All sufferings are caused by separations, discriminations, or duality. That's because the separation between oneself and others cause all afflictions such as fear, anger and despair. And the root cause of such separations and discriminations is thoughts and notions created by human brain. In this book, I will share the "concrete practice methods to stop thinking" and the "concrete practice methods for the extinction of all notions" and explain their details. These methods have been verified through my own experience and many of them are based on the teachings of Thich Nhat Hanh, namely the teachings of Buddha. It is my great pleasure if you will awaken true self, touch the wonders of life in the present moment and be filled with peace, joy and happiness through the practice.

1. How to Awaken YoursHow to Awaken YoursHow to Awaken YoursHow to Awaken Yourselfelfelfelf
---- The way of mindful livingThe way of mindful livingThe way of mindful livingThe way of mindful living ----
Hitoshi TsuchiyamaHitoshi TsuchiyamaHitoshi TsuchiyamaHitoshi Tsuchiyama

2. FOREWORD
All sufferings arise from distinctions, separations
and discriminations. That's because separating
oneself from others brings about confrontations with
others and causes afflictions such as fear, loneliness,
anxiety, anger, hatred and despair.
What are the concrete root causes of distinctions,
separations and discriminations? They are caused
by notions, views, ideas, words and beliefs which are
created by the human head (left brain). These are for
"distinctions". For example, our wrong view that is "I
am special, separate and superior to others", will
cause unnecessary afflictions and wrong thinking
and prevent us from touching deeply the reality as it
is. In order to touch the reality deeply, notions and
ideas are rather harmful. Because afflictions arise
through separations caused by notions and ideas
and will cause illusions or delusions through mental
projection.

3. By the way, how about other animals, plants and
minerals? They have never created notions, views,
ideas, words, belief...etc. So, they do not make any
distinctions, nor separations, nor discriminations at
all. Therefore, they can live in peace and don't suffer
from afflictions such as fear, loneliness, anxiety,
anger, hatred and despair.
Then, if we humans throw away all notions and
words, we won't separate ourselves from others and
have to suffer from afflictions. We will be able to
return to the wild life like animals and plants and
feel calm and peaceful to live a life filled with joy and
happiness. However, it must cause great confusion
among us in the phenomenal world with space and
time. To throw away words means to stop speaking,
writing and reading, so it's easy to imagine what will
happen. If we abandon the communication methods,
we will be obliged to go back to the primitive lifestyle
all of a sudden because all schools and working
places will disappear. It is needless to say that it is
almost impossible for modern people to do so.

4. Therefore, if we can stop thinking without
throwing away all notions and words in the
phenomenal world, it is the most realistic solution. It
means "non-thinking". It sounds easy but humans
have a habit of unconscious thinking. So, many
people may predict that it is easier said than done.
However, the concrete and easy method which will
be explained later on has already been established.
So, it's worth a try. That's because we will obtain the
same effects as throwing away all notions if we can
practice "non-thinking". Meanwhile, if we use the
skillful means which will be explained later on, the
extinction of all notions and words is also possible.
If we stop thinking, we can touch the reality as it
is and realize the wonders of life. That realization
enables us to generate the life energy, so we will be
able to recognize what is going on inside and around
us through that energy. And we will attain insights
by looking deeply. Insights are something like
intuitions or inspirations which arise from within us.
Thanks to insights, we can see through the true
nature of reality without thinking. So, non-thinking

5. never puzzles us and rather enables us to
understand the true nature of things sharply.
And at the same time we attain insight of the root
cause of sufferings from afflictions, we can generate
compassion and transform our sufferings from
afflictions to peace, joy and happiness through the
energy of compassion. Once we understand the root
cause of our suffering, we will not experience the
same suffering from that time on.
Exactly, non-thinking may help us revive the
intuition as a wild animal. In other words, the effect
of non-thinking may be to switch our left brain to
our right brain and subconscious, or may be to
switch our thoughts to our insights. Because the
study of the brain and consciousness has just begun,
we can't prove scientifically yet at the present stage.
But the experiments to measure the effects of
meditation by brain science and the study on
consciousness by quantum physics have been
progressed. So, I feel that we will be able to prove
the inner world scientifically in the future.

