Once we have established concentration with the 1-2: In | Out practice, we can deepen our stability by bringing our full attention to the physical body.
This stage of the Ānāpānasati Suttra—the Third and Fourth Exercises—is a powerful practice for transforming physical and mental tension. Inspired by the teachings of Plum Village, we use the breath to move beyond intellectual awareness and into direct experience of the body's state.
"3: Aware of body" — We gently recognize the present state of our body, noticing any areas of tension, discomfort, or ease. This is a practice of non-judgmental recognition.
"4: Calm body" — Using the out-breath as a wave of relaxation, we intentionally invite the body to soften, releasing any tightness we discovered. This is a practice of tender care.
This is not a difficult workout; it is a gentle coming home. By calming the body, we also calm the mind, creating a unified state of peace.
On this page, you will find guided instructions to learn how to soothe and nourish your physical self, transforming areas of suffering into sources of deep calm and stillness.
This episode focuses on developing a natural, meditative relationship with the body by integrating the third and fourth steps of the Discourse on the Full Awareness of Breathing (Awareness of the Whole Body and Calming the whole body) into the existing practice. Described as a conversational and kind relationship with oneself, the meditation invites practitioners to greet and recognize each part of their body (feet, legs, back, arms, hands) and the whole body with kindness, gentleness, and a smile, offering the invitation to relax and be calm. This practice immediately expands self-awareness, making more peace and happiness available, and helps the practitioner realize they are "so much more than a large feeling" (like anxiety) by sharing the calmness of the body and breath with any strong emotion.
This episode explores what it means to be "at home in one's body" by practicing loving kindness toward the body in the present moment, which is the foundation for later extending that love to feelings and thoughts (Steps 5 and 6 of the Discourse on Breathing). The core practice involves mindfully breathing and using a smile—which Thay describes as a crucial practice and "mouth yoga"—to relax facial muscles, ease tension, and act as a source of joy, even when happiness isn't immediately present. By greeting the body with kindness and a smile ("Hello, my body - You can relax $\rightarrow$ smile"), one cultivates Wonderment and Gratitude for the life within, creating a confident, nurtured inner relationship that allows the practitioner to experience the current happy moment as their true home.
This episode addresses the question of how the happiness of the present moment compares to the feeling of anticipation for a future event, with the objective of becoming aware of one's own awareness. The practice involves using the Calm-Ease gathas to unify the breathing, body, and mind in the present moment, then consciously applying the process of Looking Deeply—composed of Mindfulness, Concentration, and Insight—to both the current moment and the feeling of anticipation. Through direct meditation, the listener is guided to observe the location, stability, and solidity of peace and happiness within each state, leading to the freedom to choose whether to embrace the grounded happiness of the Here and Now or the often unsettled experience of future anticipation.
This episode explores the deep experience of simply "Being" in the moment by focusing on the concept of InterBeing—the synergistic, wordless oneness of the breath and body. The core practice is to move beyond the definition of InterBeing to being it, cultivating a state where the awareness of the breath and body together is more restful and profound than the sum of its parts, like walking without consciously thinking about the steps. This unified state is nurtured by three guiding principles: Be Kind (greeting everything with a loving act of self-care), Be Gentle (listening unconditionally for understanding and insight), and Be Loving (soothing, not fixing, to create conditions for transformation). By letting go of words and intentionally Being the enjoyment, smoothness, and soothing qualities of the moment, the practitioner directly experiences the profound beauty of being alive and interconnected.
When the growth in self-awareness becomes overwhelming, this episode guides the practitioner to listen to themselves and respond with self-love by providing a needed break and rest. The process begins with celebrating the awareness of this need and grounding oneself in the core practice (In-Out, Calm-Ease, Smile-Release, Present Moment-Wonderful Moment) to generate a sense of calmness and peacefulness. The key then is to turn this cultivated peace and the smooth breath toward the overwhelmed feelings or parts of the body/mind, not to fix or get rid of them, but to Kindly acknowledge and Gently listen to their exhaustion. By sharing the soothing quality of the breath and simply Being there for the feeling ("I'm not here to get rid of or fix you, but to sooth you so you can rest"), the practitioner offers a deep, loving rest, emphasizing that there is no rush and that taking this time is the most important step.
