Brief Description

Thich Nhat Hanh introduced these guided meditation exercises in his retreat community, Plum Village. Based on the teachings of the Buddha, these exercises are broad-ranging and varied. Some nourish readers with "the food of joy." Others help in healing separation and loneliness. All guide the reader toward deepened awareness and greater insight. From "Breathing in, I know that I am breathing in," to "Breathing in, I see my father as a five-year-old child," these exercises can guide our efforts to attain concentration, enrich ourselves, and bring us to deepened insight.
From Beacon Press.

Sample Chapter

1. Breathing in, I know I am breathing in. (In) Breathing out, I know I am breathing out. (Out)
2. Breathing in, my breath grows deep. (Deep) Breathing out, my breath goes slowly. (Slow)
3. Aware of my body, I breathe in. (Aware of body) Relaxing my body, I breathe out. (Relaxing body)
4. Calming my body, I breathe in. (Calming body) Caring for my body, I breathe out. (Caring for body)
5. Smiling to my body, I breathe in. (Smiling to my body) Easing my body, I breathe out. (Easing body)
6. Smiling to my body, I breathe in. (Smiling to body) Releasing the tensions in my body, I breathe out. (Releasing tensions)
7. Feeling joy (to be alive), I breathe in. (Feeling joy) Feeling happy, I breathe out. (Feeling happy)
8. Dwelling in the present moment, I breathe in.(Being present) Enjoying the present moment, I breathe out. (Enjoying)
9. Aware of my stable posture, I breathe in. (Stable posture) Enjoying the stability, I breathe out. (Enjoying)

While this exercise is easy and pleasant to practice, it also brings about many good results. Through this exercise, many people who are just beginning to meditate can taste the pure joy that meditation brings. Moreover, those who have already been practicing for some years can use this exercise to nourish body and mind and to continue further on the path of meditation.