In order for a lotus to grow, it's seed must be planted in mud. Mud doesn't smell very good, but the Lotus, once grown, looks and smells Beautiful.  

In order to enjoy the beauty of the lotus, you must endure the unpleasantness of the mud.  In other words, when we suffer, we tend to think that suffering is all there is at that moment and happiness belongs to another time or place.  But where there is no suffering, there can be no recognition of happiness either.  So we must try to learn to live in a presence of both happiness and suffering in order to enjoy life more.

If you can recognize and accept your pain, without running away from it, you will discover that although there is pain, there can also be joy at the same time.  So our suffering is like the Mud and our joyful times can be considered the Lotus.  Suffering can be physical or mental or both, but all suffering manifests somewhere in the body.  To begin to eliminate the effects, we must acknowledge it’s there and allow our body and mind to rest, in order for healing to be possible. Mindfulness and Meditation are tools to help heal your body and mind through breath, rest and outlook.  

If we learn how to take care of our suffering, we not only suffer much less, we create more happiness around us and in the world.

The process of healing can begin in as simple a way as Breathing!
When bringing our mind to the present and focusing our attention on the in and out breath, we unite our mind and body.  As you continue to breathe in and out mindfully, you maintain a state of presence and freedom.  Clearing your mind, healing your body

Mindful Breathing helps to alleviate suffering, cultivating happiness, 
kindness, love, compassion and generosity.

So many of us stay busy with diversions, to avoid suffering, despair, anger, loneliness and so forth.  But if we don't care for ourselves, how do we offer care to others.  That's why we must stop running and practice the work of returning to our minds and bodies, through the breath and stillness.

Each of us has the capacity for compassion and understanding within us.  But we must be reminded to acknowledge and practice it.  Thay Hanh offers the idea of "inviting a bell"  to be part of our regular awakening and a guide home to ourselves.  I have been taught to and have taught others that when you hear the sound of a bell, take a moment to come home to yourself, enjoy a few cleansing breaths in and out, relaxing your mind and body, offering yourself a touch of happiness.  

A Mantra to help you as you learn, can be:
Breathing in, I know I am breathing in.  
Breathing out, I smile

Some suffering belongs to us, some may be transmitted by our parents or ancestors.  If you have suffering you can't understand, look deeply, you may see it was handed down.  When we acknowledge and work on the suffering of the past, 
we can often avoid passing this suffering to our children and their children.  Allow yourself time to look deeply, during your times of meditation.

Do you go through life without conscious awareness? Do you consider if the path you are on is fulfilling your goals?  Do you postpone happiness today, believing it will be there in the future?  
Use your meditation time and breath to consider your conditions of happiness.  Look at your aspirations and obtain insight.  Stop running and create the habit of slowing your mind and body, to maximize your happiness and health and to reach your goals.

Practice looking at yourself and others without blame or criticism in your eyes.  When you look closely with compassion, you see things differently, you speak differently and it becomes transformative and healing for you while also easing the pain of others. 

To stay present on your path, review these thoughts from time to time

Do I Know Thyself?
Consider the conditions that cause you to be who you are.

Love Thyself?
Understand who you are, accept yourself, your suffering and happiness. 

Accept yourself as you are
And May I be One who practices Loving all beings

Happiness is impermanent, like everything else
You must feed your happiness, nourish it, condition our minds and the five practices of letting go, offer a map to success. 

Letting Go
There is a special kind of joy that comes from letting go.

What THINGS are crucial to your well being? 
Perhaps try to release one or two in hopes of finding more joy. 

Invite Positive Seeds
Practice giving positive attention to the wholesome qualities within yourself.  When suffering, invite the seed of the opposite nature to come up.  Water the good seeds, refrain from watering the negative seeds.  Don't ignore suffering, simply allow the positive to flourish more so. 

Mindfulness Based Joy
Mindfulness helps us be in touch with suffering and embrace and transform it.  It also helps us see the wonders of life, including our own body and it's well being.  Remember to Feel Lucky, Joyful and Happy when taking moments to Breath In And Out, throughout your day. Mindfulness and Mindful Breathing can be sources of happiness.

Concentration
Concentration has the power to break through, burn away affliction that make you suffer and allow joy and happiness to come in.  Staying in the present moment takes concentration.  Worries and anxiety are always there, ready to take over.  Acknowledge them and use concentration to return to the present moment.

Insight
Insight is seeing what is there. Gratitude & Clarity can liberate us from Jealousy, anger, etcetera and allow us to feel happiness.  We all have insight, we just don't always use it.  When our life is good, we must remember the past, when it was difficult and vice versa. Insight can be our guide for both joy and suffering.

Borrowing Mindfulness, Presence for Others, A Mindful Community
The Collective energy of mindfulness and compassion with and among others, can be very strong.  Be an example to others.  Water the seeds of others and watch them bloom, while feeling joy bloom within you at the same time.

Keep in mind Right Action
The act of doing what you can to lessen the suffering in your
community and the world.  It minimizes seeds of sorrow within us.

The Art of Happiness
Cultivating mindfulness, concentration and insight to transform
suffering into happiness.  

Now, While Breathing In and Out Naturally, trying to breathe only through your nose, but not letting the practice of doing so be a distraction, please enjoy this Guided Meditation in your own way. Sitting up, lying down, eyes open, Eyes softly closed.