Think Like a Monk PDF

Jay Shetty

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 Think Like a Monk
Unlocking Peace and Purpose Through Mindful
Living.
Written by Bookey
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About the book
In "Think Like a Monk," Jay Shetty invites readers on a
transformative journey into the heart of mindfulness and
self-discovery, drawing upon his years of training as a monk to
unveil powerful principles for a purposeful life. Through
captivating stories and insightful lessons, Shetty challenges us
to shift our perspective, cultivate inner peace, and let go of the
distractions that cloud our true potential. This book serves as a
blueprint for harnessing ancient wisdom in the modern world,
empowering us to overcome negativity, build meaningful
relationships, and align our actions with our values. Whether
you're seeking clarity in a chaotic world or yearning for deeper
fulfillment, "Think Like a Monk" offers the tools and
inspiration to elevate your mindset and embrace a life of
intention.

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About the author
Jay Shetty is a former monk turned acclaimed author, podcast
host, and motivational speaker, known for his ability to blend
ancient wisdom with modern life challenges. After spending
three years in a monastery, Shetty returned to the world with
the intention of sharing the profound insights he gained during
his spiritual journey. With millions of followers on social
media and a reputation for creating impactful content, he
inspires audiences globally to cultivate mindfulness,
compassion, and positive living. His debut book, "Think Like
a Monk," encapsulates his philosophy, offering practical
guidance on how to navigate life's complexities while
fostering a deeper sense of purpose and inner peace.

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Summary Content List
Chapter 1 : Overview

Chapter 2 : Avoid External and Internal Influences

Chapter 3 : Reshape Your Life to Achieve Growth

Chapter 4 : Keep an Open Mind to the World

Chapter 5 : Summary & Review

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Chapter 1 : Overview
Hi, welcome to Bookey. Today we will unlock the
book Think Like a Monk: Train Your Mind for Peace and
Purpose Every Day.

But why should you think like a monk? Well, if you want to
learn how to play basketball, you would probably want to
train with Michael Jordan. Or, if you’re trying to get in touch
with your creative side, Elon Musk is your man. What if you
want to learn how to put on an unforgettable performance?
Beyoncé can definitely give you some pointers there. Now, if
you’re looking to train your mind to find peace, serenity, and
purpose, then learning from a monk would be an excellent
place to start. Why is that, you say? Let’s begin by exploring
Jay Shetty’s own experience.

At the age of 18, Shetty was a freshman at the Cass Business

School in London. A friend of Shetty’s asked him to hear a
monk give a lecture, but Shetty was skeptical and turned
down the invitation. At this time in his life, Shetty was only
interested in people who made their own opportunities and
their success stories. Despite Shetty’s reluctance, finally, his
friend convinced him to go to the lecture. Later, Shetty

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described the experience as feeling like he “fell in love.”

Gauranga Das was the monk’s name. He was in his mid-30s,

an Indian who had dropped out of the Indian Institute of
Technology, regarded as India’s MIT. He had given up the
very life many people desperately strive for. Yet, he appeared
happy, happier than other people enjoying high prestige,
status, or good looks.

Monks like Das claim to enjoy elevated mental states, and

science backs them up. In a study of the Buddhist monk
Matthieu Ricard’s brain, researchers found that the level of
his gamma waves, which are associated with attention,
memory, learning, and happiness, was the highest they had
ever observed. He became known as “the World’s Happiest
Man.” Brain scans of 21 other meditating monks similarly
revealed enhanced brain activity associated with these
functions. Even after meditation, it was considerably elevated
and sustained compared to a control group of subjects who
did not meditate.

Like many people, Shetty’s goal in life was to get married

and earn a fortune. It was not until he heard Das’ speech that
he found his true path. He is determined to explore new ideas

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and ways of living, practicing humility, compassion,
empathy, and other altruistic qualities. After several twists
and turns in his life, finally, he joined a monastery and
became a monk. According to Shetty, if he can learn to think
like a monk, anyone can.

