Breath Meditation – Simple Instructions Anyone Can Follow


“The technique I’ll be teaching is breath meditation.
It’s a good topic no matter what your religious background.
As my teacher once said, the breath doesn’t belong to Buddhism or Christianity or anyone at all.
It’s common property that anyone can meditate on.”
~Thanissaro Bhikkhu in

Here’s a link to very simple instructions on breath meditation: Basic Breath Meditation Instructions by Thanissaro Bhikkhu

©1993 Thanissaro Bhikkhu

Neither anger feel nor sorrow…


Lines from Alexander Pushkin

Neither anger feel nor sorrow
At the mean tricks life can play.
Bear the anguish of today:
Joy shall surely dawn tomorrow.

It’s the future quickens hearts;
It’s the present is depressing:
All is fleeting, all departs,
And, when gone, receives our blessing.


Translated by Peter Tempest

Mindculture for Kids and Adults – New Facebook Page

Mindculture for Kids and Adults - My New Facebook Page
Mindculture for Kids and Adults – My New Facebook Page

Dear All, I started a new Facebook page, Mindculture for Kids and Adults.

Your mind is your greatest asset.
This page is dedicated to sharing info on the art and science of mind culture from cradle to grave.

If your focus in self improvement is business oriented, you may also want to visit my Business Trainer Sri Lanka Facebook page.

Please visit, like and follow. And share the good news with your friends and family.




Research on Happiness and Bad Decisions…. from Dan Gilbert


Research shows that when we (humans) make decisions, we tend to focus on what we’re getting and forget about what we are forgoing.

I was just going to share this interesting article–Buried by bad decisions–by Dan Gilbert with you. But then I happened upon Dan Gilbert’s TED Talks:


You can access them all at Dan Gilbert’s Ted page.

Enjoy the article. Its really interesting. Enjoy the talks, I am yet to complete all three. But I’ve watched the first one some time ago.

When somone is upset, your initial response matters


A women under stress is not immediately concerned with finding solutions to her problems but rather seeks relief by expressing herself and being understood.~John Gray

And not just women, this applies to everyone. I read in The Happiest Toddler on the Block how it applies to kids and adults alike.

When somene is upset, they go ‘ape’ and their brains revert back to relying on primitive brain responses. This is the natural human response to stress. Logic does not work then. The kindest thing to do is to show sympathy in a way that your friend (or child or whoever is upset) cool down, by showing you care, that you understand.

So when a friend or your partner says “My boss is terrible. Illogical, I’ve had enough, I wish I could leave this job!” or something similar about any aspect of life, don’t reciprocate with “Yes I’ve had a bad day at work also. We should both look for jobs.” That makes you come out as insensitive. Lacking understanding. In toddlers it makes their moods worse.

Instead sympathize with a phrase like, “I know, it must be so difficult for you…” Afterwards when the upset person cools down, you can talk about things, with a clearer perspective.

I leave you with a quote by Mister Rogers:

In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers.
~Fred Rogers in The World According to Mister Rogers: Important Things to Remember

Read Stress, Don’t Let it Overpower You, a collection of inspirational stress quotations in my other blog.


Taking The Long View

From “Food for Thought” By Ajaan Lee Dhammadharo (Phra Suddhidhammaransi Gambhiramedhacariya) translated from the Thai byThanissaro Bhikkhu

August 4, 1957

Most of us tend to concern ourselves only with short, small, and narrow things. For instance, we think that there isn’t much to human life — we’re born and then we die — so we pay attention only to our stomachs and appetites. There’s hardly anyone who thinks further than that, who thinks out past death. This is why we’re short-sighted and don’t think of developing any goodness or virtues within ourselves, because we don’t see the truth and the extremely important benefits we’ll gain from these things in the future.


Actually, the affairs of each person are really long and drawn out, and not at all short. If they were short, we’d all know where we came from and how we got where we are. The same would hold true for the future: If our affairs were really a short story, we’d know where we’re going and what we’ll be after death.

You can read the rest of Taking the Long View at

Things as They Are: Talks on Training the Mind

Things as They Are: A Collection of Talks on the Training of the Mind

By Venerable Acariya Maha Boowa Ñanasampanno
Translated from the Thai by Thanissaro Bhikkhu

“Just as if there were a pool of water in a mountain glen
clear, limpid, and unsullied

where a man with good eyes standing on the bank

could see shells, gravel, and pebbles,
and also shoals of fish swimming about and resting,
and it would occur to him,

‘This pool of water is clear, limpid, and unsullied.

Here are these shells, gravel, and pebbles,

and also these shoals of fish swimming about and resting;

‘so too, the monk discerns as it actually is,

that ‘This is stress…

This is the origin of stress…

This is the stopping of stress…

This is the way leading to the stopping of stress…

These are mental effluents…

This is the origin of mental effluents…

This is the stopping of mental effluents…

This is the way leading to the stopping of mental effluents.’

His heart, thus knowing, thus seeing,

is released from the effluent of sensuality,

released from the effluent of becoming,

released from the effluent of unawareness.

With release, there is the knowledge, ‘Released.’

He discerns that, ‘Birth is no more,

the holy life is fulfilled, the task done.

There is nothing further for this world.’


“This, great king, is a reward of the contemplative life,

visible here and now,

more excellent than the previous ones and more sublime.

And as for another visible reward of the contemplative life,

higher and more sublime than this, there is none.”


— Samaññaphala Sutta,  Digha Nikaya

© 1996

You can read the complete text of Things as They Are: A Collection of Talks on the Training of the Mind at