Moments of Mindfulness: Daily Inspiration

138 Pages·2013·4.26 MB·English

by  Thich Nhat Hanh

contents

Please Call Me by My True Names

The Practice of Mindfulness

Ideas for Meditation Practice

52 Mindful Meditations

Thich Nhat Hanh: Monk, Zen Master, Poet, and Peace Activist

Please Call Me by My True Names

Don’t say that I will depart tomorrow— even today I am still arriving.

Look deeply: every second I am arriving to be a bud on a spring branch,
to be a tiny bird, with still-fragile wings, learning to sing in my new nest,
to be a caterpillar in the heart of a flower, to be a jewel hiding itself in a stone.

I still arrive, in order to laugh and to cry, to fear and to hope.
The rhythm of my heart is the birth and death of all that is alive.

I am a mayfly metamorphosing
on the surface of the river.

And I am the bird
that swoops down to swallow the mayfly.

I am a frog swimming happily in the clear water of a pond.
And I am the grass-snake
that silently feeds itself on the frog.

I am the child in Uganda, all skin and bones, my legs as thin as bamboo sticks.
And I am the arms merchant,
selling deadly weapons to Uganda.

I am the twelve-year-old girl,
refugee on a small boat,
who throws herself into the ocean
after being raped by a sea pirate.
And I am the pirate,

my heart not yet capable
of seeing and loving.

I am a member of the politburo,
with plenty of power in my hands.
And I am the man who has to pay
his “debt of blood” to my people
dying slowly in a forced-labor camp.

My joy is like spring, so warm it makes flowers bloom all over the Earth.
My pain is like a river of tears,
so vast it fills the four oceans.

Please call me by my true names, so I can hear all my cries and laughter at once,

so I can see that my joy and pain are one.

Please call me by my true names, so I can wake up
and the door of my heart
could be left open,
the door of compassion.

THICH NHAT HANH, 1978

The Practice of Mindfulness

“Mindfulness shows us what is happening in our bodies, our
emotions, our minds, and in the world. Through mindfulness,
we avoid harming ourselves and others.”
—Thich Nhat Hanh

The emphasis in Thich Nhat Hanh’s teachings is on the practice of mindfulness.
To practice mindfulness is to be conscious in each moment of our lives. The
opposite of mindfulness is forgetfulness and Nhat Hanh emphasizes bringing
mindfulness to what we tend to consider “automatic” activities, such as walking
and breathing. Right Mindfulness is the continuous awareness of our bodies,
emotions, and thoughts.

In the Sutra on the Four Establishments of Mindfulness, the Buddha offers

four layers of mindfulness practice: mindfulness of the body, of the emotions, of
the mind, and of the objects of mind. Practicing mindfulness at each layer can be
the foundation of well-being and happiness. When we don’t practice
mindfulness, we suffer in our bodies, our minds, and in our relationships.
Practicing mindfulness, we become a peaceful refuge for ourselves and others.
Clarity flows from mindfulness. With the energy of mindfulness, we can always
return to our true home, the present moment.

The Chinese character for mindfulness reveals its meaning. The upper part of

the character means now, and the lower part stands for mind or heart. The
Vietnamese word for mindfulness, chan niem, means to be truly in the present
moment. Mindfulness helps us to come back to the here and now, to be aware of
what is going on in the present moment, and to be in touch with the wonders of
life.

The Seven Miracles of Mindfulness
Thich Nhat Hanh describes seven “miracles” of mindfulness that we can
experience every single day.

The First Miracle is to be present and to touch deeply our surroundings,

including the blue sky, a blade of grass, or a loved one’s smile.

The Second Miracle is to be able to be aware of our surroundings, so we can

see the sky, the grass, and our loved ones more deeply.

The Third Miracle is to nourish the object of your attention with your full

awareness.

The Fourth Miracle is to relieve others’ suffering.
The Fifth Miracle is looking deeply into the true nature of self and others.
The Sixth Miracle is understanding. If we’re mindful of the present moment,

we can see deeply and things become clear. With understanding, the desire to
relieve suffering and give love will awaken within us.

The Seventh Miracle is transformation. With mindfulness, we touch the

healing and refreshing aspects of life in us and around us and begin to transform
the suffering in ourselves and in the world.

Mindfulness as Energy
Thich Nhat Hanh writes: “We have the ability to work wonders. If we live
mindfully in everyday life, walk mindfully, and are full of love and caring, then
we create a miracle and transform the world into a wonderful place.” He
compares mindfulness to a seed, which, when watered, grows into
enlightenment, understanding, compassion, and transformation. The more we
practice mindfulness, the stronger this seed will grow.

