What is the main message of The Art of Happiness?

The main message of The Art of Happiness is finding inner peace and joy amidst the challenges of life.

Who is the author of The Art of Happiness?

The author of The Art of Happiness is the Dalai Lama.

Religion & Spirituality

The Art of Happiness Book Summary - The Art of Happiness Book explained in key points

Listen to the Intro

00:00

The Art of Happiness summary

Name: The Art of Happiness
Rating: 4.5 (552 reviews)
Author: Dalai Lama

Dalai Lama

A Handbook for Living

4.5 (552 ratings)

18 mins

Brief summary

The Art of Happiness by Dalai Lama & Howard C. Cutler delves into the nature of happiness, providing practical and spiritual advice on how to cultivate a more fulfilling life. It emphasizes the importance of compassion, inner peace, and mindfulness.

Topics

Happy

Table of Contents

The Art of Happiness
Summary of 9 key ideas

Audio & text in the Blinkist app

Key idea 1 of 9

External circumstances cannot create lasting happiness – the right state of mind can.

How can we achieve lasting happiness?

Most people would readily agree that the purpose of life is to seek happiness. Yet for some reason we often see happiness itself as something mysterious and hard to define, and we have a poor understanding of what makes us happy. According to the Dalai Lama, by training one’s mind it is possible to learn how to be happier.

External events can affect a person’s happiness in the short-term, but our level of happiness tends to revert back to a certain baseline soon after the event. For example, winning the lottery only produces a short-lived happiness “high,” which usually subsides relatively quickly. Similarly, people who face sudden and tragic health problems like a diagnosis of cancer or paralysis typically – after a period of grieving – recover their previous level of happiness. Hence, it seems no specific external conditions can really affect our happiness in the long run.

But the mind is a powerful tool; our mental state greatly affects how we perceive the world. Consider, for example, how negative emotions skew our view of other people: when we’re angry, even dear friends can seem annoying, cold and hostile.

According to the Dalai Lama, it is possible to systematically train your mind so that you identify and cultivate positive mental states while eliminating the negative ones. Though this is a slow, gradual process, it eventually brings a calmness that allows you to live a happy, joyous life no matter what the external situation.

External circumstances cannot create lasting happiness – the right state of mind can.

In the next three blinks, you'll learn why compassion, intimacy and spirituality are important for a happier life.

Cultivating universal compassion is a way to a healthier, happier life.

The Dalai Lama places great emphasis on developing and cultivating compassion. It is an important component of not only Buddhist spiritual development but also of robust, lasting happiness.

Compassion can be roughly defined as a state of mind that is nonaggressive: a wish to see others free from suffering. In true compassion, this wish is deep and universal, not related to personal feelings or to attachments to particular people. Rather, it applies to all living creatures, including friends, enemies, and even a fish writhing on a hook.

The Western notion of romantic love can be limiting and is often not enough for a lasting relationship.

Having close, intimate relationships with other people promotes both physical and mental well-being, but the Western viewpoint that deep intimacy can only be achieved through a romantic relationship can be problematic. People who don’t find such a relationship often feel lonely and unhappy.

But in fact, the concept and limitations of intimacy have varied greatly across different times and cultures, and a wealth of intimacy lies beyond the exclusively romantic Western definition. The Dalai Lama himself said he felt an intimate connection with a wide array of people around him, for example his tutors and cooks; he even went as far as discussing state affairs with a cleaner sweeping the floors. By embracing the countless opportunities to connect to other people every day, we can lead happier lives.

Though religious beliefs can be beneficial to happiness, you can cultivate basic spirituality without them.

An important ingredient of leading a happier life is spirituality.

The benefits of a strong religious conviction are well-documented in numerous studies and range from happier families to better health. But, contrary to what many people believe, spirituality is not dependent on any specific religion; the Dalai Lama believes any of the world’s major religions can offer people the opportunity for a happier life.

Suffering is a natural part of life, but we often increase it unnecessarily.

Suffering is a universal and perfectly natural quality of life. Eastern cultures seem to be more accepting of this fact, perhaps because people in Asia tend to live in closer proximity to poverty and daily suffering than their Western counterparts. Westerners tend not to understand that suffering is a part of life, and often see themselves as victims of some malign force when something goes wrong.

But suffering is inevitable; for example, all of us will grow old and die. Trying to avoid or ignore this fact is only a temporary solution. When you inevitably do encounter suffering in one form or another, your mental attitude becomes of paramount importance. If you fear suffering as something unnatural and unfair, you will feel like a victim and assign blame when you should be trying to eliminate the mental root causes of suffering.

We can eliminate negative attitudes, feelings and habits only through sustained effort.

The Dalai Lama believes that negative states of mind like anger and fear are obstructions that stop us from achieving our natural, happy state. They are poisons. But certain positive states of mind – love, compassion, patience, generosity – can act as antidotes to them, eliminating harmful emotions, attitudes and behaviors. Hence, to eliminate negativity, positive emotions and behaviors should be habitually cultivated.

