A Monk's Guide to Happiness: Meditation in the 21st century

by Gelong Thubten

The Sunday Times bestseller

'Thubten is a very generous and kind monk who writes with the lived honesty and humour of someone who has experienced the wisdom he shares. His writing is full of inspiration but also the pragmatism needed to form a sustainable practice. His book clearly illustrates why we all need meditation and mindfulness in our lives.'
- Benedict Cumberbatch

What is the secret to being happy? Does happiness come from outside us or do we need to look within? Can meditation help?

Gelong Thubten has worked with everyone from Silicon Valley entrepreneurs to Ruby Wax and Benedict Cumberbatch. In his warm and engaging debut book he explores the nature of happiness and explains how to bring meditation into our busy 21st-century lives with simple yet effective exercises.

Gelong Thubten, Buddhist monk, meditation teacher and author, has always been fascinated by the question of happiness. In his youth he tried to find it through living a wild and extreme lifestyle as an actor in New York. This only led to more unhappiness. Desperate for solutions, he found himself at a Buddhist monastery where he became a monk. After training his mind in intensive retreats he now helps many thousands of people worldwide, showing them how to find inner happiness and a greater sense of freedom.

His book can help you:
- Learn practical methods that help you to choose happiness
- Develop greater compassion for yourself and others
- Learn how to meditate in micro-moments during a busy day
- Discover that you are naturally 'hard-wired' for happiness

In this profound and inspiring book, Gelong Thubten presents a practical and sustainable approach to happiness, and how meditation and mindfulness can help us get there.

Thubten helps to bust the myth that our lives and minds are too busy for meditation. Reading this book could revolutionise your relationship with your thoughts and emotions.

'Gelong Thubten's book is as warm, wise and generous as the man himself. We've never needed a voice like his more.'
- Melanie Reid, The Times

'Compelling to read, yet full of profound wisdom, this wonderful book rationally describes how our mind functions and how we can cultivate the habit of happiness.'
- Professor Lokesh Joshi, Vice President for Research, National University of Ireland

'Thubten is able to explain meditation using clear language and an approach which really speaks to our modern tech-infused lives. With openness, humility and humour he delivers a deep message that will resonate in our modern culture.'
- Rami Jawhar, Program Manager at Google Arts & Culture

'Gelong Thubten's wonderful book provides a bracing challenge to our search for instant gratification and "instant" happiness, and a lucid, practical, step-by-step path to contentment and a genuine and lasting peace of mind.'
- Mick Brown, journalist for The Daily Telegraph

Genres: Nonfiction, Self Help, Spirituality, Buddhism, Philosophy, Meditation, Psychology

256 pages, Hardcover

First published January 1, 2019

Reviews

[Stuart · Rating 5 out of 5]

The moment I picked up Gelong Thubten’s A Monk’s Guide To Happiness, with its calming blue cover embossed with golden clouds representing our many thoughts, I knew I was in for captivating and alleviating read. A Monk’s Guide To Happiness is a cooling salve on the anxious and overheated minds of the technologically saturated 21st century. Gelong Thubten is shining a light on the positive and ameliorating effects of meditation whilst also debunking and explaining the classic misinterpretation of the practice. Choosing to focus on the practical benefits and not the religious affiliations of meditation.

The human race have proved time and again (biologically speaking) that they are an innately happy species. But as we evolve we give ourselves more opportunity and excuses to be distracted, anxious, threatened and angry with the various thoughts and actions that accompany such feelings. How we chase the next ‘high’ whether it be shopping or social media or some other unobtainable venture that gives us the illusion of happiness. Meditation gives us a choice to stop these these reactions and behaviours in their tracks and instead see each situation from new perspectives, interrupting learned responses.

A Monk’s Guide To Happiness is exactly what it says on the tin. Within is a guide that is pragmatic and realistic in nature that offers beneficial and satisfying advice about both meditation and mindfulness (not the same thing) that can be brought into our lives in many different ways. Thubten has 25 years experience with meditation, using it as an advantage to see the world and its many interactions in new and interesting ways. Bringing together all of his knowledge and behaviour over the years as a monk, a speaker, a teacher and at the same time openly recognising his past choices and mistakes.

Thubten showed me how simple it is to bring meditation into my life, clearing up the many misunderstandings and misleading information, and the endless possibilities for peace of mind and happiness that I would otherwise miss out on due to being the uptight worrier that I currently am. Taking away all the bell and whistles, breaking down the fundamental and important aspects of mediation and guiding me in steps about how to introduce such behaviour steadily into my daily routine. Yes you could argue that this is a self help book but upon finishing it, it is simpler than that and much more informative.

