{"id":515141,"date":"2022-12-26T09:17:28","date_gmt":"2022-12-26T02:17:28","guid":{"rendered":"https:\/\/thailandfoundation.or.th\/?post_type=buddhism_meditatio&#038;p=515141"},"modified":"2025-05-15T18:21:56","modified_gmt":"2025-05-15T11:21:56","slug":"the-secrets-to-a-successful-2024","status":"publish","type":"post","link":"https:\/\/thailandfoundation.or.th\/th\/the-secrets-to-a-successful-2024\/","title":{"rendered":"A Buddhist Guide to New Year: The Secrets to a Successful 2024"},"content":{"rendered":"<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/\u0e20\u0e32\u0e1e\u0e1b\u0e01-1-1024x576.jpg\" alt=\"\" class=\"wp-image-515142\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/\u0e20\u0e32\u0e1e\u0e1b\u0e01-1-1024x576.jpg 1024w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/\u0e20\u0e32\u0e1e\u0e1b\u0e01-1-300x169.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/\u0e20\u0e32\u0e1e\u0e1b\u0e01-1-768x432.jpg 768w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/\u0e20\u0e32\u0e1e\u0e1b\u0e01-1.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n<p><strong>Key points<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Let\u2019s cultivate mental and emotional fortitude through meditation.<span ><\/span><\/li>\n\n\n\n<li>As the New Year 2024 is approaching, it is now a proper time to review with wisdom the year 2023 and to best prepare for the year 2024.<\/li>\n\n\n\n<li>New constructive resolution, determination and sheer willpower for a better life in the New Year 2024 may be a good idea.<\/li>\n\n\n\n<li>If resolution is a theory, then meditation is a practice \u2013 for happiness and success, as well as to create a kind and positive society.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image wp-image-515143\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"820\" height=\"547\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/1.jpg\" alt=\"\" class=\"wp-image-515143\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/1.jpg 820w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/1-300x200.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/1-768x512.jpg 768w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><figcaption class=\"wp-element-caption\">A New Year\u2019s countdown in Bangkok (photo credit: https:\/\/bit.ly\/3j0wSuE)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0Last year, I wrote the article \u2018<a href=\"https:\/\/thailandfoundation.or.th\/th\/buddhism_meditatio\/lets-restart-in-2023-how-to-look-back-at-2022-and-the-secrets-to-a-successful-and-happy-2023\/\"><strong>Let\u2019s Restart in 2023: How to look back at 2022 and the secrets to a successful and happy 2023<\/strong><\/a><strong>\u2019<\/strong>&nbsp;to welcome the year 2023. For the year 2024, I would like to welcome it with this updated article \u2013 with the same aim-to help readers make a happy, prosperous new year again, as well as to help make the society kinder, safer and more just.<\/p>\n\n\n\n<p><strong>Looking back with acceptance and understanding<\/strong><\/p>\n\n\n\n<p>All of us have lived a life in 2022. Some of us may have lived a happy one, yet for some it might have been miserable. In our daily lives we experience both positive moments of satisfaction and negative times of dissatisfaction; our days are filled with good and bad, happiness and sadness. These ups and downs in life are an inescapable fact of life. As such, we should learn to recognize and understand moments as they are.<\/p>\n\n\n\n<p>For the purpose of having a happy feeling, we should also train our mind to realize the nature of the worldly&nbsp;<a href=\"https:\/\/dictionary.cambridge.org\/dictionary\/english\/vicissitudes\">vicissitudes<\/a>&nbsp;\u2013&nbsp;<em>changes that happen at different times during the life or development of someone or something, especially those that result in conditions being worse<\/em>. We are bound to experience gains or losses, dignity or obscurity, praise or blame, and happiness or pain almost all the time. Realizing this, we should then be able to ride the waves of daily ups and downs constructively, that is, to reasonably feel happy with good things in life, and to \u201cshorten\u201d the period of sad time as much as possible, knowing that happy times will soon come.&nbsp;&nbsp;<\/p>\n\n\n\n<p>For the year 2023, we should be satisfied with our life if we can be sure, in the Buddha\u2019s words,\u00a0<em>\u201cDone was duty, done is what to be done<\/em>.\u201d \u00a0However, if in hindsight we saw some shortcomings in our life, we should recognize it for the sake of acknowledging a fact, but not to painfully blame ourselves for failing. In the Buddha\u2019s words again,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>\u201c<\/em><\/strong><em>One shouldn\u2019t chase after the past or place expectations on the future. What is past is left behind; the future is as yet unreached. Whatever one\u2019s work is present, ardently do it today \u2013 do it right now. Whoever lives thus ardently, relentlessly, both day &amp; night, has truly had an auspicious day (or time)<\/em><strong><em>.\u201d<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>We must know that we cannot change the past anymore, but we can always learn from it. Moreover, we must learn to live in the present. We must let go of what is not here and now \u2013 the past and the future.<\/p>\n\n\n\n<p>You may read a relevant article on this excellent advice&nbsp;<a href=\"https:\/\/www.verywellmind.com\/how-do-you-live-in-the-present-5204439\">here<\/a>&nbsp;and watch clips&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=z4t-VUhNSkQ\">here<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=bIeXtgdw2-0\">here<\/a>.