Wake%Up%Sangha%Seeding%Guide%

%
!
What!do!we!have!here?!!This%is%a%guide%designed%to%support%young%adults%in%
practicing%mindfulness%with%a%community.%It%is%a%collaborative%effort%among%lay%and%
monastic%members%of%the%Wake%Up%Movement,%a%group%of%young%adults%inspired%by%
Zen%Master%Thich%Nhat%Hanh.!
%
Who!is!it!for?!!If%you%are%a%young%person%inspired%to%practice%a%path%of%
understanding,%love%and%compassion%with%others,%then%this%guide%is%for%you.!
%
How!do!I!use!it?!!!If%you're%new%to%the%practice%and%want%to%start%a%group%(also%
known%as%a%sangha),%below%is%a%quick%5Qstep%guide.%There%is%more%guidance%for%each%
point,%but%if%you're%inspired%to%get%together%this%is%really%all%you%need%to%know!!
%
The%rest%of%this%guide%contains%resources%to%help%you%understand%more%about%Wake%
Up,%sangha%meetings,%and%how%to%practice%joyfully%together.%
%
This%guide%is%a%living%organism;%if%you%have%suggestions%for%how%we%could%enhance%
either%the%content%or%design,%please%email%us%at%info@wkup.org.%
%
Thank%you%for%being%there%%%
%
!

Quick!Sangha!Seeding!Guide!
%
1.!You've!touched!joy!and!happiness!at!a!day!of!mindfulness!or!a!retreat%%
You$get$what$Wake$Up$is$about$and$you$like$it!$
!
2.!You've!realized!that!you!need!others!to!keep!this!energy!alive!!
%You$know$it's$hard$to$practice$mindfulness$on$your$own$
!
3.!Now!you!can!get!together!with!at!least!one!or!two!other!people%%
Ask$friends$and$get$in$touch$with$us$to$connect$with$people$in$your$area$
!
4.!Commit!to!meeting!together!regularly%%
Once$a$week$is$best,$every$two$weeks$or$once$a$month$is$good$too!$
!
5.!Then!agree!on!a!few!practices!to!begin!with%
See$what$is$nourishing$and$feels$natural:$sitting$/$walking$/$relaxing$/$sharing$/$eating$

V1%%Nov%2013%

1%

Wake%Up%Sangha%Seeding%Guide%

Sangha Seeding Guide Contents

Starting(a(Wake(Up(Sangha(
What%Is%a%Sangha? .......................................................................................... 3%
FiveQstep%Guide%to%Seeding%a%Wake%Up%Sangha ................................. 4%
Growing%the%Sangha...................................................................................... 8%
Core(Resources(for(Sangha(Meetings(
Sample%Schedules .......................................................................................... 9%
Descriptions%of%Basic%Practices ..............................................................10%
Guided%Deep%Relaxations%&%Sitting%Meditations.............................11%
Practice%Songs ...............................................................................................13%
Further(Inspiration(
Wake%Up%Mission%Statement ...................................................................14%
The%Five%Mindfulness%Trainings ............................................................16%
Additional%Resources .................................................................................18%

V1%%Nov%2013%

2%

Wake%Up%Sangha%Seeding%Guide%

What Is a Sangha?

A!sangha!is!a!community!of!practitioners.!
Everyone%who%comes%to%practice%is%a%member%of%the%sangha%(the%Sanskrit%word%for%
community.)%Even%if%we%go%to%sangha%meetings%once%every%few%months,%our%presence%and%
our%practice%can%contribute%to%the%vitality%and%harmony%of%the%sangha.%
Thich%Nhat%Hanh%often%says%that%the%sangha%is%a%garden,%full%of%many%varieties%of%trees%and%
flowers.%When%we%can%look%at%ourselves%and%at%others%as%beautiful,%unique%flowers%and%trees%
we%can%truly%grow%to%understand%and%love%one%another.%One%flower%may%bloom%early%in%the%
spring%and%another%flower%may%bloom%in%late%summer.%One%tree%may%bear%many%fruits%and%
another%tree%may%offer%cool%shade.%No%one%plant%is%greater,%or%lesser,%or%the%same%as%any%
other%plant%in%the%garden.%Each%member%of%the%sangha%also%has%unique%gifts%to%offer%to%the%
community.%We%each%have%areas%that%need%attention%as%well.%When%we%can%appreciate%each%
members%contribution%and%see%our%weaknesses%as%potential%for%growth%we%can%learn%to%live%
together%harmoniously.%Our%practice%is%to%see%that%we%are%a%flower%or%a%tree,%and%we%are%the%
whole%garden%as%well,%all%interconnected.%
There%are%over%50%active%Wake%Up%Sanghas%throughout%the%world,%and%these%groups%exist%
alongside%a%much%larger%base%of%over%500%allQages%sanghas.%Wake%Up%Sanghas%benefit%from%
the%wisdom,%solid%practice,%and%guidance%from%members%of%an%established%allQages%sangha.%
Oftentimes%allQages%sangha%members%are%able%to%offer%advice%in%sangha%building%and%
facilitating%meetings,%as%well%as%the%possibility%of%using%their%resources%and%meeting%space.%
Members%of%Wake%Up%Sanghas%are%encouraged%to%practice%with%their%nearest%allQages%
sanghas%whenever%possible,%and%to%come%together%to%organize%joint%events%such%as%days%of%
mindfulness,%retreats%or%social%events.%

