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Mindfulness Essentials #9
How to Focus
'The monk who taught the world mindfulness' Time In this enlightening series world-renowned spiritual leader Thich Nhat Hanh shares the essential foundations of mindful practice and meditation.
130 pages, Kindle Edition
First published July 12, 2022
508 people are currently reading
1889 people want to read
About the author
Thich Nhat Hanh
966 books12.7k followersThích Nhất Hạnh was a Vietnamese Buddhist monk, teacher, author, poet and peace activist who then lived in southwest France where he was in exile for many years. Born Nguyễn Xuân Bảo, Thích Nhất Hạnh joined a Zen (Vietnamese: Thiền) monastery at the age of 16, and studied Buddhism as a novitiate. Upon his ordination as a monk in 1949, he assumed the Dharma name Thích Nhất Hạnh. Thích is an honorary family name used by all Vietnamese monks and nuns, meaning that they are part of the Shakya (Shakyamuni Buddha) clan. He was often considered the most influential living figure in the lineage of Lâm Tế (Vietnamese Rinzai) Thiền, and perhaps also in Zen Buddhism as a whole.
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might-get
July 19, 2022I'm wondering if this just-published book might help me focus on what is important and what isn't? Maybe then I would be able to weigh up all sides, make decisions and move. Lights, camera, action! as they say. On the other hand, maybe it would be one of those books I don't get round to reading and that would be a waste of money. Not sure. But although the review of The Thief of Time: Philosophical Essays on Procrastination was quite funny, it was also absolutely true. Or nearly so. And this book might help. It's only 128 pages. I can do that in a few hours if I make time and get round to it. So, to buy or not to buy that is the question?
August 6, 2022
breathing in I enjoy this book, breathing out I enjoy this book…
This was an easy read, full of wisdom. I’ve listened to enough of his audiobooks that I can hear his voice as I read.
This was an easy read, full of wisdom. I’ve listened to enough of his audiobooks that I can hear his voice as I read.
August 13, 2022
I have a weakness for tiny books on display in bookstores. Most books are too long; I appreciate authors who get to the point and don't pad things out. (Unlike I'm doing right now.) Hence, this very short volume grabbed my attention.
I'm skeptical of anything that promises to be a universal solution, and claims like "[y]ou can enjoy every moment of your daily life when you have mindfulness and concentration" stray a little close to that. Toothaches and heartbreaks are both quite effective at demanding one's undivided attention, but that hardly makes them any more enjoyable. But the claim that "with mindfulness and concentration, we find that many neutral feelings are actually quite pleasant" rings true. What speaks to me most in this book is the reminder of how much joy is available in an average moment if we can just manage to banish the past and the future from our minds.
People have varying conceptions of what "meditation" is supposed to be. I like the term Nhất Hạnh uses, "one-pointedness of mind":
This is more appealing to me than conceptions that emphasize emptiness or lack of thinking, perhaps because I'm naturally prone to getting very focused on things anyway. But it's come less easily to me in recent years, both from internal uncertainty (is this really the best thing I could be doing right now?) and external temptation (sure, this is good, but I could be doing this AND listening to a podcast at the same time!). That's a huge loss, and something I want to rectify.
I also like Nhất Hạnh's reminder that what we expose ourselves to and focus on can have a large effect on how much we suffer:
Statements like "[n]ot only children need to be protected from violent and unwholesome programs, films, books, magazines, games, and social media" raise my hackles, because I tend to associate such self-imposed censorship with concerns about purity and sin that I think are misguided. But it is nevertheless true that the media we consume affects us, and it's worth periodically checking in on whether we actually like the effect. (Have I told you the good news about not going on Twitter? You're allowed to just not use Twitter. It's great!)
The idea of cataloging "mental formations" - Nhất Hạnh's tradition recognizes 51 of them - is interesting to me. It's common for us to recognize when we're in one of a handful of broad mental states - anger, sadness, joy - and it's common to inspect our feelings in extreme detail during deep conversations or therapy or journaling. I'm not sure it's as common to try to categorize our state of mind at an intermediate level of detail; perhaps the habit of doing so could reveal some illuminating patterns.
I'm skeptical of anything that promises to be a universal solution, and claims like "[y]ou can enjoy every moment of your daily life when you have mindfulness and concentration" stray a little close to that. Toothaches and heartbreaks are both quite effective at demanding one's undivided attention, but that hardly makes them any more enjoyable. But the claim that "with mindfulness and concentration, we find that many neutral feelings are actually quite pleasant" rings true. What speaks to me most in this book is the reminder of how much joy is available in an average moment if we can just manage to banish the past and the future from our minds.
To breathe with full awareness is a miraculous way to untie the knots of regret and anxiety and to come back to life in the present moment. If we're imprisoned by regrets about the past, anxiety for the future, or attachment and aversion in the present, we're not free to be in contact with life.
People have varying conceptions of what "meditation" is supposed to be. I like the term Nhất Hạnh uses, "one-pointedness of mind":
We use our breathing to bring all the energy of our mind consciousness to one point. ... The object of our concentration ... may be our breathing, a leaf, a pebble, a flower, a situation we are in, a person we want to understand better, or whatever else we want to make the object of our meditative focus. It's like putting a spotlight on the object of our concentration ... in order to get a breakthrough and understand it better.
This is more appealing to me than conceptions that emphasize emptiness or lack of thinking, perhaps because I'm naturally prone to getting very focused on things anyway. But it's come less easily to me in recent years, both from internal uncertainty (is this really the best thing I could be doing right now?) and external temptation (sure, this is good, but I could be doing this AND listening to a podcast at the same time!). That's a huge loss, and something I want to rectify.
I also like Nhất Hạnh's reminder that what we expose ourselves to and focus on can have a large effect on how much we suffer:
When something has come to be, we have to acknowledge its presence and look deeply into it to discover the kinds of nourishment that have helped it come to be and continue to feed it. Nothing can live without food; whether it's our love, our hate, our thinking, our depression--it can't continue without nourishment.
Statements like "[n]ot only children need to be protected from violent and unwholesome programs, films, books, magazines, games, and social media" raise my hackles, because I tend to associate such self-imposed censorship with concerns about purity and sin that I think are misguided. But it is nevertheless true that the media we consume affects us, and it's worth periodically checking in on whether we actually like the effect. (Have I told you the good news about not going on Twitter? You're allowed to just not use Twitter. It's great!)
