Thich Nhat Hanh
"In using conscious breathing, we can transform the present moment into a moment full of wonder and beauty."
Beloved teacher Thich Nhat Hanh passed away at midnight on January 22, 2022 at Từ Hiếu Temple in Huế, Vietnam, at the age of 95. Thay was an immense force for peace and healing in the world. We invite you to join us to help spread the energy of peace, compassion, and gratitude to offer Thay. Let us breathe mindfully and walk together.
Overview / InstructionsPhoto credit: Duc
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This breath-based 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. The 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. Instructions
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. 1. Breathing in, I know I am breathing in. Breathing out, I know I am breathing out. In Out 2. Breathing in, I see myself as a flower. Breathing out, I feel refreshed. Flower Refreshed 3. Breathing in, I see myself as a mountain. Breathing out, I feel solid. Mountain Solid 4. Breathing in, I see myself as still water. Breathing out, I reflect things as they truly are. Still water Reflecting 5. Breathing in, I see myself as space. Breathing out, I feel free. Space Free To conclude your meditation, you may take a few mindful breaths, or offer gratitude for your practice. |
Additional Resources
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Mindfulness in Daily Life
Calm - Ease | Guided Meditation with Thich Nhat Hanh, 20 minutes Guided Meditation for Taking Care of Your Feelings, Plum Village, 30 minutes 45 Minutes of Total Relaxation | Guided Meditation with Sister Jewel Download the Plum Village App |
Photo credit: Mylene2401