V1%%Nov%2013%

3%

Wake%Up%Sangha%Seeding%Guide%

Five-step Guide to Seeding a Wake Up Sangha

Ive$been$a$monk$for$65$years,$and$what$I$have$found$is$that$there$is$no$religion,$no$
philosophy,$no$ideology$higher$than$brotherhood$and$sisterhood.$Not$even$Buddhism.$
$Q%Thich%Nhat%Hanh%
%%
To%be%able%to%practice%with%a%supportive%sangha%is%a%great%fortune.%A%sangha%can%help%
us%in%smiling%to%life%and%overcoming%the%countless%obstacles%we%are%faced%with,%
keeping%us%joyfully%on%the%path%of%practice.%
%
Anyone%can%start%a%Wake%Up%Sangha%wherever%they%are.%If%you've%never%practiced%in%
community%before,%we%suggest%first%seeing%if%a%sangha%exists%near%you%(click%to%find%
your%nearest%Wake%Up%Sangha%and%allQages%sangha).%If%possible%we%also%recommend%
visiting%your%nearest%practice%center,%so%that%you%can%experience%for%yourself%how%it%
feels%to%practice%joyfully%together.%If%you%arent%able%to%visit%a%sangha%or%practice%
center%near%you,%but%are%inspired%to%start%a%group,%this%guide%can%still%help%you.%
%%
The%suggestions%below%are%offered%to%help%the%process%of%sanghaQbuilding%and%
sanghaQpractice%to%go%more%smoothly.%
%%
%%
Step!1:!Touching!joy!and!happiness%
If%you're%reading%this,%you've%likely%already%been%to%a%day%of%mindfulness%or%a%retreat%
and%touched%the%joy%and%happiness%available%in%the%present%moment.%
%
Step%1,%accomplished!%
%
%
Step!2:!Realizing!that!you!need!a!community!to!support!you%
"A$teacher$can$be$important,$and$also$the$teachings,$but$friends$are$the$most$essential$
element$to$the$practice.$It$is$difficult,$if$not$impossible$to$practice$without$a$sangha."$$$$%
%

V1%%Nov%2013%

4%

Wake%Up%Sangha%Seeding%Guide%
Our%experience%shows%us%again%and%again%that%the%best%way%to%continue%practicing%is%
to%get%together%as%a%group.%
%
In%society,%much%of%our%suffering%comes%from%feeling%disconnected%from%one%another.%
Being%with%others%can%heal%these%feelings%of%isolation%and%separation.%We%practice%
together,%share%a%room%together,%eat%sideQbyQside%and%clean%pots%together.%Just%by%
participating%with%other%practitioners%in%daily%activities%we%can%experience%a%tangible%
feeling%of%love%and%acceptance.%%
%%
%%
Step!3:!Connecting!with!spiritual!friends%
Are%there%others%who%may%like%to%start%or%join%a%group%with%you?%It%only%takes%two%
people%to%form%a%community.%%
%%
There%are%many%ways%to%find%spiritual%friends%nearby:%

People%you%met%at%a%Wake%Up%event%or%on%retreat%at%a%practice%center%

Young%adults%in%established%allQages%sanghas%

People%who%practice%meditation%in%other%traditions%

Friends%who%may%be%interested%in%practicing%together%

%%
If%youre%looking%for%more%spiritual%friends%you%can%see%if%there%is%anyone%out%there%in%
the%Wake%Up%network%via%the%Sangha%Locator%Spreadsheet.%
%
Sangha%practice%is%democratic%in%spirit,%and%planning%and%facilitating%meetings%works%
best%when%the%responsibility%is%shared.%Having%multiple%facilitators%ensures%support%
when%issues%arise%and%is%helpful%for%basic%things%like%people%going%away%on%holiday.%
%%
Once%you%find%others%who%would%like%to%help%start%a%sangha%with%you,%you%can%decide%
upfront%if%youd%like%to%try%out%different%roles.%Everyone%who%comes%to%the%sangha,%
both%experienced%and%new%to%the%practice,%brings%their%own%talents%and%wisdom.%%
%