<\/p>\n\n\n\n<p><strong>Set New Year\u2019s resolutions and be determined with sheer willpower to carry them out<\/strong><\/p>\n\n\n<div class=\"wp-block-image wp-image-515144\">\n<figure class=\"aligncenter\"><img decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/2.jpg\" alt=\"\" class=\"wp-image-515144\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/2.jpg 768w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/2-225x300.jpg 225w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\">The Buddha preaching a sermon in the 2nd century Gandhara school of art (photo credit: https:\/\/www.pinterest.jp\/pin\/444308319470779499\/)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0This year 2024, let\u2019s make New Year\u2019s resolutions and follow through with determination. Resolutions should not just be for us but also for the people around us.<\/p>\n\n\n\n<p><strong>Firstly<\/strong>, we may make practical use of the Buddha\u2019s advice to cultivate four kinds of resolution<a href=\"https:\/\/thailandfoundation.or.th\/th\/buddhism_meditatio\/the-secrets-to-a-successful-2024\/#_ftn1\"><sup>[1]<\/sup><\/a>&nbsp;in daily life, which are:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><em>Exercise wisdom<\/em>: use your knowledge and experience to make good decisions and judgments;<\/li>\n\n\n\n<li><em>Be truthful<\/em>: strive to be honest and not tell lies;<\/li>\n\n\n\n<li><em>Aim to be a giver<\/em>: help and support those in need, as well as respect and accept others as they are; and,<\/li>\n\n\n\n<li><em>Cultivate emotional and mental fortitude<\/em>: be calm and in control of your emotions.<\/li>\n<\/ol>\n\n\n\n<p><strong>Secondly<\/strong>, we may also try to exercise the Buddha\u2019s \u201cFour Great Efforts\u201d (<em>samm\u0101ppadh\u0101na<\/em>) in daily life:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><em>Restraint<\/em>: learning how to restrain unwholesome feelings and thoughts that have yet to arise<\/li>\n\n\n\n<li><em>Abandonment<\/em>: learning how to abandon unwholesome feelings and thoughts that have already arisen.<\/li>\n\n\n\n<li><em>Development<\/em>: learning how to develop wholesome feelings and thoughts that have yet to arise<\/li>\n\n\n\n<li><em>Protection<\/em>: learning how to protect and perpetuate wholesome feelings and thoughts that have already arisen<\/li>\n<\/ol>\n\n\n\n<p>As you can see, 1 and 3 share similar characteristics in that it asks us to work on things that have yet to arise, while 2 and 4 asks us to work on the things that we already possess. When we possess unwholesome qualities, such as greed, hatred and delusion, we tend to hurt ourselves from the&nbsp;<a href=\"https:\/\/www.verywellmind.com\/how-to-change-negative-thinking-3024843?hid=04bbd48c5973721a143fa7f7c1588a991dcfb192&amp;did=11293689-20231213&amp;utm_source=verywellmind&amp;utm_medium=email&amp;utm_campaign=verywell-mind_newsletter&amp;utm_content=121323&amp;lctg=04bbd48c5973721a143fa7f7c1588a991dcfb192\">negativity<\/a>, and therefore, we must learn to abandon them and find a way to restrain those feelings from arising again. If we can do this, we can break the cycle of negativity in our lives.<\/p>\n\n\n\n<p>On the other hand, we should seek to develop and protect wholesome qualities, which include compassion, truthfulness, and mindfulness. These qualities keep us in a positive mental and emotional state.<\/p>\n\n\n\n<p><strong>Thirdly<\/strong>, we should as well resolve to observe the Buddhist \u201cFive Precepts\u201d, which comprise abstaining from killing, stealing, telling lies, sexual misconduct, and taking intoxicants. A recent scientific study found that&nbsp;<a href=\"https:\/\/www.psychologytoday.com\/intl\/blog\/the-athletes-way\/202212\/buddhist-precepts-reduce-stress-and-buffer-depression-study\">Buddhist precepts reduce stress and buffer depression<\/a>. Living by the precepts is associated with more robust self-control, lower levels of perceived stress, and fewer depressive symptoms. It also reduces the odds of feeling bad about oneself and has the potential to enhance overall well-being. Ethics and morality create a win-win individually and collectively. For society en masse, when large numbers of people live by a moral code, it makes the world safer, kinder, and more just.<\/p>\n\n\n\n<p><strong>Fourthly<\/strong>, we should resolve to meditate regularly to train our mind in order to produce happiness. The Buddha was quoted by\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Prayudh_Payutto\">Bhikkhu P.A. Payutto<\/a>\u00a0in his book\u00a0<a href=\"https:\/\/www.watnyanaves.net\/uploads\/File\/books\/pdf\/a-ma-rit-ta-poj-ja-na_words_of_wisdom_in_buddhism_pali-thai-eng.pdf\">The Nectar of Truth, p. 21<\/a>, as saying, \u201c<em>Taming the mind to be effective is good (because) a tamed mind brings happiness<\/em>\u201d and the Buddha also showed how the mind can bring happiness or suffering, as quoted by\u00a0<a href=\"https:\/\/archive.org\/details\/Dhammapada_201307\/page\/n1\/mode\/2up\">Allan R. Bomhard<\/a>, in the Path of the Dhamma (<a href=\"https:\/\/en.wikipedia.org\/wiki\/Dhammapada\">Dhammapada<\/a>) that,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>\u201c<\/em><\/strong><em>All\u00a0<\/em><a href=\"https:\/\/archive.org\/details\/Dhammapada_201307\/page\/n9\/mode\/2up\"><em>mental phenomena have mind as their forerunner<\/em><\/a><em>; they have mind as their chief; they are mind-made. If one speaks or acts with pure intentions, happiness will follow, like a shadow that never leaves one\u2019s side. On the contrary, if one speaks or acts with evil intentions, suffering will follow, just as the wheels of a cart follow the oxen that pull it along.