The notes below are designed to give prospective readers an idea of what to expect from the book, and to aid in making a decision on whether to buy it.
The Joy of Living, Yongey Minyur Rinpoche
Below is a short introduction about the book and the author, mainly taken from chapters one and two, and then following that are some chapter-by-chapter notes on the book, and they should give you a good idea of what to expect from each section. This is the best book on how to meditate that I’ve read so far.
Introduction
He had anxiety and panic attacks at a young age. The Tibetan Buddhist meditators were off the charts with their EEGs and fMRIs showing that it works. Essence of life is suffering and laughing at yourself is the antidote.
Buddhism is about realizing you are already whole and complete and good. About recognizing who you are. Not about finding a new way.
He had panic attacks as the twelfth Tai Situ Rinpoche.
Siddhartha meditated under a tree. When we apply lessons we change our mind.
Tibet’s parts are isolated, and parts of Tibet have different practices. Dzogchen is mahamurda.
Teachings passed via three years of retreats where he memorized items for the next generation.
Every gift we give to others is repaid 1,000x over.
Theory must be applied via practice.
3 things: body, speech, mind (cannot define mind but know it exists, Buddhism is evolving good, not a known quantity).
Why do I think something tastes good?
Brain can change, it has plasticity.
Brain has three parts:
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Reptilian part from the brain stem which keeps the heart beating and moving.
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Limbic System which controls emotion. Hypothalamus stores memories. Amygdala emotional response center. Hypothalamus releases hormones into the blood that increase memories.
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Neocortex which is for processing complex ideas, planning, executive function, and imagination.
Buddhists see the mind as a perpetually unfolding experience, not a discrete entity. Not a single frame but a whole maze of just being. Simply looking at the mind as a changing brain is part of it.
Rest the awareness of thoughts. Think of clouds as changing colors of the ocean but of the oceans as being pure. Events change the color of the mind, but the mind is still pure.
Acknowledge experience and allow it to pass with confidence, not rooted in pride or arrogance.
Confusion is the first step of knowing.
Chapter 3
Child merely sees, does not wonder about the cost or time.
When we recognize real nature, we stop suffering.
Goal of all is to be happy and to avoid suffering. We all already have this ability.
Meditate with a straight spine for 3 minutes. Don’t judge it after it just write down thoughts. Be aware, not judging.
Chapter 4
Emptiness is a bias that makes all else possible. Emptiness is inconceivable possibility. We only know via experience.
Given relative reality, nothing is real.
Form is emptiness. Emptiness is form. Emptiness is nothing other than form. Form is nothing other than emptiness. The mind is empty in essence. Although everything held in it.
Happy thought is relative.
Quantum mechanics is like Buddhism. Waves of energy existing. You know a location or a velocity but not both at once.
Like the turning of the wheel of Dharma—three turns.
First turn: 4 Noble Truths:
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Ordinary Life is Conditioned by Suffering
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Suffering results from Causes
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The causes of suffering can be extinguished
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There is a simple path to extinguishing suffering
Second turn: emptiness, kindness, compassion, bodhicitta: mind and heart awakening.
3rd turn: describe fundamental characteristics, not just understood but experiential.
Energy is never lost but just converted to other forms of energy.
2 wings:
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Knowledge
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Practice
Particles are waves that prove the vision set is incomplete.
Chapter 5
Focus on the interdependence of things that rely upon another.
Neo-cortex gives objects into a ‘gut feel.’
Tendency to treat facts as real.
All phenomena are processed from the mind, which is emptiness. They do not exist except in the mind.
Being open to see subjects and objects in a more illusory way.
Concepts are not real. Speculative form.
Vastness of reality and inability to determine the ‘I.’
We must all experience thoughts, emotions, and sensations without pain or guilt.
Chapter 6
Cannot separate emptiness from awareness. But also ‘clear light of mind’ is awareness.
Is the mind a thing or experience?
Relax in meditation. Just observe all that you have.
Mind is clear, nothing else.
Enemies are people just like us looking for happiness.
Buddha had 84,000 methods all to change the direction of the mind.
People talk about ‘cognitive restructuring’ in the limbic region.
Chapter 7
Compassion is love without attachment. I feel what you feel.
We are all connected as living things.
“May all sentient beings be happy and free from suffering.”
Others are just trying to be happy as well.
Seeds produce big fruits.
Chapter 8
Amazed by suffering of people in rich countries.
Excitement dies down.
Event is ambiguous and releases emotions.
States are how we feel about something.
Traits we learn at a young age—for example to be a ‘cheerful person.’
Mental attachment is a repetitive samsara. Caused by:
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Ignorance. We see the world in an unclear way.
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Attachment (tied to an idea).
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Aversion. Aversion is built by the adrenal glands.
Buddha taught how precious life is; so difficult to obtain and so easy to lose.
The probability that we are born human is tiny.
The same patterns give us the same results. Key is to have wellbeing which just lets you see people of the world more clearly.
Still mind results in a clean mind.
Compassion clearly emerges.
Disciplined mind invites true joy.
Chapter 9
Meditation is to clear the mind and gain awareness of thoughts, sensations and emotions.
Be open, be present, and let go of it all.
Stable structure, space between arms and chest volutes wings, spine straight, hands in lap below navel. Hips slightly parted. Leave eyes as they are. Sitting for a long time lets the mind fall away.
Chapter 10
Nonanalytical methods are taught first because they calm the mind. Analytical methods are taught second.
Objectless-ness is the focus.
Chapter 11
On Emptiness and object meditation.
5 series of consciousness connects them. Use to calm the self as a ‘self-antidote.
