Wake%Up%Sangha%Seeding%Guide%
% ! What!do!we!have!here?!!This%is%a%guide%designed%to%support%young%adults%in% practicing%mindfulness%with%a%community.%It%is%a%collaborative%effort%among%lay%and% monastic%members%of%the%Wake%Up%Movement,%a%group%of%young%adults%inspired%by% Zen%Master%Thich%Nhat%Hanh.! % Who!is!it!for?!!If%you%are%a%young%person%inspired%to%practice%a%path%of% understanding,%love%and%compassion%with%others,%then%this%guide%is%for%you.! % How!do!I!use!it?!!!If%you're%new%to%the%practice%and%want%to%start%a%group%(also% known%as%a%“sangha”),%below%is%a%quick%5Qstep%guide.%There%is%more%guidance%for%each% point,%but%if%you're%inspired%to%get%together%this%is%really%all%you%need%to%know!! % The%rest%of%this%guide%contains%resources%to%help%you%understand%more%about%Wake% Up,%sangha%meetings,%and%how%to%practice%joyfully%together.% % This%guide%is%a%living%organism;%if%you%have%suggestions%for%how%we%could%enhance% either%the%content%or%design,%please%email%us%at%
[email protected].% % Thank%you%for%being%there%%% % !
Quick!Sangha!Seeding!Guide! % 1.!You've!touched!joy!and!happiness!at!a!day!of!mindfulness!or!a!retreat%% You$get$what$Wake$Up$is$about$and$you$like$it!$ ! 2.!You've!realized!that!you!need!others!to!keep!this!energy!alive!! %You$know$it's$hard$to$practice$mindfulness$on$your$own$ ! 3.!Now!you!can!get!together!with!at!least!one!or!two!other!people%% Ask$friends$and$get$in$touch$with$us$to$connect$with$people$in$your$area$ ! 4.!Commit!to!meeting!together!regularly%% Once$a$week$is$best,$every$two$weeks$or$once$a$month$is$good$too!$ ! 5.!Then!agree!on!a!few!practices!to!begin!with% See$what$is$nourishing$and$feels$natural:$sitting$/$walking$/$relaxing$/$sharing$/$eating$
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Sangha Seeding Guide Contents Starting(a(Wake(Up(Sangha( What%Is%a%Sangha? .......................................................................................... 3% FiveQstep%Guide%to%Seeding%a%Wake%Up%Sangha ................................. 4% Growing%the%Sangha...................................................................................... 8% Core(Resources(for(Sangha(Meetings( Sample%Schedules .......................................................................................... 9% Descriptions%of%Basic%Practices ..............................................................10% Guided%Deep%Relaxations%&%Sitting%Meditations.............................11% Practice%Songs ...............................................................................................13% Further(Inspiration( Wake%Up%Mission%Statement ...................................................................14% The%Five%Mindfulness%Trainings ............................................................16% Additional%Resources .................................................................................18%
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What Is a Sangha?
A!sangha!is!a!community!of!practitioners.! Everyone%who%comes%to%practice%is%a%member%of%the%sangha%(the%Sanskrit%word%for% “community.”)%Even%if%we%go%to%sangha%meetings%once%every%few%months,%our%presence%and% our%practice%can%contribute%to%the%vitality%and%harmony%of%the%sangha.% Thich%Nhat%Hanh%often%says%that%the%sangha%is%a%garden,%full%of%many%varieties%of%trees%and% flowers.%When%we%can%look%at%ourselves%and%at%others%as%beautiful,%unique%flowers%and%trees% we%can%truly%grow%to%understand%and%love%one%another.%One%flower%may%bloom%early%in%the% spring%and%another%flower%may%bloom%in%late%summer.%One%tree%may%bear%many%fruits%and% another%tree%may%offer%cool%shade.%No%one%plant%is%greater,%or%lesser,%or%the%same%as%any% other%plant%in%the%garden.%Each%member%of%the%sangha%also%has%unique%gifts%to%offer%to%the% community.%We%each%have%areas%that%need%attention%as%well.%When%we%can%appreciate%each% member’s%contribution%and%see%our%weaknesses%as%potential%for%growth%we%can%learn%to%live% together%harmoniously.