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.