The Dalai Lama’s Little Book of Wisdom. Литагент HarperCollins USD

mind and to make the distinction between beneficial and harmful states of mind. Once you can recognize the value of good states of mind, you can increase or foster them.

      Buddha taught the principles of the Four Noble Truths and these form the foundation of the Buddha Dharma. The Third Noble Truth is cessation. In this context cessation means the state of mind or mental quality which, through practice and effort, ceases all the negative emotions. It is a state in which the individual has reached a perfected state of mind which is free from the effects of various afflictive and negative emotions and thoughts.

      The state of true cessation is, according to Buddhism, the refuge that all practising Buddhists seek. The reason one seeks refuge in the Buddha, is not because Buddha was from the beginning a special person, but because Buddha realized the state of true cessation.

      Generally speaking, in Buddhist literature, a negative emotion or thought is defined as ‘a state which causes disturbance within one’s mind’. These afflictive emotions and thoughts are factors that create unhappiness and turmoil within us. Emotion in general is not necessarily something negative. At a scientific conference which I attended along with many psychologists and neuro-scientists, it was concluded that even Buddhas have emotion, according to the definition of emotion found in various scientific disciplines. So karuna (infinite compassion or kindness) can be described as a kind of emotion.

      Naturally emotions can be positive and negative. However, when talking about anger, etc., we are deal-ing with negative emotions. Negative emotions are those which immediately create some kind of unhappiness or uneasiness and which, in the long run, create certain actions. Those actions ultimately lead to harm to others and this brings pain or suffering to oneself. This is what we mean by negative emotions.

      In Tantric practice there are meditative techniques which enable the transformation of the energy of anger. This is the reason behind the wrathful deities. On the basis of compassionate motivation, anger may in some cases be useful because it gives us extra energy and enables us to act swiftly. However, anger usually leads to hatred and hatred is always negative. Hatred harbours ill will.

      I usually analyse anger on two levels: on the basic human level and on the Buddhist level. From the human level, without any reference to a religious tradition or ideology, we can look at the sources of our happiness: good health, material facilities and good companions. Now from the stand-point of health, negative emotions such as hatred are very bad.

      Your mental state should always remain calm. Even if some anxiety occurs, as it is bound to in life, you should always be calm. Like a wave, which rises from the water and dissolves back into the water, these disturbances are very short, so they should not affect your basic mental attitude. If you remain calm your blood pressure and so on remains more normal and as a result your health will improve.

      Some of my close friends have high blood pressure, yet they never come near to having crises in their health and they never feel tired. Over the years I have met some very good practitioners. Meanwhile, there are other friends who have great material comfort yet, when we start to talk, after the initial few nice words, they begin to complain and grieve. In spite of their material prosperity, these people do not have calm or peaceful minds. As a result, they are always wor-rying about their digestion, their sleep, everything! Therefore it is clear that mental calmness is a very important factor for good health.

      The second source of happiness comes from our ma-terial facilities. Sometimes when I wake up in the early morning, if my mood is not very good, then when I look at my watch I feel uncomfortable because of my mood. Then on other days, due perhaps to the previous day’s experience, when I wake up my mood is pleasant and peaceful. At that time, when I look at my watch I see it as extraordinarily beautiful. Yet it is the same watch, isn’t it? The difference comes from mental attitude. Whether our use of our material facilities provides genuine satisfaction or not depends on our mental attitude.

      It is bad for our material possessions if our mind is dominated by anger. To speak again from my own experience, when I was young I sometimes repaired watches. I tried and failed many times. Sometimes I would lose my patience and hit the watch! During those moments, my anger altered my whole attitude and afterwards I felt very sorry for my actions. If my goal was to repair the watch, then why did I hit it on the table? Again you can see how one’s mental attitude is crucial in order to utilize material facilities for one’s own genuine satisfaction or benefit.

      The third source of happiness is our companions. It is obvious that when you are mentally calm you are honest and open-minded. Even if there is a big difference of opinion, you can communicate on a human level. You can put aside these different opinions and communicate as human beings. I think that is one way to create positive feelings in other people’s minds.

      I think that there is more value in genuine human feeling than in status and so on. I am just a simple human being. Through my experience and mental discipline, a certain new attitude has developed. This is nothing special. You, who I think have had a better education and more experience than myself, have more potential to change within yourself. I come from a small village with no modern education and no deep awareness of the world. Also, from the age of 15 or 16 I had an unthinkable sort of burden.

      Each of you should feel that you have great potential and that, with self-confidence and a little more effort, change really is possible if you want it. If you feel that your present way of life is unpleasant or has some difficulties, then don’t look at these negative things. See the positive side, the potential, and make an effort.

      So, as far as our contact with fellow human beings is concerned, our mental attitude is very crucial. Even for a non-believer, just a simple honest being, the ultimate source of happiness is in our mental attitude. Even if you have good health, material facilities used in the proper way and good relations with other human beings, the main cause of a happy life is within.

      Now you can see how to minimize anger and hatred. First, it is extremely important to realize the negativeness of these emotions in general, particularly hatred. I consider hatred to be the ultimate enemy. By ‘enemy’ I mean the person or factor which directly or indirectly destroys our interest. Our interest is that which ultimately creates happiness.

      We can also speak of the external enemy. For example, in my own case, our Chinese brothers and sisters are destroying Tibetan rights and, in that way, more suffering and anxiety develops. But no matter how forceful this is, it cannot destroy the supreme source of my happiness, which is my calmness of mind. This is something an external enemy cannot destroy. Our country can be invaded, our possessions can be destroyed, our friends can be killed, but these are secondary for our mental happiness. The ultimate source of my mental happiness is my peace of mind. Nothing can destroy this except my own anger.

      Moreover, you can escape or hide from an external enemy and sometimes you can even cheat the enemy. For example, if there is someone who disturbs my peace of my mind, I can escape by locking my door and sitting quietly alone. But I cannot do that with anger! Wherever I go, it is always there. Even though I have locked my room, the anger is still inside. Unless you adopt a certain method, there is no possibility of escape. Therefore, hatred or anger – and here I mean negative anger – is ultimately the real destroyer of my peace of mind and is therefore my true enemy.

      Some people believe that to suppress emotions is not good, that it is much better to let it out. I think there are differences between various negative emotions. For example, with frustration, there is a certain frustration which develops as a result of past events. Sometimes if you hide these negative events, such as sexual abuse, then consciously or unconsciously this creates problems. Therefore, in this case it is much better to express the frustration and let it out.

      However, according to our experience with anger, if you do not make an attempt to reduce it, it will remain with you and even increase. Then even with small incidents you will immediately get angry. Once you try to control or discipline your anger, then eventually even big events will not cause anger.

      When anger comes there is one important technique to help you keep your peace of mind. You should not become dissatisfied or frustrated, because this is the cause of anger and hatred. There is a natural connection between cause and