%Our%practice%is%to%see%that%we%are%a%flower%or%a%tree,%and%we%are%the% whole%garden%as%well,%all%interconnected.% There%are%over%50%active%Wake%Up%Sanghas%throughout%the%world,%and%these%groups%exist% alongside%a%much%larger%base%of%over%500%allQages%sanghas.%Wake%Up%Sanghas%benefit%from% the%wisdom,%solid%practice,%and%guidance%from%members%of%an%established%allQages%sangha.% Oftentimes%allQages%sangha%members%are%able%to%offer%advice%in%sangha%building%and% facilitating%meetings,%as%well%as%the%possibility%of%using%their%resources%and%meeting%space.% Members%of%Wake%Up%Sanghas%are%encouraged%to%practice%with%their%nearest%allQages% sanghas%whenever%possible,%and%to%come%together%to%organize%joint%events%such%as%days%of% mindfulness,%retreats%or%social%events.%
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Five-step Guide to Seeding a Wake Up Sangha I’ve$been$a$monk$for$65$years,$and$what$I$have$found$is$that$there$is$no$religion,$no$ philosophy,$no$ideology$higher$than$brotherhood$and$sisterhood.$Not$even$Buddhism.$ $Q%Thich%Nhat%Hanh% %% To%be%able%to%practice%with%a%supportive%sangha%is%a%great%fortune.%A%sangha%can%help% us%in%smiling%to%life%and%overcoming%the%countless%obstacles%we%are%faced%with,% keeping%us%joyfully%on%the%path%of%practice.% % Anyone%can%start%a%Wake%Up%Sangha%wherever%they%are.%If%you've%never%practiced%in% community%before,%we%suggest%first%seeing%if%a%sangha%exists%near%you%(click%to%find% your%nearest%Wake%Up%Sangha%and%allQages%sangha).%If%possible%we%also%recommend% visiting%your%nearest%practice%center,%so%that%you%can%experience%for%yourself%how%it% feels%to%practice%joyfully%together.%If%you%aren’t%able%to%visit%a%sangha%or%practice% center%near%you,%but%are%inspired%to%start%a%group,%this%guide%can%still%help%you.% %% The%suggestions%below%are%offered%to%help%the%process%of%sanghaQbuilding%and% sanghaQpractice%to%go%more%smoothly.% %% %% Step!1:!Touching!joy!and!happiness% If%you're%reading%this,%you've%likely%already%been%to%a%day%of%mindfulness%or%a%retreat% and%touched%the%joy%and%happiness%available%in%the%present%moment.% % Step%1,%accomplished!% % % Step!2:!Realizing!that!you!need!a!community!to!support!you% "A$teacher$can$be$important,$and$also$the$teachings,$but$friends$are$the$most$essential$ element$to$the$practice.$It$is$difficult,$if$not$impossible$to$practice$without$a$sangha."$$$$% %
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Wake%Up%Sangha%Seeding%Guide% Our%experience%shows%us%again%and%again%that%the%best%way%to%continue%practicing%is% to%get%together%as%a%group.% % In%society,%much%of%our%suffering%comes%from%feeling%disconnected%from%one%another.% Being%with%others%can%heal%these%feelings%of%isolation%and%separation.%We%practice% together,%share%a%room%together,%eat%sideQbyQside%and%clean%pots%together.%Just%by% participating%with%other%practitioners%in%daily%activities%we%can%experience%a%tangible% feeling%of%love%and%acceptance.%% %% %% Step!3:!Connecting!with!spiritual!friends% Are%there%others%who%may%like%to%start%or%join%a%group%with%you?%It%only%takes%two% people%to%form%a%community.%% %% There%are%many%ways%to%find%spiritual%friends%nearby:% •
People%you%met%at%a%Wake%Up%event%or%on%retreat%at%a%practice%center%
•
Young%adults%in%established%allQages%sanghas%
•
People%who%practice%meditation%in%other%traditions%
•
Friends%who%may%be%interested%in%practicing%together%
%% If%you’re%looking%for%more%spiritual%friends%you%can%see%if%there%is%anyone%out%there%in% the%Wake%Up%network%via%the%Sangha%Locator%Spreadsheet.% % Sangha%practice%is%democratic%in%spirit,%and%planning%and%facilitating%meetings%works% best%when%the%responsibility%is%shared.%Having%multiple%facilitators%ensures%support% when%issues%arise%and%is%helpful%for%basic%things%like%people%going%away%on%holiday.% %% Once%you%find%others%who%would%like%to%help%start%a%sangha%with%you,%you%can%decide% upfront%if%you’d%like%to%try%out%different%roles.%Everyone%who%comes%to%the%sangha,% both%experienced%and%new%to%the%practice,%brings%their%own%talents%and%wisdom.%% %