6. I mentioned that the extinction of all notions and
words is also possible if we use a skillful means. But
the difference with just stopping thinking is the
duration of the effect. In case of just stopping
thinking, we will be back to our original state within
a few weeks if we quit our practice to stop thinking.
That's why we need to continue to practice to stop
thinking if we want to sustain the effect. Meanwhile,
if we have achieved the extinction of all notions, the
effect will last forever without having to continue
the practice.
Then, I will share the "concrete practice methods
to stop thinking" and the "concrete practice methods
for the extinction of all notions" and explain their
details. It is my great pleasure if your daily life will
be much livelier and you will be filled with peace, joy
and happiness through the practice. Please bear in
mind that the concrete practice methods have been
verified through my own experience and many of
them are based on the teachings of Thich Nhat Hanh,
namely the teachings of Buddha.

7. August, 2015
Hitoshi Tsuchiyama
Contents aren’t shown in this preview.
To read the whole pages, you can buy at URL below.
(Amazon)
http://www.amazon.com/dp/B014NYEP04
http://www.amazon.com/dp/B014NYESNI
(Now available at Amazon from both URL above!)

8. CONTENTS
FOREWORD
Chapter 1 Concrete practice method to stop thinking
(1) Mindful breathing
(2) Commentary by Thich Nhat Hanh
(3) Outline of “16 exercises on mindful breathing”
(4) Being with In-breath and Out-breath
(5) Following In-breath and Out-breath
(6) Being aware of Body
(7) Calming Body
(8) Generating Joy
(9) Generating Happiness
(10) Being with Pain
(11) Calming Pain
(12) Aware of Mental Formations
(13) Gladdening Mental Formations
(14) Concentrating Mental Formations
(15) Liberating Mental Formations
(16) Gatha (verse) at Plum Village
(17) Subject of mind
(18) Walking meditation (mindful walking)

9. (19) Other mindful actions
(20) Sangha community
Chapter 2 Concrete practice method for extinction of
all notions
(1) Contemplating Impermanence
(2) Contemplating Non-craving
(3) Contemplating Extinction of all notions (nirvana)
(4) Contemplating Letting go
(5) Three Doors of Liberation
(6) 9 levels of Meditative Concentration
Chapter 3 Whole picture of enlightenment
(1) What is enlightenment?
(2) Ego
(3) Temporary true self
(4) Full time true self
Chapter 4 Reason of living as ego
(1) Relation with parents in babyhood
(2) Notions
(3) Habit of thinking

10. Chapter 5 How to release ego
(1) Mindfulness
(2) Mindfulness and Concentration for Insight
(3) Transcending the duality
(4) Extinction of all notions
Chapter 6 Steps for awakening yourself
(1) Steps for enlightenment
(2) Commentary on each step
Chapter 7 Evolution of humanity
(1) Steps for evolution of humanity
(2) Commentary on each step
Chapter 8 Two worlds and two truths
(1) Two worlds
(2) Two truths
APPENDICES
(1) 3 versions of oneself
(2) Genetic ancestors and spiritual ancestors
AFTERWORD

11. AFTERWORD
In the historical dimension, or the phenomenal
world which has space and time, every phenomenon
is not the objective reality. That's because every
phenomenon is the object of our mind. The object of
our mind means the object of our perceptions and
the object of our perceptions means our perceptions.
So, the perceiver and the perceived (object of
perception) are the same. In other words, the
perceived (object of perception) is the perceiver's
creation. Therefore, if the perceiver is ego (separate
self), everything the perceiver sees is own mental
projection, namely an illusion. But if the subject is
true self (non-separate self), everything the subject
sees is the reality as it is. Because true self never
thinks, there is no room for the perception to
function. So, true self can reflect the reality as it is.
Everything depends on who we are.
Ego who separates oneself from others has wrong
views or perceptions, which cause unnecessary