The idea of cataloging "mental formations" - Nhất Hạnh's tradition recognizes 51 of them - is interesting to me. It's common for us to recognize when we're in one of a handful of broad mental states - anger, sadness, joy - and it's common to inspect our feelings in extreme detail during deep conversations or therapy or journaling. I'm not sure it's as common to try to categorize our state of mind at an intermediate level of detail; perhaps the habit of doing so could reveal some illuminating patterns.
August 23, 2025
This small book’s target is paying attention to now. Focus is not mainly about lazering in on one thing. It’s a micro text in a series of ‘how to’ encouragements.
The series includes titles such as How to Connect, How to Eat, How to Fight, How to Focus, How to Love, How to Relax, How to See, How to Sit, How to Smile, and How to Walk.
The reason for me doing this series over time is for a pause. Look within. Ask myself, is there one or two things to improve upon?
The word practice is not emphasized enough in Christianity. The term ‘progressive sanctification’ is one I have heard a couple of times in my life. I remember the first time I heard it and thought, yes, I can do this.
Like as a teacher for younger students, when I would share about behavior management had a six choice series of options. There were virtually zero behavior issues. The children learned how to practice the choice in the moment using the six options. If they were in unfamiliar territory we would ‘rethink’. What was the poor choice. If they were not sure we would discuss what happened. Figure the issue together. Then, a new choice was modeled. Maybe a few. So, they could practice making a new decision when or if the same circumstance popped up.
I called this poor to better choice. Think a bar graph going up. Or like steps.
Progressive sanctification is an underrated under utilized topic. Sometimes Christianity felt like an ocean of storms. The one thing, Jesus saying hey, focus. You can do this. Peter does not get carried. He walks back on the water.
How did Peter learn? Saw he needed practice. When he gets distracted. And kept doing the stuff he learned. Believing Jesus would be with him.
My students knew they could count on me being a peaceful support system. With open ended questions. A model of new choices would be offered to help give a reference point.
Olympic athletes practice a lot. When they earn the medal and stop practicing do they maintain their gold medal ability? Nope.
Life is about practice. Learning to focus is not a simple task. Like Peter, we can get distracted. Think social media scrolling. You wanna check one thing and two hours later you might forget why you started.
The benefit to focus is the ability to practice. Complete tasks. Find success toward goals. Or just every day life. Tying a shoe required a lot of practice but once mastered look at us adults go. Easy peasy.
I like this series. Though Happiness is my favorite book purchased at the Beacon Theater in NYC when the author was visiting for the World Compassion tour. Because it has all the mindfulness practices for everyday life and relationships.
Sometimes a topic broken down into a bite size can refresh and help us practice one thing. Instead of trying to consume many things larger reads involve.
We are never too old to practice. With focus we can master and gain on abilities. Though requiring practice, would not be as difficult once we reach our goal(s).
In a world of sound bites and attention hogs of our time, this book can support rethinking what it means to find happiness through the act of practicing this one thing, focus.
I bought the book on Audible during a sale. Bought the entire series. For me, being read to invites joy because I can focus on the topic. Rather than do two things. Visual reading is not easy for me. Audio has helped in this regard.
Great series. Recommend checking out the topic that you need the most support with. Using the text as a means of rethinking and practice toward better.
⭐️⭐️⭐️⭐️⭐️
The series includes titles such as How to Connect, How to Eat, How to Fight, How to Focus, How to Love, How to Relax, How to See, How to Sit, How to Smile, and How to Walk.
The reason for me doing this series over time is for a pause. Look within. Ask myself, is there one or two things to improve upon?
The word practice is not emphasized enough in Christianity. The term ‘progressive sanctification’ is one I have heard a couple of times in my life. I remember the first time I heard it and thought, yes, I can do this.
Like as a teacher for younger students, when I would share about behavior management had a six choice series of options. There were virtually zero behavior issues. The children learned how to practice the choice in the moment using the six options. If they were in unfamiliar territory we would ‘rethink’. What was the poor choice. If they were not sure we would discuss what happened. Figure the issue together. Then, a new choice was modeled. Maybe a few. So, they could practice making a new decision when or if the same circumstance popped up.
I called this poor to better choice. Think a bar graph going up. Or like steps.
Progressive sanctification is an underrated under utilized topic. Sometimes Christianity felt like an ocean of storms. The one thing, Jesus saying hey, focus. You can do this. Peter does not get carried. He walks back on the water.
How did Peter learn? Saw he needed practice. When he gets distracted. And kept doing the stuff he learned. Believing Jesus would be with him.
My students knew they could count on me being a peaceful support system. With open ended questions. A model of new choices would be offered to help give a reference point.
Olympic athletes practice a lot. When they earn the medal and stop practicing do they maintain their gold medal ability? Nope.
Life is about practice. Learning to focus is not a simple task. Like Peter, we can get distracted. Think social media scrolling. You wanna check one thing and two hours later you might forget why you started.
The benefit to focus is the ability to practice. Complete tasks. Find success toward goals. Or just every day life. Tying a shoe required a lot of practice but once mastered look at us adults go. Easy peasy.
I like this series. Though Happiness is my favorite book purchased at the Beacon Theater in NYC when the author was visiting for the World Compassion tour. Because it has all the mindfulness practices for everyday life and relationships.
Sometimes a topic broken down into a bite size can refresh and help us practice one thing. Instead of trying to consume many things larger reads involve.
We are never too old to practice. With focus we can master and gain on abilities. Though requiring practice, would not be as difficult once we reach our goal(s).
In a world of sound bites and attention hogs of our time, this book can support rethinking what it means to find happiness through the act of practicing this one thing, focus.
I bought the book on Audible during a sale. Bought the entire series. For me, being read to invites joy because I can focus on the topic. Rather than do two things. Visual reading is not easy for me. Audio has helped in this regard.
Great series. Recommend checking out the topic that you need the most support with. Using the text as a means of rethinking and practice toward better.
⭐️⭐️⭐️⭐️⭐️
November 16, 2024
Quick cute read. It slowed my mind and reminded me to be more mindful of fleeting moments (every moment). I needed this.