There very few steps and bullet points, which are used to emphasise structure approaching meditation. The writing is calm, calculated and brilliantly inspiring. The lessons don’t jump out of the page, saying do this! They don’t promise a better life in 10 easy steps. Gelong Thubten is sharing his wisdom and encourages the reader to consider a more open, more relaxed mind that may improve mental health and maybe even affect your health in general for the better. One aspect of Thubten’s writing that I especially appreciated was his use of analogies and metaphors (though some became repetitive i.e working out). There are so many that stuck with me as I read along. About oceans and skies, waves and clouds. His observations are actually frustrating at times as they are so simple that I couldn’t believe I hadn’t considered them before.

Thubten manages to explain his points perfectly with a combination of nature, technology, psychology and science which surprised me for a monk. Thubten’s incorporation of neurological and psychological issues made me respect him so much more. It made the weight of his words feel more considered, unbiased and genuine. Words are nice but action provides better results and Thubten sees happiness not as something to be bought or searched for externally but to be found within our minds. Allowing us the chance to change our perspective on what happiness truly is. Training our minds like a muscle to be more resilient to negative and unhelpful thoughts and learning to keep the mind from wandering resulting in lost focus and harmful distraction. To help us be more present and less influenced by the past, the future and the unknown. Allowing us to maintain a more substantial state of happiness and stopping unnecessary surges of adrenaline and cortisol from ruining our life experiences. I loved Thubten’s view on waiting for example. How waiting for something doesn’t have to be a stress inducing inconvenience but instead a moment to pause, time to just be until it is time to re-engage with your day and hurry off.

The points that are being made in A Monk’s Guide To Happiness are familiar if you have ever read books on meditation but GT is more comprehensive, more tuned in to all avenues of life whether it be literal, spiritual, physical or emotional. Exploring mindfulness in plenty of areas of life from food to illness, children to work. Another point in GT’s favour is that he acknowledges that meditation can also be harmful if done too much or incorrectly. Warning readers to tread with caution and take steps to engineer the right timing environment for meditation.

Thubten talks about the absolute importance of Interdependence (depending on each instead of ourselves). How working as one improves the flow of Oxycontin. How empathy only gets you so far so practising compassionate behaviour is vital to improving all of our daily interactions. What you will be able to achieve if you learn to forgive yourself and others. Increasing your self confidence and your confidence in others too. Pulling all of these aspects into short (10-15 min) meditation sessions that will lower stress and give you more time to be happy. GT writing is genuine, with heart and understanding, and is a far departure from some of the condescending and basic run-throughs of meditation I have experienced in the past.

A Monk’s Guide To Happiness is the perfect continuation of what Gelong Thubten achieved in How To Be Human alongside Ruby Wax. I was excited to read his book and it hasn’t disappointed in any way. It comes highly recommended from me as a great opportunity to reduce stress, to find new ways to look at life and understand ourselves better.

[Giulio Ciacchini · Rating 5 out of 5]

Incontrare la propria mente
Pur praticando meditazione da molti anni, ho apprezzato molto questo piccolo saggio come introduzione moderna e accessibile al tema. Non è un testo particolarmente profondo dal punto di vista filosofico né un’opera destinata a chi cerca un’esposizione rigorosa del buddhismo tibetano, ma riesce molto bene nel suo intento principale: spiegare in modo semplice e concreto che cosa significhi meditare nel caos mentale del XXI secolo.
L’idea più forte del libro è che la meditazione non serva a “spegnere” la mente, ma a cambiare il rapporto che abbiamo con essa. Il passaggio in cui Thubten scrive che «la pace interiore» non significa assenza di pensieri, ma fine della guerra contro i propri pensieri, coglie perfettamente uno degli equivoci più comuni sulla meditazione. Molti immaginano la pratica meditativa come una sorta di vuoto mentale irraggiungibile, fallendo continuamente perché continuano a pensare. Thubten invece ribalta il problema: il punto non è eliminare il flusso mentale, ma smettere di identificarsi continuamente con esso.

