The practice of mindful breathing – Thich Nhat Hanh “The Heart of the Buddha’s Teaching: Transforming Suffering into Peace, Joy, & Liberation”
“Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.”
After saying these sentences, we can abbreviate them by saying “In” as we breathe in, and “Out” as we breathe out. We don’t try to control our breathing. Whether our in-breath is long or short, deep or shallow, we just breathe naturally and shine the light of mindfulness on it. When we do this, we notice that, in fact, our breathing does become slower and deeper naturally.
“Breathing in, my in-breath has become deep. Breathing out, my out-breath has become slow.”
Now we can practice, “Deep/slow.” We don’t have to make an effort. It just becomes deeper and slower by itself, and we recognize that.
Later on, you will notice that you have become calmer and more at ease.
“Breathing in, I feel calm. Breathing out, I feel at ease. I am not struggling anymore. Caml/ease.”
“Breathing in, I smile. Breathing out, I release all my worries and anxieties. Smile/release.”
We are able to smile to ourselves and release all our worries.
We smile and we are able to release all of our feelings and emotions.
“Breathing in, I dwell deeply in the present moment. Breathing out, I know this is a wonderful moment. Present moment/wonderful moment.”
Nothing is more precious than being in the present moment, fully alive and fully aware.
In, out Deep, slow Calm, ease Smile, release Present moment, wonderful moment