
like
there
are
religious
things.
You
know
counting
beads
or
imagining
some
images
and
all
kinds
of
things.
So
mindfulness
meditation
is
really
what
is
proven
to
be
the
most
effective
in
handling
most
of
our
stress,
because
it
leads
to
this
non-judgmental
and
so
on,
which
is
not
practicing
other
kind,
some
other
kinds
of
meditation.
C
C
So
maybe,
if
he's
not
here
today,
so
yeah
I
mean
there's
no
simple
answer.
Yes,
certain
I
mean
when
you
sit
for
meditation,
not
everybody
goes
into
a
deep
meditation.
It
depends
on
your
background,
your
physical
condition,
a
lot
of
other
things,
so
there
may
be
some
people
find
it
harder
than
others.
Thank
you.
Thank.