Breathing In, Breathing Out

Guided Meditation

This meditation is written and taught by Thich Nhat Hahn, Vietnamese monk and the founder of Plum Village Buddhist monastery in the south of France. 

Brother Thay, as he was fondly called, was a proponent of Engaged Buddhism which applies the teachings of the Buddha to social life in order to bring about social change.

Script

Meditate on your own or with a group

Find a position that is comfortable for you and begin to bring awareness to any tension you may be carrying. Without pushing the tension away, simply allow it to be as it is and invite it to relax for a few moments.  You might take a few deep breaths that nourish your body with a little extra oxygen.  You can relax your gaze or close your eyes if you feel comfortable doing so. (pause briefly)

As we begin, take a moment to settle in. Find a position that is comfortable for you. If you would like, close your eyes, or just soften your gaze. At your own pace, take in 3 deep, expansive breaths and release 3 long, slow breaths.

The following meditation follows the movement of the breath:

  • Breathing in, I know I am breathing in.
  • Breathing out, I know I am breathing out.
  • Breathing in, I notice my in-breath has become deeper. 
  • Breathing out, I notice that my out-breath has become slower.
  • Breathing in, I calm myself. 
  • Breathing out, I feel at ease. 
  • Breathing in, I smile. 
  • Breathing out, I release. 
  • Breathing in, I dwell in the present moment. 
  • Breathing out, I feel it is a wonderful moment.
  • In, out;
  • Deep, slow; 
  • Calm, ease; 
  • Smile, release; 
  • Present moment, wonderful moment.


Note: it is recommended to sit in silence for a few minutes after reading the script. Once the time is up, slowly open your eyes when ready.

Peace!

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