<\/em><strong><em>\u201d<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n<div class=\"wp-block-image wp-image-515145\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/3-1024x576.jpg\" alt=\"\" class=\"wp-image-515145\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/3-1024x576.jpg 1024w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/3-300x169.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/3-768x432.jpg 768w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/3.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Thai happy families (Photo credit: https:\/\/bit.ly\/3Wppzv0)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0In addition to the intention for the above-mentioned daily good deeds, adopting a SMART approach\u2014Specific, Measurable, Achievable, Relevant, and Time-bound\u2014can significantly enhance your New Year\u2019s resolution achievments. Combining SMART goals with the power of small wins can be a potent strategy for success. As you achieve these small victories, you\u2019ll build momentum and strengthen your self-belief, increasing your chances of achieving your desired outcomes.<\/p>\n\n\n<div class=\"wp-block-image wp-image-518271\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"895\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/celebration-of-victory-1024x895.jpg\" alt=\"\" class=\"wp-image-518271\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/celebration-of-victory-1024x895.jpg 1024w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/celebration-of-victory-300x262.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/celebration-of-victory-768x672.jpg 768w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/celebration-of-victory-1536x1343.jpg 1536w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/celebration-of-victory.jpg 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Celebration for a victory<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0<strong>The two types of meditation and their benefits<\/strong><\/p>\n\n\n\n<p>Meditation is defined by Bhikkhu P.A. Payutto in his book&nbsp;<a href=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2021\/09\/Buddhadhamma.pdf\">Buddhadhamma, p. 1765<\/a>, as \u201cthe state of focused attention on one object.\u201d During meditation (or concentration) the mind is firmly established on one object; attention is not distracted and does not waver.<\/p>\n\n\n<div class=\"wp-block-image wp-image-515146\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"800\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/4.jpg\" alt=\"\" class=\"wp-image-515146\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/4.jpg 600w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/4-225x300.jpg 225w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption class=\"wp-element-caption\">Thai scholar monk Bhikkhu P.A. Payutto (photo credit: https:\/\/bit.ly\/3YAEwfK)<\/figcaption><\/figure><\/div>\n\n\n<p>In more laymen terms, we usually think of meditation as a mental exercise that trains attention and awareness. Its purpose is to curb reactivity to one\u2019s negative thoughts and feelings, which, though they may be disturbing and upsetting and hijack attention from moment to moment, are invariably fleeting.<\/p>\n\n\n\n<p>Out of&nbsp;<a href=\"https:\/\/www.dhammawiki.com\/index.php\/40_meditation_subjects\">forty meditation subjects<\/a>&nbsp;(<a href=\"https:\/\/en.wikipedia.org\/wiki\/Kamma%E1%B9%AD%E1%B9%ADh%C4%81na\">Kammatthana<\/a>), there are two meditation types of particular interest: mindfulness meditation, and Brahmavihara meditation. Mindfulness meditation is the one that most people think of when they think of meditation, requiring concentration. Brahmvihara meditation, however, requires the practitioner to not concentrate, but to cultivate feelings of friendliness (<em>Metta<\/em>), compassion (<em>Karuna<\/em>), sympathetic joy (<em>Mudita<\/em>), and equanimity (<em>Upekkha<\/em>). He or she then diffuses the feelings towards other human and non-human beings.<\/p>\n\n\n\n<p>The objectives or benefits of the Buddhist\u00a0meditation, in the Buddha\u2019s words, are,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201cThis is the chief path for the purification of beings, for passing beyond sorrow and lamentation, for the disappearance of pain and grief, for the attainment of the sublime way, for the realization of\u00a0<\/em><a href=\"https:\/\/buddhistuniversity.net\/courses\/nibbana\"><em>Nibbana.<\/em><\/a><em>\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>On the benefits of\u00a0mindfulness meditation, the Buddha was quoted in Buddhist Meditation in Theory and Practice, pp. 182 and 184, as saying,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201cMonks, this mindfulness of breathing, which one has developed and made much of, has great fruit and great benefit. \u2026 perfect insight knowledge and liberation.\u201d<\/em><strong><em>\u00a0The Buddha even lived by mindfulness meditation as quoted in the same book,\u00a0<\/em><\/strong><em>\u201cMonks, I then used to spend most of my time in this practice of mindfulness meditation, and, as I lived practicing it, neither my body nor my eyes were fatigued. As the result of it, my mind was free from the taints (<\/em><a href=\"https:\/\/encyclopediaofbuddhism.org\/wiki\/%C4%80srava\"><em>\u0101savas<\/em><\/a><em>).\u201d<\/em><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><\/blockquote>\n\n\n\n<p>&nbsp;<\/p>\n\n\n<div class=\"wp-block-image wp-image-515147 size-full\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"564\" height=\"564\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/5.jpg\" alt=\"\" class=\"wp-image-515147\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/5.jpg 564w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/5-300x300.