Lo scopo della meditazione non è azzerare i pensieri, ma trasformare il proprio rapporto con essi. La locuzione <> indica una condizione in cui si smette di guerreggiare con la mente; non significa certo pensare a nulla. È davvero possibile «fare pace>> con i propri pensieri, e anche con le emozioni? Certo, anzi è l'unico modo per trovare una felicità autentica, perché non si è più in guerra con se stessi.
Meditare significa dare alla mente la più assoluta libertà. La meditazione consente di trovare uno spazio fra i pensieri, anziché lontano dai pensieri. Se abbiamo molti pensieri, va bene così, perché possiamo imparare a non farci infastidire o trascinare da loro. Possiamo lasciare che la mente sia, permettendo che i pensieri facciano il loro corso. All'inizio può essere difficile, per cui si usano delle tecniche di concentrazione per ancorare l'attenzione, come quella di seguire il respiro. Si tratta semplicemente di tornare a concentrarsi sul respiro ogni volta che ci si accorge di esserci lasciati trasportare dai pensieri.
Non importa quale genere di pensieri emerge durante la pratica di meditazione un'atavica tristezza o la nostra pizza preferita perché in fondo sono tutti uguali, sono solo un'attività mentale. La chiave è sviluppare la consapevolezza dei propri pensieri, interrompere la dipendenza da loro, riportando la concentrazione sul respiro.

È un approccio che trovo molto convincente anche perché estremamente realistico. I pensieri non vengono demonizzati; che emerga un trauma profondo o il pensiero di una pizza, come scrive ironicamente l’autore, sono comunque attività mentali transitorie. La vera pratica consiste nel riconoscerli senza venirne trascinati via. In questo senso il respiro non è una tecnica magica, ma semplicemente un’ancora per riportare l’attenzione al presente ogni volta che la mente vaga.

Il libro funziona bene soprattutto per chi si avvicina alla meditazione per la prima volta. Thubten riesce a spiegare concetti importanti senza tecnicismi né spiritualismi troppo astratti, collegando continuamente la pratica a problemi molto contemporanei: stress, dipendenza dagli stimoli, ansia, incapacità di stare soli con i propri pensieri. La sua idea che oggi siamo diventati bravissimi a distrarci ma pessimi a osservare la nostra mente è difficile da contestare.
Il limite del libro è proprio la sua semplicità. Chi pratica da anni difficilmente troverà intuizioni davvero nuove. Molti concetti appartengono ormai al linguaggio diffuso della mindfulness contemporanea: accogliere le emozioni, osservare senza giudizio, tornare al respiro, non reprimere il dolore mentale. Inoltre il buddhismo viene presentato in una forma molto occidentalizzata e psicologica, più vicina al benessere personale che alla complessità spirituale e metafisica della tradizione originaria.
Nonostante ciò, il libro mantiene una qualità rara: evita il tono dogmatico o pseudomistico che spesso rovina questo genere di saggi. Thubten non promette illuminazioni improvvise né felicità permanente. La meditazione viene descritta più modestamente come un allenamento paziente dell’attenzione e della consapevolezza, una pratica che permette di creare uno spazio fra noi e ciò che attraversa la mente.
Il passaggio seguente coglie anche un meccanismo psicologico molto reale: spesso la nostra rabbia verso qualcuno crolla immediatamente nel momento in cui scopriamo il dolore nascosto dietro il suo comportamento. Basta sapere che quella persona sta attraversando un lutto, una depressione o una crisi perché il nostro sguardo cambi completamente. Thubten allora pone una domanda interessante: perché abbiamo bisogno di conoscere esplicitamente quella sofferenza per sviluppare comprensione? Perché non partire già dall’ipotesi che dietro molti comportamenti negativi esista una forma di disagio?

Naturalmente questa visione può apparire un po’ idealistica se presa in assoluto. Comprendere il dolore degli altri non significa giustificare qualsiasi comportamento né accettare passivamente abusi o manipolazioni. Il rischio di certi discorsi spirituali è infatti quello di dissolvere troppo facilmente la responsabilità individuale nella sofferenza psicologica. Tuttavia il punto di Thubten non sembra essere la giustificazione morale, quanto la liberazione personale dalla spirale automatica di rabbia e risentimento.

La confusione è come la febbre: ci domina totalmente. È difficile però ricordarselo quando abbiamo di fronte una persona che ci tratta male: pensiamo automaticamente che ce l'abbia con noi; arriviamo persino a credere che abbia deciso a tavolino di rovinarci la giornata, o la vita.
Anche quando qualcuno sembra davvero aver pianificato le sue azioni, a sangue freddo, o pare divertirsi a ferire gli altri, è comunque una persona che ha perso il controllo di sé, che è sotto il potere di una forte negatività interiore. Se riusciamo a riconoscere questo aspetto della condizione umana, cominceremo a liberarci dalle catene della rabbia e dell'indignazione.
A tutti è capitato di trovarsi di fronte a una persona che si comporta in modo antipatico, magari rivolgendosi a noi o ad altri con un tono scocciato, e poi scoprire che di recente gli è accaduto qualcosa di orribile. A quel punto la nostra rabbia cessa di colpo, vero? Questo perché abbiamo capito l'infelicità dell'altro, e il fatto che sta solo esprimendo un dolore. Ma non è forse così in qualsiasi situazione? Perché abbiamo bisogno di sapere? Non possiamo ipotizzare che ci sia sempre un motivo che induce una data persona a comportarsi male? Invece di prendercela con lei, possiamo prendercela con le sue emozioni negative.