Meditate on pain. Meditate on sound. Teach yourself how to hear. Criticisms are only sounds. Focus on realizing situations and not as letting go as the goal. Focus on a smell or taste. Breath meditation was a key focus. Focus on a mantra: Om is lucid, AH is empathy, ___ is union.
Chapter 12
Cow meditation.
Change the entrenched neurological levels.
Meditation is not stopping the mind but keeping it in the natural stage where you are aware of your thoughts and emotions.
You can’t stop the mind like you cannot stop a river. You watch the river and let go.
We can use our thoughts rather than being used by them.
Allow gaps between the thoughts.
Keep tiny space between you and the meditation.
Watch bad emotions, don’t engage them.
Love, compassion, friendship, etc. are all good. Fear, anger, sadness, and jealousy all weaken the mind.
Temptations focus on objects but do not follow it. If you cannot ignore them then just focus the meditation on smell, sensual, taste, etc.
Peacocks eat poison but use it to make their feathers.
Chapter 13
List of all the issues you cannot solve. If we made a list of people that we don’t like we discover many of those elements.
Compassion is complete identification and willingness to help them. t is the slow path that does not expect quick results.
One has to try to find compassion in three directions:
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Towards self
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Compassion towards all beings
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Bodhicitta.
Must realize absolute mental enlightenment. Hope for others. Relate to others. Others want to be happy too.
Meditate on a loving mother or a kind person. Experience warmth, tenderness, affection, and then imagine them in pain.
You can help. A broken heart is an open heart. Poison for daughter in law served nicely and solved per p. 183.
Level 1: Exchange yourself for others. Don’t judge just be. Realize that your own mental response does not generate the person in pain.
Three options for how to reply:
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Consumed with anger, guilt, and resentment.
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Think I should be spending more time meditating on sound.
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Think if the other is trying to hurt you or avoid pain. Just share pain with unknown person suffering.
Level 2: Tonglen. “All beings want happiness and to avoid suffering.” I am just one of a billion beings. They are more important than I am. Inhale: Feel the love. Exhale it to them. Inhale pain and weakness and let it dissolve into your heart.
Level 3: Bodhicitta: Treat all as if they are enlightened. Relative Bodhicitta dualistic. Absolute and not dualistic with the aspiration and desire to apply it. Intention is the key.
Chapter 14
Confidence should come gradually and between objects and object meditation.
In the morning you have a fresh mind so can be best but anytime is okay.
“Short periods many times” is best.
Must find a mix between too much and not enough effort.
Spend less time than you think you can do per time and then do it more often.
Object>Objectless>Bodhicitta>dedicate merit (source with others what learned).
All beings have strength and wisdom.
Don’t think “I am good” and we are all connected.
Buddha is not the king. He was one of the 16 chiefs at war. His mother died during birth. His father disowned him when he ran away.
Set the goal of a number of practices and think I’m walking on a street. Set yourself free from ignorance, attachment, aversion. Have emptiness, wisdom, and compassion.
You are different—see what works for you! Experience as a changed mind.
Chapter 15
Wonderful experiences passive: Bliss (all made of love), clarity (all clear and lit up) or even non-conceptuality (all in 1). Okay to scratich itch or sniff or focus on back pain in the mind. Take breaks as needed. Often a waterfall is a sensation. If things move too quickly, don’t worry, it will get better. Over time you will distinguish: Thoughts vs emotions vs sensations. Waterfall is a river once one can do this. Things move more slowly and lighter and clearer. Notice gaps in the mind. Lake without waves is when the mind is smooth, wide, and open. Genuinely happy with confidence. People do not discuss things because they do not want to boost self-pride. Practice after it. Do not to try to hang onto bliss. It lasts longer if you do not cling.
Chapter 16
Enlightenment is only possible from the inside. Happiness and unhappiness are internal jobs.
Temporary happiness - drink, sex, etc. does not work long term.
Permanent is from the neocortex.
Brain has two halves. Left is analytical and intelligent. Right is creative and idealistic. Left increases activity with joy, love. Right increases activity with fear and anger.
Limbic resonance is when we recognize the emotional states of others. Limbic revision is to change the brain.
Meditating on compassion will help with unification and change the brain. Can see changes on EEG.
Meditation on emptiness and compassion increases gamma waves. Treating others with compassion is a win/win. You look for flaws less. Compassion meditation for others is not just warm but understanding they want to be happy. Fear and self-confidence.
EVERYONE JUST WANTS TO BE HAPPY!
Chapter 17
Everything you do to others is reflected back on you.
Pain to others gives yourself pain 10x worse.
Meditation increases the effectiveness of the flu shot.
Optimists have a 50% lower probability of a heart attack.
Hope and curiosity increases health.
Feelings and not facts depend upon the mind time.
All expressions of infinite possibilities of emptiness.
Chapter 18
Humans create their own emotions and reactions.
Universe exists but must rest mind to link with it.
We all need a teacher. Pick lineage and start following a pledge. Avoid boastful teachers. See the brilliance of their golden light. Your stress will go down and your happiness concurrently go up.
Jerks are just people trying to be happy.
Mindfulness and compassion are the same part of the brain.
Motivation is the most important part.
Suffering or peace? You choose your two experiences.
The Buddhists path ends abuse towards the left.
Stop if it does not feel good. There is no forced meditation.
Own desire to be happy helps see mother. Even anger can help.
Prather of the Four Imm
May all Sentient Being have happiness and the causes of happiness
May all Sentient Beings be free from suffering and the causes of suffering
May all Sentient Being have joy and the causes of joy
May all Sentient Beings remain in great equanimity free from attachment and aversion