Heart Meditation | Teachings by Thich Nhat Hanh | #mindfulness

(Half Bell)

Breathing in,
I know this is an in-breath.

Breathing out,
I know this is an out-breath.

To become aware
of your in-breath and your out-breath,

take you off from the past
and from the future.

You release the regret
concerning the past.

You release your fear,
your uncertainty about the future.

You become fully alive
in the here and the now.

(Bell)

(Half Bell)

Breathing in,
I'm aware that I have a body.

Breathing out,
I come back to my body.

That is to bring your mind
home to your body

in order for you to be truly established
in the here and the now.

Your mind might be
caught up in your projects,

in your future.

And when your mind is not with your body,

you are not truly alive, because your mind
is separated from your body.

The here and the now is where
true life can be found.

(Bell)

(Half Bell)

Breathing in,
I calm my body.

Breathing out,
I release the tension in my body.

I restore peace in my body.

I might have not
taken good care of my body.

I might have worked my body too hard.

I might have brought into my body
a lot of poisons and toxins.

I might have allowed tension and pain
to be accumulated too much in my body.

And I would like to do something
to reduce the pain in my body,

to release the tension in my body.

(Bell)

I allow my body to relax.

Your mindful breathing
helps you to relax.

You authorize your body to rest.

(Half Bell)

Breathing in,
I'm aware of my heart.

Breathing out,
I feel grateful to my heart.

This is a mindful of heart.

You use the energy of mindfulness

in order to embrace your heart tenderly,

like a mother holding her baby.

Your heart has been working
very hard for you,

pumping the blood day and night

to nourish yourselves without resting.

So when you breathe in
and become aware of your heart,

you are bringing awareness, appreciation
and compassion to your heart.

(Bell)

(Half Bell)

(Bell)