MINDFUL BREATHING
Returning to the breath
Life moves quickly. Thoughts appear, feelings change, and the mind can easily be carried away. Meditation begins by coming back to the one place that is always available: this breath, this body, this moment.
In the Plum Village spirit of mindful breathing, we do not force the mind to become quiet. We recognize what is already happening, with steadiness and kindness, until the body softens and the mind has room to settle.
The practice unfolds from simple awareness of breathing into the four foundations of mindfulness: body, feelings, mind, and the objects of mind. Practiced regularly, it becomes a path of clarity, ease, and release.
A simple practice
- Sit upright and relaxed. Let the body be stable, unforced, and at ease.
- Notice the in-breath and the out-breath as they are: long, short, deep, or light.
- Bring awareness to the whole body, then invite the body to soften with each exhale.
- Recognize feelings as pleasant, unpleasant, or neutral without holding on or resisting.
- Notice mental activity, and gently allow the mind to become collected and spacious.
- When ready, contemplate change, non-grasping, and the quiet freedom of letting go.
You only lose what you cling to.
You are alone
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