Alla fine, più che insegnare a non pensare, Felice come un monaco buddhista: La meditazione per il XXI secolo insegna qualcosa di più difficile: imparare a convivere con i propri pensieri senza esserne continuamente dominati.

[J Craig McKay · Rating 5 out of 5]

I've read many books about happiness, meditation and mindfulness. I've been looking for the ideal introduction book that I could recommend to others who may be interested in any/all of the above. I think this book is it - straight forward, clear and without too much "woo woo" that can put some people off. The author's reading in the audiobook is recommended also. Highly recommended.

[Moh. Nasiri]

Unhappiness involves a sense of incompleteness, which arises from desire and seeking happiness outside of ourselves.

This book provides readers with a philosophically insightful and practically useful manual on how to break free of suffering and achieve inner peace.
While happiness is characterized by a sense of fullness, presentness and freedom, unhappiness is marked by the opposite feelings. These include a sense of emptiness arising from desire and a tendency to look for happiness outside of ourselves. Our desires are stoked by advertising, social media and other aspects of our modern consumer culture, while the tendency to seek pleasure externally eventually becomes a mental habit. These habits lead us to grasp for what we want and push away what we don’t want. The resulting strain is our ultimate source of suffering. To escape it, we can learn to observe things neutrally. This is called "mindfulness". Meditation exercises can help us develop this skill, but to fully tap into its power, we need to integrate it into our everyday lives.

1.Happiness is a feeling of fullness and freedom in the present moment.
2.Unhappiness involves a sense of incompleteness, which arises from desire and seeking happiness outside of ourselves.
3.Unhappiness ultimately arises from trying to grasp and push away our experiences.
4.Modern culture exacerbates the problem of insatiable desire and our sense of incompleteness.
5.To avoid the pitfalls of grasping and pushing things away, we need to develop the skill of neutrally observing them.
6.If we look for happiness outside ourselves, we’re headed for unhappiness.
7.By practicing mindfulness in everyday situations, we can turn it into a habit.

-----
By practicing mindfulness in everyday situations, we can turn it into a habit.

As a form of mental exercise, meditation is basically practicing the skill of neutrally observing our thoughts, emotions, sensations and experiences. The word “practicing” bears emphasizing here, because there’s no reason to develop a skill we don’t use in our everyday lives! 

How do we do that? That involves applying what we do when we’re meditating to everyday situations. But that raises another question – what exactly do we do when we’re meditating? 

Generally speaking, meditation exercises consist of three steps. In step one, we focus our minds on an anchor in the present moment. For beginners, this is usually the breath, the body, a visual object or the sounds around us. The objective here is to be fully and non-judgmentally focused on whatever we’re experiencing in the present moment. In this state of mindfulness, we’re neither pushing nor grabbing at anything in our field of awareness. We’re simply accepting it and experiencing it as it is. 

At some point, however, our minds inevitably wander into other sensations, thoughts or emotions. This leads to step two, which is simply noticing that we’ve drifted. The third step consists of gently bringing our attention back to our anchor. Then we repeat the cycle all over again – and again, and again. 

Now, the reason that beginner-level meditation exercises start with anchors like the body and breath is that these are very immediate, noticeable things to focus on. But in theory, your anchor could be anything. With that in mind, you can start broadening your meditation practice by implementing mindful moments.

To do this, pick two or three ordinary actions that you usually do mindlessly, like brushing your teeth, eating lunch or climbing the stairs. Then, practice the three phases of meditation while you perform them each day. For example, if you’re brushing your teeth, focus on the physical sensations of the task, like the taste of the toothpaste suds that fill your mouth and the sound of the brush scrubbing against your teeth. Whenever your mind wanders, simply observe where it’s gone and gently bring it back to the experience.

The more you practice mindfulness, the more it will become your default state of mind – not just during mindful moments and meditation sessions, but also when you’re experiencing difficulties. You’ll then be able to tap into this internal source of inner peace whenever, and wherever you are. 

(Blinkist summary)

[Vonda · Rating 4 out of 5]

Beautifully written and honestly does wonders for your soul. Once you read it you do feel content and at peace. In this day and age this book is truly comforting.