V1%%Nov%2013%

5%

Wake%Up%Sangha%Seeding%Guide%
Roles%dont%need%to%be%defined%in%advance,%but%it%may%be%helpful%to%think%about%the%
following%basic%tasks:%
Facilitating%the%meetings%Q%holding%the%space%and%introducing%the%practices%%
Organizing%meeting%spaces,%schedules,%allocating%facilitators%
Sending%out%email%&%Facebook%updates%about%meeting%times%and%location%
Being%a%point%of%contact%with%an%allQages%sangha%%%
Handling%donations%/%sangha%funds%
%
%%
Step!4:!Finding!a!consistent!meeting!space!&!time%
Having%a%consistent%location%and%meeting%time%to%practice%together%is%an%important%
way%to%maintain%and%grow%the%group.%
%%
Meeting!space:%
A%neutral%location%can%be%helpful%(e.g.%rented%space,%yoga%studio,%etc.),%but%oftentimes%
it%is%just%easiest%to%begin%in%someones%home.%
%%
If%an%allQages%sangha%exists%nearby%maybe%they%can%help%you%find%space.%In%Canada,%
Wake%Up%Toronto%sits%just%after%True%Peace%Sangha%in%the%same%physical%space.%If%a%
neutral%location%is%possible,%some%suggestions%on%what%to%look%for:%

A%room%that%will%not%be%disturbed%by%anyone%else%in%the%building%

A%room%with%good%natural%light%

A%space%for%outdoor%walking%meditation%

%
Its%also%helpful%to%have%a%bell%and%sitting%cushions%/%mats%in%the%location.%You%can%be%
creative;%if%you%dont%have%a%physical%bell%you%can%use%an%app%on%a%smartQphone%(e.g.%
Insight$Timer,%Mindfulness$Bell)%and%if%you%dont%have%cushions%you%can%use%pillows.%
%%
%
%
%

V1%%Nov%2013%

6%

Wake%Up%Sangha%Seeding%Guide%
Meeting!time:%
Its%helpful%to%gather%at%a%consistent%day%and%time%(e.g.%Mondays%at%7pm),%although%
this%isnt%always%possible.%Consistently%will%help%new%people%to%join%and%will%be%easier%
to%plan%for%everyone.%
As%for%how%often%to%meet,%many%new%groups%decide%to%meet%once%every%other%week;%
see%what%frequency%is%realistic%and%comfortable%for%you.%In%the%Netherlands,%the%
Wake%Up%group%in%Nijmegen%meets%weekly%most%of%the%year%and%then%less%often%
during%summer%when%many%people%are%away.%

Step!5:!Determining!a!schedule!and!activities!for!the!sangha%
There%are%different%styles%of%getQtogethers%and%groups%depending%on%whatever%feels%
like%a%natural%way%to%hang%out%and%practice%mindfulness%Q%we've%all%been%very%
creative%so%far%and%encourage%you%to%be%freethinking%too!%%
It's%good%to%start%with%just%a%few%basic%practices%that%everyone%is%comfortable%with,%
and%expand%from%there.%
See$Sample%schedules$for$activities$and$timetables$from$various$Wake$Up$Sanghas.$

V1%%Nov%2013%

7%

Wake%Up%Sangha%Seeding%Guide%

Growing the Sangha

Sanghas%tend%to%naturally%grow%over%time.%You%shouldnt%feel%pressure%to%have%lots%of%
people%right%away;%starting%small%and%with%joy%is%a%great%approach.%%
%
Once%your%sangha%has%started%meeting%regularly%we%can%help%you%spread%the%word%to%
others.%There%are%only%a%few%basic%requirements%to%listing%a%group%on%the%website.%
%%
Once%these%requirements%are%met%we%can%support%you%by:%

%%

Listing%your%sangha%on%the%Groups%page%of%our%international%website%
Creating%a%@wkup.org%email%address%for%you%to%communicate%with%
Sharing%about%your%group%via%our%international%Facebook%page%

Many%groups%find%it%helpful%to%create%their%own%Facebook%page,%and%this%is%also%a%way%
to%connect%with%the%larger%Wake%Up%community.%Facebook%can%be%used%to%share%
about%meetings%as%well%as%your%inspiration.%Not%everyone%is%on%Facebook,%so%most%
groups%maintain%a%mailing%list%and%send%out%regular%emails%with%meeting%reminders.%%
%
Some%established%groups%go%a%step%further%and%create%their%own%webpage.%Wake%Up%
New%York%has%a%handy%page%called%Stay%in%Touch%which%has%links%to%joining%their%
email%announcement%list,%discussion%forum,%and%Facebook%group.%
%
As%your%group%grows,%it%may%be%fun%to%do%group%activities%together%like%visiting%a%
practice%center%for%a%weekend,%or%even%visiting%another%Wake%Up%Sangha!%There%is%no%
limit%to%what%you%can%come%up%with:%Wake%Up%Netherlands%has%displayed%positive%
signs%in%public,%Wake%Up%Hong%Kong%has%hosted%public%walking%meditations,%Wake%
Up%London%hosts%regular%meditation%flashmobs%
%
But%at%the%end%of%the%day,%it%really%doesn't%matter%much%how%many%people%show%up%or%
how%organized%you%are.%Happiness%is%available%right%here%and%now,%and%as%long%as%
you%are%continuing%to%nourish%yourself%and%having%fun,%then%the%sangha%will%be%a%
wonderful%place%for%everyone%who%comes%to%practice.%
V1%%Nov%2013%

