In the teachings of Thich Nhat Hanh, a renowned Zen Buddhist monk, one finds the essence of mindfulness elegantly captured in the meditative practice of mindful breathing. Thich Nhat Hanh invites us to acknowledge: “Breathing in, I feel calm. Breathing out, I feel ease.” It’s a simple yet profound instruction, guiding us towards a journey of inner tranquility and harmony.

Following the Breath: The Gateway to Calmness

At the heart of this meditation is a practice as natural as breathing. As we turn our attention to the breath, we invite a gradual calming of both the body and mind. This focused awareness anchors us in the present moment, a respite from the incessant chatter of our thoughts. You might find it helpful to visualize the feeling of calm during the in-breath – perhaps liken it to the soothing sensation of a cool breeze on your body or warm sunlight caressing your skin.

Embracing Ease: Beyond Physical Relaxation

The practice goes beyond instilling calm. With each out-breath, we’re encouraged to cultivate a feeling of ease, a state of relaxed comfort. The energy of mindfulness gives us the capacity to be at ease in various ways – with our physical body, our senses, our perceptions, feelings, thoughts, and the incessant change that life brings.

Being at ease is not just about physical relaxation, but also about a gentle acceptance and peace with our surroundings, environment, and internal mental landscape. It’s a holistic ease, a state of serene harmony with ourselves and the world.

Recognizing and Returning: The Heart of Mindfulness

If you find yourself not at ease, mindfulness offers a gentle solution. Recognize those feelings, thoughts, and perceptions that are causing unease. Acknowledge them without judgment, and then gently return to your breath. This act of recognizing and returning forms the very heart of mindfulness practice.

The Joy of ‘Non-doing’: Breathing as Aimless Pleasure

Importantly, this practice isn’t about applying pressure or striving towards some distant goal. Rather, it’s about relishing the aimless pleasure of breathing, of being alive in the present moment. It’s a joyous reminder that meditation doesn’t have to be a solemn endeavor – it can be a source of simple, profound happiness.

This idea finds an echo in the Taoist concept of “Wu Wei”, or “effortless action”, which emphasizes aligning with the natural flow of things. Just as the Taoist aligns with the natural course of Tao, the meditator aligns with the natural rhythm of the breath, finding peace, calm, and ease.

Invitation to Practice

The teachings of Thich Nhat Hanh provide an open invitation to explore the depths of our being. By following our breath and cultivating feelings of calm and ease, we can traverse an inward journey towards tranquility and understanding. Remember, the journey of mindfulness is not a race but a walk in awareness, taken one breath at a time. So, why not take that first breath now?

To delve deeper into these teachings, Plum Village has an app available at https://plumvillage.app/. Here, you can enjoy guided meditations and learn more about the richness of Thich Nhat Hanh’s teachings.