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/5-259x259.jpg 259w\" sizes=\"(max-width: 564px) 100vw, 564px\" \/><figcaption class=\"wp-element-caption\">(Photo credit: https:\/\/bit.ly\/3BL8S5q)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0As for the benefits of\u00a0loving-kindness meditation, the Master was also quoted in Buddhist Meditation in Theory and Practice, p. 226, as saying,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u00a0<strong><em>\u201c<\/em><\/strong><em>Monks, from the practice of\u00a0<\/em><a href=\"https:\/\/thubtenchodron.org\/glossary\/liberation-of-mind-by-love-pali-metta-cetovimutti\/\"><em>mett\u0101-cetovimutti<\/em><\/a><em>,\u2026\u00a0eleven blessings are to be expected. What are the eleven? Happy he sleeps, happy he awakens; he does not have nightmares; he is dear to human beings; he is dear to non-human beings; celestial beings guard him; neither fire, nor poison, nor sword come near to him; quickly, his mind becomes concentrated; his complexion becomes clear; he dies with his mind free from confusion; if he realizes no further attainment, he goes to the brahma-world.<\/em><strong><em>\u201d<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>\u00a0Many modern scientific studies have confirmed the benefits of both mindfulness and Brahmavihara meditation, the latter of which is almost always referred to as \u201cloving-kindness\u201d meditation in the meditation community.<\/p>\n\n\n<div class=\"wp-block-image wp-image-515148\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"964\" height=\"670\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/6.jpg\" alt=\"\" class=\"wp-image-515148\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/6.jpg 964w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/6-300x209.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/6-768x534.jpg 768w\" sizes=\"(max-width: 964px) 100vw, 964px\" \/><figcaption class=\"wp-element-caption\">(Photo credit: https:\/\/bit.ly\/3Ywgrq9)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0Mindfulness meditation can help reduce stress, ease depression, and improve well-being&nbsp;<a href=\"https:\/\/www.psychologytoday.com\/intl\/blog\/choke\/201008\/what-can-11-hours-meditation-training-do-it-can-rewire-your-brain\">here<\/a>. It has been proven&nbsp;<a href=\"https:\/\/www.harvard.edu\/in-focus\/mindfulness-meditation\/\">here<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.apa.org\/topics\/mindfulness\/meditation\">here<\/a>&nbsp;to help treat people with specific problems including&nbsp;<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0272735817303847?via%3Dihub\">pain, smoking and addiction<\/a>. Mindfulness can&nbsp;<a href=\"https:\/\/www.annualreviews.org\/doi\/abs\/10.1146\/annurev-psych-042716-051139\">also significantly reduce relapse in people who have had previous episodes of major depression<\/a>. Furthermore,&nbsp;mindfulness-based interventions can&nbsp;<a href=\"https:\/\/journals.lww.com\/psychosomaticmedicine\/Abstract\/2019\/04000\/Mindfulness_Training_and_Physical_Health_.2.aspx\">improve physical health<\/a>. For example, mindfulness may&nbsp;<a href=\"https:\/\/psycnet.apa.org\/record\/2014-45101-001\">reduce pain, fatigue and stress in people with chronic pain<\/a>. Other studies have found preliminary evidence that mindfulness might&nbsp;<a href=\"https:\/\/nyaspubs.onlinelibrary.wiley.com\/doi\/abs\/10.1111\/nyas.12998\">boost the immune system<\/a>&nbsp;and&nbsp;<a href=\"http:\/\/www.annfammed.org\/content\/10\/4\/337.long\">help people recover more quickly from cold or flu.<\/a><\/p>\n\n\n\n<p>Mindfulness meditation may physically change numerous parts of the brain&nbsp;<a href=\"http:\/\/yang-sheng.com\/?p=10991\">here<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=nvlUTDr4xcM&amp;t=33s\">here<\/a>. And it altered gray matter concentration within the left hippocampus, the posterior cingulate cortex (PCC), the temporoparietal junction (TPJ), and the cerebellum. These changes in the brain were detectable after participating in a mindfulness training program for just eight weeks, and could theoretically impact cognitive faculties that include, \u201clearning and memory processes, emotion regulation, self-referential processing, and perspective taking.\u201d Samoon Ahmad, MD, said in his article on&nbsp;<a href=\"https:\/\/www.psychologytoday.com\/intl\/blog\/balanced\/201907\/meditation-and-mental-health\">Meditation and Mental Health<\/a>&nbsp;that mindfulness meditation can also improve sleep, reduce anxiety, and may reduce the density of the amygdala, a part of the brain integral to processing fear, stress, and anxiety.<\/p>\n\n\n<div class=\"wp-block-image wp-image-515149\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"571\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/7-1024x571.png\" alt=\"\" class=\"wp-image-515149\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/7-1024x571.png 1024w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/7-300x167.png 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/7-768x428.png 768w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/7.png 1151w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Illustrative photo (credit: https:\/\/bit.ly\/3PCVPso)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0<a href=\"https:\/\/eocinstitute.org\/meditation\/meditation-is-the-secret-to-success\/\">Meditation is also the secret to success<\/a>. Many successful people practice meditation daily. Creator of the expansive Paul Mitchell hair product empire, billionaire John Paul DeJoria, begins his day with just five minutes of meditation. Tony Robbins, one of the world\u2019s greatest motivators, claimed that his morning \u201chour of power\u201d meditation routine dramatically changed his life. Prof. Dr. Yuval Noah Harari, author of Sapiens, also&nbsp;<a href=\"https:\/\/www.vox.com\/2017\/2\/28\/14745596\/yuval-harari-sapiens-interview-meditation-ezra-klein\">discloses<\/a>&nbsp;that he gains a lot of benefits from daily morning meditation, which made him a better historian.