8%

Wake%Up%Sangha%Seeding%Guide%

Sample Schedules
OnePhour!schedule:!!From$Wake$Up$USC$(University$of$Southern$California)%
We%only%have%an%hour%or%so%to%practice%together%every%week%and%it's%during%the%
school%day.%Here's%what%we%usually%do%to%help%each%other%stay%mindful%=)%%
%
5pm%Q%Arriving%
5:05%Q%Guided%sitting%
5:15%Q%Silent%sitting%
5:30%Q%Reading%excerpt%from%Thay's%books%%
5:40%Q%Dharma%sharing%
5:55%Q%Walking%meditation%inside%the%room%
6:00%Q%Bowing%out%to%each%other%%
%
%
TwoPhour!schedule:!From$Wake$Up$Nijmegen!!
We%meet%weekly%most%times%of%the%year,%and%since%starting%in%2009%now%have%a%large%
group%of%enthusiastic%young%people%who%enjoy%practicing%together.%Fun%always%finds%
its%way%into%our%meetings.%Our%usual%timetable%looks%something%like:%
!
7:30pm%Q%Arriving%
7:40%Q%Movement%
7:55%Q%Guided%sitting%
8:15%Q%Walking%meditation%
8:30%Q%Silent%sitting%%
8:45%Q%Dharma%sharing%
9:30%Q%End%/%optional%tea%
%
%
FourPhour!schedule:!From$Wake$Up$Colorado!
For%our%biQmonthly%Day%of%Mindfulness%a%group%of%3Q5%core%members%designate%two%
people%to%coordinate.%Those%people%assign%tasks%for%each%core%member:%what%to%
bring,%what%they%could%lead%based%on%their%strengths%and/or%ways%they%would%like%to%
grow%in%the%practice%with%the%support%of%the%group.%A%typical%schedule%is%as%follows:%
%
10am%Q%Arriving%
10:30%Q%Guided%or%silent%sitting%
10:50%Q%Listening%to%short%Dharma%Talk%%
11:10%Q%Walking%meditation%
12pm%Q%Mindful%lunch%%
12:40%Q%Deep%relaxation%
1:20%Q%Dharma%sharing%
1:55%Q%Announcements%/%Sharing%the%merit%
2:00%Q%End%

V1%%Nov%2013%

9%

Wake%Up%Sangha%Seeding%Guide%

Descriptions of Basic Practices

When$we$are$mindful,$deeply$in$touch$with$the$present$moment,$our$understanding$of$
what$is$going$on$deepens,$and$we$begin$to$be$filled$with$acceptance,$joy,$peace$and$
love.$Q%Thich%Nhat%Hanh%

%
The%heart%of%our%practice%is%learning%to%live%with%mindfulness%in%each%moment.%
Mindfulness%can%be%described%as%the%energy%of%being%aware%of%what%is%going%on%
inside%us%and%around%us.%When%we%live%with%mindfulness,%we%have%the%capacity%to%
touch%life%deeply,%whether%we%are%talking,%taking%our%cup%of%tea,%or%walking.%
%

%
I$have$arrived.$I$am$home.$Q%These%two%lines%are%the%essence%of%the%practice%of%Plum%
Village.%It%is%the%practice%of%dwelling%happily%in%the%present%moment.%We%are%no%
longer%grasping%at%the%future,%regretting%the%past%or%being%swept%by%our%feelings%of%
despair%and%anger.%We%have%arrived%at%our%true%home,%our%true%self,%no%longer%
seeking%to%be%something%else.%
%
The%following%descriptions%are%available%from%the%Wake%Up%UK%website:%
Breathing!Consciously
Stopping!for!the!Wonderful!Sounds
Walking!Meditation
Gathas
Eating!Meditation
Five!Contemplations!before!Eating
Sitting!Meditation
Practicing!as!a!Sangha
Listening!to!Dharma!Talks
Dharma!Sharing
Touching!the!Earth
Beginning!Anew
Deep!Relaxation
Hugging!Meditation
Working!Meditation
Mindful!Movements

V1%%Nov%2013%

10%

Wake%Up%Sangha%Seeding%Guide%

Guided Deep Relaxations & Sitting Meditations

%
Relaxation%is%a%wonderful%chance%to%allow%our%bodies%to%rest.%
%
When%our%body%is%at%ease%and%relaxed,%our%mind%will%also%be%calm%and%at%peace.%We%
can%relax%while%travelling%in%the%bus%or%car,%while%washing%the%dishes%at%home,%or%
even%while%sitting%at%the%computer%reading%this%text.%We%can%also%practice%a%deeper%
kind%of%relaxation%while%doing%walking%meditation,%sitting%in%silence,%or%while%lying%
down.%
%
At%Plum%Village%we%have%developed%the%practice%of%Deep%Relaxation,%a%way%to%offer%
total%rest%to%our%mind%and%body.%Everyone%can%practice%deep%relaxation%%you%just%
need%to%find%10,%15%or%20%minutes%and%a%quiet%place%to%lie%down.%Even%a%few%minutes%
of%deep%relaxation%can%bring%great%relief%and%peace.%
Here%are%six%downloadable%deep%relaxations%from%Plum%Village%monks%and%nuns.%%
%
%
%

