Are You Awake Now? The Easiest Way to Escape Overwhelming Thoughts (Dhammapada 348)
“Are you awake right now?”
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| Photo by the author |
Are your thoughts racing restlessly, like a monkey swinging from tree to tree? In fact, you might not even realize this is happening.
You might be constantly recalling things that have already passed, or worrying about a future that hasn't arrived yet.
Even though nothing is happening in the physical world, the mind creates countless scenarios, repeating cycles of anxiety and tension.
Why Do We Struggle to Notice Something So Simple?
In moments like these, we try to solve the problem with more thinking.
However, in most cases, thinking only feeds the problem rather than solving it.
What is needed is not a way to think "better," but to ask yourself in this very moment:
“Am I awake right now?”
Venerable Wonbin says that this single question is the fastest way to break free from the world of thoughts and return to reality.
Do not wander within your thoughts and tremble in anxiety. Just ask.
In that very moment, right now, there is peace.
Why Does Thinking Torture Us So Much?
The reason we suffer is simple. We are clinging to "thoughts," not reality.
If you look closely at your thoughts, most of them are about either the past or the future.
The past leads to regret and memories; the future leads to anxiety and fear.
Dr. Jeon Hyun-soo, a psychiatrist and pioneer in Buddhist psychotherapy, explains that since most thoughts dwell in the past and future, they inherently create suffering.
Modern neuroscience supports this as well.
Even when we are doing nothing, the brain is in a state called the ‘Default Mode Network (DMN),’ where it constantly ruminates on the past and simulates the future.
In other words, the fact that your thoughts keep spinning is not because something is wrong with you, but because the brain’s survival mechanism is operating excessively.
Ultimately, the reason we suffer is not the situation itself, but the ‘thoughts’ we have created about that situation.
The Buddha Already Knew the Answer
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| Photo by the author |
The Dhammapada means "Words of Truth" and has been a book of wisdom providing life guidance to people all over the world for over 2,500 years.
In particular, Verse 348 clearly shows how a mind clinging to the past and future creates suffering.
“Let go of the past and the future.
Let go of the present as well.
When you release your shackles and reach the far shore of existence, you shall never return to the flow of birth and death.”
Also, in the Majjhima Nikaya 131, "A Happy Night", it is said:
“Do not look back at the past, do not hope for the future.
The past is gone, the future has not come.
Contemplate the phenomena occurring in the present right there.”
The Buddha reminded us that the cause of suffering is not external, but lies in our mind’s ‘clinging,’ which wavers between before and after.
We regret by holding onto the past, and create anxiety by pulling in the future. We live in constant tension by trying to control even the present.
We live thinking that "thoughts" are who we are, that "thoughts" belong to us, and that "thoughts" are our ego, believing that we must think to live well.
Shakyamuni Buddha emphasizes over and over again that the body, feelings, perceptions, thoughts, emotions, will, intention, and consciousness are not me, do not belong to me, and are not my ego—so let them all go.
He tells us to recognize thoughts, let them go, and focus on the present through mindfulness.
I Almost Fell Into the Same Anxiety
We all know this clearly: The past has already passed, and the future has not yet arrived.
Nevertheless, we keep wavering between the two, trapped in a prison of our own thoughts.
The reason we are suffering is not the situation itself, but because we are inside our thoughts of the past and future.
As Dr. Jeon says, we can escape suffering only when we let go of these thoughts that cause us distress and focus on the present.
Actually, last year while getting a health checkup and waiting several months for the results, I almost fell into this very prison of future-based anxiety.
‘What if the results are bad?’
This one thought was enough to make me suffer for several months. But at that time, I kept recalling the Buddha’s words:
“Thoughts are not me. Thoughts do not belong to me. Thoughts are not my ego.”
Because of that, I was able to avoid entering the world of thoughts. Also, I frequently asked myself:
“Am I awake right now?”
Thanks to that question, I was able to return to the reality in front of my eyes, rather than a future that had not yet come.
Does Time Really Not Exist?
Venerable Wonbin says:
“The past has flowed away, and the future has not come.