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Wake%Up%Sangha%Seeding%Guide% Roles%don’t%need%to%be%defined%in%advance,%but%it%may%be%helpful%to%think%about%the% following%basic%tasks:% • Facilitating%the%meetings%Q%holding%the%space%and%introducing%the%practices%% • Organizing%meeting%spaces,%schedules,%allocating%facilitators% • Sending%out%email%&%Facebook%updates%about%meeting%times%and%location% • Being%a%point%of%contact%with%an%allQages%sangha%%% • Handling%donations%/%sangha%funds% % %% Step!4:!Finding!a!consistent!meeting!space!&!time% Having%a%consistent%location%and%meeting%time%to%practice%together%is%an%important% way%to%maintain%and%grow%the%group.% %% Meeting!space:% A%neutral%location%can%be%helpful%(e.g.%rented%space,%yoga%studio,%etc.),%but%oftentimes% it%is%just%easiest%to%begin%in%someone’s%home.% %% If%an%allQages%sangha%exists%nearby%maybe%they%can%help%you%find%space.%In%Canada,% Wake%Up%Toronto%sits%just%after%True%Peace%Sangha%in%the%same%physical%space.%If%a% neutral%location%is%possible,%some%suggestions%on%what%to%look%for:% •
A%room%that%will%not%be%disturbed%by%anyone%else%in%the%building%
•
A%room%with%good%natural%light%
•
A%space%for%outdoor%walking%meditation%
% It’s%also%helpful%to%have%a%bell%and%sitting%cushions%/%mats%in%the%location.%You%can%be% creative;%if%you%don’t%have%a%physical%bell%you%can%use%an%app%on%a%smartQphone%(e.g.% Insight$Timer,%Mindfulness$Bell)%and%if%you%don’t%have%cushions%you%can%use%pillows.% %% % % %
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Wake%Up%Sangha%Seeding%Guide% Meeting!time:% It’s%helpful%to%gather%at%a%consistent%day%and%time%(e.g.%Mondays%at%7pm),%although% this%isn’t%always%possible.%Consistently%will%help%new%people%to%join%and%will%be%easier% to%plan%for%everyone.% As%for%how%often%to%meet,%many%new%groups%decide%to%meet%once%every%other%week;% see%what%frequency%is%realistic%and%comfortable%for%you.%In%the%Netherlands,%the% Wake%Up%group%in%Nijmegen%meets%weekly%most%of%the%year%and%then%less%often% during%summer%when%many%people%are%away.%
Step!5:!Determining!a!schedule!and!activities!for!the!sangha% There%are%different%styles%of%getQtogethers%and%groups%depending%on%whatever%feels% like%a%natural%way%to%hang%out%and%practice%mindfulness%Q%we've%all%been%very% creative%so%far%and%encourage%you%to%be%freethinking%too!%% It's%good%to%start%with%just%a%few%basic%practices%that%everyone%is%comfortable%with,% and%expand%from%there.% See$Sample%schedules$for$activities$and$timetables$from$various$Wake$Up$Sanghas.$
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Growing the Sangha Sanghas%tend%to%naturally%grow%over%time.%You%shouldn’t%feel%pressure%to%have%lots%of% people%right%away;%starting%small%and%with%joy%is%a%great%approach.%% % Once%your%sangha%has%started%meeting%regularly%we%can%help%you%spread%the%word%to% others.%There%are%only%a%few%basic%requirements%to%listing%a%group%on%the%website.% %% Once%these%requirements%are%met%we%can%support%you%by:%
%%
• • •
Listing%your%sangha%on%the%“Groups”%page%of%our%international%website% Creating%a%@wkup.org%email%address%for%you%to%communicate%with% Sharing%about%your%group%via%our%international%Facebook%page%
Many%groups%find%it%helpful%to%create%their%own%Facebook%page,%and%this%is%also%a%way% to%connect%with%the%larger%Wake%Up%community.%Facebook%can%be%used%to%share% about%meetings%as%well%as%your%inspiration.%Not%everyone%is%on%Facebook,%so%most% groups%maintain%a%mailing%list%and%send%out%regular%emails%with%meeting%reminders.%% % Some%established%groups%go%a%step%further%and%create%their%own%webpage.%Wake%Up% New%York%has%a%handy%page%called%“Stay%in%Touch”%which%has%links%to%joining%their% email%announcement%list,%discussion%forum,%and%Facebook%group.% % As%your%group%grows,%it%may%be%fun%to%do%group%activities%together%like%visiting%a% practice%center%for%a%weekend,%or%even%visiting%another%Wake%Up%Sangha!%There%is%no% limit%to%what%you%can%come%up%with:%Wake%Up%Netherlands%has%displayed%positive% signs%in%public,%Wake%Up%Hong%Kong%has%hosted%public%walking%meditations,%Wake% Up%London%hosts%regular%meditation%flashmobs…% % But%at%the%end%of%the%day,%it%really%doesn't%matter%much%how%many%people%show%up%or% how%organized%you%are.%Happiness%is%available%right%here%and%now,%and%as%long%as% you%are%continuing%to%nourish%yourself%and%having%fun,%then%the%sangha%will%be%a% wonderful%place%for%everyone%who%comes%to%practice.% V1%–%Nov%2013%