<\/p>\n\n\n\n<p>Laura Staloch said in her article, \u201c<a href=\"https:\/\/www.psypost.org\/2022\/11\/study-finds-that-even-brief-exposure-to-mindfulness-meditation-increases-helping-behavior-64231\">Study finds that even brief exposure to mindfulness meditation increases helping behavior<\/a>\u201d that researchers found the relationship between a brief exposure to mindfulness meditation and prosocial helping behavior toward a stranger. When participants experienced two brief mindfulness meditation sessions, they were more likely to intend to help a stranger than individuals who listened to music or heard a lecture. Approximately 20% more of the meditation group was willing to help. Loving-kindness meditation was also found&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18837623\/\">here<\/a>&nbsp;to increase social connectedness, which may help to increase positive social emotions and decrease social isolation.<\/p>\n\n\n<div class=\"wp-block-image wp-image-515151\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"922\" height=\"519\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/8.jpg\" alt=\"\" class=\"wp-image-515151\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/8.jpg 922w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/8-300x169.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/8-768x432.jpg 768w\" sizes=\"(max-width: 922px) 100vw, 922px\" \/><figcaption class=\"wp-element-caption\">(Photo credit: https:\/\/bit.ly\/3hE7E54)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0Barbara Koltuska-Haskin, Ph.D. said in her article&nbsp;<a href=\"https:\/\/www.psychologytoday.com\/intl\/blog\/how-my-brain-works\/202210\/kindness-and-compassion-are-good-your-brain\">Kindness and Compassion Are Good for Your Brain<\/a>&nbsp;that kindness and compassion should be important parts of our everyday life. Research suggests that self-compassion may serve as a protective factor against stress-induced inflammation and inflammation-related diseases. People who practice self-compassion are more motivated to improve themselves.<\/p>\n\n\n\n<p>It is certain from the Buddha\u2019s words as well as the modern researches that these two kinds of meditation \u2013 mindfulness and loving-kindness (<em>Brahmvihara<\/em>) \u2013 can produce happiness, bring success, and make a kind, helpful society at the same time.<\/p>\n\n\n\n<p>Yet don\u2019t rush to believe it. Try it in practice first. If it leads to your physical and mental health and happiness, as well as of society, then and only then you should accept and keep practicing it. However, if it is of no use to you and society, don\u2019t pay attention to it.&nbsp;<\/p>\n\n\n\n<p><strong>How to practice mindfulness and loving-kindness meditation<\/strong><\/p>\n\n\n\n<p>Mindfulness meditation uses only the breath, and thus can easily become a natural part of every person\u2019s life. It can be practiced anytime, anywhere. All a practitioner needs to do is focus on the breathing, thus making this kind of meditation possible and even appealing to those who are tired or without equipment but desire the immediate effects of a meditation practice no matter where they are. It can be done in all four postures: seated, walking, standing, and lying down. For concise details on how to meditate with breathing, please see my article on&nbsp;<a href=\"https:\/\/thailandfoundation.or.th\/buddhism_meditatio\/meditation-in-thailand\/\">Meditation in Thailand<\/a>.<\/p>\n\n\n\n<p>According to\u00a0<a href=\"https:\/\/www.academia.edu\/37424041\/Paravahera_Vajira%C3%B1%C4%81%E1%B9%87a_Mah%C4%81thera_and_Allan_R_Bomhard_Buddhist_Meditation_in_Theory_and_Practice_corrected_October_2022_\">Buddhist Meditation in Theory and Practice, pp. 205-245<\/a>, Brahmavihara, or \u201cloving-kindness\u201d, meditation encourages the cultivation\u00a0of the emotional sentiment of good will, rather than focusing on the process of meditation. In the Buddha\u2019s words quoted in\u00a0<a href=\"https:\/\/www.academia.edu\/35017203\/Bomhard_The_Life_and_Teachings_of_The_Buddha_according_to_the_oldest_texts_revised_August_September_2022_\">The Life and Teachings of the Buddha, According to the Oldest Texts, p. 734<\/a>,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>\u201c<\/em><\/strong><em>Just as a mother protects her only child, even at the risk of her own life, so should one cultivate boundless loving-kindness towards all living beings.<\/em><strong><em>\u201d\u00a0<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><\/blockquote>\n\n\n\n<p>\u00a0One can practice loving-kindness meditation in at least two ways. One may do it in a sitting posture in the same way as when one practices mindfulness meditation, or one may generate love, kindness, compassion, and joy to everyone one encounters in daily life<\/p>\n\n\n\n<p>\u00a0To practice loving-kindness meditation in a sitting posture, one must first take up a comfortable seating position. Then, one should first prepare one\u2019s mind, thinking upon the evils of hatred and the advantages of forbearance. One may silently repeat such sayings as:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><strong><em>\u201c<\/em><\/strong><em>A man who is angry and whose mind is assailed by hatred may kill living things, destroy the happiness of others as well as himself.