Even the present is not a moment of time that stays still.
It is simply an experience flowing moment by moment like running water.
There is no independent entity called time.”
The statement ‘time has no substance’ might be difficult to understand at first.
I also once had a similar question. About 10 years ago, while walking at sunset, this thought suddenly occurred to me:
‘Who on earth made this thing called time?’
Surprisingly, the answer was found later in the book Sapiens, written by Yuval Noah Harari.
I learned that during the Industrial Revolution, people set ‘Standard Time’ to align train schedules, which created the concept of ‘time’ that we take for granted today.
In other words, the time we live by in a rush is not an absolute reality, but rather a "giant promise" or a rule created by humans for efficiency.
Once you understand that time is an illusion, you realize that the past, present, and future all exist only within our thoughts.
To help us live free from this illusion, Venerable Wonbin offers a single practice: Gga-Ma-Al-Rak. (This is an acronym for four Korean words meaning: Being Awake, Mindfulness, Awareness, and the naturally following Peace/Bliss.)
"The solution is simple. Gga-Ma-Al-Rak.
Prepare an awakened mind, and find peace through mindfulness.
Devote yourself to the experience through awareness.
Just live every moment joyfully and willingly. Like paradise.
Do not live 'in time,' but devote yourself to the experience of every moment.
This is the solution. Be at peace.
If you are ready to be at peace, devote yourself joyfully."
This is a very specific yet easy way to return to this moment.
How simple and reassuring these words are!
The moment I read these words, I felt the desire to write this post and share it with all of you.
So Now, What Should I Do?
Venerable Wonbin also emphasizes this:
“If you notice anxiety, stop unconditionally.”
And Dr. Jeon advises those who find it difficult to recognize thoughts to observe the ‘body’ first.
He says to slowly recognize every process—when you hold a cup, when you eat, when you are walking.
By starting with observing the body, you gain concentration, which makes it easier to recognize and let go of thoughts.
To focus on the present moment by moment, I wrote the following on A4 paper and Post-its and stuck them all over my house:
“나는 깨어 있는가?" (Am I awake right now?)
“생갹 내려놓기!" (Let go of thoughts!)
"현재 집중" (Focus on the present)
“호흡 보기" (Watch breath)
On the refrigerator, living room wall, kitchen, entrance, and even the bathroom. This simple device is constantly helping me return to the present.
When You Return to the Present, This Surprisingly Disappears
Usually, we live inside our thoughts.
If we make a small mistake at work, we keep repeating that scene even after coming home, getting trapped in thoughts like ‘What should I do tomorrow?’
But at that very moment, let go of your thoughts and focus on the action you are doing right now.
You are just walking, breathing, brushing your teeth, or cleaning.
Most importantly, when you return to the present through mindfulness, you will discover that the anxiety that felt so large is nowhere to be found.
Only the peace of the present remains.
Congratulations on escaping from the dream of thoughts to the sanctuary of reality.
Now, you have a reliable tool to break free from the prison of thoughts.
Ultimately, This One Thing Remains
We think we live through time, but in reality, we live within the experience of every moment.
If you let go of the past and the future, only one thing remains: This moment. And the awakened mind that recognizes it.
Just Try This Once
Even once a day is fine.
As Venerable Wonbin said, the moment you feel lost in thought, stop for a moment and ask yourself:
“Am I awake right now?”
That one question becomes the starting point for returning from thought to reality.
A Gift for Your Peaceful Moment
Understanding through text is good, but listening to the actual dharma talk directly makes the depth of understanding much different.
In particular, Venerable Wonbin’s explanation conveys the ‘sense of returning to this moment’ more vividly.
Watching the video below will help you experience the content of this post much more easily.
Continuing the Journey
If you felt a sense of relief after reading this, I recommend exploring the posts below as well.
They will serve as a helpful guide to deeper understanding of our thoughts and finding true peace and happiness in our daily lives.
[Why Thinking Causes Suffering — And How to Stay Awake in Reality]
[Thoughts Won't Stop? Here's What's Really Happening in Your Mind]
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