[Gabriela · Rating 4 out of 5]

Mi-a plăcut cartea. Este un ghid perfect dacă ești novice in meditație. Exprima foarte multă serenitate,parca însăși in momentul citirii acesteia puteam sa simt calmitatea, pe care-ncerca autorul s-o inducă cititorului. Am apreciat faptul,ca autorul relatează de la A la Z,fiecare pas al unei sesiuni de meditații,cele mai mici detalii,postura in diferite tipuri de exerciții de meditație,ochii deschiși sau închiși,Spațiul meditatiei, durata meditatiei pentru începători,ora perfecta pentru a o face si de ce anume este convenienta,precum și diverse moduri de meditație,ceea ce-i fantastic,pentru ca dacă,spre exemplu,nu pot sa meditez folosind metoda corpului ca suport,si cred ca aceasta este unica metoda,autorul îți da o gramada alte alegeri,la discreție. Mi-a mai captat atenția faptul ca autorul dezbate anumite mituri despre meditație și își mărturisește propria experiența. Se citește,aparent,ușor însă eu am stat mai mult la ea,din cauza ca puteam rămâne fie sa reflectez si sa încerc sa înțeleg ce vrea sa spună autorul,fie încercam acele mici exerciții pentru a le prinde firul. E o carte buna,mi-a oferit multe informații și răspunsuri,iar acum,finalmente,meditațiile nu par atât de grele.

[Lavins · Rating 4 out of 5]

4 stars

Great book!! I loev Gelong, have seen him in many interviews, podcasts. He is amazing!!!

I love the meditations and how he is taking some simple, and sometimes annoying things (like waiting in traffic, or in line) and changes the perspective on them by using them as little meditation moments during the day. Beautiful!

[Deb (Readerbuzz) Nance · Rating 4 out of 5]

Gelong Thubten tells how he came to become a monk and shares what he has learned about meditation. The book is filled with short guided meditation practices to ease a learner into becoming a daily meditator.

[Hakim · Rating 5 out of 5]

I had the good fortune to meet the author, Gelong Thubten, in person on several occassions during my time working at Google, where he gave meditation lessons and talks about awareness in the business context.
It was therefore with great anticipation that I read his book.

I loved it, and I hope to be able to explain why.

I've read a score of (tibetean buddhism inspired) books about meditation since my youth. Probably my first author was Chögyam Trungpa, I have read some writings about Tibetan Buddhism from Kalu Rinpoché and of course the Dalai Lama.
More recently, I have read some books from modern day Lamas and dived into the higher teachings of Dzog Chen.

Add a couple of non-Buddhist based books about happiness (Mo Gawdat, e.g.), awareness etc... and you could say that I have a fair understanding of the matter.

What I was always lacking was practice. I am lazy and apps like "Headspace" put me straight to sleep.

What is different about Thubten's book?
It is a fresh approach. I felt like I could do a mental "tabula rasa" and forget everything I ever read on the subject. It was like going back to Monopoly's "Start" field.
It is very personal. Thubten portrays his own, personal way from an apparent bohème enfant terrible to becoming a monk in Tibetan Buddhism in Scotland. He is very humble, his quiet and well-meaning way of speaking is palpable throughout the book.
He is gentle, takes the reader by the hand and speaks a clear language.
You can feel that it is based on thousands of years of religious history, but it is free of jargon.
He cuts through it all and presents the essentials, no bells attached.
The explanations and the exercises invite to immediate "testing", and the way meditation is presented (not as a chore, not as another "to-do"-habit you have to stack and cram in your already full daily list of things to do regularly) is fresh and liberating.

Finally, he puts things into perspective. If we are not training our mind, the very fundament of our universe (because our whole world is how we perceive the world!) - what else actually IS there to do?
Yes, there is the gym, yoga, reading, binging Netflix - all these things we think we "have" to do in order to relax.
Put into perspective, if we haven't gently trained our mind to be aware in the present moment, all these other things are more or less escapist in nature.

At no point does Thubten compare meditation directly with other activities or denigrate them, but the way he presents the place, benefit and effects of a daily meditation routine makes it clear that this is the only "Master Key" to happiness and lasting change.

I closed the book feeling energised.
Will I meditate daily until the end of my days now? Probably not. Will I feel guilty about it? Definitely not!
Meditation is not a chore, it is freedom and energy, and a journey we can take at any moment.

[Johanna Sharples · Rating 5 out of 5]

My only regret about this book was that I didn’t read it sooner. I feel like it has transformed by mindset and I already feel more calm, content and happy. I can’t wait to implement these techniques into my daily life.
A million thank you!

