Mindful Breathing

While you breathe in and out, feel the flow of air coming in and going out of your nose. At first your breathing may not be relaxed. But after practicing conscious breathing for awhile, you will feel how light and natural, how calm and peaceful your breathing has become. Any time you’re walking, gardening, typing, or doing anything at all, you can return to this peaceful source of life. You can say to yourself:

Breathing in, I know I’m breathing in. Breathing out, I know I’m breathing out. Breathing in, I Smile to my in-breath. Breathing out, I Smile to my out-breath.

They’re very easy, like child’s play. If it’s helpful, put your hand on your belly. You’ll notice that when you breathe in, your stomach is rising, and when you breathe out, your stomach is falling. Rising, falling. Especially in the lying position, it’s easy to feel your abdomen rising and falling. You’re aware of your in-breath and out-breath from the beginning to the end. Breathing like this is enjoyable.

Breathing in, I know I am breathing in.

Breathing out, I know I am breathing out. AS my in-breath grows deep, 

My out-breath grows Slow. Breathing in, I calm my body, 

Breathing out, I feel at ease. Breathing in, I Smile, 

Breathing out, I release. Dwelling in the present moment, 

I know this is a wonderful moment.

You can shorten this to the words below, one word or phrase per breath: 

In, 
Out. 
Deep, Slow. 
Calm, Ease. 
Smile, Release. 
Present Moment, Wonderful Moment. 

The present moment is the only moment that is real. Your most important task is to be here and now and enjoy the present moment.

In, Out. Deep, Slow. Calm, Ease. 
Smile, Release. 
Present Moment, Wonderful Moment. 

Adapted from:  Hanh, Thich Nhat. Happiness: Essential Mindfulness Practices (p. 4). Parallax Press.