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Sample Schedules OnePhour!schedule:!!From$Wake$Up$USC$(University$of$Southern$California)% We%only%have%an%hour%or%so%to%practice%together%every%week%and%it's%during%the% school%day.%Here's%what%we%usually%do%to%help%each%other%stay%mindful%=)%% % 5pm%Q%Arriving% 5:05%Q%Guided%sitting% 5:15%Q%Silent%sitting% 5:30%Q%Reading%excerpt%from%Thay's%books%% 5:40%Q%Dharma%sharing% 5:55%Q%Walking%meditation%inside%the%room% 6:00%Q%Bowing%out%to%each%other%% % % TwoPhour!schedule:!From$Wake$Up$Nijmegen!! We%meet%weekly%most%times%of%the%year,%and%since%starting%in%2009%now%have%a%large% group%of%enthusiastic%young%people%who%enjoy%practicing%together.%Fun%always%finds% its%way%into%our%meetings.%Our%usual%timetable%looks%something%like:% ! 7:30pm%Q%Arriving% 7:40%Q%Movement% 7:55%Q%Guided%sitting% 8:15%Q%Walking%meditation% 8:30%Q%Silent%sitting%% 8:45%Q%Dharma%sharing% 9:30%Q%End%/%optional%tea% % % FourPhour!schedule:!From$Wake$Up$Colorado! For%our%biQmonthly%Day%of%Mindfulness%a%group%of%3Q5%core%members%designate%two% people%to%coordinate.%Those%people%assign%tasks%for%each%core%member:%what%to% bring,%what%they%could%lead%based%on%their%strengths%and/or%ways%they%would%like%to% grow%in%the%practice%with%the%support%of%the%group.%A%typical%schedule%is%as%follows:% % 10am%Q%Arriving% 10:30%Q%Guided%or%silent%sitting% 10:50%Q%Listening%to%short%Dharma%Talk%% 11:10%Q%Walking%meditation% 12pm%Q%Mindful%lunch%% 12:40%Q%Deep%relaxation% 1:20%Q%Dharma%sharing% 1:55%Q%Announcements%/%Sharing%the%merit% 2:00%Q%End%
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Descriptions of Basic Practices “When$we$are$mindful,$deeply$in$touch$with$the$present$moment,$our$understanding$of$ what$is$going$on$deepens,$and$we$begin$to$be$filled$with$acceptance,$joy,$peace$and$ love.”$Q%Thich%Nhat%Hanh%
% The%heart%of%our%practice%is%learning%to%live%with%mindfulness%in%each%moment.% Mindfulness%can%be%described%as%the%energy%of%being%aware%of%what%is%going%on% inside%us%and%around%us.%When%we%live%with%mindfulness,%we%have%the%capacity%to% touch%life%deeply,%whether%we%are%talking,%taking%our%cup%of%tea,%or%walking.% %
% “I$have$arrived.$I$am$home.”$Q%These%two%lines%are%the%essence%of%the%practice%of%Plum% Village.%It%is%the%practice%of%dwelling%happily%in%the%present%moment.%We%are%no% longer%grasping%at%the%future,%regretting%the%past%or%being%swept%by%our%feelings%of% despair%and%anger.%We%have%arrived%at%our%true%home,%our%true%self,%no%longer% seeking%to%be%something%else.% % The%following%descriptions%are%available%from%the%Wake%Up%UK%website:% Breathing!Consciously Stopping!for!the!Wonderful!Sounds Walking!Meditation Gathas Eating!Meditation Five!Contemplations!before!Eating Sitting!Meditation Practicing!as!a!Sangha Listening!to!Dharma!Talks Dharma!Sharing Touching!the!Earth Beginning!Anew Deep!Relaxation Hugging!Meditation Working!Meditation Mindful!Movements
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Guided Deep Relaxations & Sitting Meditations
% Relaxation%is%a%wonderful%chance%to%allow%our%bodies%to%rest.% % When%our%body%is%at%ease%and%relaxed,%our%mind%will%also%be%calm%and%at%peace.%We% can%relax%while%travelling%in%the%bus%or%car,%while%washing%the%dishes%at%home,%or% even%while%sitting%at%the%computer%reading%this%text.%We%can%also%practice%a%deeper% kind%of%relaxation%while%doing%walking%meditation,%sitting%in%silence,%or%while%lying% down.% % At%Plum%Village%we%have%developed%the%practice%of%“Deep%Relaxation”,%a%way%to%offer% total%rest%to%our%mind%and%body.%Everyone%can%practice%deep%relaxation%–%you%just% need%to%find%10,%15%or%20%minutes%and%a%quiet%place%to%lie%down.%Even%a%few%minutes% of%deep%relaxation%can%bring%great%relief%and%peace.% Here%are%six%downloadable%deep%relaxations%from%Plum%Village%monks%and%nuns.%% % % %
