Breath-Based Meditation in the Style of Thich Nhat Hanh
Overview | Instructions
This meditation is based on work by Vietnamese Zen Buddhist Thich Nhat Hanh. This particular meditation comes from his book The Blooming of a Lotus: Guided Meditation for Achieving the Miracle of Mindfulness. That book contains 38 different meditations in a similar style.
It may be difficult to practice while reading the typed instructions. You may find it easier to follow a verbal guided instruction, which you can do with Heart and Mind Meditation at Regis when we do our Breath-Based Meditations. Or, of course, you may find that over time you have memorized the lines used and can practice on your own without needing to read the text.
Find a place to sit where you feel comfortable and safe for about 20 minutes. You may enjoy using a timer, so you are not preoccupied with keeping track of the time yourself.
Once you are seated, turn off your phone ringer and anything else that might distract you in some way. Take a comfortable dignified posture - whatever that looks like or feels like for you. If you would like to close your eyes, you may close your eyes. If you would like to keep them open, you may keep them open.
Breathe gently throughout this mediation. You will attach phrases to each breath. Adjust your phrase to follow the length of your breath… do not adjust your breath to follow the length of the phrase.
As you breathe, repeat each phrase pair for 5 breaths. (In-Out is one breath). If the full phrases are too long for your natural breath, or very distracting in some way, you may use the shortened phrases instead.
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
Breathing in, I see myself as a flower.
Breathing out, I feel refreshed.
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 things as they truly are.
Breathing in, I see myself as space.
Breathing out, I feel free.
To conclude your meditation, you may take a few mindful breaths, or offer gratitude for your practice.
Thich Nhat Hahn guided meditation: 14 minutes
Guided meditation with Thich Nhat Hanh. Great for depression, anxiety, to take a break in your day and also for sleep. This meditation has calming background music to help you relax and let go of your stress and worries.
Thich Nhat Hanh The Bell of Mindfulness Guided Meditation: 16 min