12. afflictions and the wrong thinking. On the other
hand, true self who doesn't separate oneself from
others has right views or the right perceptions in the
sense that true self doesn't have all views and all
perceptions. For an example, "I am special and
separate" is the wrong views because it causes
separation between oneself and others. So, those
who have these views are proved to be ego. However,
even such ego can attain insight, or the right view if
ego becomes mindful and concentrated. And if that
right view becomes solid in us, we will be able to
have the right thinking.
Thich Nhat Hanh said, "Right thinking reflects
the way things are. Wrong thinking causes us to see
in an 'upside-down way'" and "Non-thinking is there.
We are in deeper contact with reality, free of words
and concepts." Therefore, right thinking means
non-thinking. Surely, all animals, plants and
minerals may be able to touch the reality deeply,
because they don't think and they are always
mindful. All the elements of humans, animals,
plants and minerals are the same, as water, air,

13. earth and sunshine. So, we are all the same, as the
whole cosmos. I feel that we humans must learn
more from animals, plants and minerals.
All animals, plants and minerals don't think, so
they are always mindful. They have never created
notions, ideas, views, beliefs, words like silly
humans. Therefore, they don't have to suffer from
separations or discriminations at all. And they don't
need to waste their precious time and energy to
throw away all notions, ideas, views, beliefs, words.
They don't need to gain intelligence to throw them
away. They can touch the wonders of life without
making efforts and enjoy their simple life. In this
sense, it's no exaggeration to say that all animals,
plants and minerals have been enlightened since
their manifestation.
On the other hand, how silly we humans are!
Because we humans had created notions, we have
been suffering from unnecessary afflictions. And we
are practicing hard to gain experience and
intelligence for throwing away all notions. And after

14. much struggle was, we attain enlightenment finally.
We humans may be silly creatures who stir up
trouble in order to be rewarded for solving it.
However, Buddha found out a concrete solution to
this problem and shared it for us beautifully 2,600
years ago. That is mindfulness, concentration and
insight which I showed you in this book. How can we
keep from making use of such a concrete, effective,
simple and easy method in our daily life? Full
enlightenment through the extinction of all notions
may not be so easy but everyone can master mindful
breathing and walking meditation right now in
order to stop thinking. It is truly a miracle for us to
be able to touch the wonders of life, feel joyful and
peaceful, become healthy mentally and physically by
the life energy through one mindful in-breath only.
Furthermore, if we can touch the conventional truth
deeply through mindfulness, concentration and
insight, we will be able to understand the ultimate
truth also. So, dwelling in nirvana like the Buddha
right here and now is not altogether a dream.

15. August, 2015
Hitoshi Tsuchiyama
Contents aren’t shown in this preview.
To read the whole pages, you can buy at URL below.
(Amazon)
http://www.amazon.com/dp/B014NYEP04
http://www.amazon.com/dp/B014NYESNI
(Now available at Amazon from both URL above!)

16. [Author’s profile]
Hitoshi Tsuchiyama
Hitoshi Tsuchiyama received Bachelor of Laws from
Waseda University in Tokyo and worked for a
leading trading company and some other companies
located in Tokyo in Grain Trading, Global Human
Resources Management, Business Investment, and
Corporate Planning. Through his experience, he
deeply feels the abuses of extreme materialism, so
he is studying methods to create essential spiritual
value for humans. For true peace, joy and happiness,
he is convinced that awakening true self is essential.
That's why he wrote this book to share a concrete
method with immediate effects in easy-to-read way.

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18. How to Awaken YourselfHow to Awaken YourselfHow to Awaken YourselfHow to Awaken Yourself
―――― The way of mindful livingThe way of mindful livingThe way of mindful livingThe way of mindful living ――――
--------------------------------------------------------------
Published on August 30, 2015
Author Hitoshi Tsuchiyama
compassion5151@yahoo.co.jp
Publisher Hitoshi Tsuchiyama
compassion5151@yahoo.co.jp
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© Copyright 2015, Hitoshi Tsuchiyama.
All rights reserved