$ Sitting%meditation%is%like%returning%home%to%give%full%attention%to%and%care%for% ourselves.%Like%the%peaceful%image%of%the%Buddha%on%the%altar,%we%too%can%radiate% peace%and%stability.%We%sit%upright%with%dignity,%and%return%to%our%breathing.%We% bring%our%full%attention%to%what%is%within%and%around%us.%We%let%our%mind%become% spacious%and%our%heart%soft%and%kind.% % Sitting%meditation%is%very%healing.%We%realize%we%can%just%be%with%whatever%is%within% us%Q%our%pain,%anger,%and%irritation,%or%our%joy,%love,%and%peace.%We%are%with%whatever% is%there%without%being%carried%away%by%it.%Let%it%come,%let%it%stay,%then%let%it%go.%No% need%to%push,%to%oppress,%or%to%pretend%our%thoughts%are%not%there.%Observe%the% thoughts%and%images%of%our%mind%with%an%accepting%and%loving%eye.%We%are%free%to%be% still%and%calm%despite%the%storms%that%might%arise%in%us.% % If%our%legs%or%feet%fall%asleep%or%begin%to%hurt%during%the%sitting,%we%are%free%to%adjust% our%position%quietly.%We%can%maintain%our%concentration%by%following%our%breathing% and%slowly,%and%attentively%change%our%posture.%Below%are%two%guided%meditations:% $
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Wake%Up%Sangha%Seeding%Guide% Joy!of!Meditation!as!Nourishment%% % % Breathing%in,%I%know%I%am%breathing%in!% Breathing%out,%I%know%I%am%breathing%out% % Breathing%in,%my%breath%goes%deep!% Breathing%out,%my%breath%goes%slow!% % Breathing%in,%I%feel%calm%% Breathing%out,%I%feel!ease%% % Breathing%in,%I%smile%% Breathing%out,%I%release%% % Breathing%in,%I%see%myself%as%a%flower% Breathing%out,%I%feel!fresh%% % Breathing%in,%I%see%myself%as%a!mountain% Breathing%out,%I%feel%solid!% % Breathing%in,%I%see%myself%as%still%water% Breathing%out,%I%reflect!all%that%is.%% % Breathing%in,%I%see%myself%as%space%% Breathing%out,%I%feel%free!! ! Dwelling%in%the%present!moment!! I%know%it%is%a%wonderful!moment%%
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Meditation!for!Stopping!and!Deep! Looking!! % Breathing%in,%I%am%aware%that%I%am% breathing%in.%% Breathing%out,%I%am%aware%that%I%am% breathing%out.%% % Breathing%in,%my%breath%goes%deep.%% Breathing%out,%my%breath%goes%slow%% % Breathing%in,%I%calm%my%body.%% Breathing%out,%I%feel%at%ease.%% % Breathing%in,%I%smile.%% Breathing%out,%I%release%all%tension.%% % Breathing%in,%I%relax%my%mind%% Breathing%out,%I%smile%to%my%relaxed%mind%% % Breathing%in,%I%quiet%my%mind%and%let%go%of% thoughts,%worries,%judgments%% Breathing%out,%I%smile%to%my%quiet%mind%% % Breathing%in,%I%see%myself%in%this%moment,% sitting%quietly,%doing%nothing%% Breathing%out,%my%mind%is%free%% % Breathing%in,%I%feel%light%% Breathing%out,%I%feel%free%% % Breathing%in,%I%am%in%touch%with%the% emptiness%of%my%mind%% Breathing%out,%I%smile%to%my%empty%mind%% % Breathing%in,%I%see%my%fear%about%the% future%% Breathing%out,%I%let%it%go%% % Breathing%in,%I%see%my%worries,%my% irritation,%my%concerns,%my%exhilarations% Breathing%out,%I%let%them%go.% %% Breathing%in,%I%am%enjoying%this%present% moment%% Breathing%out,%I%know%this%is%a%wonderful% moment%%
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Practice Songs 1.!Breathing!In,!Breathing! Out! Breathing%in,%breathing%out% Breathing%in,%breathing%out% I%am%blooming%as%a%flower.% I%am%fresh%as%the%dew.% I%am%solid%as%the%mountain.% I%am%firm%as%the%earth.% I%am%free.% Breathing%in,%breathing%out% Breathing%in,%breathing%out% I%am%water,%reflecting% what%is%real,%what%is%true.% And%I%feel%there%is%space% deep%inside%of%me% I%am%free,%I%am%free,%I%am%free.% % 2.!The!Island!Within! Breathing%in,%I%go%back%to%the% island%within% myself.% There%are%beautiful%trees% within%the%island,% there%are%clear%streams% of%water,%there%are%birds,% sunshine%and%fresh%air.% Breathing%out,%I%feel%safe.% I%enjoy%going%back%to%my% island.% % 3.!Dear!Friends! Dear%friends,%dear%friends,% Let%my%tell%you%how%I%feel;% You%have%given%me%such% treasures,% I%love%you%so.% % 4.!I!Have!Arrived,!I!Am! Home! (I%have%arrived,%I%am%home% in%the%here%and%in%the%now.)% (2x)% I%am%solid,%I%am%free.% I%am%solid,%I%am%free.% In%the%ultimate,%I%dwell.% In%the%ultimate,%I%dwell.%