\u201d<\/em><strong><em>\u00a0and \u201c<\/em><\/strong><em>Cultivate patience and forbearance\u00a0for the happiness of ourselves and other beings\u2026<\/em><strong><em>\u201d<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<p>After that, one should begin by imagining being surrounded by the following beings:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>One\u2019s father is on one\u2019s right;<\/li>\n\n\n\n<li>One\u2019s mother is on one\u2019s left;<\/li>\n\n\n\n<li>One\u2019s friends, companions, and relatives are behind one;<\/li>\n\n\n\n<li>Directly in front of one are those to whom one is indifferent;<\/li>\n\n\n\n<li>Beyond them are those whom one dislike or who have hurt one;<\/li>\n\n\n\n<li>And, extending in every direction, are all sentient beings.<\/li>\n<\/ul>\n\n\n\n<p>Then one should generate a feeling of love in one\u2019s heart, considering how nice it would be if one could extend love to all beings. Next, one should continue by fully accepting and loving oneself and by silently repeating the following verse:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u00a0<strong><em>\u201c<\/em><\/strong><em>May I be happy; may all my thoughts be positive and all my experiences good. May I be free of problems, sickness, and sadness. May my lives be long and peaceful, and may I quickly reach enlightenment.<\/em><strong><em>\u201d<\/em><\/strong><\/p>\n<\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><\/blockquote>\n\n\n\n<p>One should always begin loving-kindness meditation with oneself as the subject, partly because oneself is the dearest subject of all and easiest of all persons to love, and partly because loving-kindness must be cultivated in oneself as a positive quality before it can be extended to other beings.<\/p>\n\n\n\n<p>After having repeated the above-mentioned verse of goodwill for oneself, one should then turn one\u2019s thought of loving-kindness towards one\u2019s father (followed by mother, friends, etc. according to the list) silently repeating the verse:<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\"><\/blockquote>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>May he be happy; may all his thoughts be positive and all his experiences good. May he be free of problems, sickness, and sadness. May his lives be long and peaceful, and may he quickly reach enlightenment.<\/em><\/p>\n<\/blockquote>\n\n\n\n<p>\u00a0One should practice loving-kindness meditation with a view to eradicating hatred and cultivating forbearance. Unconditional loving-kindness should be developed to embrace both human and non-human beings, high and low alike.<\/p>\n\n\n\n<p>In the same manner, one should diffuse all-embracing compassion (<em>Karuna<\/em>), sympathetic joy (<em>Mudita<\/em>), and equanimity (<em>Upekkha<\/em>).<\/p>\n\n\n\n<p>As for the occasional practice of loving-kindness meditation in daily life, whenever one sees, encounters, meets, etc. \u2013 or even hear the voice of \u2013 other human or living beings, one should generate one\u2019s thought of loving-kindness to him or her or it, like<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>May you be happy, healthy, prosperous and successful<\/em>.<\/p>\n<\/blockquote>\n\n\n\n<p>Loving-kindness meditation is the first step in the direction of helping other human and non-human beings.<\/p>\n\n\n<div class=\"wp-block-image wp-image-515152\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"575\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/9-1024x575.jpg\" alt=\"\" class=\"wp-image-515152\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/9-1024x575.jpg 1024w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/9-300x169.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/9-768x431.jpg 768w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/9.jpg 1100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">(Photo credit: https:\/\/n.pr\/3WwxEhk)<\/figcaption><\/figure><\/div>\n\n\n<p>\u00a0Every time that one cultivates and generates&nbsp;<em>Metta<\/em>&nbsp;towards others, one can feel positive, and, in the Buddha\u2019s words, one\u2019s complexion becomes clear, and one is dear to human beings. A study entitled \u201c<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18954193\/\">Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources\u201d<\/a>&nbsp;found that a practice of loving-kindness meditation produced increases over time in daily experiences of positive emotions, which, in turn, produced increases in a wide range of personal resources (such as increased mindfulness, purpose in life, social support, decreased illness symptoms). In turn, these increments in personal resources predicted increased life satisfaction and reduced depressive symptoms.<\/p>\n\n\n\n<p>One should always try to have goodwill towards other human or other beings. The Buddha has disclosed this truth,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>\u201cHaving traversed all quarters with the mind, no one can be found dearer to man than himself. Since each person holds himself most dear, let he who so loves himself bring no harm to other beings.\u201d<\/em>&nbsp;And he emphasized this, \u201c<em>Monks, it is not easy to find a being who has not been a mother, a father, a brother, a sister, a son, or a daughter in this endless round of existence.<\/em>\u201d<\/p>\n<\/blockquote>\n\n\n\n<p>This being the case, the very person to whom one bears a grudge may have been one\u2019s mother, father, brother, sister, son, or daughter at some point in a former existence. Considering this possibility, one may be able to suppress ill feelings towards others.