$
Sitting%meditation%is%like%returning%home%to%give%full%attention%to%and%care%for%
ourselves.%Like%the%peaceful%image%of%the%Buddha%on%the%altar,%we%too%can%radiate%
peace%and%stability.%We%sit%upright%with%dignity,%and%return%to%our%breathing.%We%
bring%our%full%attention%to%what%is%within%and%around%us.%We%let%our%mind%become%
spacious%and%our%heart%soft%and%kind.%
%
Sitting%meditation%is%very%healing.%We%realize%we%can%just%be%with%whatever%is%within%
us%Q%our%pain,%anger,%and%irritation,%or%our%joy,%love,%and%peace.%We%are%with%whatever%
is%there%without%being%carried%away%by%it.%Let%it%come,%let%it%stay,%then%let%it%go.%No%
need%to%push,%to%oppress,%or%to%pretend%our%thoughts%are%not%there.%Observe%the%
thoughts%and%images%of%our%mind%with%an%accepting%and%loving%eye.%We%are%free%to%be%
still%and%calm%despite%the%storms%that%might%arise%in%us.%
%
If%our%legs%or%feet%fall%asleep%or%begin%to%hurt%during%the%sitting,%we%are%free%to%adjust%
our%position%quietly.%We%can%maintain%our%concentration%by%following%our%breathing%
and%slowly,%and%attentively%change%our%posture.%Below%are%two%guided%meditations:%
$

V1%%Nov%2013%

11%

Wake%Up%Sangha%Seeding%Guide%
Joy!of!Meditation!as!Nourishment%%
%
%
Breathing%in,%I%know%I%am%breathing%in!%
Breathing%out,%I%know%I%am%breathing%out%
%
Breathing%in,%my%breath%goes%deep!%
Breathing%out,%my%breath%goes%slow!%
%
Breathing%in,%I%feel%calm%%
Breathing%out,%I%feel!ease%%
%
Breathing%in,%I%smile%%
Breathing%out,%I%release%%
%
Breathing%in,%I%see%myself%as%a%flower%
Breathing%out,%I%feel!fresh%%
%
Breathing%in,%I%see%myself%as%a!mountain%
Breathing%out,%I%feel%solid!%
%
Breathing%in,%I%see%myself%as%still%water%
Breathing%out,%I%reflect!all%that%is.%%
%
Breathing%in,%I%see%myself%as%space%%
Breathing%out,%I%feel%free!!
!
Dwelling%in%the%present!moment!!
I%know%it%is%a%wonderful!moment%%

V1%%Nov%2013%

Meditation!for!Stopping!and!Deep!
Looking!!
%
Breathing%in,%I%am%aware%that%I%am%
breathing%in.%%
Breathing%out,%I%am%aware%that%I%am%
breathing%out.%%
%
Breathing%in,%my%breath%goes%deep.%%
Breathing%out,%my%breath%goes%slow%%
%
Breathing%in,%I%calm%my%body.%%
Breathing%out,%I%feel%at%ease.%%
%
Breathing%in,%I%smile.%%
Breathing%out,%I%release%all%tension.%%
%
Breathing%in,%I%relax%my%mind%%
Breathing%out,%I%smile%to%my%relaxed%mind%%
%
Breathing%in,%I%quiet%my%mind%and%let%go%of%
thoughts,%worries,%judgments%%
Breathing%out,%I%smile%to%my%quiet%mind%%
%
Breathing%in,%I%see%myself%in%this%moment,%
sitting%quietly,%doing%nothing%%
Breathing%out,%my%mind%is%free%%
%
Breathing%in,%I%feel%light%%
Breathing%out,%I%feel%free%%
%
Breathing%in,%I%am%in%touch%with%the%
emptiness%of%my%mind%%
Breathing%out,%I%smile%to%my%empty%mind%%
%
Breathing%in,%I%see%my%fear%about%the%
future%%
Breathing%out,%I%let%it%go%%
%
Breathing%in,%I%see%my%worries,%my%
irritation,%my%concerns,%my%exhilarations%
Breathing%out,%I%let%them%go.%
%%
Breathing%in,%I%am%enjoying%this%present%
moment%%
Breathing%out,%I%know%this%is%a%wonderful%
moment%%

12%

Wake%Up%Sangha%Seeding%Guide%

Practice Songs
1.!Breathing!In,!Breathing!
Out!
Breathing%in,%breathing%out%
Breathing%in,%breathing%out%
I%am%blooming%as%a%flower.%
I%am%fresh%as%the%dew.%
I%am%solid%as%the%mountain.%
I%am%firm%as%the%earth.%
I%am%free.%
Breathing%in,%breathing%out%
Breathing%in,%breathing%out%
I%am%water,%reflecting%
what%is%real,%what%is%true.%
And%I%feel%there%is%space%
deep%inside%of%me%
I%am%free,%I%am%free,%I%am%free.%
%
2.!The!Island!Within!
Breathing%in,%I%go%back%to%the%
island%within%
myself.%
There%are%beautiful%trees%
within%the%island,%
there%are%clear%streams%
of%water,%there%are%birds,%
sunshine%and%fresh%air.%
Breathing%out,%I%feel%safe.%
I%enjoy%going%back%to%my%
island.%
%
3.!Dear!Friends!
Dear%friends,%dear%friends,%
Let%my%tell%you%how%I%feel;%
You%have%given%me%such%
treasures,%
I%love%you%so.%
%
4.!I!Have!Arrived,!I!Am!
Home!
(I%have%arrived,%I%am%home%
in%the%here%and%in%the%now.)%
(2x)%
I%am%solid,%I%am%free.%
I%am%solid,%I%am%free.%
In%the%ultimate,%I%dwell.%
In%the%ultimate,%I%dwell.%