Living in the Present Moment
Thich Nhat Hanh writes: “Our true home is the present moment. If we really live
in the moment, our worries and hardships will disappear and we will discover
life with all its miracles.”

Real life can only be found and touched in the here and now. This is because

the present moment is the only moment we can actually live, the only moment
we can actually influence. The past is over and the future has not yet arrived.
Since the present moment is the only real moment for us, we can always return
here to get in touch with the wonders of life.

Living in the moment is the key requirement for one’s own freedom. Nhat

Hanh says, “As long as we are consumed with our everyday problems—distress,
regrets about the past or constant worries about the future—we cannot be free
people; we are not able to live in the here and now.”

Eating and Drinking Mindfully
Thich Nhat Hanh writes: “A very important exercise is to eat in silence and
calmness, even if only for a few minutes. It keeps us away from distractions that
get in the way of having real contact with our food.”

The practice of mindfulness encompasses all spheres and activities, including

ordinary actions. We can be aware that we are drinking a glass of water, without
thinking of anything else. In this way, we are drinking with body and mind.

The same applies to eating. While eating, we can be aware of how we feel

and of how we consume. Eating is a deeply spiritual exercise. Nhat Hanh
suggests giving a meal our full attention, and being appreciative of all that goes
into its creation.

Thich Nhat Hanh writes: “We see the meal as the representative of heaven

and Earth. When I look at a bean, I see a cloud floating in it. I can see rain and
sunshine and I recognize that this bean is a part of heaven and Earth. When I bite
into the bean, I am aware that this is a bean, which I have just put in my mouth.
There is nothing else in my mouth, no worries or anxiety. When I chew the bean,
I just chew the bean, not my future plans or my anger. I chew with awareness
and concentration. While I involve myself in this process one hundred percent, I
feel a connection with heaven and Earth, with the farmer who grew these beans,
as well as with the people who cooked them. Eating this way, I feel that strength,
freedom, and pleasure are attainable. This meal does not only nourish my body
but also my soul, my consciousness, and my mind.”

Eating mindfully, we have the opportunity to sit with people we love and

enjoy precious food, something that is often scarce for many people in the world.
Eating mindfully, we don’t have to go to a temple or a church to practice
compassion and awareness. We can practice right at the dinner table.

Breathing Mindfully
Thich Nhat Hanh writes: “No one can be successful in the art of meditation
without having passed the gate of breathing.”

We often assume breathing is just a natural skill; everyone knows how to

inhale and exhale. But breathing is a miracle. In the Sutra on the Full Awareness
of Breathing, the Buddha taught his followers sixteen exercises for mindfulness
of breathing. Being aware of our breath not only helps us manage the difficulties
in everyday life, it also helps develop our wisdom and compassion. Based on the
sixteen exercises, Thich Nhat Hanh made the following short phrases, called
gathas, which he suggests we use in our practice of mindful breathing.

Breathing in, I know I’m breathing in.
Breathing out, I know I’m breathing out.

Breathing in, my breath grows deep.
Breathing out, my breath goes slowly.

Breathing in, I feel calm.
Breathing out, I feel ease.

Breathing in, I smile.
Breathing out, I release.

Breathing in, I dwell in the present moment.
Breathing out, I know it is a wonderful moment.

To remember this breathing exercise more easily, the gathas can be shortened to
just the key words:

“In, out;
deep, slow;
calm, ease;
smile, release;
present moment, wonderful moment.”

The reason we use gathas is that they’re a simple poetic tool to help us to be
aware of and enjoy our breathing. Above all, mindful breathing should be
pleasurable!

Walking Mindfully
Thich Nhat Hanh writes: “Life is not about getting to a certain place. Life is a
path. Walking meditation is a way to practice walking without a goal or
intention.”

Mindful walking simply means walking while being aware of each step and

of our breath. As with mindful breathing, mindful walking is a form of
meditation, which brings us happiness right away. Since no preparation is
necessary, it can be practiced anywhere, whether you are alone in nature or with
others in a crowded city. You can even practice mindful breathing and walking
meditation in between business appointments or in the parking lot as you walk
from your car to the grocery store.

Walking on our planet is a joy. Mindful walking allows us to be aware of the

pleasure of walking. We can keep our steps slow, relaxed, and calm. There’s no
rush, no place to get to, no hurry. Mindful walking can release our sorrows and
our worries and help bring peace into our bodies and minds.

We can practice walking meditation alone, with another person, or with a

group. Placing our footsteps one after the other, slowly, and in silence, we can
create joy with each step.

Thich Nhat Hanh writes: “If we take steps without anxiety, in peace and joy,

then we will cause a flower to bloom on the Earth with every step.”