June 24, 2025
Listened to as an audiobook
Duration - 1 hour, 15 mins
If you are interested in self help books this is a goodie, especially if you are interested in Zen/Buddhism.
Some very interesting helpful hints, and insight.
Duration - 1 hour, 15 mins
If you are interested in self help books this is a goodie, especially if you are interested in Zen/Buddhism.
Some very interesting helpful hints, and insight.
November 24, 2022
4.5 stars
RTC
Happy Reading!
RTC
Happy Reading!
May 22, 2023
I am so enjoying these little books.... this one took me forever to read but that's because I was practicing focus...so....baby steps 👣
December 11, 2024
This tiny-paged little book is chalk full of slowness and wisdom. Reading it feels like boiling a pot until all the excess liquid evaporates and there is nothing left but what matters most. I've been familiar with Tich Nhat Hanh for most of my life, going to Buddhist meditation groups and camps growing up, but this was the first time I sat down and read his words on my own. Each page focuses on one sentiment, with simplicity and poignancy. His words guide your awareness to your own mind and way of experiencing and eventually to your breath.
"Breathing in, I follow my in-breath from the beginning to the end.
Breathing out, I follow my out-breath from the beginning to the end."
"Breathing in, I follow my in-breath from the beginning to the end.
Breathing out, I follow my out-breath from the beginning to the end."
May 6, 2025
thought this would have some tips for ADHD and procrastination but it's actually an introduction to Engaged Buddhism with tips on how to meditate and focus in like...a very metaphysical way and less a "I need to do my school work" way. still learned something tho 💪 shout out to Buddhists, y'all chill af 🔥
August 4, 2025
Een klein boekje dat je herinnert aan iets wat we vaak vergeten in de drukte van alledag: focussen op wat écht belangrijk is. Geen baanbrekende inzichten, maar wel een waardevolle reminder om kleine momentjes bewust te beleven, je ademhaling als anker te gebruiken en ruimte te maken voor je gevoelens. Voornamelijk de oefeningen in deel 2 van het boek zijn doeltreffend.
Vlot geschreven en mooi geïllustreerd.
Vlot geschreven en mooi geïllustreerd.
August 15, 2023
I did enjoy this book, I found it simple and easy to apply to everyday life. It was written carefully and with great detail. I liked how the author had structured the book, important ideas very clearly portrayed.
August 16, 2023
Ah, aimlessness, joy, peace. Look how, with each molecule: delight.
October 3, 2023
If you’re already familiar with these series, just go straight to the 16 steps to develop a better focus and I think all the text before it was already written by the author elsewhere so it would feel redundant…
Always a delight to read him !
Always a delight to read him !
November 7, 2023
Reading this book is a form of meditation for us ADHD girlies.
August 1, 2024
3.50 stars
No comments. I guessed you have to be in a certain mindset to absorb this read...
No comments. I guessed you have to be in a certain mindset to absorb this read...
December 29, 2024
Your teachings are amazing thick. Thank you for your words of wisdom and have the ability to build up people for generations. Thank you!
April 21, 2023
ironic it took me 4 months to finish this book
October 3, 2022
How to be Mindful would be an appropriate title for this book. You do not have to read this if you have already read any of this author's other books. I felt bored towards the end as the same points were repeated over and over. Adding a few stories or analogies would have made it an interesting read.
Here are a few excerpts I enjoyed:
* The river must be calm to reflect the full moon.
* Mindfulness always brings concentration, and concentration brings insight.
* Insight brings understanding and has the power to liberate us from ignorance, discrimination, craving, fear, anger, and despair.
* It's much better to make a decision when your mind is like that rather than when it is in the sway of fear, anger, unclear thinking, and worry.
* Stopping is the very beginning of the practice of meditation. We have to learn the art of stopping—stopping our thinking, our habit energies, our forgetfulness, and the strong emotions that rule us.
* Non-Stop Thinking. Most of this thinking is unproductive. The more we think, the less available we are to what is around us. Our mind is filled with noise, and that's why we can't hear the call of life. Our heart is calling us, but we don't hear it. We don't have the time to listen to our hearts.
* You are not something less than a miracle. Your presence is a miracle. You are a miracle encountering another miracle.
* Looking deeply, we see that running after such objects of desire brings us no lasting happiness, only suffering.
* When we know that the person we love is impermanent, we will cherish our beloved all the more. Impermanence teaches us to respect and value every moment and all the precious things around us and inside us. When we practice mindfulness of impermanence, we don't take things for granted and we become more present, more loving, and we see everything with fresh eyes.
Here are a few excerpts I enjoyed:
* The river must be calm to reflect the full moon.
* Mindfulness always brings concentration, and concentration brings insight.
* Insight brings understanding and has the power to liberate us from ignorance, discrimination, craving, fear, anger, and despair.
* It's much better to make a decision when your mind is like that rather than when it is in the sway of fear, anger, unclear thinking, and worry.
* Stopping is the very beginning of the practice of meditation. We have to learn the art of stopping—stopping our thinking, our habit energies, our forgetfulness, and the strong emotions that rule us.
* Non-Stop Thinking. Most of this thinking is unproductive. The more we think, the less available we are to what is around us. Our mind is filled with noise, and that's why we can't hear the call of life. Our heart is calling us, but we don't hear it. We don't have the time to listen to our hearts.
* You are not something less than a miracle. Your presence is a miracle. You are a miracle encountering another miracle.
* Looking deeply, we see that running after such objects of desire brings us no lasting happiness, only suffering.
* When we know that the person we love is impermanent, we will cherish our beloved all the more. Impermanence teaches us to respect and value every moment and all the precious things around us and inside us. When we practice mindfulness of impermanence, we don't take things for granted and we become more present, more loving, and we see everything with fresh eyes.
April 11, 2023
This book has a lot of concepts that are new to me. I liked reading his explanations for non duality, emptiness, signlessness (which really just means all beings and things are made of and impacted by each other so none of us are separate). Aimlessness being good and a goal is a little hard for me to wrap my head around. How does anyone survive life if they’re aimless? How does that work in capitalism? Why is striving to learn or grow a negative, especially if you enjoy it and/or it’s in line w your values? I think this small book tries to take on a lot of large concepts and unless you’re already familiar with them it can be hard to fully understand sections of the book. I’d like to read some of the longer texts referenced in the book and then this little book can serve more as a reminder of those teachings after I’ve understood them. I also liked that this talked about how you can’t understand something if you’re not interested in it, and how when you’re interested you become mindful and concentrated.