If you cannot or would rather not join a monastery, at least

not right now, you can always begin your journey by reading
this book. In it, Shetty shares what he has learned in his life.
If you take his advice seriously and put it into practice, you
will find meaning, truth, passion, and purpose in your life.
We will all learn how to follow his example through the
following three parts:

Part One: Avoid External and Internal Influences

Part Two: Reshape Your Life to Achieve Growth

Part Three: Keep an Open Mind to the World

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Chapter 2 : Avoid External and Internal
Influences
Throughout our lives, we are subjected to various external
pressures. Family, friends, society, and the media dictate
what type of person we should strive to be and what we
should do with our lives. After high school, for instance,
you’re told you need to attend a prestigious college so that
you can acquire a good job after graduation. Then comes
marriage, buying a house, having children, and hopefully
getting promoted in your work. There is nothing inherently
wrong with these life choices. However, if you determine
that these are your goals in life arbitrarily, you may end up
feeling unfulfilled at your work, unhappy with your home, or
even unsure about your relationship with your spouse.
Consequently, you’ll wonder when doubts set in. Where did
these misgivings come from? Shetty points out that if you
want a meaningful life, it’s crucial to filter out the noise first
and rethink priorities, deciding what’s the most important to
you.

In the book, Shetty explains that it would be hard for us to

address our thoughts and explore our minds when we are

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preoccupied. So, in order to figure out what’s truly important
to us, we need to create a space for self-flection. Shetty
proposes three proactive strategies for this end. The first
suggestion is to take some time every day to consider how
you spent your time and how it made you feel. Each month,
you might also visit somewhere different, an unfamiliar place
where you can explore yourself. It could be a park or a
library. A third option is simply doing something you find
meaningful, like pursuing your hobby.

Another way to understand what you really need is to look at

how you use your time and existing environment. When you
are not working and sleeping, what are you doing, or what do
you want to do? Do you devote this spare time to your
family, friends, health, or for yourself? How you invest your
time will reflect the value that has a role to play in your life.
Similarly, how you spend your money can also help you
understand your core values and what truly motivates your
life. After paying for the necessities of food, housing, cars,
and paying back any money you owe, where do you spend
the money left over? Is this consumption aligned with what
matters to you most?

By such self-analysis, you will ascertain the values that have

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become important in your life. The next step is to make a
map of these values. Monks believe that values can be
divided into two groups: higher values and lower values. The
higher values lead toward happiness, fulfillment, and
meaning. Lower values can push us toward anxiety,
depression, and suffering. We need to let go of false,
irrelevant values that fill up the space in our lives. Family
members, colleagues, or friends who possess qualities we
admire can also provide lessons, and we can actively learn
from them. Their qualities harmonize with our values, and
we can aim for them to guide our lives. If you’re unsure
whether someone fits in with your values, you can try asking
yourself this. When you are with them, do you feel like
you’re getting closer or farther from the type of person you
want to become? From this insight, you can choose to grow
alongside the people that you feel comfortable being around.

As long as we identify personal values and live according to

them, we can effectively filter out external influences. Next,
let’s look at the ways to deal with our internal influences, the
negativity.

Almost every day, we face some form of negativity, from

getting up in the morning with messy hair to missing the

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green light on the way to work and blaming other drivers for
being slow off the mark. Even when you finally arrive at
work, it’s only to learn that a colleague is absent, probably
pretending to be sick again. It’s no wonder that we have a
tendency to spread our negativity to others. We may
complain to our partners, speak ill of friends behind their
backs, or adopt the role of a keyboard warrior on social
media. Even on what might seem to be a perfect day,
negativity can creep into your life.

According to Shetty, negativity is an internal force, even

though no one would wake up in the morning and start
thinking, “how can I harbor more negative emotions today?”
Negative emotions most likely arise when our three core
emotional needs, peace, love, and understanding, are
threatened. For example, when we are afraid that bad things
may happen to us, we experience the loss of peace. Similarly,
if we do not receive the affection we crave, our need for love
is unrequited. When we are not treated with the respect we
deserve, we are left feeling misunderstood. Each of these
unfulfilled emotional needs leads to all kinds of negative
emotions, including fear, insecurity, hurt feelings and
confusion. Such negative emotions can take the form of
complaints, disparaging comparisons, and critiques. For

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instance, trolls venting their malicious intent on social media
may resort to cyberbullying to have a feeling of
accomplishment out of fear of being belittled.

It is no doubt that at least once in their lives, everyone has

the experience of being a victim. However, indulging
ourselves in negativity has more adverse and sometimes even
permanent impacts. To start with, having a victim mentality
can lead to a sense of entitlement and provoke selfish
behavior. Moreover, complaining about misfortunes does not
diffuse anger. Even people who feel relief after venting their
frustrations tend to be more aggressive than those who don’t
vent in the first place. This is because complaining is
stressful. It produces cortisol, a stress hormone, which
damages the areas of the brain that are related to reasoning
and memory. It can also weaken the immune system, making
people more susceptible to infections and falling ill.

