The Miracle of Mindfulness

by Thich Nhat Hanh

ISBN 0-8070-1232-7 (Beacon Press) © 1987 (3rd printing, 1998)

These notes serve as core reminders of the teachings of Thich Nhat Hanh. They are slightly edited for brevity and clearity and by no means replace the full text, which provides additional meaning, insight, and understanding. --brainsik

Buddhist Sutra of Mindfulness

Be ever mindful you breathe in and mindful you breathe out. Breathing in a long breath, you know, "I am breathing in a long breath." Breathing out a long breath, you know, "I am breathing out a long breath." Breathing in a short breath, you know, "I am breathing in a short breath." Breathing out a short breath, you know, "I am breathing out a short breath." Experiencing the whole breath-body, I shall breathe in. (Thus you train yourself.) Experiencing the whole breath-body, I shall breathe out. (Thus you train yourself.) Calming the activity of the breath-body, I shall breathe in. (Thus you train yourself.) Calming the activity of the breath body, I shall breathe out. (Thus you train yourself.)

Counting one's breath, following one's breath

In the beginning, the practitioner should lie on his or her back on a thin mat or blanket, the two arms loosely at the sides. Don't prop your head on a pillow. Focus your attention on your exhalation and watch how long it is. Measure it slowly by counting in your mind: 1, 2, 3 ... After several times, you will know the "length" of your breath. Now try to extend the exhalation for one more count (or 2). When you reach the length of your exhalation, rather than immediately inhaling as before, try to extend the exhalation. This way you will empty your lungs of more air. When you have finished exhaling, pause or an instant to let your lungs take in fresh air on their own. Let them take in just as much air as they want without making any effort. The inhalation will normally be "shorter" than the exhalation. Keep a steady count in your mind to measure the length of both. Practice several weeks like this, remaining mindful of all your exhalation and inhalations while lying down.

Continue to measure your breath while walking, sitting, standing, and especially whenever you are outdoors. While walking, you might user your steps to measure your breath. After a month or so, the difference between the length of your exhalation and inhalation will lessen, gradually evening out until they are of equal meaure.

If you feel at all tired while practicing, stop at once. But even if you do not feel tired, don't prolong the practice of long, equal breaths beyond short periods of time -- 10 to 20 breaths are enough. The moment you feel the least fatigue, return your breathing to normal. Fatigue is an excellent mechanism of our bodies and the best advisor as to whether one should rest or continue. In order to measure your breath you can count -- or use a rhythmic phrase you like. (eg., "My heart is now at peace." (6) "I walk on the new green earth." (7)).

Quiet breathing

The instant you site down to meditate, begin watching your breath. At first breathe normally, gradually letting your breathing slow down until it is quiet, even, and the lengths of the breaths are fairly long. From the moment you site down to the moment your breathing has become deep and silent, be conscious of everything happening in yourself. (See Buddhist Sutra of Mindfulness). After about 10 to 20 minutes, your thoughts will have quieted down like a pond on which not even a ripple stirs.

Counting your breath

Making your breath calm and even is called the method of following one's breath. If it seems hard at first, you can substitute the method of counting your breath. As you breathe in, count 1 in your mind, and as you breathe our, count 1. Breathe in, count 2. Breathe out, count 2. Continue through 10, then return to 1 again. This exercise is the beginning point in the process of becoming continuously conscious of your breath. Without mindfulness, however, you will quickly lose count. When the count is lost, simply return to 1 and keep trying until you can keep the count correctly. Once you can truly focus your attention on the counts, you have reached the point at which you can begin to abandon the counting method and begin to concentrate solely on the breath itself.