He says there's always going to be a certain amount of natural suffering of course, from having been born as a human being, birth, growing up sickness, old age and death. These are the results of having been And born as a human being, the body, the seasons of the years, such things cannot satisfy us. When we contemplate them and meditate on them however, then we can be at peace with them. But then there's also the suffering which we create. If I'm sitting here thinking dammit, it's snowing again. It's blasted English winters. I want to go to South Africa with venerable Nano. Imagine an Arjaan in South Africa. Probably have them there. Now that is something I've created right now just sitting here. I'm not contemplating I'm just reacting. It's snowing again blast it. If I kind of played however, I can be peaceful. white snow on a bleak landscape is calming to the mind. I can look out there and contemplate it is quite tranquilizing does not excite is not a stimulating landscape. It is all quite colorless and subdued, quiet, silent. If on the other hand, we want interesting, fascinating lifestyles. We might find this all a bit boring. We think how boring it is. White Snow, few colors, no leaves on the trees, no flowers in the garden. Just kind of colorless shades, sepia tones. And then we think remember those beautiful fascinating gardens in Borneo wild colors of orange and red and yellow, beautiful parrots in the trees, flamingos and then immediately we are sitting here in the middle of an English winter and there are no flamingos. We are creating suffering, because we are thinking about something that is not here and resenting the fact. Now, as contemplate errs of life, we have to open up to the sepia toned, bleak English winter, just like the inhalation and the exhalation. I saw a film on an aeroplane Flashdance. It's an old movie. It was the story of a lady. Whenever she heard a certain kind of music, her whole body started going all over the place no matter where she was. If she heard this music, she just started leaping into the air. That kind of music can excite the mind. But mindfulness of breathing will not do that. It is a different kind of rhythm. I'm not saying excitement is bad, do not misunderstand me. I'm saying that that is what it is like. Mindfulness of breathing, however, is a tranquilizing slow rhythm. It is something we do not make up, we do not create it. Now, if we are not feeling tranquil throughout this mindfulness of breathing, it is because we are expecting more from it that it can give us, we do not understand it yet. We're not really giving ourselves to it. We're just using it to get some state that we want. But when we start reflecting that mindfulness is just about being with an inhalation, just being with an exhalation, then it is its own reward. And then we could also say that it is something we can easily do when we get out of the business of creating an effect when that's not our job. Meditation is so much easier, don't have to twist ourselves into shapes don't have to ride herd, the only thing we have to pay attention to is am I with the breathing? Am I with the koan, my with my practice, whatever it is, or I by wandering off and expectations and thoughts, and criticisms. And when we notice, there it is, back immediately. It's not like we have to build it up all of a sudden, we have to recreate it we painfully built up by thinking the right thoughts and looking the right way. It's just a breath in and out. We're back. I remember reading somewhere that JOCO back when she found her mind scattered, would just listen to the sound of car tires, on the street outside her place. Just really, really focus on that. Don't have to do anything with it. Give yourself Simple awareness