To cope with our inner negativity, Shetty proposes a method

used by monks that he refers to as “spot, stop, and swap.”

Many people are oblivious to their negative emotions, and

that’s why Shetty encourages us to start by spotting them. To
‘spot’ involves growing sensitivity and becoming more

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aware of feelings or troubles. Recording negative thoughts
and remarks can help identify where they originate and
reveal whether we are as critical of ourselves as we may be
towards others. When you begin to understand your negative
emotions, the next step, stop, requires you to curb your
negative talk. We might be aware that, by doing this, we have
less to talk about. Holding back might even make us feel a
little depressed at first. Nonetheless, it’s vital to remember
that moaning and complaining do nothing to better our
situation. So, this process is well worth it. Then we can come
to the last step, swap. Having restrained our negative
behaviors we replace them with a new approach.

We can express our negative emotions in more specific and

less extreme language. We can say we feel annoyed or
offended instead of simply angry. Being mindful of our
words can make us more cognizant of our negativity. Also,
instead of complaining, we can opt for a more positive
communicative approach. For example, rather than whining
to our friends about our partner coming home late, we can
communicate with them directly. We can also swap the
negative emotions we might experience with positivity.
Instead of being envious of someone else’s success, share in
their happiness. Monks refer to the unselfish rejoicing in the

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success of others as mudita. While the material world is
competitive, convincing us that our chances of success and
happiness are limited and that what others gain means fewer
opportunities for ourselves, monks believe that everyone has
a seat in the “theater of happiness.” In other words, anyone
who wants to participate in mudita is welcome to watch the
show, and they don’t need to worry about missing out on
universal gladness and joy.

Another way to calm our mind is to distance ourselves from

other negative sources, be it the environment or people.
Negativity is contagious. If we’re surrounded by gossip,
conflict, and bad feelings, we start to see the world in a
similar way, as a dark place.

Shetty also gives some suggestions on this aspect. The first

way is to be an objective observer. Try to step back from the
emotional entanglement of the moment and look at the
situation from the outside. From this standpoint, we can back
away slowly and avoid the things that can trigger negative
thoughts and feelings. While it might not be easy to distance
ourselves from the negative people around us, we can try
adopting the 25/75 Principle. This proposes that for every
negative person we encounter in our surroundings, we should

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dilute them with three positive people. Of course, this
doesn’t require giving everyone around you a definitive
label. Instead, it’s about making yourself feel like you’re
spending at least 75% of your time with people on the
positive side. As for negative people that cannot be avoided,
adjust the time you allot to them. Don’t let them sap your
energy to the extent that you can’t tolerate them. And,
finally, don’t think of yourself as anyone’s savior. If you
blindly help others regardless of whether they really need
your help, even if you have the ability to offer them the
necessary support, it will only bring you frustration.

Now that we’ve discussed negativity, let’s shift our focus to

fear. As Buddha puts it, “Fear does not prevent death. It
prevents life.”

It can be alarming to address conflict and uncertainty in

economic, social, and political spheres and just as much
worrying in interpersonal environments. Fear blocks our true
feelings. It holds us back, and in our bodies, over time, it
ferments into toxins. However, fear isn’t necessarily a bad
thing. Fear is a valuable warning, a sign that something
undesirable is likely to happen. As such, when we stop
seeing fear as a negative factor, we can switch our

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relationship with it.

Our first step should be to accept our fear because if we want

to eliminate it, its existence must be acknowledged. To do
this, we should sit calmly, take a deep breath, and whisper to
our fear, “I see you.” In doing so, we’re giving it the
attention it needs, just as a crying baby needs to be heard and
comforted. Breathing calmly while acknowledging our fears
helps calm the mind and body. It allows us to make informed
decisions.

In addition to accepting fear, we must also learn to face it. To

do this, we must identify the circumstances in which it
occurs most frequently. We must speak to our fear with
kindness and sincerity, asking, “When do I feel you?” During
his stay at the monastery, Shetty recalled situations that
engendered fear, such as when he was worried about exams,
performance at school, and his parents’ opinions. He found
that these fears had a common theme; all pointed to a single
issue. He was worried about how others saw him. The fear
had affected his decision-making. As a result, in the future,
whenever Shetty had to make an important decision, he
considered whether his thinking was influenced by other
people’s opinions. By adopting this principle, he found that

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he made better decisions aligned with his true values.