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5.!In!Out! In,%out% Deep,%slow% Calm,%ease% Smile,%release.% Present% moment,% Wonderful% moment.% % 6.!Standing!Like!a!Tree! Standing%like%a%tree% with%my%roots%down%deep,% and%my%branches%wide%and% open.% Come%down%the%rain,% Come%down%the%sun,% Return%to%the%Earth,%return%to% the% One...% You%are%so%tall,%your%leaves% are%so% green% How%could%we%live%without% you?...% Trees...%give%us%shade%and...% Trees...%give%us%air%to% breathe...% We%are%one%family,%we% are%all%related...% % 7.!No!Discrimination! The%sun,%it%shines%on% everyone.% (2x)% No%discrimination,%no% discrimination% The%rain,%it%falls%on%everyone,% (2x)% No%discrimination,%no% discrimination% My%heart%belongs%to% everyone,%(2x)% No%discrimination,%no% discrimination% %
8.!And!When!I!Rise! And%when%I%rise,% let%me%rise%like%a%bird,% joyfully.% And%when%I%fall,% let%me%fall%like%a%leaf,% gracefully,% without%regrets.% (And%when%I%sit,% let%me%sit%like%a%mountain,% solidly.% And%when%I%lay,% let%me%lay%like%a%lake,%calm% and% still,%reflecting%all.)% (And%when%I%work,% let%me%work%like%a%bee,%lazily.% And%when%I%play,% let%me%play%like%the%rays%of% the%sun,% rejoicingly.)% % 9.!No!Coming,!No!Going! No%coming,%no%going% No%after,%no%before% I%hold%you%close%to%me.% I%release%you%to%be%so%free% Because%I%am%in%you,%and%you% are% in% me%(2x)% % 10.!Happiness! Happiness%is%here%and%now.% I%have%dropped%my%worries.% Nowhere%to%go,%nothing%to%do,% no%longer%in%a%hurry.% Happiness%is%here%and%now.% I%have%dropped%my%worries.% Somewhere%to%go,%something% to%do,%% but%I%don’t%need%to%hurry% % %
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Wake Up Mission Statement
% Young$Buddhists$and$nonUBuddhists$for$a$Healthy$and$Compassionate$Society$
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Nutshell Wake%Up%is%an%active%global%community%of%young%mindfulness% practitioners,%aged%18Q35,%inspired%by%the%teachings%of%Zen%Master%and% peace%activist%Thich%Nhat%Hanh.%We%come%together%to%practice% mindfulness%in%order%to%take%care%of%ourselves,%nourish%happiness%and% contribute%to%building%a%healthier%and%a%more%compassionate%society.%% % We$want$to$help$our$world$which$is$overloaded$with$intolerance,$ discrimination,$craving,$anger$and$despair.$Seeing$the$environmental$ degradation$caused$by$our$society,$we$want$to$live$in$such$a$way$that$our$ planet$Earth$can$survive$for$a$long$time.$Practicing$mindfulness,$ concentration$and$insight,$enables$us$to$cultivate$tolerance,$nonU discrimination,$understanding$and$compassion$in$ourselves$and$the$world.$ %
Practice: essence We%follow%the%Five%Mindfulness%Trainings,%which%are%ethical%guidelines% that%offer%concrete%practices%of%true%love%and%compassion,%and%a%path% towards%a%life%in%harmony%with%each%other%and%the%Earth.%These% guidelines%are%the%foundation%of%our%lives%and%represent%our%ideal%of% service.%Our%practice%is%based%on%cultivating%awareness%of%the%breath%and% living%deeply%in%the%present%moment,%aware%of%what%is%happening%within% us%and%around%us.%This%practice%helps%us%to%release%the%tension%in%our% bodies%and%feelings,%to%live%life%deeply%and%more%happily,%and%to%use% compassionate%listening%and%loving%speech%to%help%restore% communication%and%reconcile%with%others.%% % V1%–%Nov%2013%
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Roots/inclusiveness The%Wake%Up%movement%is%inspired%by%Buddhism's%long%tradition%of% wisdom%and%practices%which%help%cultivate%understanding%and%love;%it%is% not%based%on%beliefs%or%ideology.%The%spirit%of%our%practice%is%close%to%the% spirit%of%science;%both%help%us%cultivate%an%open%and%nonQdiscriminating% mind.%We%honor%everyone's%diverse%spiritual%and%cultural%roots.%You%can% join%as%a%Christian,%a%Jew,%a%Muslim,%as%an%agnostic%or%atheist,%or%member% of%any%other%spiritual%or%religious%tradition.% %