[Smitha Murthy · Rating 3 out of 5]

This was a sweet read - a lovely refresher for my meditation practice. In the absence of a regular meditation teacher, I have found that it helps to read as many books as possible on happiness, mindfulness, and just being.

Thubten does that very well, offering simple exercises not just for the beginner, but also for anyone who has been practising meditation for a while and wants to add something new.

Lying down and just watching the sky? Count me in, Thubten!

[Fiction Addition Angela · Rating 3 out of 5]

Gelong Thubten bible of meditation.
With over 25 years of experiences he narrates how simple it is to bring meditation in our lives.
He explains about how our lives are causing us to be more distracted maybe anxious, sad, threatened. How we chase the next moment of pleasure without enjoying the moment we are actually in.
There are easy to follow steps which structure the meditation practice. Wrote in a gentle way that encourages you to follow his guidance without the stress of am I doing it right.

[Gülpembe · Rating 4 out of 5]

This book is great for someone who is just starting their journey with mindfulness and meditation. But you can also benefit from it if you are already into meditation but want to deepen a bit more your understanding or get more motivated to continue.

It helped me to structure a way to restart meditation from zero and also to understand better of its advantages. Also, I was able to unlearn some misconceptions I gathered over the years.

Few things i disliked about this book:
- There were quite a lot of repetitions. It felt like the one-third of it could be taken away and we wouldn’t lose any information.
- Some concepts are now widely known due to enhanced popularity over the years and social media hence it was not always keeping me engaged.
- The writing is quite basic, in a way a high school student would write. So, it was not always enjoyable reading it, I was just reading it to get the information it contained.

[Pauli · Rating 4 out of 5]

Ak chcete začať s meditovaním určite vám odporúčam túto knihu. Autor má s meditovaním množstvo skúseností, a okrem mnohých múdrostí v nej nájdete aj rôzne cvičenia na meditáciu. Búra v nej množstvo mýtov, vyvracia stereotypy ktoré si myslíme o meditácii a poskytuje nový- otvorenejší a láskavejší pohľad na svet a ľudí okolo nás. Čo ma najviac oslovilo bola myšlienka, že by sme sa mali na všetých ľudí okolo seba pozerať buď ako na svoje dieťa- s láskou a nehou, alebo ako svoju matku. Myslím si, že v tejto knihe je veľa múdra, ktoré človek nie je schopný zachytiť hneď na prvé prečítanie, a preto možno lepšie ku knihe sa viackrát vrátiť, alebo ju čítať veľmi pomaly a aplikovať jeho myšlienky aj cvičenia do svojho života.

[Cosmina · Rating 5 out of 5]

O carte care m-a facut sa ma schimb. Sa vad totul cu alti ochi sa ma concentrez pe nevoile mele. Am descoperit multe lucruri interesante in aceast mic ghid pentru o viata simpla, care nu imi erau cunoscute sau de care nu m-am lovit ca sa am nevoie de ele.
O recomand .

[Constance · Rating 3 out of 5]

it was okay!! i think i only really appreciate the parts where he gave examples of how unhappiness can be fixed (although it’s easier to say than do obviously lol) and the parts where he gives steps to meditate were less enjoyable cause obviously it didn’t feel like reading a book but more a guide, so yeah nevertheless when he talks about emotions it’s very interesting!!

[Shaan Master · Rating 4 out of 5]

Inspiring and encouraging, clarifying the purpose and benefits of meditation.

4 and not 5 stars for the writing style, though I probably just need meditation to improve my focus! Definitely recommend and will re-read + reference in practice.

[Emma · Rating 4 out of 5]

The book was very calming and comforting! Even though I’ve been meditating for years this gave me some new ideas.

[Lakhan · Rating 3 out of 5]

Better then expected. A great book displaying the importance of meditation for happiness within modern day society. Recognition, gratitude and understanding help us self forgive.

[Callum Furness · Rating 4 out of 5]

A really beneficial and informative read

[janne Boswell · Rating 1 out of 5]

I liked the concept but, there is nothing new here other than "micro moments' of meditation during the day. I have read many meditation books and they all offer the same advice. I did enjoy reading his story, but there was nothing revolutionary or original-repeat, repeat, repeat. The question should have been, "how is your story different and what New information do you have to offer??

Regards to NetGalley & Macmillan Publishing for giving me the opportunity to read & review this book.

janne boswell
https://seniorbooklounge.blogspot.com/

[Zuzka Jakúbková · Rating 4 out of 5]

If you want to get into meditation and only have time for one book about it, this should be the one. First part walks you through the theory behind meditation and also offers plethora of handy advice about the practice itself. Second part of book is a series of meditation exercises that you can listen to during your practice. Personally, I liked it and I already know I'll return to it in the future.

