Today I want to talk about a really simple, practical thing. A short guided meditation that can be done anywhere to relax and reconnect with the present moment. When you do it you can experience a great calming and centering effect. It is what I have found in a book called “How to Sit“, by Vietnamese Buddhist monk Thich Nhat Hanh. This book really helped me to ease into a regular meditation practice and also motivated me to do my first 10-day-Vipassana-Meditation-Course in Austria. It is a great little book.
Let’s begin and start off with a quote by Thich Nhat Hanh:
The first thing to do is to stop
whatever else you are doing.
So as we do that we can become conscious of our breathing and then attentively read through this simple poem. We breathe in while reading the first line, then we breathe out while reading the second line. Reading the full sentences on the first go. When finished we do a second round, this time only reading the words on the third line. That’s it. You can really do this anywhere. Just by taking out your phone, writing it on paper, or memorizing it. Enjoy!
1 Breathing in, I know I am breathing in. (inhale)
Breathing out, I know I am breathing out. (exhale)
In (inhale) / Out (exhale)
2 Breathing in, my breath grows deep.
Breathing out, my breath goes slowly.
Deep / Slow
3 Breathing in, I feel calm.
Breathing out, I feel ease.
Calm / Ease
4 Breathing in, I smile.
Breathing out, I release.
Smile / Release
5 Aware of my body, I breathe in.
Relaxing my body, I breathe out.
Aware of body / Relaxing body
6 Calming my body, I breathe in.
Caring for my body, I breathe out.
Calming / Caring
7 Smiling to my body, I breathe in.
Releasing the tension in my body, I breathe out.
Smiling to body / Releasing tension
8 Breathing in, I calm my body.
Breathing out, I smile.
Calm / Smile
9 Breathing in, I dwell in the present moment.
Breathing out, I know it is a wonderful moment.
Present moment / Wonderful moment
For getting further into this I really recommend reading Thich Nhat Hanh’s book as it is very simple and useful. There is lots of information and guidance on making time and space for stilness and for nurturing awareness in a practical way.
So I hope you enjoyed this! Do write me or let me know in the comments if this was helpful to you or if you have feedback – it means a lot to me. As we move on from here and bring more awareness and calmness into our days, we can really begin to appreciate the little things of life more and more. Have a beautiful day.