What we do We%aspire%to%be%a%place%of%refuge,%nourishment%and%support%for%anyone% with%an%aspiration%to%transform%their%own%suffering%and%contribute%to%a% healthy%and%compassionate%society.%We%gather%weekly%or%monthly%in% Wake%Up%groups%to%practice%sitting%and%walking%meditation,%to%listen%to%a% teaching,%practice%total%relaxation,%listen%deeply%to%one%another,%and% recite%the%Five%Mindfulness%Trainings.%We%also%organize%mindfulness% events%and%retreats,%and%visit%meditation%practice%centers%together%to% refresh%ourselves%and%strengthen%our%practice.%Many%groups%also% organize%music%evenings,%meditation%flashmobs,%picnics,%hikes%and%other% special%events%or%actions.%% %
You can do it If%you%are%a%young%person%inspired%to%cultivate%mindfulness%and% compassion%in%your%life,%we%invite%you%to%join%the%Wake%Up%movement%in% your%country.%Wake%Up%offers%a%way%to%pool%our%energy%and%act% collectively,%to%create%the%world%we%want%to%live%in!%Anyone%can%get% together%and%form%a%Wake%Up%group%wherever%they%are.%Please%let%us% know%what%you%are%planning%to%do%and%what%you%are%trying%to%achieve.% We%will%do%our%best%to%support%you.% % % % % % %
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The Five Mindfulness Trainings The$Five$Mindfulness$Trainings$represent$the$Buddhist$vision$for$a$global$spirituality$and$ethic.$They$are$a$ concrete$expression$of$the$Buddha’s$teachings$on$the$Four$Noble$Truths$and$the$Noble$Eightfold$Path,$the$ path$of$right$understanding$and$true$love,$leading$to$healing,$transformation,$and$happiness$for$ourselves$ and$for$the$world.$To$practice$the$Five$Mindfulness$Trainings$is$to$cultivate$the$insight$of$interbeing,$or$Right$ View,$which$can$remove$all$discrimination,$intolerance,$anger,$fear,$and$despair.$If$we$live$according$to$the$ Five$Mindfulness$Trainings,$we$are$already$on$the$path$of$a$bodhisattva.$Knowing$we$are$on$that$path,$we$are$ not$lost$in$confusion$about$our$life$in$the$present$or$in$fears$about$the$future.$ %
Reverence!For!Life! Aware%of%the%suffering%caused%by%the%destruction%of%life,%I%am%committed%to%cultivating%the% insight%of%interbeing%and%compassion%and%learning%ways%to%protect%the%lives%of%people,% animals,%plants,%and%minerals.%I%am%determined%not%to%kill,%not%to%let%others%kill,%and%not%to% support%any%act%of%killing%in%the%world,%in%my%thinking,%or%in%my%way%of%life.%Seeing%that% harmful%actions%arise%from%anger,%fear,%greed,%and%intolerance,%which%in%turn%come%from% dualistic%and%discriminative%thinking,%I%will%cultivate%openness,%nonQdiscrimination,%and%nonQ attachment%to%views%in%order%to%transform%violence,%fanaticism,%and%dogmatism%in%myself% and%in%the%world.%
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True!Happiness! Aware%of%the%suffering%caused%by%exploitation,%social%injustice,%stealing,%and%oppression,%I%am% committed%to%practicing%generosity%in%my%thinking,%speaking,%and%acting.%I%am%determined% not%to%steal%and%not%to%possess%anything%that%should%belong%to%others;%and%I%will%share%my% time,%energy,%and%material%resources%with%those%who%are%in%need.%I%will%practice%looking% deeply%to%see%that%the%happiness%and%suffering%of%others%are%not%separate%from%my%own% happiness%and%suffering;%that%true%happiness%is%not%possible%without%understanding%and% compassion;%and%that%running%after%wealth,%fame,%power%and%sensual%pleasures%can%bring% much%suffering%and%despair.%I%am%aware%that%happiness%depends%on%my%mental%attitude%and% not%on%external%conditions,%and%that%I%can%live%happily%in%the%present%moment%simply%by% remembering%that%I%already%have%more%than%enough%conditions%to%be%happy.%I%am%committed% to%practicing%Right%Livelihood%so%that%I%can%help%reduce%the%suffering%of%living%beings%on% Earth%and%reverse%the%process%of%global%warming.% %