[Kate Henderson · Rating 3 out of 5]

**listened via audible**

Just ok. Didn’t really get much from it. Nothing that will stay with me I don’t think. Slightly disappointed as heard great things. Maybe the physical book is better for this one?!

[Barbalata Mirela · Rating 4 out of 5]

O carte motivațională surprinzătoare, o lectură ca o gură de aer în această perioadă stresantă, tulbure, datorită contextului social - criza sanitară de la noi și nu numai ☹️ -.

https://www.delicateseliterare.ro/ghi...

[Iman Shabani · Rating 4 out of 5]

A pretty nice read, especially since most of us have a wrong definition of Mindfulness and Meditation in our minds.

[Marek Zákopčan · Rating 4 out of 5]

Pri pojme meditácia som si vždy predstavoval polohu v tureckom sede a snahu vytesniť z mysle všetky myšlienky. Aspoň tak bola verejnosti dosť dlho prezentovaná, a aj keď som mal občas nutkanie vyskúšať ju, zakaždým ma odradila moja neschopnosť vyprázdniť si hlavu. Keď vydavateľstvo Lindeni prinieslo na náš trh nenápadný, ale zaujímavý titul Škola šťastného života, rozhodol som sa dať lepšiemu spoznaniu seba samého ďalšiu šancu. Čo ma pobavilo aj zarazilo zároveň, boli autorove úvodné slová. Na rovinu totiž hovorí, že vžitá predstava o meditácii nemá nič spoločné so skutočným pohrúžením sa do svojho vnútra. Práve naopak, naše myšlienky by sme nemali potláčať, ale naučiť sa ich vedome usmerniť, aby sme dosiahli želaný efekt.

"Mnohí pravidelne meditujú, no zabúdajú integrovať svoju meditačnú prax do bežného života. Nechajú ju na meditačnom vankúši a odídu do práce. Výsledok potom nie je bohvieaký, keďže desať až pätnásť minút meditácie oproti mnohým hodinám rozptýlenej pozornosti nemá veľkú šancu navodiť zmenu. Sú ako dvaja ľudia, ktorí sa nikdy nestretnú: ten, kto medituje, a ten, kto nemedituje. Potrebujeme však oboje. Každodenná meditácia nám poskytne intenzívny tréning pre myseľ - a teda mnoho zručností, aby sme mohli efektívne narábať so svojimi myšlienkami." (str. 81)

Gelong Thubten je mních, ktorého priviedla na novú životnú cestu vlastná vyčerpanosť a mladícka honba za dočasnými, predovšetkým materiálnymi radosťami. Podobne ako mnohí z nás sa nazdával, že šťastie je čosi, čo musí prísť zvonku, akýsi stimul, ktorý nás podnieti k ďalšiemu napredovaniu, pričom prakticky nikdy nedosiahneme celkové uspokojenie. Keď u Gelonga došlo k hraničnej situácii a vyhoreniu, hľadal spôsob, ako napraviť svoje chyby a spamätať sa, kým má čas. Niekoľko rokov strávil v škótskom kláštore, kde spoznal mnohých iných pôvodných obchodníkov, lekárov, právnikov a intelektuálov, potýkajúcich sa s nástrahami moderného sveta. Tu sa naučil vnímať svoje telo i myseľ, v tichosti a rozjímaní odhalil netušené zákutia a silu vlastného vedomia. Výsledkom jeho dlhoročnej meditačnej praxe, kurzov a seminárov je kniha Škola šťastného života, ktorá vás prevedie teóriou aj praktickými cvičeniami s cieľom vniesť do bežnej každodennosti pokoj a rozvahu. Niektoré podobne ladené diela neraz zlyhajú na prílišnom obkecávaní a poúčaní. V tomto prípade ide autor v podstate priamo na vec. Isteže, ani on sa nevyhne nevyhnutnej genéze a dôvodom vedúcim k vzniku knihy, no dobre si uvedomuje, prečo po nej čitatelia siahajú. Jednotlivé cvičenia sú na pohľad jednoduché, a práve to z nich robí ideálne aktivity pre akékoľvek prostredie. Stačí len tichý kútik a niekoľko minút času. Ba dokonca nemusí byť ani tichý, niektoré cvičenia sú totiž zamerané na sústredné počúvanie a rozlišovanie zvukov okolia. Dôležité je vnímať svoje myšlienky, ktoré sa dokážu veľmi rýchlo rozutekať rôznymi smermi, a preto je nutné naučiť sa ich "vrátiť" späť. Meditácia teda nie je o stereotypnom vypustení všetkého z našej hlavy, ale skôr o spracúvaní myšlienok či istom zmierení sa s nimi. Zároveň si treba uvedomiť aj prítomnosť tela v priestore a všetkého, čo sa ho v danej chvíli dotýka a pôsobí naň. Gelong pracuje aj s dobre známou teóriou, že najlepšie budú jeho rady fungovať, ak si človek vytvorí návyk a bude sa usilovať využiť dobrý pocit z meditácie aj v priebehu dňa.