This resembles the essential ideas behind Western cognitive therapy, where maladaptive behaviors and thinking are identified and, in a sense, corrected. Depressed people, for example, often have a distorted way of thinking: they may focus their thoughts exclusively on negative things, such as trouble at work or financial difficulties, and completely overlook the fact that they have much to be happy about, like good health and a charming family. Studies have proven that correcting these distorted modes of thinking can make people happier.

Learn to shift perspectives and find the good in every situation.

When people encounter a negative situation, they tend to see it, very rigidly, as 100 percent negative. Generally though, most situations contain both positive and negative elements and can be viewed from several alternative angles. For example, you might consider having to sit next to an annoying, flatulent person on a plane as a purely negative situation, or you could see it as an opportunity to practice patience and tolerance.

Such a switch can also help you find meaning in pain and suffering. When you next encounter obstacles in your life, do not wallow in self-pity and cry “Why me?!” but instead consider it a chance to become stronger. Find purpose in suffering, and thrive.

Confront and analyze your feelings of anger and hatred, and replace them with patience and tolerance.

Of all the negative mental states, anger and hatred are the greatest obstacles to happiness. When a feeling of anger or hatred arises in us, it rapidly destroys our peace of mind. It also obliterates our judgment, often leading us to take actions that only worsen the situation and make us even angrier. Scientific studies have clearly demonstrated that tendencies toward anger, rage and hostility have negative health effects too; for example, they substantially increase a person’s risk of heart disease.

Anger and hatred cannot be overcome by simply suppressing them. On the other hand, venting anger, such as through raging and shouting, tends to increase negative feelings, not reduce them. Hence, the correct response to anger is to learn how to use the antidotes of patience and tolerance against it, and to cultivate them for example through meditative exercises.

Combat anxiety and low self-confidence by examining your thoughts, motives and capabilities honestly.

Fear, anxiety and worry are things that all people experience from time to time – they are natural responses to certain circumstances – but when they become excessive or constant they can cause serious mental and even physical symptoms, such as weakened immune responses and heart disease.

The sources of anxiety are many, as are the preventative measures that can be applied. Much like the Western psychiatric practice of cognitive intervention, the Dalai Lama favors challenging the thoughts that generate anxiety and replacing them with positive ones.

Want to see all full key ideas from The Art of Happiness?

Key ideas in The Art of Happiness

More knowledge in less time

Read or listen

Get the key ideas from nonfiction bestsellers in minutes, not hours.

Find your next read

Get book lists curated by experts and personalized recommendations.

Shortcasts ^New

We’ve teamed up with podcast creators to bring you key insights from podcasts.

What is The Art of Happiness about?

The Art of Happiness (1998) is based on interviews of His Holiness the Dalai Lama conducted by the psychiatrist Howard C. Cutler. The combination of Tibetan Buddhist spiritual tradition with Dr. Cutler’s knowledge of Western therapeutic methods and scientific studies makes this a very accessible guide to everyday happiness. The book spent 97 weeks on the New York Times bestseller list.

The Art of Happiness Review

The Art of Happiness by Dalai Lama (1998) is a thought-provoking exploration of human happiness and how to cultivate it in our lives. Here's why this book is worth reading:

With profound insights into the nature of happiness, the book offers practical guidance on achieving inner peace and contentment.
It combines ancient wisdom and scientific findings to provide a comprehensive understanding of happiness, making it relevant and relatable.
Through personal anecdotes and relatable stories, the book captivates readers and keeps them engaged, ensuring that the topic of happiness is anything but dull.

Who should read The Art of Happiness?

Anyone interested in how they can deal with suffering and find lasting happiness
Anyone interested in how the Dalai Lama’s teachings intersect with Western therapeutic methods and scientific studies
Anyone struggling with anger, anxiety, guilt or other negative mental states

About the Author

His Holiness the Dalai Lama is a Nobel Peace Prize recipient and the spiritual leader of the Tibetan people. He has lived in exile in Dharamsala, India, since Chinese forces invaded and annexed Tibet in 1959, and he acted as the Tibetan head of state until his retirement in 2011.

Dr. Howard C. Cutler is an American psychiatrist who has studied Tibetan medicine and interviewed the Dalai Lama on several occasions.