January 2, 2023
I've almost finished reading this wonderful series and 'How to Focus' has become my favourite book of the 'mindfulness essentials' series.
"Our desire can take us in the direction of happiness or suffering. Desire is a kind of food that nourishes and gives us energy. If you have a healthy desire, such as a wish to protect life and the environment or to live a simple life with time to take care of yourself and your beloved ones, your desire will bring you to happiness. If you run after power, wealth, sex, and fame. thinking that they will bring you happiness, you are consuming a very dangerous kind of food that will bring you a lot of suffering."
"Our desire can take us in the direction of happiness or suffering. Desire is a kind of food that nourishes and gives us energy. If you have a healthy desire, such as a wish to protect life and the environment or to live a simple life with time to take care of yourself and your beloved ones, your desire will bring you to happiness. If you run after power, wealth, sex, and fame. thinking that they will bring you happiness, you are consuming a very dangerous kind of food that will bring you a lot of suffering."
December 11, 2024
87/`100 God I love Thich Nhat Hanh! This one is short but filled with wisdom. Some of my favorite quotes:
"The river must be calm to reflect the full moon. The clear mind has insight into the true nature of things."
"In the state of concentration, you keep your focus steady, even, and continuous. When our mindfulness and concentration are powerful, we can make a breakthrough and get an insight. Insight brings understanding and has the power to liberate us from ignorance, discrimination, craving, fear, anger, and despair."
"Meditation has two aspects: stopping and looking deeply. We tend to stress the importance of looking deeply because it can bring us insight and liberate us from suffering and afflictions. But the practice of stopping is fundamental. Stopping is the very beginning of the practice of meditation. If we cannot stop, we cannot have insight."
"Of the fifty-one mental formations there are five universal mental formations that are operating all the time: contact, feeling, attention, perception, and volition."
"The day that you’ve been waiting for is today; the moment that you’ve been waiting for is this very moment."
"We run away by watching television, eating something, using social media, checking our email or the news, playing video games, listening to music, or socializing in various ways."
"Not only children need to be protected from violent and unwholesome programs, films, books, magazines, games, and social media. We, too, can be destroyed by these things. If we are mindful, we will know whether we are ingesting toxins or nourishing ourselves with sense impressions that encourage understanding, compassion, and the determination to help others."
"We need to learn to appreciate the value of impermanence. If we are in good health and are aware of impermanence, we will take good care of ourselves. When we know that the person we love is impermanent, we will cherish our beloved all the more."
"Walking to the classroom, the workplace, or the meditation hall, you can allow the tension to be released with each step. Walk as a free person and enjoy every step you make. You’re no longer in a hurry. Walk with ease, releasing the tension in the body with each step. This is the way to walk every time you need to go from one place to another. When you practice like this you get relaxation and joy, and it benefits everyone around you."
"To practice mindful breathing is an act of love. You become an instrument of peace and joy, and you can help others."
"The category of wholesome mental formations includes compassion, loving kindness, faith, and so on. The category of unwholesome mental formations includes the major afflictions such as greed, anger, and delusion, and lesser unwholesome mental states such as vexation, selfishness, envy, and so on."
"Eleven Wholesome Mental Formations faith inner shame shame before others absence of craving absence of hatred absence of ignorance diligence, energy tranquility, ease vigilance, energy equanimity non-harming"
"Six Primary Unwholesome Mental Formations craving, covetousness hatred ignorance, confusion arrogance doubt, suspicion wrong view"
"You only want to water the seeds of joy, happiness, and compassion in yourself and in the other person. This is called the practice of selective watering or Right Diligence. This strengthens our mind so that when we want to embrace and look into our negative mental formations, we’re able to do so with more clarity and solidity."
"Without impermanence how could you hope to transform your suffering? You can hope to transform your suffering because you know it is impermanent. So impermanence is something positive."
"If we’re caught in dualistic thinking, when we observe a father and son, we’ll see them as two completely different people. But when we look deeply into the person of the son, we see the father in each cell of the son. If you get angry with your father, even if you don’t want to have anything to do with him ever again, you can’t remove your father from you. Your father is present in every cell of your body."
"We meditate not to attain enlightenment, because enlightenment is already there in us. We don’t have to search anywhere. We don’t need a purpose or a goal. We don’t practice in order to obtain a high position. When we see that we don’t lack anything, that we already are what we want to become, then our striving just comes to a halt. We are at peace in the present moment, just seeing the sunlight streaming through our window or hearing the sound of the rain. We don’t have to run anywhere. We can enjoy every moment. People talk about entering nirvana, but we are already there. Aimlessness and nirvana are one. All we have to do is to be ourselves, fully and authentically. We simply return to ourselves and touch the peace and joy that are already there within and around us."
"The river must be calm to reflect the full moon. The clear mind has insight into the true nature of things."
"In the state of concentration, you keep your focus steady, even, and continuous. When our mindfulness and concentration are powerful, we can make a breakthrough and get an insight. Insight brings understanding and has the power to liberate us from ignorance, discrimination, craving, fear, anger, and despair."
"Meditation has two aspects: stopping and looking deeply. We tend to stress the importance of looking deeply because it can bring us insight and liberate us from suffering and afflictions. But the practice of stopping is fundamental. Stopping is the very beginning of the practice of meditation. If we cannot stop, we cannot have insight."
"Of the fifty-one mental formations there are five universal mental formations that are operating all the time: contact, feeling, attention, perception, and volition."
"The day that you’ve been waiting for is today; the moment that you’ve been waiting for is this very moment."
"We run away by watching television, eating something, using social media, checking our email or the news, playing video games, listening to music, or socializing in various ways."
"Not only children need to be protected from violent and unwholesome programs, films, books, magazines, games, and social media. We, too, can be destroyed by these things. If we are mindful, we will know whether we are ingesting toxins or nourishing ourselves with sense impressions that encourage understanding, compassion, and the determination to help others."
"We need to learn to appreciate the value of impermanence. If we are in good health and are aware of impermanence, we will take good care of ourselves. When we know that the person we love is impermanent, we will cherish our beloved all the more."