<\/p>\n\n\n\n<p><strong>How&nbsp;<\/strong><strong>often and for how long should one meditate?<\/strong><\/p>\n\n\n\n<p>Ideally, meditation should be practiced&nbsp;daily,&nbsp;regularly and at the same time, like advice given by Buddhist monk Henepola Gunaratana on meditation in everyday life, pp. 165-177&nbsp;<a href=\"https:\/\/archive.org\/details\/mindfulness-in-plain-english-bhante-gunaratana\/page\/176\/mode\/2up\">here<\/a>.<\/p>\n\n\n\n<p>The duration, however, varies, depending on the levels and purposes of practice. For example, as suggested in the \u201c16 Health Benefits of Daily Meditation According to Science\u201d&nbsp;<a href=\"https:\/\/positivepsychology.com\/benefits-of-meditation\/\">here<\/a>, in each session, it may be 2-5 minutes for a beginner, 4-15 minutes for an intermediate, and 20-30 minutes for a proficient meditator. CNN on the science behind meditation suggests at least 10 minutes a session&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=Z4a_hbW_LjQ&amp;t=9s\">here<\/a>. &nbsp;<\/p>\n\n\n\n<p>A beginner may, therefore, start with a 2-minute session, then, as the mind gets used to the practice, he or she could increase the time span by a minute or two each session, aiming for a final 30-minute session daily \u2013 for psychological and biological health as shown in ABC\u2019s science of meditation&nbsp;<a href=\"https:\/\/www.youtube.com\/watch?v=BI5JNDs-Azk&amp;t=68s\">here<\/a>. &nbsp;<\/p>\n\n\n\n<p><strong>Next year, be more aware of life and its dichotomy, and<\/strong><strong>&nbsp;embrace the transformative power of meditation<\/strong><\/p>\n\n\n\n<p>The Buddha outlined the \u201cThe Eight Worldly Conditions\u201d:&nbsp; gain and loss, status and disgrace, censure and praise, pleasure and pain. All these conditions, as you can see, are opposites of each other, but all of them happen to all of us at some point in time. We should move forward in our lives by being aware of these conditions, that they are a natural occurrence of life. Meditation is a way to raise your mental and emotional fortitude so you may have the strength to be aware and persevere through these conditions. Moreover, meditation proves to be an effective tool for individuals striving to achieve their New Year\u2019s resolutions. Engaging in regular meditation practice can foster mental clarity, positive thinking, self-control, self-compassion, improved focus and concentration, enhanced emotional regulation, stress management, and heightened cognitive function. These benefits collectively contribute to the successful attainment of goals.<\/p>\n\n\n<div class=\"wp-block-image wp-image-515153\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"682\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/10-1024x682.jpg\" alt=\"\" class=\"wp-image-515153\" srcset=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/10-1024x682.jpg 1024w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/10-300x200.jpg 300w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/10-768x512.jpg 768w, https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/12\/10.jpg 1199w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Restart New Year 2023 by moving forward steadfastly like this New Year\u2019s celebration photo in Berlin (credit: https:\/\/bit.ly\/3uW0QTc)<\/figcaption><\/figure><\/div>\n\n\n<p>Lastly, I wish that in the next year, you share your happiness and the fruit of your success with others to help make a kind, helpful society.<\/p>\n\n\n\n<p>The Buddha has already shown us the&nbsp;<a href=\"https:\/\/thailandfoundation.or.th\/buddhism_meditatio\/buddhadhamma-the-law-of-natures-and-their-benefits-to-life\/\">Way<\/a>&nbsp;and assured us,<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>\u201c<em>You are capable of doing good. Why do you look down upon yourself?<\/em>\u201d (P.A. Payutto.&nbsp;<a href=\"https:\/\/bit.ly\/2JroAZO\">The Nectar of Truth<\/a>, A Selection of Buddhist Aphorism. P. 16.)<\/p>\n<\/blockquote>\n\n\n\n<p>Wishing you a very happy new year!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<p>Articles and VDO clips on the internet:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Turning Anger into Happiness \u2013 Here\u2019s How to Make a Happy 2022.\u00a0<a href=\"https:\/\/bit.ly\/3V6FoWo\">https:\/\/bit.ly\/3V6FoWo<\/a>.<\/li>\n\n\n\n<li>How Do You Live in the Present?\u00a0<a href=\"https:\/\/bit.ly\/3vbowDb\">https:\/\/bit.ly\/3vbowDb<\/a>.<\/li>\n\n\n\n<li>Meditation: Focus on the Present Moment in Early Buddhist Practice.\u00a0<a href=\"https:\/\/bit.ly\/3G66kBb\">https:\/\/bit.ly\/3G66kBb<\/a>.<\/li>\n\n\n\n<li>Day1 MN131 One Fine Night Ajahn Brahmali.\u00a0<a href=\"https:\/\/bit.ly\/3YEPAIu\">https:\/\/bit.ly\/3YEPAIu<\/a>.<\/li>\n\n\n\n<li>Buddhist Precepts Reduce Stress and Buffer Depression: Study.\u00a0<a href=\"https:\/\/bit.ly\/3WwcEHD\">https:\/\/bit.ly\/3WwcEHD<\/a>.<\/li>\n\n\n\n<li>Although the practices of mindfulness and meditation are thousands of years old, research on their health benefits is relatively new, but promising.\u00a0<a href=\"https:\/\/bit.ly\/3YGJlE7\">https:\/\/bit.ly\/3YGJlE7<\/a>.<\/li>\n\n\n\n<li>Mindfulness meditation: A research-proven way to reduce stress.\u00a0<a href=\"https:\/\/bit.ly\/3G68dxL\">https:\/\/bit.ly\/3G68dxL<\/a>.<\/li>\n\n\n\n<li>The Meditating Brain \u2013 Pt. 2 with Dr. Andrew B. Newberg.\u00a0<a href=\"https:\/\/bit.ly\/3VhKHlU\">https:\/\/bit.ly\/3VhKHlU<\/a>.<\/li>\n\n\n\n<li>Meditation and Mental Health.\u00a0<a href=\"https:\/\/bit.ly\/3PDF5Bn\">https:\/\/bit.ly\/3PDF5Bn<\/a>.