Categories with The Art of Happiness

Religion & Spirituality Mindfulness & Happiness

Book summaries like The Art of Happiness

The Happiness Project

Gretchen Rubin

Or, Why I Spent a Year Trying to Sing in the Morning, Clean My Closets, Fight Right, Read Aristotle, and Generally Have More Fun

24 min

4.3

The Book of Joy

Dalai Lama and Desmond Tutu

Lasting Happiness in a Changing World

How I Tamed the Voice in My Head, Reduced Stress without Losing My Edge and Found Self-Help That Actually Works

13 min

4.2

Zen and the Art of Motorcycle Maintenance

Robert Pirsig

An Inquiry into Values

A Guide To Spiritual Enlightenment

19 min

4.4

Mindfulness for Beginners

Jon Kabat-Zinn

Reclaiming the Present Moment—and Your Life

The secret methods to getting what you want

33 min

4.1

How to Talk to Anyone

Leil Lowndes

92 Little Tricks for Big Success in Relationships

25 min

4.1

Man’s Search for Meaning

Viktor Frankl

The harrowing experiences of the author in a concentration camp

The Fall of Big Data and the Rise of the Blockchain Economy

5 Mindsets to Engage, Retain, and Inspire Your Team

The New Psychology of Success

An Easy & Proven Way to Build Good Habits & Break Bad Ones

The history and core principles of the Eastern philosophy of Zen

23 min

4.5

The Genius of Empathy

Judith Orloff

Practical Skills to Heal Your Sensitive Self, Your Relationships, and the World

15 min

4.0

The Practicing Happiness Workbook

Ruth Baer

How Mindfulness Can Free You from the Four Psychological Traps That Keep You Stressed, Anxious, and Depressed

20 min

4.5

Meditation for Fidgety Skeptics

Dan Harris

A 10% Happier How-To-Book

A Guide to Overcoming Fear and Self-Doubt

How To Stop Doubting Your Greatness and Start Living an Awesome Life

The Not-So-Obvious Secret Guaranteed to Transform Your Life (Before 8 A.M.)

Feel Younger, Be Happier, Live Longer

18 min

4.3

How to Win Friends and Influence People

Dale Carnegie

Basic rules for how to make a good first impression

AI, ChatGPT, and the Race that Will Change the World

How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead

20 min

4.5

The Happiness Advantage

Shawn Achor

The Seven Principles that Fuel Success and Performance at Work

24 min

4.5

The Mentally Strong Leader

Scott Mautz

Build the Habits to Productively Regulate Your Emotions, Thoughts, and Behaviors

Misadventures in the Science of Emotion

19 min

Meditations

Marcus Aurelius

The stoic thinking of a Philosopher-King

10 min

4.1

The Power of Self-Confidence

Brian Tracy

Become Unstoppable, Irresistible, and Unafraid in Every Area of Your Life

A Global Food Philosophy

22 min

4.3

The Obstacle is the Way

Ryan Holiday

The Timeless Art of Turning Trials Into Triumph

31 min

4.6

The Danish Way of Parenting

Jessica Joelle Alexander

What the Happiest People in the World Know About Raising Confident, Capable Kids

How Living with Less Can Lead to So Much More

13 min

4.3

The 6 Phase Meditation Method

Vishen Lakhiani

The Proven Technique to Supercharge Your Mind, Manifest Your Goals, and Make Magic in Minutes a Day

20 min

4.6

Why Has Nobody Told Me This Before?

Julie Smith

Everyday Tools for Life’s Ups and Downs

Search Inside Yourself

Chade-Meng Tan

The Unexpected Path to Achieving Success, Happiness (and World Peace)

19 min

4.3

The Practice of Not Thinking

Ryunosuke Koike

A Guide to Mindful Living

It's Time to Cheer for Yourself

How to Make It to the End with No Regrets

What Could Possibly Go Right with Our AI Future

19 min

4.3

Guns, Germs and Steel

Jared Diamond

The Fates Of Human Societies

An uncommon guide to rapid fat-loss, incredible sex and becoming superhuman

19 min

3.3

The Seven Spiritual Laws of Success

Deepak Chopra

A Pocketbook Guide to Fulfilling Your Dreams

The Keys to Success and Long-Term Fulfillment

17 min

4.4

How Successful People Lead

John C. Maxwell

Taking Your Influence to the Next Level

19 min

4.2

A Monk's Guide to Happiness

Gelong Thubten

Meditation in the 21st Century

22 min

4.7

7 Principles of Transformational Leadership

Hugh Blane

Create a Mindset of Passion, Innovation, and Growth

21 min

Rewire

Nicole Vignola

Break the Cycle, Alter Your Thoughts and Create Lasting Change

16 min

4.4

People ❤️ Blinkist

Sven O.

It's highly addictive to get core insights on personally relevant topics without repetition or triviality. Added to that the apps ability to suggest kindred interests opens up a foundation of knowledge.

Thi Viet Quynh N.

Great app. Good selection of book summaries you can read or listen to while commuting. Instead of scrolling through your social media news feed, this is a much better way to spend your spare time in my opinion.

Jonathan A.

Life changing. The concept of being able to grasp a book's main point in such a short time truly opens multiple opportunities to grow every area of your life at a faster rate.

Renee D.

Great app. Addicting. Perfect for wait times, morning coffee, evening before bed. Extremely well written, thorough, easy to use.