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Mindful breathing and pebble meditation: The art of being fully present
Breathing in, breathing out is the essence of mindful breathing with two main exercises. The first exercise is simply to recognize the in-breath and the out-breath. The second exercise expands the image of the “flower” within us, restoring freshness when we are angry or sad. Following that, there is a sequence of images to practice through a song:
- Flower – breathing in, I am a flower; breathing out, I feel fresh as a dew drop
- Mountain – breathing in, I feel solid; breathing out, I feel stable and grounded
- Space – breathing in, I feel spacious; breathing out, I feel free
- Water – breathing in, I reflect things as they are; breathing out, I feel free
We should memorize this song in order to nourish freshness, solidity, and freedom in our hearts every day.
Next is the method of pebble meditation with six pebbles. Prepare six small pebbles in a pouch; each morning, find the pebbles, wash them, let them dry, and keep them in your pocket or a small bag. Pebble meditation is practiced in Plum Village with children from many countries – all following the same harmonious method.
An experience illustrating the value of mindfulness is a tea-drinking session in full presence with the teacher: a nun from Australia saved up for six years to come and practice, met the teacher for 15 minutes, tried to practice 100% mindfulness but only achieved 20–30%. The story with a journalist from the San Francisco Chronicle two years ago shows that only when we are fully present in each moment, from drinking tea to looking up at the blue sky, can we truly experience the miraculous gifts around us.