V1%%Nov%2013%

5.!In!Out!
In,%out%
Deep,%slow%
Calm,%ease%
Smile,%release.%
Present%
moment,%
Wonderful%
moment.%
%
6.!Standing!Like!a!Tree!
Standing%like%a%tree%
with%my%roots%down%deep,%
and%my%branches%wide%and%
open.%
Come%down%the%rain,%
Come%down%the%sun,%
Return%to%the%Earth,%return%to%
the%
One...%
You%are%so%tall,%your%leaves%
are%so%
green%
How%could%we%live%without%
you?...%
Trees...%give%us%shade%and...%
Trees...%give%us%air%to%
breathe...%
We%are%one%family,%we%
are%all%related...%
%
7.!No!Discrimination!
The%sun,%it%shines%on%
everyone.%
(2x)%
No%discrimination,%no%
discrimination%
The%rain,%it%falls%on%everyone,%
(2x)%
No%discrimination,%no%
discrimination%
My%heart%belongs%to%
everyone,%(2x)%
No%discrimination,%no%
discrimination%
%

8.!And!When!I!Rise!
And%when%I%rise,%
let%me%rise%like%a%bird,%
joyfully.%
And%when%I%fall,%
let%me%fall%like%a%leaf,%
gracefully,%
without%regrets.%
(And%when%I%sit,%
let%me%sit%like%a%mountain,%
solidly.%
And%when%I%lay,%
let%me%lay%like%a%lake,%calm%
and%
still,%reflecting%all.)%
(And%when%I%work,%
let%me%work%like%a%bee,%lazily.%
And%when%I%play,%
let%me%play%like%the%rays%of%
the%sun,%
rejoicingly.)%
%
9.!No!Coming,!No!Going!
No%coming,%no%going%
No%after,%no%before%
I%hold%you%close%to%me.%
I%release%you%to%be%so%free%
Because%I%am%in%you,%and%you%
are%
in%
me%(2x)%
%
10.!Happiness!
Happiness%is%here%and%now.%
I%have%dropped%my%worries.%
Nowhere%to%go,%nothing%to%do,%
no%longer%in%a%hurry.%
Happiness%is%here%and%now.%
I%have%dropped%my%worries.%
Somewhere%to%go,%something%
to%do,%%
but%I%dont%need%to%hurry%
%
%

13%

Wake%Up%Sangha%Seeding%Guide%

Wake Up Mission Statement

%
Young$Buddhists$and$nonUBuddhists$for$a$Healthy$and$Compassionate$Society$

Nutshell
Wake%Up%is%an%active%global%community%of%young%mindfulness%
practitioners,%aged%18Q35,%inspired%by%the%teachings%of%Zen%Master%and%
peace%activist%Thich%Nhat%Hanh.%We%come%together%to%practice%
mindfulness%in%order%to%take%care%of%ourselves,%nourish%happiness%and%
contribute%to%building%a%healthier%and%a%more%compassionate%society.%%
%
We$want$to$help$our$world$which$is$overloaded$with$intolerance,$
discrimination,$craving,$anger$and$despair.$Seeing$the$environmental$
degradation$caused$by$our$society,$we$want$to$live$in$such$a$way$that$our$
planet$Earth$can$survive$for$a$long$time.$Practicing$mindfulness,$
concentration$and$insight,$enables$us$to$cultivate$tolerance,$nonU
discrimination,$understanding$and$compassion$in$ourselves$and$the$world.$
%

Practice: essence
We%follow%the%Five%Mindfulness%Trainings,%which%are%ethical%guidelines%
that%offer%concrete%practices%of%true%love%and%compassion,%and%a%path%
towards%a%life%in%harmony%with%each%other%and%the%Earth.%These%
guidelines%are%the%foundation%of%our%lives%and%represent%our%ideal%of%
service.%Our%practice%is%based%on%cultivating%awareness%of%the%breath%and%
living%deeply%in%the%present%moment,%aware%of%what%is%happening%within%
us%and%around%us.%This%practice%helps%us%to%release%the%tension%in%our%
bodies%and%feelings,%to%live%life%deeply%and%more%happily,%and%to%use%
compassionate%listening%and%loving%speech%to%help%restore%
communication%and%reconcile%with%others.%%
%
V1%%Nov%2013%