"Walking to the classroom, the workplace, or the meditation hall, you can allow the tension to be released with each step. Walk as a free person and enjoy every step you make. You’re no longer in a hurry. Walk with ease, releasing the tension in the body with each step. This is the way to walk every time you need to go from one place to another. When you practice like this you get relaxation and joy, and it benefits everyone around you."
"To practice mindful breathing is an act of love. You become an instrument of peace and joy, and you can help others."
"The category of wholesome mental formations includes compassion, loving kindness, faith, and so on. The category of unwholesome mental formations includes the major afflictions such as greed, anger, and delusion, and lesser unwholesome mental states such as vexation, selfishness, envy, and so on."
"Eleven Wholesome Mental Formations faith inner shame shame before others absence of craving absence of hatred absence of ignorance diligence, energy tranquility, ease vigilance, energy equanimity non-harming"
"Six Primary Unwholesome Mental Formations craving, covetousness hatred ignorance, confusion arrogance doubt, suspicion wrong view"
"You only want to water the seeds of joy, happiness, and compassion in yourself and in the other person. This is called the practice of selective watering or Right Diligence. This strengthens our mind so that when we want to embrace and look into our negative mental formations, we’re able to do so with more clarity and solidity."
"Without impermanence how could you hope to transform your suffering? You can hope to transform your suffering because you know it is impermanent. So impermanence is something positive."
"If we’re caught in dualistic thinking, when we observe a father and son, we’ll see them as two completely different people. But when we look deeply into the person of the son, we see the father in each cell of the son. If you get angry with your father, even if you don’t want to have anything to do with him ever again, you can’t remove your father from you. Your father is present in every cell of your body."
"We meditate not to attain enlightenment, because enlightenment is already there in us. We don’t have to search anywhere. We don’t need a purpose or a goal. We don’t practice in order to obtain a high position. When we see that we don’t lack anything, that we already are what we want to become, then our striving just comes to a halt. We are at peace in the present moment, just seeing the sunlight streaming through our window or hearing the sound of the rain. We don’t have to run anywhere. We can enjoy every moment. People talk about entering nirvana, but we are already there. Aimlessness and nirvana are one. All we have to do is to be ourselves, fully and authentically. We simply return to ourselves and touch the peace and joy that are already there within and around us."
May 4, 2024
🖇 How to Focus by Thich Nhat Hanh - #katalogselfdevrahel #katalograhel
⭐: 4/5
📖: 125 pages
📆: 31 Mar 2024
main-main dan kepo buat baca buku di @the__room19, eh nemu buku kecil ini nyempil di salah satu rak. karena tertarik sama judulnya terus kayak pernah baca ulasannya di story seseorang, ujungnya kubaca deh 😁
sebelum ke review yang cukup singkat ini, ada ga sih yang belakangan ngerasa attention span-nya menurun? ga heran sih. konten pendek yang sekarang selalu ada di media sosial mana pun bikin kita jadi susah fokus. nah lewat buku ini, kita diajak buat gimana caranya biar kita bisa fokus!
📕 tarik napas
teknik sederhana yang mungkin ga bisa semua orang sadar bisa bikin fokus. sadar ga sadar selama ini kita udah lama “ga nyentuh” diri kita sendiri. lewat tarik napas, kita jadi bisa sadar sama diri sendiri, sekitar, dan fenomena lain yang mungkin ga kita sadari.
📗 stop dari segala hal
ternyata belajar buat “berhenti” ada manfaatnya nih. di buku ini dijelasin kalau mau fokus, kita harus bisa tenang, fresh, dan solid. layaknya sebuah danau, gelombangnya harus diam dan tenang supaya bisa merefleksikan gunung di dekatnya. sama halnya kita sebagai manusia, stop dari segala hal bisa bikin kita tenang dan fokus biar kita bisa merefleksikan diri sendiri.
📘 impermanence value
secara kata udah jelas ya impermanence ini artinya ketidakkekalan. nah tapi impermanence lebih dari sekedar itu. di babnya dijelasin kalau secara logika kita sadar bales marah ke partner (atau mungkin keluarga) merupakan hal yang salah, tapi kenapa tetep kita lakuin? salah satu faktornya karena kita ga fokus~
melalui beberapa hal tadi, kita jadi aware untuk tarik nafas beberapa detik, kemudian kita dapat memvisualisasikan kira-kira partner/keluarga kita akan seperti apa ya tiga tahun ke depan? kalau sudah menerapkan value impermanence, kita juga jadi paham kalau partner/keluarga kita pun sama impermanence-nya.
📙
📔
📓
📒
another insights dari buku ini:
📚 suka denger ga sih kenapa terapi jalan sambil telanjang kaki itu baik? ternyata kalau lewat buku ini bisa disangkutpautin nih. dengan terapi jalan kita otomatis lebih banyak aware kalau kita sedang bernapas. selain itu juga otomatis aware sama diri sendiri dan sekitar. terus dengan bertelanjang kaki kita bisa merasakan gimana rasanya tubuh kita menginjak tanah, batu, gimana rasanya “mindfull”, bahkan kita jadi sadar kalau diri kita ada di masa sekarang (present)
📚 semua poin tadi sebenernya bagian dari meditasi. nah meditasi ini sendiri bukan kegiatan untuk lari dari masalah atau kesulitan, tapi cara untuk memperkuat diri untuk menghadapi masalah secara efektif
📚 ada insight menarik dari buku ini yaitu the ultimate dimensions yang berbalik dengan historical dimensions. jadi historical dimensions itu hal-hal kayak lahir-mati, jatuh-bangun, selalu ada awal dan akhir. sebaliknya, ultimate dimensions memandang jauh lebih dari sekedar historical dimensions. kalau diibaratin, ketika daun dari pohon gugur, kita akan menganggap kalau daun itu hidupnya selesai (historical dimensions), tapi sebenernya kita bisa liat lebih dari itu. kalau daun itu mati dan jatuh, daun itu ga cuma berhenti di situ aja alias mati gitu aja, tapi mungkin dia bisa terurai di tanah dan bisa bersiap untuk muncul dalam bentuk lainnya suatu saat.
