Following the Breath | Sister Dang Nghiem

Following the breath.

In the Plum Village tradition, we compose short poems,

that we use in our mindfulness meditation called gathas.

These verses are similar to affirmations or statements to set intention,

and I find them very helpful.

The practice of following the breath

will help increase the energy of awareness.

You may like to find a place to sit quietly

with your spine straight, but relaxed

and say the following verses in formal meditation.

You can also say them to yourself throughout the day

to cultivate a sense of friendly support for yourself

and your practice.

In guided meditation,

A statement is given for the inbreath,

and another statement is given for the outbreath.

Then they are followed by key words

to help you focus your mind

so that you can continue to anchor your attention

in your breathing as you practice looking deeply.

The topic of this guided meditation

is befriending our breathing.

As you listen to each line of the poem,

follow the breathing indicated.

Breathing in.

I befriend my inbreath.

Breathing out.

I befriend my outbreath.

Inbreath.

Outbreath.

[BELL]

Breathing in.

I simply observe the characteristics of my inbreath.

Breathing out.

I simply observe the characteristics of my outbreath.

Observing inbreath,

observing outbreath.

[BELL]

Breathing in.

I follow my inbreath from the beginning to the end.

Breathing out.

I follow my outbreath from the beginning to the end.

Following inbreath.

Following outbreath.

[BELL]

By observing and following our breathing in this way,

we become conscious of the sensations of our breath in our body,

the touch of air moving through our nostrils,

and the rise and fall of our chest and our abdomen.

Gradually, we can bring our attention

to all aspects of our being,

our body, our steps, our actions,

and gradually to our feelings of pain,

fear, anxiety and sadness as well.

We gain an awareness of ourselves

and loosen our strong sense of identification

with the changing phenomena of our experience.

Knowing how to take care of ourselves first.

We then can go on to develop the capacity

to recognize our suffering that is more deeply hidden.