14%

Wake%Up%Sangha%Seeding%Guide%

Roots/inclusiveness
The%Wake%Up%movement%is%inspired%by%Buddhism's%long%tradition%of%
wisdom%and%practices%which%help%cultivate%understanding%and%love;%it%is%
not%based%on%beliefs%or%ideology.%The%spirit%of%our%practice%is%close%to%the%
spirit%of%science;%both%help%us%cultivate%an%open%and%nonQdiscriminating%
mind.%We%honor%everyone's%diverse%spiritual%and%cultural%roots.%You%can%
join%as%a%Christian,%a%Jew,%a%Muslim,%as%an%agnostic%or%atheist,%or%member%
of%any%other%spiritual%or%religious%tradition.%
%

What we do
We%aspire%to%be%a%place%of%refuge,%nourishment%and%support%for%anyone%
with%an%aspiration%to%transform%their%own%suffering%and%contribute%to%a%
healthy%and%compassionate%society.%We%gather%weekly%or%monthly%in%
Wake%Up%groups%to%practice%sitting%and%walking%meditation,%to%listen%to%a%
teaching,%practice%total%relaxation,%listen%deeply%to%one%another,%and%
recite%the%Five%Mindfulness%Trainings.%We%also%organize%mindfulness%
events%and%retreats,%and%visit%meditation%practice%centers%together%to%
refresh%ourselves%and%strengthen%our%practice.%Many%groups%also%
organize%music%evenings,%meditation%flashmobs,%picnics,%hikes%and%other%
special%events%or%actions.%%
%

You can do it
If%you%are%a%young%person%inspired%to%cultivate%mindfulness%and%
compassion%in%your%life,%we%invite%you%to%join%the%Wake%Up%movement%in%
your%country.%Wake%Up%offers%a%way%to%pool%our%energy%and%act%
collectively,%to%create%the%world%we%want%to%live%in!%Anyone%can%get%
together%and%form%a%Wake%Up%group%wherever%they%are.%Please%let%us%
know%what%you%are%planning%to%do%and%what%you%are%trying%to%achieve.%
We%will%do%our%best%to%support%you.%
%
%
%
%
%
%

V1%%Nov%2013%

15%

Wake%Up%Sangha%Seeding%Guide%

The Five Mindfulness Trainings

The$Five$Mindfulness$Trainings$represent$the$Buddhist$vision$for$a$global$spirituality$and$ethic.$They$are$a$
concrete$expression$of$the$Buddhas$teachings$on$the$Four$Noble$Truths$and$the$Noble$Eightfold$Path,$the$
path$of$right$understanding$and$true$love,$leading$to$healing,$transformation,$and$happiness$for$ourselves$
and$for$the$world.$To$practice$the$Five$Mindfulness$Trainings$is$to$cultivate$the$insight$of$interbeing,$or$Right$
View,$which$can$remove$all$discrimination,$intolerance,$anger,$fear,$and$despair.$If$we$live$according$to$the$
Five$Mindfulness$Trainings,$we$are$already$on$the$path$of$a$bodhisattva.$Knowing$we$are$on$that$path,$we$are$
not$lost$in$confusion$about$our$life$in$the$present$or$in$fears$about$the$future.$
%

Reverence!For!Life!
Aware%of%the%suffering%caused%by%the%destruction%of%life,%I%am%committed%to%cultivating%the%
insight%of%interbeing%and%compassion%and%learning%ways%to%protect%the%lives%of%people,%
animals,%plants,%and%minerals.%I%am%determined%not%to%kill,%not%to%let%others%kill,%and%not%to%
support%any%act%of%killing%in%the%world,%in%my%thinking,%or%in%my%way%of%life.%Seeing%that%
harmful%actions%arise%from%anger,%fear,%greed,%and%intolerance,%which%in%turn%come%from%
dualistic%and%discriminative%thinking,%I%will%cultivate%openness,%nonQdiscrimination,%and%nonQ
attachment%to%views%in%order%to%transform%violence,%fanaticism,%and%dogmatism%in%myself%
and%in%the%world.%

True!Happiness!
Aware%of%the%suffering%caused%by%exploitation,%social%injustice,%stealing,%and%oppression,%I%am%
committed%to%practicing%generosity%in%my%thinking,%speaking,%and%acting.%I%am%determined%
not%to%steal%and%not%to%possess%anything%that%should%belong%to%others;%and%I%will%share%my%
time,%energy,%and%material%resources%with%those%who%are%in%need.%I%will%practice%looking%
deeply%to%see%that%the%happiness%and%suffering%of%others%are%not%separate%from%my%own%
happiness%and%suffering;%that%true%happiness%is%not%possible%without%understanding%and%
compassion;%and%that%running%after%wealth,%fame,%power%and%sensual%pleasures%can%bring%
much%suffering%and%despair.%I%am%aware%that%happiness%depends%on%my%mental%attitude%and%
not%on%external%conditions,%and%that%I%can%live%happily%in%the%present%moment%simply%by%
remembering%that%I%already%have%more%than%enough%conditions%to%be%happy.%I%am%committed%
to%practicing%Right%Livelihood%so%that%I%can%help%reduce%the%suffering%of%living%beings%on%
Earth%and%reverse%the%process%of%global%warming.%
%

