Breathe

Breathe
by Chris Duvall, RScP

If there is stress, anxiety, or concern, one of the most important things to do is to breathe.

I was out walking and stopped at a mini-library near the edge of my neighbor’s yard. There I found a little book, ­Happiness, by Thich Nhat Hanh, who points out that “through mindfulness we can learn to live in the present moment and develop a sense of peace.”

To bring attention to the breath, Thich Nhat Hanh recommends that we focus on our breathing with little sayings, that I have quoted or adapted below:

            Breathing in, I know I am breathing in.

            Breathing out, I know I am breathing out.

It is helpful to be aware of nature as we breathe.

            Breathing in, I recognize the blue sky.

            Breathing out, I smile at the blue sky.

            Breathing in, I hear the birds sing.

            Breathing out, I smile at the birds’ songs.

            Breathing in, I see the green fullness of the trees.

            Breathing out, I honor the trees.

It is helpful to have compassion for ourselves.

            Breathing in, I’m aware of my body.

            Breathing out, I release all the tension in my body.

            Breathing in, I’m aware of the painful feeling in me.

            Breathing out, I smile to the painful feeling in me.

            In, Out

            Deep, Slow

            Calm, Ease

            Smile, Release

            Present Moment, Wonderful Moment.

Thich Nhat Hanh. Happiness: Essential Mindfulness Practices. Parallax Press 2009, pp. 3 – 7.