"Vybavte si v mysli tri skutočnosti, za ktoré ste vo svojom živote vďační. Môžu to byť predmety, ľudia, situácie - čokoľvek. Dôkladne o nich premýšľajte - prechádzajte jednu po druhej - a skúmajte, prečo ste, alebo by ste mohli byť, za ne vďační. Precíťte ocenenie a vďačnosť. Usilujte sa pochopiť, že všetko závisí od všetkého ostatného. Naše prežitie závisí od mnohých faktorov, ľudí a vecí okolo nás. Ak si uvedomíte, akou láskavosťou vás zahŕňa svet, pocítite hlbokú vďačnosť. Ďalší krok je cítiť radosť zo šťastia iných." (str. 138)

Autor zvolil vhodnú kompozíciu textu, ponúka kratšie úseky, kniha sa číta rýchlo a umne vás privedie k podstate. Ukazuje, že meditácia nie je iba výsadou dospelých, hovorí, že šťastie závisí iba od nášho prístupu a nastavenia a že rovnako významnými faktormi sú empatia a súcit. Škola šťastného života je však "iba" kniha a stále záleží len na nás, či využijeme dané riadky, alebo zas po čase skĺzneme k svojim zaužívaným zvykom. Vzhľadom na žáner a zameranie, prirodzene, nemusí sadnúť každému, no odhliadnuc od meditačných cvičení obsahuje aj mnoho podnetných myšlienok o živote a tomu, do akej miery sami ovplyvňujeme jeho chod. Takže hoci ste si ju doteraz nemuseli všimnúť, určite stojí minimálne za prelistovanie.

[Demelda Penkitty · Rating 3 out of 5]

In this profound and inspiring book, Gelong Thubten presents a practical and sustainable approach to happiness, and how meditation and mindfulness can help us get there.

This book is written in a style that is very easy to read and the guide to meditation is perfect for beginners. Gelong Thubten is a Buddhist monk, meditation teacher and author from the UK. He ordained as a monk 26 years ago at Samye Ling Tibetan Monastery in Scotland. He is regarded as one of the UK's most influential meditation teachers, with pioneering work in providing non-religious mindfulness programmes to businesses, hospitals, schools, universities, prisons and addiction counselling centres.

Thubten is able to explain meditation using clear language and an approach which really speaks to our modern tech-infused lives. With openness, humility and humour he delivers a deep message that will resonate in our modern culture. Compelling to read and full of profound wisdom, this book rationally describes how our mind functions and how we can cultivate the habit of happiness.

While some may find the instructions for meditation practice repetitive, the writing is calm and encouraging. Overall a great book for beginners although there's valuable information here and if you read the whole thing I would think almost anyone could benefit from the information.

[Natalie · Rating 4 out of 5]

Can’t deny my love of books around meditation. Always good to read a book that makes you reflect on how to live a happy and meaningful life when you’re surrounded by social expectations and materialism which defines success by the objects we buy into and/or the career ladders we strive to achieve.

I enjoyed reading about his experiences of intensive meditation retreats and how he became a monk after suffering severe burnout. For me this book felt like it identified the benefits of meditation and why it can support people’s mental wellbeing whilst also being pragmatic and accepting that meditation looks different for everyone.

New goal of 2024: implement more meditation into my daily life, even if it’s for 5/10 minutes.

[Ffion Molyneux · Rating 4 out of 5]

Such a good book for the moment, didn’t find it too preachy or spiritual at all which I think would have put me off. Focus on the habits that a busy lifestyle can lead us to and how to break those and maintain a positive mindset and outlook. Helps you slow down and appreciate moments of mindfulness in life, nice chill read.

[Marie · Rating 4 out of 5]

Liked it a lot. There is a lot to reflect about afterwards which is why i will probably be reading again sometime. I already feel like i subconsciously implement some of the things and a bit of the mindset mentioned in the book. It was a nice and easy read and i feel like it was a great introduction to the world of meditation and mindfullness for me.