⭐: 4/5
📖: 125 pages
📆: 31 Mar 2024
main-main dan kepo buat baca buku di @the__room19, eh nemu buku kecil ini nyempil di salah satu rak. karena tertarik sama judulnya terus kayak pernah baca ulasannya di story seseorang, ujungnya kubaca deh 😁
sebelum ke review yang cukup singkat ini, ada ga sih yang belakangan ngerasa attention span-nya menurun? ga heran sih. konten pendek yang sekarang selalu ada di media sosial mana pun bikin kita jadi susah fokus. nah lewat buku ini, kita diajak buat gimana caranya biar kita bisa fokus!
📕 tarik napas
teknik sederhana yang mungkin ga bisa semua orang sadar bisa bikin fokus. sadar ga sadar selama ini kita udah lama “ga nyentuh” diri kita sendiri. lewat tarik napas, kita jadi bisa sadar sama diri sendiri, sekitar, dan fenomena lain yang mungkin ga kita sadari.
📗 stop dari segala hal
ternyata belajar buat “berhenti” ada manfaatnya nih. di buku ini dijelasin kalau mau fokus, kita harus bisa tenang, fresh, dan solid. layaknya sebuah danau, gelombangnya harus diam dan tenang supaya bisa merefleksikan gunung di dekatnya. sama halnya kita sebagai manusia, stop dari segala hal bisa bikin kita tenang dan fokus biar kita bisa merefleksikan diri sendiri.
📘 impermanence value
secara kata udah jelas ya impermanence ini artinya ketidakkekalan. nah tapi impermanence lebih dari sekedar itu. di babnya dijelasin kalau secara logika kita sadar bales marah ke partner (atau mungkin keluarga) merupakan hal yang salah, tapi kenapa tetep kita lakuin? salah satu faktornya karena kita ga fokus~
melalui beberapa hal tadi, kita jadi aware untuk tarik nafas beberapa detik, kemudian kita dapat memvisualisasikan kira-kira partner/keluarga kita akan seperti apa ya tiga tahun ke depan? kalau sudah menerapkan value impermanence, kita juga jadi paham kalau partner/keluarga kita pun sama impermanence-nya.
📙
📔
📓
📒
another insights dari buku ini:
📚 suka denger ga sih kenapa terapi jalan sambil telanjang kaki itu baik? ternyata kalau lewat buku ini bisa disangkutpautin nih. dengan terapi jalan kita otomatis lebih banyak aware kalau kita sedang bernapas. selain itu juga otomatis aware sama diri sendiri dan sekitar. terus dengan bertelanjang kaki kita bisa merasakan gimana rasanya tubuh kita menginjak tanah, batu, gimana rasanya “mindfull”, bahkan kita jadi sadar kalau diri kita ada di masa sekarang (present)
📚 semua poin tadi sebenernya bagian dari meditasi. nah meditasi ini sendiri bukan kegiatan untuk lari dari masalah atau kesulitan, tapi cara untuk memperkuat diri untuk menghadapi masalah secara efektif
📚 ada insight menarik dari buku ini yaitu the ultimate dimensions yang berbalik dengan historical dimensions. jadi historical dimensions itu hal-hal kayak lahir-mati, jatuh-bangun, selalu ada awal dan akhir. sebaliknya, ultimate dimensions memandang jauh lebih dari sekedar historical dimensions. kalau diibaratin, ketika daun dari pohon gugur, kita akan menganggap kalau daun itu hidupnya selesai (historical dimensions), tapi sebenernya kita bisa liat lebih dari itu. kalau daun itu mati dan jatuh, daun itu ga cuma berhenti di situ aja alias mati gitu aja, tapi mungkin dia bisa terurai di tanah dan bisa bersiap untuk muncul dalam bentuk lainnya suatu saat.
January 23, 2023
Thich Naht Hanh is someone whom I found accidentally during a troubling time in my life. To be honest the troubles are still on but as it was before even now it has remained a suffering on the inside. Back then as a teen I had been trying to relieve my pain by trying to find solace or solution in books. And found both in Thich Naht Hanh's words.
I was headstrong and there was one story in one of his books that upset me. So I became angry with him and dropped reading them.
A few years later when the pain has begun to overwhelm me. I found myself drifting back to shores of his comfort and practical advises to sooth myself. I decided to buy three books and one of them was this one.
I have had a strong desire to finally give my best try to meditation. I have also been strongly advised by doctor to do so. But meditation is no small feat at least in my experience. But reading this book has brought me to a new resolution to really put my heart into the practice. The way everything is written is so simple, elegant and easy. You understand every single word without a doubt. Even though in philosophy it is easy to take out many meaning from a sentence but in these books you just take what is written and it comforts you. I am going to follow through on all the exercises to the best of my abilities because they work and I need them. Already I feel so much safer from my uncertainty and foggy future. I am already present in this moment and I love every single moment that I am present in. This is the best feeling I have had in over a decade. Things don't scare me as much as they did last year. Failure and set backs don't scare me like before. I still get upset and have all the myriad of emotions but I am not defeated by them. I am them and I can always move forward without unnecessary struggle when I take care of all of me. Meditation and mindfulness is showing me how I can do this. Thich Naht Hanh is a teacher that I am so grateful to have. To anyone who is struggling, if you are reading this, go and read his books or watch his talks on YouTube you will surely find a sanctuary that's real within yourself.
Peace and love to everyone.
I was headstrong and there was one story in one of his books that upset me. So I became angry with him and dropped reading them.
A few years later when the pain has begun to overwhelm me. I found myself drifting back to shores of his comfort and practical advises to sooth myself. I decided to buy three books and one of them was this one.
I have had a strong desire to finally give my best try to meditation. I have also been strongly advised by doctor to do so. But meditation is no small feat at least in my experience. But reading this book has brought me to a new resolution to really put my heart into the practice. The way everything is written is so simple, elegant and easy. You understand every single word without a doubt. Even though in philosophy it is easy to take out many meaning from a sentence but in these books you just take what is written and it comforts you. I am going to follow through on all the exercises to the best of my abilities because they work and I need them. Already I feel so much safer from my uncertainty and foggy future. I am already present in this moment and I love every single moment that I am present in. This is the best feeling I have had in over a decade. Things don't scare me as much as they did last year. Failure and set backs don't scare me like before. I still get upset and have all the myriad of emotions but I am not defeated by them. I am them and I can always move forward without unnecessary struggle when I take care of all of me. Meditation and mindfulness is showing me how I can do this. Thich Naht Hanh is a teacher that I am so grateful to have. To anyone who is struggling, if you are reading this, go and read his books or watch his talks on YouTube you will surely find a sanctuary that's real within yourself.
