Breathing In I am aware + Breathing out I smile

Thich Nhat Hahn is one of the greatest teachers to walk the earth in our lives. He taught us about the practice of mindfulness. Calling back into each moment our ability to be aware, connected to possibility and free of our perceived reactions.

Here is an excerpt of his teachings for us to meditate upon. How can we deepen our practice to mindfulness in the comfortable as well as in the discomfort?


 “The best way to touch is with mindfulness. You know, it is possible to touch without mindfulness. When you wash your face in the morning, you might touch your eyes without being aware that you are touching them. You might be thinking about other things. But if you wash your face in mindfulness, aware that you have eyes that can see, that the water comes from distant sources to make washing your face possible, your washing will be much deeper. As you touch your eyes, you can say, "Breathing in, I am aware of my eyes. Breathing out, I smile to my eyes."

    We can do the same with our heart. "Breathing in, I am aware of my heart. Breathing out, I smile to my heart." If we practice this a few times, we will realize that our heart has been working hard, day and night, for many years to keep us alive. Our heart pumps thousands of gallons of blood every day, without stopping. Even while we sleep, our heart continues its work to bring us peace and well-being. Our heart is an element of peace and joy, but we don't touch or appreciate it. We only touch the things that make us suffer, and because of that, we give our heart a hard time by our worries and strong emotions, and by what we eat and drink. Doing so, we undermine our own peace and joy. When we practice breathing in and becoming aware of our heart, breathing out and smiling to our heart, we become enlightened. We see our heart so clearly. When we smile to our heart, we are massaging it with our compassion. When we know what to eat and what not to eat, what to drink and what not to drink, what worries and despair we should avoid, we will keep our heart safe.

    When we have a toothache, we know that not having a toothache is a wonderful thing. "Breathing in, I am aware of my non-toothache. Breathing out, I smile at my non-toothache." We can touch our non-toothache with our mindfulness, and even with our hands. When we have asthma and can hardly breathe, we realize that breathing freely is a wonderful thing. Even when we have just a stuffed nose, we know that breathing freely is a wonderful thing.

    Every day we touch what is wrong, and, as a result, we are becoming less and less healthy. That is why we have to learn to practice touching what is not wrong—inside us and around us. When we get in touch with our eyes, our heart, our liver, our breathing, and our non-toothache and really enjoy them, we see that the conditions for peace and happiness are already present. When we walk mindfully and touch the Earth with our feet, when we drink tea with friends and touch the tea and our friendship, we get healed, and we can bring this healing to society. The more we have suffered in the past, the stronger a healer we can become. We can learn to transform our suffering into the kind of insight that will help our friends and society.”

Thich Nhat Hahn

Present Moment | Wonderful Moment