<\/li>\n\n\n\n<li>Why Meditation Is the Secret to Success.\u00a0<a href=\"https:\/\/bit.ly\/3v2rA4C\">https:\/\/bit.ly\/3v2rA4C<\/a>.<\/li>\n\n\n\n<li>Yuval Harari, author of Sapiens, on how meditation made him a better historian.\u00a0<a href=\"https:\/\/bit.ly\/3hDRrNc\">https:\/\/bit.ly\/3hDRrNc<\/a>.<\/li>\n\n\n\n<li>Study finds that even brief exposure to mindfulness meditation increases helping behavior.\u00a0<a href=\"https:\/\/bit.ly\/3PIpGiZ\">https:\/\/bit.ly\/3PIpGiZ<\/a>.<\/li>\n\n\n\n<li>Loving-kindness meditation increases social connectedness.\u00a0<a href=\"https:\/\/bit.ly\/3VaUpXd\">https:\/\/bit.ly\/3VaUpXd<\/a>.<\/li>\n\n\n\n<li>Kindness and Compassion Are Good for Your Brain.\u00a0<a href=\"https:\/\/bit.ly\/3j6r0Qz\">https:\/\/bit.ly\/3j6r0Qz<\/a>.<\/li>\n\n\n\n<li>Meditation in Thailand.\u00a0<a href=\"https:\/\/bit.ly\/3G6GAVk\">https:\/\/bit.ly\/3G6GAVk<\/a>.<\/li>\n\n\n\n<li>Open hearts build lives: positive emotions, induced through loving-kindness meditation, build consequential personal resources.\u00a0<a href=\"https:\/\/bit.ly\/3VgAqGy\">https:\/\/bit.ly\/3VgAqGy<\/a>.<\/li>\n\n\n\n<li>16 Health Benefits of Daily Meditation According to Science.\u00a0<a href=\"https:\/\/bit.ly\/2M7zVP4\">https:\/\/bit.ly\/2M7zVP4<\/a>.<\/li>\n\n\n\n<li>Meditation Can Change Your Brain for Better and Longer.\u00a0<a href=\"https:\/\/bit.ly\/3hBNUiD\">https:\/\/bit.ly\/3hBNUiD<\/a>.<\/li>\n\n\n\n<li>What Can 11 Hours of Meditation Training Do? It Can Rewire Your Brain.\u00a0<a href=\"https:\/\/bit.ly\/3hDIKCK\">https:\/\/bit.ly\/3hDIKCK<\/a>.\u00a0\u00a0<\/li>\n\n\n\n<li>CNN\u2019s What\u2019s the science behind meditation?\u00a0<a href=\"https:\/\/bit.ly\/3hBU1n3\">https:\/\/bit.ly\/3hBU1n3<\/a>.<\/li>\n\n\n\n<li>ABC\u2019s science of meditation | Catalyst.\u00a0<a href=\"https:\/\/bit.ly\/3G8q1Zd\">https:\/\/bit.ly\/3G8q1Zd<\/a>.<\/li>\n<\/ol>\n\n\n\n<p>Books and E-books:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>P.A. Payutto. Dictionary of Buddhism. 45th published \u2013 2019.<\/li>\n\n\n\n<li>P.A. Payutto. \u0e2d\u0e21\u0e24\u0e15\u0e1e\u0e08\u0e19\u0e32 \u0e1e\u0e38\u0e17\u0e18\u0e28\u0e32\u0e2a\u0e19\u0e2a\u0e38\u0e20\u0e32\u0e29\u0e34\u0e15 The Nectar of Truth, A Selection of Buddhist Aphorism.\u00a0<a href=\"https:\/\/bit.ly\/2JroAZO\">https:\/\/bit.ly\/2JroAZO<\/a><\/li>\n\n\n\n<li>P.A. Payutto. Buddhadhamma: The Law of Natures and Their Benefits to Life.\u00a0<a href=\"https:\/\/bit.ly\/3Y7epgd\">https:\/\/bit.ly\/3Y7epgd<\/a>.<\/li>\n\n\n\n<li>Bomhard, Allan R.\u00a0<em>The Life of the Buddha.<\/em>\u00a0<a href=\"https:\/\/bit.ly\/3W5IQBE.\">https:\/\/bit.ly\/3W5IQBE.<\/a><\/li>\n\n\n\n<li>Bomhard, Allan R. The Life and Teachings of the Buddha, according to the Oldest Texts.\u00a0<a href=\"https:\/\/bit.ly\/3FKoetq\">https:\/\/bit.ly\/3FKoetq<\/a>.<\/li>\n\n\n\n<li>Paravahera Vajiranana Mahathera &amp; Bomhard, Allan R. Buddhist Meditation in Theory and Practice.\u00a0<a href=\"https:\/\/bit.ly\/3YqDmU7\">https:\/\/bit.ly\/3YqDmU7<\/a>.<\/li>\n\n\n\n<li>Thomas, Edwards j. 2011. The Life of Buddha, as Legend and History. Motilal Banarsidass and\u00a0<a href=\"https:\/\/bit.ly\/3v4LJqD\">https:\/\/bit.ly\/3v4LJqD<\/a>.<\/li>\n\n\n\n<li>Gunaratana, Henepola. Mindfulness in Plain English.\u00a0<a href=\"https:\/\/bit.ly\/3VaVv5h\">https:\/\/bit.ly\/3VaVv5h<\/a>.<\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"alignleft\"><img loading=\"lazy\" decoding=\"async\" width=\"239\" height=\"291\" src=\"https:\/\/thailandfoundation.or.th\/wp-content\/uploads\/2022\/01\/\u0e1c\u0e2d.jpg\" alt=\"\" class=\"wp-image-518370\"\/><\/figure><\/div>\n\n\n<p><span ><strong>Author: Paitoon Songkaeo, Ph.D.<\/strong><\/span><\/p>\n\n\n\n<p><span >Transitioning from a Buddhist monk to a diplomat, Paitoon Songkaeo is the Administrative Director of the Thailand Foundation. With a background of 16 years as a Buddhist monk, he later joined the Ministry of Foreign Affairs and retired as the Consul-General of Kota Baru in Malaysia in 2017. Additionally, he is a regular contributor to the&nbsp;<a href=\"https:\/\/thailandfoundation.or.th\/category\/spiritual-values-and-meditation\/\">Spiritual Values &amp; Meditation <\/a><\/span><span >section.<\/span><\/p>\n\n\n\n<p><strong><span >Uploaded on December 18, 2023<\/span><\/strong><\/p>\n\n\n\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Key points \u00a0Last year, I wrote the article \u2018Let\u2019s Restart in 2023: How to look back at 2022 and the secrets to a successful and happy 2023\u2019&nbsp;to welcome the year 2023. For the year 2024, I would like to welcome it with this updated article \u2013 with the same aim-to help readers make a happy, [&hellip;]<\/p>\n","protected":false},"author":15,"featured_media":515142,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[194,29],"tags":[278],"class_list":["post-515141","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles-spiritual-values","category-spiritual-values-and-meditation","tag-articles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>A Buddhist Guide to New Year: The Secrets to a Successful 2024 - Thailand Foundation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thailandfoundation.or.th\/th\/the-secrets-to-a-successful-2024\/\" \/>\n<meta property=\"og:locale\" content=\"th_TH\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Buddhist Guide to New Year: The Secrets to a Successful 2024 - Thailand Foundation\" \/>\n<meta property=\"og:description\" content=\"Key points \u00a0Last year, I wrote the article \u2018Let\u2019s Restart in 2023: How to look back at 2022 and the secrets to a successful and happy 2023\u2019&nbsp;to welcome the year 2023. 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