Peace and love to everyone.
February 24, 2025
Vasana - habit energy (Sanskrit)
Nirvana - liberation and freedom. “If we want to enjoy nirvana, we have to abandon all the things that bind us in our everyday life”
- “ nirvana is our true nature of no birth, and no death, no being and no non-being. Nirvana is insight, the freedom from all kinds of notions, concepts, ideas, and misperceptions.”
- “ this insight corresponds to what science has found, and expressed in the first of our thermal dynamics: that nothing is born, nothing dies; everything is in transformation.”
16 exercises of mindfulness breathing: 4 sets of 4 exercises
- Realm of body
○ Awareness of breathing
○ Following breath
○ Awareness of body
○ Calming and releasing tension of body
- Looking into feelings
○ Cultivating joy
○ Cultivating happiness
○ Recognizing painful feelings
○ Relieving painful feelings
- Contemplate our mind
○ Awareness of mental formations
○
○
○ Gladdening the mind
○ Concentration
○ Liberation
- Contemplate objects of our mind: all phenomena
○ Impermanence
○ Letting go
○ Abandoning desire
○ Extinction of all notions
Three doors of liberation
- Emptiness: not non existence, impermanence. Everything is in a state of constant change and empty of a separate self - interbeing of nature
- Signlessness: lack of form. Everything exists beyond its outward appearance, flowers are the water and soil they grew with, people are the ancestors they came from
- Aimlessness: purpose is to be yourself. Present in the moment, happiness is in chopping wood not in the moment the chore is done
“ we meditate not to attain enlightenment, because enlightenment is already there in us […] aimlessness and Nirvana are one.”
Nirvana - liberation and freedom. “If we want to enjoy nirvana, we have to abandon all the things that bind us in our everyday life”
- “ nirvana is our true nature of no birth, and no death, no being and no non-being. Nirvana is insight, the freedom from all kinds of notions, concepts, ideas, and misperceptions.”
- “ this insight corresponds to what science has found, and expressed in the first of our thermal dynamics: that nothing is born, nothing dies; everything is in transformation.”
16 exercises of mindfulness breathing: 4 sets of 4 exercises
- Realm of body
○ Awareness of breathing
○ Following breath
○ Awareness of body
○ Calming and releasing tension of body
- Looking into feelings
○ Cultivating joy
○ Cultivating happiness
○ Recognizing painful feelings
○ Relieving painful feelings
- Contemplate our mind
○ Awareness of mental formations
○
○
○ Gladdening the mind
○ Concentration
○ Liberation
- Contemplate objects of our mind: all phenomena
○ Impermanence
○ Letting go
○ Abandoning desire
○ Extinction of all notions
Three doors of liberation
- Emptiness: not non existence, impermanence. Everything is in a state of constant change and empty of a separate self - interbeing of nature
- Signlessness: lack of form. Everything exists beyond its outward appearance, flowers are the water and soil they grew with, people are the ancestors they came from
- Aimlessness: purpose is to be yourself. Present in the moment, happiness is in chopping wood not in the moment the chore is done
“ we meditate not to attain enlightenment, because enlightenment is already there in us […] aimlessness and Nirvana are one.”
September 10, 2025
“How to Focus” is a wonderful and heartwarming letter from Thich Nhat Hanh, Buddhist monk, peace activist, prolific author, poet, and teacher. With wise and compassionate words, the author reminds us to come back to ourselves, focus on the present, and live with courage appreciation and compassion.
Life sometimes makes us felt like it is always filled and a cycle of difficult challenges. In those moments, we tend to lose focus on ourselves - our truest needs, presence and direction. During these overwhelming moments, sometimes the most powerful—yet simplest—thing we can do is to simply breathe, focus on ourselves, and gently offer care and compassion.
Written with beautiful compassion, How To Focus offers gentle wisdom that brings clarity, peace, and a sense of grounding. Through its pages, I was reminded to stay calm, to return to myself, to accept my flaws, to stay stronger than the old habits, to understand life can be full of unexpect turns, and to look after my own feelings, volition and awareness.
I was reminded once again that life is impermanent and instead of fearing and running away, it is worth learning to celebrate and embrace impermanence. As things are not meant to last, we learn to appreciate every little moment at present rather than taking things for granted or worrying about the future or drowning in the past. The happiness that comes from focusing fully on this very moment worths everything.
Life sometimes makes us felt like it is always filled and a cycle of difficult challenges. In those moments, we tend to lose focus on ourselves - our truest needs, presence and direction. During these overwhelming moments, sometimes the most powerful—yet simplest—thing we can do is to simply breathe, focus on ourselves, and gently offer care and compassion.
Written with beautiful compassion, How To Focus offers gentle wisdom that brings clarity, peace, and a sense of grounding. Through its pages, I was reminded to stay calm, to return to myself, to accept my flaws, to stay stronger than the old habits, to understand life can be full of unexpect turns, and to look after my own feelings, volition and awareness.
I was reminded once again that life is impermanent and instead of fearing and running away, it is worth learning to celebrate and embrace impermanence. As things are not meant to last, we learn to appreciate every little moment at present rather than taking things for granted or worrying about the future or drowning in the past. The happiness that comes from focusing fully on this very moment worths everything.
September 22, 2025
This is another thought-provoking novella in the Mindfulness Essentials series. It is the ninth installment, though each book can be read in any order.
Like others in the series, it relates Buddhist teachings through stories and allegories that highlight the fundamentals of mindfulness. This installment concentrates on how focus supports mindfulness practice. What sets it apart for me is its deeper look at “mental formations,” or various states of mind. The final chapters discuss breathing techniques, along with concepts such as impermanence and the three doors of liberation, which I found especially insightful.
I enjoyed this entry in the Mindfulness Essentials series and look forward to book 10, How to Smile.
Favorite quotes:
“As we observe the river of our feelings with mindfulness and concentration, we find that many neutral feelings are actually quite pleasant.”
