The First Four Exercises of Mindful Breathing (Immersive guidance)

This wonderful guidance offered by Zen Master Thich Nhat Hanh is everything you need know about mindful breathing.

If you learn how to sit and derive pleasure from your breathing, then your practice will become very nourishing and will bring you freedom. You can enjoy the following steps while lying down, walking, driving, cooking or taking a shower:

– the first exercise, says Thay, requires that you take notice of your in-breath and out-breath – breathe in such a way that you enjoy being alive. 

– in the second exercise, you need to follow your in-breath and out-breath all the way through so that your breath becomes the only object of your mind from the beginning to the end, with no interruption.

– the third exercise entails that you breathe in such a way that you become aware of your body. By bringing your mind back to your body and taking delight in the freedom brought such awareness, it will be easier to release the sorrows of the past and the uncertainties of the future.

– in the fourth exercise, you help your body to release the tension stored in it and turn peace and calm into your safe refuges.

Enjoy the practice!