True!Love!
Aware%of%the%suffering%caused%by%sexual%misconduct,%I%am%committed%to%cultivating%
responsibility%and%learning%ways%to%protect%the%safety%and%integrity%of%individuals,%couples,%
families,%and%society.%Knowing%that%sexual%desire%is%not%love,%and%that%sexual%activity%
motivated%by%craving%always%harms%myself%as%well%as%others,%I%am%determined%not%to%engage%
in%sexual%relations%without%true%love%and%a%deep,%longQterm%commitment%made%known%to%my%
V1%%Nov%2013%

16%

Wake%Up%Sangha%Seeding%Guide%
family%and%friends.%I%will%do%everything%in%my%power%to%protect%children%from%sexual%abuse%
and%to%prevent%couples%and%families%from%being%broken%by%sexual%misconduct.%Seeing%that%
body%and%mind%are%one,%I%am%committed%to%learning%appropriate%ways%to%take%care%of%my%
sexual%energy%and%cultivating%loving%kindness,%compassion,%joy%and%inclusiveness%%which%
are%the%four%basic%elements%of%true%love%%for%my%greater%happiness%and%the%greater%
happiness%of%others.%Practicing%true%love,%we%know%that%we%will%continue%beautifully%into%the%
future.%

Loving!Speech!and!Deep!Listening!
Aware%of%the%suffering%caused%by%unmindful%speech%and%the%inability%to%listen%to%others,%I%am%
committed%to%cultivating%loving%speech%and%compassionate%listening%in%order%to%relieve%
suffering%and%to%promote%reconciliation%and%peace%in%myself%and%among%other%people,%ethnic%
and%religious%groups,%and%nations.%Knowing%that%words%can%create%happiness%or%suffering,%I%
am%committed%to%speaking%truthfully%using%words%that%inspire%confidence,%joy,%and%hope.%
When%anger%is%manifesting%in%me,%I%am%determined%not%to%speak.%I%will%practice%mindful%
breathing%and%walking%in%order%to%recognize%and%to%look%deeply%into%my%anger.%I%know%that%
the%roots%of%anger%can%be%found%in%my%wrong%perceptions%and%lack%of%understanding%of%the%
suffering%in%myself%and%in%the%other%person.%I%will%speak%and%listen%in%a%way%that%can%help%
myself%and%the%other%person%to%transform%suffering%and%see%the%way%out%of%difficult%
situations.%I%am%determined%not%to%spread%news%that%I%do%not%know%to%be%certain%and%not%to%
utter%words%that%can%cause%division%or%discord.%I%will%practice%Right%Diligence%to%nourish%my%
capacity%for%understanding,%love,%joy,%and%inclusiveness,%and%gradually%transform%anger,%
violence,%and%fear%that%lie%deep%in%my%consciousness.%

!
Nourishment!and!Healing!
Aware%of%the%suffering%caused%by%unmindful%consumption,%I%am%committed%to%cultivating%
good%health,%both%physical%and%mental,%for%myself,%my%family,%and%my%society%by%practicing%
mindful%eating,%drinking,%and%consuming.%I%will%practice%looking%deeply%into%how%I%consume%
the%Four%Kinds%of%Nutriments,%namely%edible%foods,%sense%impressions,%volition,%and%
consciousness.%I%am%determined%not%to%gamble,%or%to%use%alcohol,%drugs,%or%any%other%
products%which%contain%toxins,%such%as%certain%websites,%electronic%games,%TV%programs,%
films,%magazines,%books,%and%conversations.%I%will%practice%coming%back%to%the%present%
moment%to%be%in%touch%with%the%refreshing,%healing%and%nourishing%elements%in%me%and%
around%me,%not%letting%regrets%and%sorrow%drag%me%back%into%the%past%nor%letting%anxieties,%
fear,%or%craving%pull%me%out%of%the%present%moment.%I%am%determined%not%to%try%to%cover%up%
loneliness,%anxiety,%or%other%suffering%by%losing%myself%in%consumption.%I%will%contemplate%
interbeing%and%consume%in%a%way%that%preserves%peace,%joy,%and%wellQbeing%in%my%body%and%
consciousness,%and%in%the%collective%body%and%consciousness%of%my%family,%my%society%and%
the%Earth.%

V1%%Nov%2013%

17%

Wake%Up%Sangha%Seeding%Guide%

Additional Resources
Wake!Up!
Wake%Up%International%Website%
Videos%from%Wake%Up%%
Wake%Up%International%Facebook%
Wake%Up%Twitter%
Prezi%about%Wake%Up%%
Plum!Village!
Thich%Nhat%Hanh%Audio%
Plum%Village%Vimeo%
Plum%Village%YouTube%
SanghaPbuilding!
Thich%Nhat%Hanh%Foundations%Sangha%in%a%Box%StartQup%Kit%
UK%Community%of%Interbeings%Manual%of%Practice%
World%Beat%Sanghas%New%Sangha%Handbook%%

V1%%Nov%2013%

18%