The ultimate way to address and alleviate fear is to practice

detachment. To be detached means to look at one’s reactions
from the outside. It enables one to make clear decisions with
an uncluttered mind. Only when Shetty realized that he was
constantly distracted by worries of disappointing his parents
did he free himself from this anxiety. He became aware that
he must take responsibility for his own life. Whether or not
his parents would be disappointed by his decisions was
beyond his control. He should only act according to
independent values. It is worth noting that detachment does
not imply apathy, nor does it prevent us from enjoying and
engaging with life. Detachment is more like staying in a
beautiful guesthouse when you’re on vacation. You don’t
spend the entire vacation worrying that you will soon have to
leave. If we can regard our life as a guesthouse, we won’t
have the problem enjoying the rest of our lives freely and
won’t live in constant fear that our feeling of contentment
will evaporate when it’s time to leave. We are all lucky
vacationers enjoying our stay in Hotel Earth.

That concludes the first part. We have discussed becoming

aware and letting go of the distraction and negativity that

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distance ourselves from living a fulfilling life. Next, we will
look at how to reshape our lives around our core values.

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Chapter 3 : Reshape Your Life to
Achieve Growth
Shetty points out that growth begins with dharma. This
concept can’t be defined by one or two English words, and
according to Shetty, the closest expression is “your calling.”
It’s about using our passions and skills to do something that
matters to the world. It is through these processes that we
will gain fulfillment. An equation can be used to express this
as follows: Passion + Expertise + Usefulness = Dharma.
When living in dharma is our life’s aim, work satisfaction
comes from the work itself and how it benefits others rather
than from gaining individual recognition and praise.

So, how do we find our dharma? To begin with, we need to

discover our passions or the things we are good at and love to
do. The problem is that life doesn’t always play out as
expected. Oftentimes, what we love and what we are good at
do not always overlap with each other. Many people end up
doing a job they are good at but do not enjoy because it’s
lucrative, and later immerse themselves in what they love in
their spare time, although they don’t really have enough time
to practice and perfect those skills. The dilemma raises the

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question, how do we find things that match our skills and
give us pleasure when we do them?

If we are not definite about our natural preferences and

predilections, we can gain insight into what we like and what
we are good at by understanding our varna. Varnas refer to
four personality types, the Creator, the Maker, the Guide, and
the Leader. Creators excel at brainstorming, interpersonal
communication, and innovation. For this reason, they will
thrive in positions like marketers, entertainers or
entrepreneurs. Makers’ proficiency is in inventing,
supporting, and implementing. It makes them excellently
suited for social work, medicine, engineering, and
programming. Guides, on the other hand, excel at learning,
researching, and sharing knowledge. They are generally
teachers, guides, coaches, and mentors. Last but not least,
Leaders have the ability to govern, inspire, and deliver
change, meaning they are often found in the military,
judiciary, law enforcement, and political spheres. Birth
doesn’t determine one’s varna, and none of the
four varnas is better or worse than the other. They just help
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Chapter 4 : Keep an Open Mind to the
World
Having trained the mind to focus inwardly, we can then turn
our attention outward to how we interact with others. One of
those interactions is gratitude, which arises as “you recognize
that something is valuable to you, which has nothing to do
with its monetary worth.” Gratitude promotes a healthier
mind by limiting the possible physical harm originating from
emotional upset. With gratitude comes better relationships
and greater life satisfaction. It enhances our self-esteem and
proves that we are worthy of love.

So, how can we strengthen awareness of gratitude in our

daily lives? Well, think about how many wonderful things in
life we receive through luck or others’ good intentions rather
than from our own efforts. Maybe you are fortunate enough
to have been born into a wealthy family, have loving parents,
or have other kind lovers. Think about how you have been
blessed with many life opportunities. Think about the good
things in life, like the uplifting fresh air and the sunshine,
loving your family and friends, or simply anticipating a
delicious cup of coffee. Follow these exercises from time to

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time and make gratitude a part of your life.

With such benevolent thoughts in mind, Shetty goes on to

remind us to always be grateful, even when life isn’t perfect.
When things go wrong, think about what you can learn from
the situation or of other different possible opportunities for
growth. If we can train a grateful heart, like a muscle, it will
strengthen over time.

