The Art of Happiness: A Handbook for Living

by Dalai Lama XIV

ultimate happiness

depends on eliminating our negative behaviors and mental states – things like anger, hatred, greed, and so on . . .’

And in the same way, through proper training we can gradually reduce our negative emotions and increase positive states of mind such as love, compassion, and forgiveness.’

Because of this capacity to adopt a different perspective, we can isolate parts of ourselves that we seek to eliminate and do battle with them.

negative states of mind,

Nyon Mong in Tibetan,

Klesha in Sa...

This term literally means “that which afflict...

‘The first premise is that all “deluded” states of mind, all afflictive emotions and thoughts, are essentially distorted, in that they are rooted in misperceiving the actual reality of the situation. No matter how powerful, deep down these negative emotions have no valid foundation. They are based on ignorance. On the other hand, all the positive emotions or states of mind, such as love, compassion, insight, and so on, have a solid basis. When the mind is experiencing these positive states, there is no distortion. In addition, these positive factors are grounded in reality.

They can be verified by our own

experience. There is a kind of grounding and rootedness in reason and understanding; this is not the case with afflictive emotions like anger and hatred. On top of that, all these positive states of mind have the quality that you can enhance their capacity and increase their potential to a limitless degree...

Those kinds of desires are simply based on a feeling of discontentment, of wanting more, even though the things we want aren’t really necessary.

So, in this way we can say that the positive emotions have a firm and valid foundation, and the negative emotions lack this valid foundation.’

‘Now this brings us to the second premise on which we base the claim that our negative emotions can be rooted out and eliminated.

This premise is based on the fact that our positive states of mind can act as antidotes to our negative tendencies and delusory states of mind. So, the second premise is that as you enhance the capacity of these antidotal factors, the greater their force, the more you will be able to reduce the force of the mental and emotional afflictions, the more you will be able to reduce the influences and effects of these things.

‘When talking about eliminating negative states of mind, there is one point that should be borne in mind. Within Buddhist practice, the cultivation of certain specific positive mental qualities such as patience, tolerance, kindness, and so on, can act as specific anti...

afflictive emotions, such as attachment and hatred, are ultimately rooted in ignorance – misconception of the true nature of reality.

that in order to fully overcome all of these negative tendencies, one must apply the antidote to ignorance – the “Wisdom factor.” This is indispensable. The “Wisdom factor” involves generating insight into the true nature of reality.

patience and tolerance act as specific antidotes to anger and hatred,

but we also have a general antidote – insight into the ultimate nature of reality – that acts as an antidote to all of the negative states of mind.

‘The third premise

is that the essential nature of mind is pure.

It is based on the belief that the underlying basic subtle consciousness is untainted by the negative emotions. Its nature is pure, a state which is referred to as “the mind of Clear Light.” That basic nature of the mind is also called Buddha Nature. So, since the negative emotions are not an intrinsic part of...

‘So it is on these three premises that Buddhism accepts that the mental and emotional afflictions can be ultimately eliminated through deliberately cultivating antidotal forces like love, compassion, tolerance, and forg...

‘Yes, that’s the way!’ he enthusiastically responded. ‘I agree with you. Whatever steps, however small, one can take towards learning to reduce the influence of the negative emotions can be very helpful. It can definitely help one live a happier and more satisfying life. However, it is also possible for a layperson to attain high levels of spiritual realization – someone who has a job, a family, a sexual relationship with one’s spouse, and so on. And not only that, but there have been people who didn’t start serious practice until late in life, when they were in their forties, fifties, or even eighties, and yet they were able to become great, highly realized masters.’

we are not accustomed to cultivating positive attributes – love, compassion, patience, generosity – as weapons against all negative emotions and mental states. The Dalai Lama’s method for achieving happiness is based on the revolutionary idea that negative mental states are not an intrinsic part of our minds; they are transient obstacles that obstruct the expression of our underlying natural state of joy and happiness.

The most distinguishing feature of the Dalai Lama’s method of training the mind involves the idea that positive states of mind can act as direct antidotes to negative states of mind. In looking for parallels to this approach in modern behavioral science, cognitive therapy perhaps comes closest.

example, ‘I have worked hard to raise two children, I have a talent for singing, I have been a good friend, I have held down a difficult job, etc.). Investigators have proven that by replacing these distorted modes of thinking with accurate information, one can bring about a change in one’s feelings and improve one’s mood.

And when this fact is combined with recent scientific evidence that we can change the structure and function of the brain by cultivating new thoughts, then the idea that we can achieve happiness through training of the mind seems a very real possibility.

anger,

‘the most hideous and frenzied of all

the emot...

negative emotions,

conceit, arrogance, jealousy, desire, lust, closed mindedness,

hatred and anger are considered to be the greatest evil, because they are the greatest obstacle to developing compassion and altruism, and they d...

anger leads to ill feeling and hatred.

hatred is concerned, it is never positive. It has no benefit at all. It is always totally negative.

hatred: patience and tolerance.

to be able to successfully cultivate patience and tolerance you need to generate enthusiasm, a strong desire to seek it.

Someone who gains victory over hatred and anger through such an arduous process is a true hero.

‘Now, first of all, feelings of anger and hatred arise from a mind that is troubled by dissatisfaction and discontent.

inner contentment and cultivating kindness and compassion.

This brings about a certain calmness of mind that can help prevent anger from arising in the first place. And then when a situation does arise that makes you angry, you should directly confront your anger and analyze it. Investigate what factor...

Then, analyze further, seeing whether it is...

response and especially whether it is constructive or destructive. And you make an effort to exert a certain inner discipline and restraint, actively combating it by applying the antidotes: counteracting these ne...

strong negative emotion that develops,

then you can analyze; you can reason.’

‘Take a time out.’

on. ‘In seeking to eliminate anger and hatred, the intentional cultivation of patience and ...

‘The only factor that can give you refuge or protection from the destructive effects of anger and hatred is your practice of tolerance and patience.’