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Breathing With Mindfulness

Thich Nhat Hanh · May 3, 1995 · Isehara, Japan
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Shakyamuni Buddha is a teacher who helps us take care of the living, transforming pain and suffering through the energy of mindfulness. Mindfulness is the capacity to be aware of what is going on in the body, feelings, and perceptions, allowing one to be truly present for loved ones and to encounter life deeply. The character for mindfulness, niem, is made of “now” and “mind,” signifying the mind returning to the present moment. As the past is gone and the future is not yet here, life is available only in the present; to take care of the future, one must take good care of the present.

The first aspect of practice is learning to stop, illustrated by the story of the bandit Angulimala who could not stop running even when physically halting. Mindful breathing is the primary method for stopping the non-stop thinking that plagues daily life. It is not a struggle or gymnastics, but a practice of mere recognition, following the length of the breath like watching an airplane cross the sky. This practice unites body and mind, creating the oneness of body and mind where healing and wonder become available.

Four exercises are presented to cultivate this energy:

  1. In, Out – Simply recognizing the in-breath as in-breath and out-breath as out-breath.
  2. Deep, Slow – Noticing the breath naturally becoming deeper and slower.
  3. Calm, Ease – Feeling calm within and feeling at ease.
  4. Smile, Release – Smiling to relax facial muscles and releasing worries or projects.

These exercises apply to sitting meditation, which should be enjoyed like a lotus flower rather than a struggle, and walking meditation. In walking meditation, breath is coordinated with steps—such as two steps for an in-breath and three for an out-breath—bringing attention to the soles of the feet to arrive in the present moment with every step. Sitting instructions emphasize finding a comfortable position, keeping the back straight like a wall, and observing the natural movement of the abdomen.

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