This is a wonderful tool to quiet your mind and bring immediate presence to your body. It is a beautiful way to become aware of what is going on in your body, in your feelings and in your mind. You can do it as a daily practice to touch in with yourself, and anytime you feel the need to ground and calm during your day.
Breathing In. Breathing Out.
Start by becoming aware of your breath. Aware of it going into your body, aware of it going out of your body. Notice your lungs fill up and expand with each in-breath. Feel them relax and release with every out-breath.
Breathing in…. I know I am breathing in.
Breathing out… I know I am breathing out.
This breathing IN and breathing OUT is the basis of mindful breathing meditation. Repeat this a few times until you get comfortable. If you like, you may drop the sentences and just focus on the words: “In…Out…In…Out…”
Once you are comfortable, you can add to it however you like, get creative as you become aware of your body, your feelings and your mental state. Feel free to explore and change the words. Address what you are feeling in your body and name it with each in-breath, then counter it with something positive and loving in the out-breath.
Breathing in…I am grateful to be alive.
Breathing out… I smile.
Breathing in… I feel tension in my body.
Breathing out… I relax.
Breathing in… I am aware of anger in me.
Breathing out… I take care of my anger.
These are just a few examples of how you can use this meditation. I like to add variations to keep the meditation fresh, so my mind doesn’t wander off and I can keep my attention present with what is going on.
Enjoy!
~teachings from Zen Master Thich Nhat Hanh
Hilsue Wong 