True!Love! Aware%of%the%suffering%caused%by%sexual%misconduct,%I%am%committed%to%cultivating% responsibility%and%learning%ways%to%protect%the%safety%and%integrity%of%individuals,%couples,% families,%and%society.%Knowing%that%sexual%desire%is%not%love,%and%that%sexual%activity% motivated%by%craving%always%harms%myself%as%well%as%others,%I%am%determined%not%to%engage% in%sexual%relations%without%true%love%and%a%deep,%longQterm%commitment%made%known%to%my% V1%–%Nov%2013%
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Wake%Up%Sangha%Seeding%Guide% family%and%friends.%I%will%do%everything%in%my%power%to%protect%children%from%sexual%abuse% and%to%prevent%couples%and%families%from%being%broken%by%sexual%misconduct.%Seeing%that% body%and%mind%are%one,%I%am%committed%to%learning%appropriate%ways%to%take%care%of%my% sexual%energy%and%cultivating%loving%kindness,%compassion,%joy%and%inclusiveness%–%which% are%the%four%basic%elements%of%true%love%–%for%my%greater%happiness%and%the%greater% happiness%of%others.%Practicing%true%love,%we%know%that%we%will%continue%beautifully%into%the% future.%
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Loving!Speech!and!Deep!Listening! Aware%of%the%suffering%caused%by%unmindful%speech%and%the%inability%to%listen%to%others,%I%am% committed%to%cultivating%loving%speech%and%compassionate%listening%in%order%to%relieve% suffering%and%to%promote%reconciliation%and%peace%in%myself%and%among%other%people,%ethnic% and%religious%groups,%and%nations.%Knowing%that%words%can%create%happiness%or%suffering,%I% am%committed%to%speaking%truthfully%using%words%that%inspire%confidence,%joy,%and%hope.% When%anger%is%manifesting%in%me,%I%am%determined%not%to%speak.%I%will%practice%mindful% breathing%and%walking%in%order%to%recognize%and%to%look%deeply%into%my%anger.%I%know%that% the%roots%of%anger%can%be%found%in%my%wrong%perceptions%and%lack%of%understanding%of%the% suffering%in%myself%and%in%the%other%person.%I%will%speak%and%listen%in%a%way%that%can%help% myself%and%the%other%person%to%transform%suffering%and%see%the%way%out%of%difficult% situations.%I%am%determined%not%to%spread%news%that%I%do%not%know%to%be%certain%and%not%to% utter%words%that%can%cause%division%or%discord.%I%will%practice%Right%Diligence%to%nourish%my% capacity%for%understanding,%love,%joy,%and%inclusiveness,%and%gradually%transform%anger,% violence,%and%fear%that%lie%deep%in%my%consciousness.%
! Nourishment!and!Healing! Aware%of%the%suffering%caused%by%unmindful%consumption,%I%am%committed%to%cultivating% good%health,%both%physical%and%mental,%for%myself,%my%family,%and%my%society%by%practicing% mindful%eating,%drinking,%and%consuming.%I%will%practice%looking%deeply%into%how%I%consume% the%Four%Kinds%of%Nutriments,%namely%edible%foods,%sense%impressions,%volition,%and% consciousness.%I%am%determined%not%to%gamble,%or%to%use%alcohol,%drugs,%or%any%other% products%which%contain%toxins,%such%as%certain%websites,%electronic%games,%TV%programs,% films,%magazines,%books,%and%conversations.%I%will%practice%coming%back%to%the%present% moment%to%be%in%touch%with%the%refreshing,%healing%and%nourishing%elements%in%me%and% around%me,%not%letting%regrets%and%sorrow%drag%me%back%into%the%past%nor%letting%anxieties,% fear,%or%craving%pull%me%out%of%the%present%moment.%I%am%determined%not%to%try%to%cover%up% loneliness,%anxiety,%or%other%suffering%by%losing%myself%in%consumption.%I%will%contemplate% interbeing%and%consume%in%a%way%that%preserves%peace,%joy,%and%wellQbeing%in%my%body%and% consciousness,%and%in%the%collective%body%and%consciousness%of%my%family,%my%society%and% the%Earth.%
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Additional Resources Wake!Up! Wake%Up%International%Website% Videos%from%Wake%Up%% Wake%Up%International%Facebook% Wake%Up%Twitter% Prezi%about%Wake%Up%% Plum!Village! Thich%Nhat%Hanh%Audio% Plum%Village%Vimeo% Plum%Village%YouTube% SanghaPbuilding! Thich%Nhat%Hanh%Foundation’s%Sangha%in%a%Box%StartQup%Kit% UK%Community%of%Interbeing’s%Manual%of%Practice% World%Beat%Sangha’s%New%Sangha%Handbook%%
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