There is a growing interest in the practice of “mindfulness,” these days. Thich Nhat Hanh, a Buddhist from Vietnam, has written many books addressing mindfulness and spirituality. All of Nhat Hanh’s books teach the simple, accessible and profound practice of how to make peace with ourselves. By making peace within ourselves, we become agents for peace in the world of our daily lives.
What is Mindful Breathing?
In his book, Peace Is Every Step, (Bantam Books, 1991), Naht Hanh states, “While we practice conscious breathing, our thinking will slow down, and we can give ourselves a real rest. Most of the time we think too much, and mindful breathing helps us to be calm, relaxed and peaceful.” Naht Hanh uses the term “mindful breathing,” and “conscious breathing,” interchangeably. This is useful because the technique is so very simple. When one’s conscious attention is placed gently upon the breath, as a point of focus, our continually thinking minds begin to slow down and we experience the present moment. The present moment is free of worry and fear about the future, and regret and sadness of the past.
Five Steps to Mindful Breathing
Choose a time and place where you will not be disturbed.
Sit comfortably with spine erect to help you stay alert.
Close your eyes, letting you hands rest in your lap.
Notice what thoughts your are thinking, then gently direct your attention to the natural breathing.
When you notice your are thinking thoughts, gently redirect your attention back to your breath.
It is natural for our minds to be perpetually thinking. If we accept this fact, we won’t become frustrated with trying to stop your thoughts. Rather, accept that the mind thinks, and you are able to direct your attention from your thoughts to your breathing.
Be Patient with Yourself
As you sit, two to thirty seconds will go by before you notice your are lost in thinking again. Once you notice this, simply and gently return your attention to your breathing. Over time you will experience longer periods where you are with your breath. This takes time and practice. It is suggested one sit from five to fifteen minutes in the beginning. You will gain the ability to sit longer with practice. By being patient with yourself, you are calming down and creating inner peace.
Regularity
Like anything else, regular practice brings the results we want. In the case of mindful breathing we are seeking inner peace. Make an appointment with yourself every day to sit for a few minutes. In time you will notice a calmer and more peaceful state of mind.
Anytime, Anywhere
Finally it is important to note we can practice mindful breathing anytime and anywhere we happen to be. As we follow the steps above as described, we become skillful. This skill can be accessed in our places of work, commuting, anywhere. Imagine your ability to practice mindful breathing as a mini-vacation you can take anytime.
Sources:
Thich Nhat Hanh, Peace Is Every Step: The Path of Mindfulness in Everyday Life, Bantam Books, 1991
Eckhart Tolle, The Power of Now: A Guide to Spiritual Enlightenment, New World Library, 1999
Jon Kabat Zin, Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life, Hyperion, 1994
Gary Shunk - I am a practicing psychotherapist, coach, family business consultant, professional speaker, writer and educator.
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