“Impermanence is not a negative note in the song of life. If there were no impermanence, life would be impossible. Without impermanence how could your little girl grow up and become a young woman? Without impermanence how could you hope to transform your suffering? You can hope to transform your suffering because you know it is impermanent. So impermanence is something positive.”
“Does the rose have to do something? No, the purpose of a rose is to be a rose. Your purpose is to be yourself. You contain the whole cosmos.”
Narration: 5/5
My enjoyment 4.5/5
Like others in the series, it relates Buddhist teachings through stories and allegories that highlight the fundamentals of mindfulness. This installment concentrates on how focus supports mindfulness practice. What sets it apart for me is its deeper look at “mental formations,” or various states of mind. The final chapters discuss breathing techniques, along with concepts such as impermanence and the three doors of liberation, which I found especially insightful.
I enjoyed this entry in the Mindfulness Essentials series and look forward to book 10, How to Smile.
Favorite quotes:
“As we observe the river of our feelings with mindfulness and concentration, we find that many neutral feelings are actually quite pleasant.”
“Impermanence is not a negative note in the song of life. If there were no impermanence, life would be impossible. Without impermanence how could your little girl grow up and become a young woman? Without impermanence how could you hope to transform your suffering? You can hope to transform your suffering because you know it is impermanent. So impermanence is something positive.”
“Does the rose have to do something? No, the purpose of a rose is to be a rose. Your purpose is to be yourself. You contain the whole cosmos.”
Narration: 5/5
My enjoyment 4.5/5
July 25, 2025
great book.
here's one of my favourite parts...
'In the Buddha's teachings, sensory impressions are considered a kind of food. We "eat" with our six sensory organs: our eyes, ears, tongue, nose, body, and mind. A television program is food; a conversation is food; music is food; art is food; billboards are food. When you drive through the city, you consume these things without your knowledge or consent. What you see, what you touch, what you hear is food.
These items of consumption can nourish understanding and compassion in us or they can be highly toxic. Many of them water seeds of craving, despair, and violence. If we don't know how to consume mindfully, the toxins of violence, despair, and craving penetrate right into the core of our being. It's not a problem of consuming more or less, but of mindful consumption.
When you hear the voice of someone who is full of compassion, full of understanding, patience, and love, you are consuming wholesome food. Once you learn how to nourish yourself with understanding and compassion, you too will be capable of producing wholesome and nourishing thoughts.'
here's one of my favourite parts...
'In the Buddha's teachings, sensory impressions are considered a kind of food. We "eat" with our six sensory organs: our eyes, ears, tongue, nose, body, and mind. A television program is food; a conversation is food; music is food; art is food; billboards are food. When you drive through the city, you consume these things without your knowledge or consent. What you see, what you touch, what you hear is food.
These items of consumption can nourish understanding and compassion in us or they can be highly toxic. Many of them water seeds of craving, despair, and violence. If we don't know how to consume mindfully, the toxins of violence, despair, and craving penetrate right into the core of our being. It's not a problem of consuming more or less, but of mindful consumption.
When you hear the voice of someone who is full of compassion, full of understanding, patience, and love, you are consuming wholesome food. Once you learn how to nourish yourself with understanding and compassion, you too will be capable of producing wholesome and nourishing thoughts.'
Read
March 22, 2025what a simple but profoundly helpful lil read
• our enemy is not outside of us. our true enemy is the anger, hatred, and discrimination that is found in each of our hearts and minds. we have to identify the real enemy and seek nonviolent ways to remove it.
• our ancestors may not have known how
to care for their wounded child within, so they transmitted their wounded child to us. our practice is to end this cycle.
• when you feel angry, it's best to refrain from saying or doing anything.
• just become aware of the rising and falling of your abdomen. stick to this, and you will be safe (…) when you’re engulfed in the storm of strong emotions, don’t dwell at the top of the tree, at the level of thinking. stop the thinking. go down to the trunk, to your abdomen (…) as long as you maintain mindful breathing, and focus solely on the rising and falling of your abdomen, you will be safe (…) and survive the onslaught of strong emotion very easily.
• our enemy is not outside of us. our true enemy is the anger, hatred, and discrimination that is found in each of our hearts and minds. we have to identify the real enemy and seek nonviolent ways to remove it.
• our ancestors may not have known how
to care for their wounded child within, so they transmitted their wounded child to us. our practice is to end this cycle.
• when you feel angry, it's best to refrain from saying or doing anything.
• just become aware of the rising and falling of your abdomen. stick to this, and you will be safe (…) when you’re engulfed in the storm of strong emotions, don’t dwell at the top of the tree, at the level of thinking. stop the thinking. go down to the trunk, to your abdomen (…) as long as you maintain mindful breathing, and focus solely on the rising and falling of your abdomen, you will be safe (…) and survive the onslaught of strong emotion very easily.
July 1, 2025
⭐️4/5
This was an easy and calming read, full of timeless wisdom.
hat I took away from this book:
1) Breathing – Simple breathing techniques can help improve focus and bring inner peace.
2) Stopping – Taking time to pause from the busyness of life helps us feel grounded and gives space for reflection.
3) Impermanence – A reminder that nothing lasts forever, and this awareness encourages us to live more mindfully.
4) Being present – One of the key messages in the book is that true focus comes from being fully present in the moment. When we are truly there—mind, body, and spirit—our attention naturally sharpens.
One of my favorite quotes from the book is:
“We don’t need to put anything in front of us and run after it. We already have everything we are looking for. Life is precious as it is. All the elements for your happiness are already here. There is no need to run, strive, search, or struggle; just be.”
This was an easy and calming read, full of timeless wisdom.
hat I took away from this book:
1) Breathing – Simple breathing techniques can help improve focus and bring inner peace.
2) Stopping – Taking time to pause from the busyness of life helps us feel grounded and gives space for reflection.
3) Impermanence – A reminder that nothing lasts forever, and this awareness encourages us to live more mindfully.
4) Being present – One of the key messages in the book is that true focus comes from being fully present in the moment. When we are truly there—mind, body, and spirit—our attention naturally sharpens.
One of my favorite quotes from the book is:
“We don’t need to put anything in front of us and run after it. We already have everything we are looking for. Life is precious as it is. All the elements for your happiness are already here. There is no need to run, strive, search, or struggle; just be.”
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