Having cultivated our inner gratitude, let’s spread gratitude

outward toward others. The most basic way to express
gratitude is to say “thank you.” However, you should try to
be as specific as possible about what you’re thanking for. For
example, you can say, “Thanks for last night—the food was
wonderful. And, I loved the funny, sweet toast you made
when we raised our glasses for your friend.” The more
specific and authentic the expression, the better it will be
received by others.
Gratitude should be expressed in person as much as possible.
When this isn’t possible, you can always write a note, send a
text, or call specifically to express your thanks. The result of
making such an effort will be mutually satisfying.

Sometimes it can be difficult to express gratitude to

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important people in our lives, such as members of our family,
close friends, and respected mentors. For this reason,
remember, even if the other person seems above your
appreciation, don’t give up on thanking them. One reason
why it might seem difficult to express thanks to certain
people may be because no one wants to be put in an
embarrassing situation. Once you recognize this concern, you
could adapt the way you express your gratitude to make it
more comfortable for the other person. A written message is
one of the easiest ways. It gives you time to compose your
thoughts and the other party time and space to process your
expression of gratitude. When writing such a letter, try to
give the other person a sense that you care and love what
they have done for you. You can tell them how you felt when
they were helping you. Moreover, a thank you letter is a
lasting expression of appreciation for another person’s
efforts. It will deepen your bond more than a quick verbal
expression of thanks.

It is often even more challenging to express gratitude to

people who have hurt us. However, gratitude does not come
in a single black or white package. While we don’t have to be
appreciative of someone’s actions as a whole, we can learn to
recognize and express our grateful thanks for the best of their

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efforts.

Everything we have discussed thus far, whether it be getting

rid of external influences or exercising the mind, relates to
the topic of how to live a full and meaningful life. However,
Shetty believes that the highest purpose of existence is
service. As monks live in service, to think like a monk
requires us to understand the concept of service.

Monks believe that service can make all lives better. Serving
others can banish any sense of loneliness because it makes us
feel needed. Service heightens our compassion and gives us a
feeling of meaning and purpose. Scientific research has also
found that giving to others activates pleasure centers in our
brains, reducing anxiety and depression. Service actually
helps us to live longer, be healthier, and have happier lives.

Some people may feel that they have the heart to serve
others, but because they lack time and financial resources,
they choose to defer engaging in service. They wait for an
optimal opportunity. But when is the right time to serve?
Keep in mind that we may never be fully satisfied. We may
never have too much time on our hands or too much money.
In fact, the poor are often more eager to donate money than

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the rich. A 2011 survey of charitable giving showed that in
the US, people with the lowest incomes donated an average
of 3 percent of their wages to charity, while the rich gave just
1 percent. We can only shift to a service mentality if we
relinquish our attachments to money and time.

Another question may arise: How do I serve? Do I need a

plan? Do I leave my current job and set aside more time? To
which Shetty’s answer is no. He firmly believes that if you
want to serve, you should just do it. When you see
fundraising events at your school, you can join the collecting.
If a relative is sick and has to stay at home, go visit them. If
you go to a restaurant to eat, you can pack the leftovers to
share with the poor and homeless. Opportunities for service
can be found everywhere and show up in many ways. You
don’t have to be charitable every day. Think of everything
you do in terms of love and responsibility. Try to connect
what you do in your life to a higher purpose.

We have now reached the end of the third and final part of
this bookey. We have learned that we must strive to be
grateful, serve others, and view the world with an open mind.

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Chapter 5 : Summary & Review
We’ve now finished the bookey for Think Like a Monk.

Having listened to the content of this book, we hope you feel

inspired. Maybe you decide to make a start, change your
routine and plan a new life from now on. Or, perhaps, when
you wake up tomorrow, nothing will be different, and you
will be the same. You may still oversleep, and your work
might continue to be unfulfilling. Don’t expect listening to a
book to change everything. It’s up to you. You choose your
own path in life. If you keep this in mind, at least you will be
ready to embrace change when your need becomes an
imperative.

There is no one-size-fits-all approach to gaining peace and

achieving one’s goals. We must focus on the present and stay
on track regardless of life’s twists and turns.

At all times, it’s essential to keep an open mind. When taking

action, we may fail and fall, we may hesitate, and we may
even act impetuously. Just remember that it is all normal. Try
not to worry and just keep pushing forward. The mind of the
monk is flexible as well as controlled, and always in the

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present moment. Let’s think like a monk and extend our
mental capacity as well.

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