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One Breath, One Step: Stringing Daily Acts into a Necklace of Mindful Peace

Thich Nhat Hanh · March 19, 2010 · Italy · Audio Only
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With the energy of mindfulness and concentration, peace is created within and around us. Being fully present in the here and now allows contact with refreshing and healing elements, while also embracing and transforming pain and sorrow. Mindfulness is generated through daily actions like breathing, walking, eating, and brushing teeth. Practicing together as a Sangha provides a powerful collective energy, similar to a formation of birds, making practice easier. Mindfulness brings the energy of concentration, leading to insight. Recognizing the miracle of being alive is an insight that liberates from forgetfulness and brings joy. The three energies of mindfulness, concentration, and insight are generated by the practitioner to bring peace to daily life.

To cultivate love, understanding, and stillness, one must learn to stop and take one breath and one step at a time. The retreat is viewed as a necklace of pearls, where each activity—sitting, silent eating, Dharma talks, and walking—is a pearl connected by the string of practice. Simplicity is key; letting go of external distractions allows the mind to take refuge in the present moment.

Specific practices support this cultivation:

  • The Sound of the Bell: Stopping all activity to return to breathing, allowing the sound to penetrate every cell and help the body rest.
  • Sitting Meditation: Establishing a solid, upright posture to touch the seed of solidity, focusing on the abdomen or nostrils, and gently returning to the breath when thinking arises.
  • Walking Meditation: Walking without rushing, practicing “100%” walking by not talking, feeling the feet on the earth, and relaxing the body within the collective energy.
  • Eating Meditation: Maintaining silence, reciting the Five Contemplations, chewing slowly to feel the food rather than chewing worries, and appreciating the food in the present moment.
  • Noble Silence: A practice from the evening’s last activity until after breakfast, creating space for reflection and feeling oneself.
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