by Thich Nhat Hanh
Followings are the excerpts from the above book. I selected the following so that I can read it again and again to redirect myself into the right path.
The four immeasurable minds 1.
Love (Maitri)The first aspect of true love is maitri, the intention and capacity to offer joy and happiness. To develop that capacity, we have to practice looking and listening deeply so that we know what to do and what not to do to make others happy. If you offer your beloved something she does not need, that is not maitri. You have to see her real situation or what you offer might bring her unhappiness.
Without deep understanding, your love is not true love. You must look deeply in order to see and understand the needs, aspirations, and suffering of the one you love. We all need love. Love brings us joy and well-being. It is as natural as the air. We are loved by the air, we need fresh air to be happy and well. We are loved by trees. We need trees to be healthy. In order to be loved, we have to love, which means we have to understand. For our love to continue, we have to take the appropriate action or non-action to protect the air, the trees, and our beloved.
2.
Compassion (Karuna)The second aspect of true love is karuna, the intention and capacity to relieve and transform suffering and lighten sorrows.
To develop compassion in ourselves, we need to practice mindful breathing, deep listening, and deep looking. The Lotus Sutra describes Avalokiteshvara as the bodhisattva who practices "looking with the eyes of compassion and listening deeply to the cries of the world." Compassion contains deep concern. You know the other person is suffering, so you sit close to her. You look and listen deeply to her to be able to touch her pain. You are in deep communication, deep communion with her, and that alone brings some relief.
When I was a novice, I could not understand why, if the world is filled with suffering, the Buddha has such a beautiful smile. Why isn't he disturbed by all the suffering? Later I discovered that the Buddha has enough understanding, calm, and strength; that is why the suffering does not overwhelm him. He is able to smile to suffering because he knows how to take care of it and to help transform it. We need to be aware of the suffering, but retain our clarity, calmness, and strength so we can help transform the situation. The ocean of tears cannot drown us if karuna is there. That is why the Buddha's smile is possible.
3.
Joy (Mudita)The third element of true love is mudita, joy. True love always brings joy to ourselves and to the one we love. If our love does not bring joy to both of us, it is not true love.
4.
Equanimity (Upeksha)The fouth element of true love is upeksha, which means equanimity, nonattachment, nondisrimination, evenmindedness, or letting go.
The Buddha observed, "The person who suffers most in this world is the person who have many wrong perceptions… And most of our perceptions are erroneous." We see a snake in the dark and we panic, but when our friend shines a light on it, we see that it is only a rope. We have to know which wrong perceptions cause us to suffer.
The practice of mindfulness is the practice of love. It is important to learn the art of mindful living before entering any new relationship, especially the journey of mutual discovery that takes place in a marriage. If you do not come to know yourselves well, practicing looking deeply in order to discover all the flowers and all the garbage that are in you-not just those of your own making but those you received from your ancestors and from society-your marriage will be difficult.
When you enter a relationship, you feel excitement, enthusiasm, and the willingness to explore. But you may not really understand yourself or the other person very well yet. Living together 24 hours a day, you see, hear, and experience many things you have not seen or imagined before. When you fell in love, you constructed a beautiful image that you projected onto your partner, and now you are a little shocked as your illusions disappear and you disocver the reality. Unless you know how to practice mindfulness together, looking deeply into yourself and your partner, you may find it difficult to sustain your love through this period.
If we practice the art of mindful living together, we can do this. We see that the other person, like us, has both flowers and garbage inside, and we accept this. Our practice is to water the flower in her, and not bring her more garbage. We avoid blaming and arguing. When we try to grow flowers, if the flowers do not grow well, we do not blame or argue with them. We blame ourselves for not taking care of them well. Our partner is a flower. If we take care of her well, she will grow beautifully. If we take care of her poorly, she will wither. To help a flower grow well, we must understand her nature. How much water does she need? How much sunshine? We look deeply into ourselves to see our true nature, and we look into the other person to see her nature.
To meditate is to look deeply into the nature of things, including our own nature and the nature of the person in front of us. When we see the true nature of that person, we discover his or her difficulties, aspirations, suffering, and anxieties. We can sit down, hold our partner's hand, look deeply at him, and say, "Darling, do I understand you enough? Do I water your seeds of suffering? Do I water your seeds of joy? Please tell me how I can love you better." If we say this from the bottom of our heart, he may begin to cry, and that is a good sign. It means the door of communication may be opening again.
True love includes the sense of responsibility, accepting the other person as he is, with all his strenghts and weaknesses. If we like only the best things in the person, that is not love. We have to accept his weaknesses and bring our patience, understanding, and energy to help him transform.
Before two people marry, they should practice mindfulness together, and after becoming husband and wife, they should continue to practice the Five Awarenesses as a manifestation of their practice of mindfulness:
We are aware that all generations of our ancestors and all future generations are present in us.
We are aware of the expectations that our ancestors, our children, and their children have of us.
We are aware that our joy, peace, freedom, and harmony are the joy, peace, freedom, and harmony of our ancestors, our children, and their children.
We are aware that understanding is the very foundation of love.
We are aware that blaming and arguing never help us and only create a wider gap between us, that only understanding, trust, and love can help us change and grow. Everyone knows that blaming and arguing never help, but we forget, That is why we practice the fifth awareness. Conscious breathing helps us develop the ability to stop at that crucial moment, to keep ourselves from blaming and arguing.
All of us need to change for the better. When we marry, we make a promise to change ourselves and to help the other person change himself or herself so we can grow together, sharing the fruit and progress of practice. It is our responsibility to take care of each other. We are the gardener, the one who helps the flowers grow. If we understand, the flowers will grow beautifully.
Every time the other person does something well, something in the direction of change and growth, we should congratulate her or him to show our approval. This is important. We don't take things for granted. If the other person manifests some of her talent and capacity to love and create happiness, we must be aware of it and express our appreciation. This is the way to water the seeds of happiness. We should avoid saying destructive things like, "I don't know whether you can do this" or "I doubt that you can do this." Instead, we say, "This is difficult, darling, but I have faith that you can do it." This kind of talk makes the other person stronger. This is true with children, also. We have to strengthen the self-esteem of our children. We have to appreciate and congratulate every good thing they say and do in order to help our children grow. When we are married, we can love each other in a way that encourages change and growth for the better, all the time.
We have to learn the art of creating happiness. The problem is not one of being wrong or right, but one of being more or less skillful. Living together is an art. Even with a lot of good will, you can still make the other person very unhappy. Good will is not enough. We need to know the art of making the other person happy. Art is the essence of life. Try to be artful in your speech and action. The substance of art is mindfulness. When you are mindful, you are more artful. This is something I have learned from the practice.