In | Out

2 Mindful Breathing

  𑽇   Transcript    𑽇 

Mindfulness is mentioned everywhere.  What is mindfulness?

Objective: To become aware of our whole breath.

Why this is Important

• When our mind becomes aware of our body, we begin to let go of the past and the future.  Our 'body' is happening right now.  The moment brings us back to our true home.

• Our 'breath' gives us life and it is connected with everything around us; hence,

  • We become more aware of the moment as everything is right now.  The moment brings us back to our true home.

  • Realizing our bodies exists because of the intrinsic relationship to everything is very liberating.  We are never alone.  We exist because of everything, and when you're ready, you'll realize that everything exists because you are here.  There is so much beauty to behold and wonderment to enjoy.  : ) 

• Our breath is always with us; hence, peace and happiness is always available by returning our awareness to our breath.  This can be most helpful when anxieties pop up.  You can start with your breath to begin to sooth yourself.  : )

How Do We Get There?

• Discourse on the Full Awareness of Breathing

1.       'Breathing in a long breath, I know I am breathing in a long breath. '

             'Breathing out a long breath, I know I am breathing out a long breath.' *2 

 2.       ‘Breathing in a short breath, I know I am breathing in a short breath. '  

            'Breathing out a short breath, I know I am breathing out a short breath.' *2 

• Mindfulness

Sangha Sharing

What joy, insights, wonderment, questions and moments would you like to share?

Dharma Talk

Discourse on the Full Awareness of Breathing, 1 and 2

1.      'Breathing in a long breath, I know I am breathing in a long breath. '

             'Breathing out a long breath, I know I am breathing out a long breath.'

  2.       ‘Breathing in a short breath, I know I am breathing in a short breath. ' 

             'Breathing out a short breath, I know I am breathing out a short breath.'  * 

The point is to be mindfully aware that you are breathing so Thich Nhat Hanh combined them into:

‘Breathing in breath, I know that I am breathing in. '   This can be shortened to as 'In' as you breathe in.

              ‘Breathing out breath, I know that I am breathing out. ' *   This can be shortened to 'Out' as you breathe out.

Here are some gathas examples with mindful breathing:

• Breathing in - this breath is smooth   .....   Breathing out - this breath is a really long

• Breathing in - this breath is bumpy    .....    Breathing out - this breath feels comfortable

• Breathing in - this breath feels rushed    .....    Breathing out - this breath feels relaxed

• Breathing in - I feel my nose cool down   .....   Breathing out - I feel the warm air leaving my nose

• Breathing in - I feel my lungs expand   .....   Breathing out - I feel my shoulders drop

This works because it's an event that happened in the moment within your body.  Feeling your shoulders drop is being mindful.

 Be mindfully aware of the whole in-breath and then the whole out-breath with this gatha.

In.............n  - Ou...............................t

What if your mind breaks its focus?  Go back to the simple and continue.

• Breathing in - my tummy gurgled         The gurgle happened in the moment and you're mindfully aware.

      Breathing out - What did I eat earlier?         The question is not about the moment.  Simply return to In-Out or a phase that feels natural.

• Innnnnnnn    -   Ou...............................t

• Innnnnnnn  -  Smile with gratitude for having a breath.

What if your mind is racing and bouncing everywhere? 

Feel to alternate gathas, for example:

• I know that I am breathing in   -   I know that I am breathing ou...............................t

• Innnnnnnn   -  ou...............................t

• Deeeeep - Slowwwwww

You also bring your body's movement into your awareness with your breath.

• I feel my shoulders rise   -   I feel my body fall

Spend time and discover what works for you.   This is your time to form a loving relationship with you. 

Then slowly bring yourself back to a simple In-Out or In-Smile or whatever comes to you in the moment to describe your breathing.

This is mindful breathing.

Breathe and Smile

When you feel comfortable, restful,  peaceful, happy, enjoyment then naturally smile with gratitude.

Let's Joyfully Explore with Curiosity and Wonderment

Mindfully breathing is just like walking.  It's a very natural and comfortable experience.  If you stumble a little while walking, you don't focus on it, you move on and keep on walking.   If you discover your mind has wandered off, just return to your next breath and move onward.   

Meditation's Audio

10 minutes with bells at 2 minutes.

For the first gatha, gently listen to your breath and describe it.

Breathing in - I know I am breathing in a  ___short/long or other descriptor_____ breath.

Breathing out - I know I'm breathing out a   ___short/long or other descriptor_____  Breath.

Breathing in - Innnnnnnnnn.  -  Breathing out - Ou..............................t

Breathing in - Innnnnnnnnn.  -  Breathing out - Smile w/ gratitude for your out breathe.

Breathing in - Deeeep.  -  Breathing out - Slooooooooow.

Lovingly, please guide yourself

Collective observations and reflections

We share and listen.

A Thích Nhất Hạnh talk

Breathing In - I know that I'm Breathing In, 20 mins

Collective observations and reflections

We all share and listen.

Mindfully aware of your in-breathe and out-breathe is so simple that it's easy to overlook its value and importance.  The more truthful and authentic a practice is, the more one can experience the full beauty of a seasoned practice.  In one full  breath, you can experience everything.  So stop and mindfully pay attention and look for the beauty of your breath.  Notice how smooth it is.  Notice how gentle it can be.  Notice how pleasant it can be. It's all there waiting on you.

• It's a simple "touchstone" to bring yourself back to the moment.  We can recall it anytime!

• It begins with mindfulness so a focus is set in the right direction.

• It's a door, a portal, to the happiness and peace of the moment.

• Mindfulness makes you aware of the Here and Now.

Concluding Meditation

Calm-Ease *1, Short Audio

Collective observations and reflections

We all share and listen.

Exceptions and Citations

* Hạnh, N. (2008). Chapter 2: Exploring the Sutra. In Breathe, you are alive! the Sutra on the full awareness of breathing (pp. 21–22). essay, Parallax Press. 

*1 Team, P. V. A. (2022, November 7). Calm and ease: One of the most liked guided meditations on the App. Plum Village Mobile App. https://plumvillage.app/calm-and-ease-one-of-the-most-liked-guided-meditations-on-the-app/