Brief Description

The Miracle of Mindfulness is universally recognized as one of the classic introductory manuals on meditation, concentration, and relaxation. It is at once practical and inspirational. Originally written as a long letter to a friend, The Miracle of Mindfulness retains an intimate, personal tone. From Beacon Press.

"One of the best available introductions to the wisdom and beauty of meditation practice."--New Age Journal

"... jewel of clarity, wisdom and practicality. Its gift is the transformation of 'everyday' life into an experience of joy, peace and wonder."--Joan Borysenko

Sample Chapter

Why should you meditate? First of all, because each of us needs to realize total rest. Even a night of sleep doesn't provide total rest. Twisting and turning, the facial muscles tense, all the while dreaming--hardly rest! Nor is lying down rest when you still feel restless and twist and turn. Lying on your back, with your arms and legs straight but not stiff, you head unsupported by a pillow--this is a good position to practice breathing and to relax all the muscles; but this way it is also easier to fall asleep. You cannot go as far in meditation lying down as by sitting. It is possible to find total rest in a sitting position, and in turn to advance deeper in meditation in order to resolve the worries and troubles that upset and block you consciousness.

Among our workers in Vietnam there are many who can sit in the lotus position, the left foot placed on the right thigh and the right foot placed on the left thigh. Others can sit in the half lotus, the left foot placed on the right thigh, or the right foot placed on the left thigh. In our meditation class in Paris, there are people who do not feel comfortable in either of the above two positions and so I have shown them how to sit in the Japanese manner, the knees bent, resting on their two legs. By placing a pillow beneath one's feet, it is possible to sit that way for more than an hour and a half. Even so, anyone can learn to sit in the half lotus, though at the beginning it may be somewhat painful. But after a few weeks of practice, the position gradually becomes quite comfortable. During the initial period, when the pain can be bothersome, alternate the position of the legs or change to another sitting position. If one sits in the lotus or half-lotus position, it is necessary to use a cushion to sit on so that both knees touch the floor. The three points of bodily contact with the floor created by this position provide an extremely stable position.

Keep you back straight. This is very important. The neck and head should be aligned with the spinal column; they should be straight but not stiff or wood-like. Keep you eyes focused a yard or two in front of you. If you can, maintain a half smile.

Now begin to follow your breath and to relax all of your muscles. Concentrate on keeping you spinal column straight and on following your breath. As for everything else, let it go. Let go of everything. If you want to relax the worry-tightened muscles in your face, let the half smile come to your face. As the half smile appears, all the facial muscles begin to relax. The longer the half smile is maintained, the better. It is the same smile you see on the face of the Buddha.

Place your left hand, palm side up, in your right palm. Let all the muscles in your hands, fingers, arms, and legs relax. Let go of everything. Be like the water plants which flow with the current, while beneath the surface of the water the riverbed remains motionless. Hold on to nothing but your breath and the half smile.

For beginners, it is best to sit no longer than 20 or 30 minutes. During that time, you can readily obtain total rest. The technique for obtaining this rest lies in two things--watching and letting go: watching your breath, and letting go of everything else. Release every muscle in your body. After about 15 minutes or so, it is possible to reach a deep quiet filled with inner peace and joy. Maintain this quiet and peace.

Some people look on meditation as a toil and want the time to pass quickly in order to rest afterwards. Such persons do not know how to sit yet. If you sit correctly, it is possible to find total relaxation and peace right in the position of sitting. Often it helps to meditate on the image of a pebble thrown into a river.

How is one helped by the image of the pebble? Sit down in whatever position suits you best, the half lotus or lotus, back straight, the half smile on your face. Breathe slowly and deeply, following each breath, becoming one with the breath. Then let go of everything. Imagine yourself as a pebble which has been thrown into a river. The pebble sings through the water effortlessly. Detached from everything, it falls by the shortest distance possible, finally reaching the bottom, the point of perfect rest. You are like a pebble which has let itself fall into the river, letting go of everything. At the center of your being is your breath. You don't need to know the length of time it takes before reaching the point of complete rest on the bed of fine sand beneath the water. When you feel yourself resting like a pebble which has reached the riverbed, that is the point when you begin to find your own rest. You are no longer pushed or pulled by anything.

If you cannot find joy and peace in these very moments of sitting, then the future itself will only flow by as a river flows by, you will be incapable of living the future when it has become the present. Joy and peace are the joy and peace possible in this very hour of sitting. If you cannot find it her, you won't find it anywhere. Don't chase after your thoughts as a shadow follows its object. Don't run after your thought. Find joy and peace in this very moment.