This episode addresses the question of how much freedom is available in the present moment, guiding the practitioner to discover an inherent stability and foundation through mindful practice. The core approach is to first ground awareness in the body (Whole Body - Calm), rather than getting lost in the mind's strong emotions or thoughts, by using a conversational and loving approach with the body (e.g., "Hello my back, you may relax. There is no need to support."). By mindfully observing the body's interaction with the Earth ("Fill with Air - Body Sink") and expressing gratitude to the Earth for its constant support, the meditation culminates in the powerful concentration of seeing oneself as a mountain, realizing a profound sense of solidity and stability. This direct experience of foundational support in the here and now reveals the expansive sense of freedom and a larger sense of self available in the present moment.
🌿 In this heartfelt episode, we explore how to cultivate a truly beautiful and loving relationship with yourself by mindfully "going home" to your body. Following Thich Nhat Hanh’s gentle guidance, we learn to reconcile with our physical selves—offering a sincere apology for past neglect and embracing our bodies with the tenderness of a dear friend. We move beyond the "fight" of everyday stress, using the breath to authorize total relaxation and transform angst into the energy of joy and compassion. By establishing ourselves in the present moment through calming and smiling, we finally touch the miracle of being fully alive, discovering that an authentic, loving relationship with our body is the ultimate foundation for inner peace.
🍊 Welcome to today’s episode, where we explore the profound question: what does it mean to experience nirvana for the body? We delve into the practice of treating our feelings—even difficult ones like melancholy—with the same kindness, gentleness, and love we offer our breath, moving away from the urge to "fix" ourselves and instead learning to soothe our experience with mindful presence. You will discover the deep interbeing contained within your own physical form and the food you eat, illustrated through a meditative journey with a simple tangerine. By looking deeply into this fruit, we see the sun, the rain, the soil, and the "karma" of countless ancestors and conditions that allow it to exist, realizing that we are not separate individuals but a miraculous expression of life that is always connected to the whole.
🧘 In this episode, we transition from structured practice to experiencing a natural, conversational relationship with our bodies through a soothing guided meditation by Sister Chan Khong. By grounding ourselves in the first four steps of the Full Awareness of Breathing, we move beyond mechanical technique to a space of unconditional love, where we learn to soothe our bodies with active kindness and gentleness. This session encourages a sense of playful curiosity, inviting you to explore the "true home" within your physical self and feel the dynamic flow of life as it moves between your body and the world around you. By the end, you will discover that just "being" in the moment is not only restful and healing but serves as the foundation for manifesting your true self in every relationship and daily interaction.
🎶 In this episode, we explore the heart of self-intimacy: "How comfortable can I be with myself during meditation?" We dive into the profound realization that mindfulness is always mindful of something, whether that "something" is a peaceful breath or a mind full of racing thoughts. You’ll discover the art of Gentle Listening, learning how to celebrate your awareness of anxiety or distraction as an opportunity to offer your mind a loving space to "vent" and release tension. The episode culminates in a beautiful, organic experience with Brother Phap Linh, who demonstrates how to maintain this deep internal conversation while interacting with the world—using his cello to engage in a mindful dialogue with birdsong—inviting you to be inquisitive, playful, and ultimately, at home with yourself.
🧘 Welcome back to the foundation! In this review of the "In - Out" practice, we rediscover that breathing is the "door" through which we return home to ourselves. The core of this episode is the realization that mindful breathing shouldn't be a struggle or a chore; instead, the secret to success is effortlessness. By simply identifying the in-breath as "In" and the out-breath as "Out," we stop the noise of our thinking not through force, but through total enjoyment of the breath. When our practice is pleasant, concentration becomes natural, and from that concentration, healing insight is born.
💖 In this episode, we explore the transformative power of unconditional love and compassion, learning that the greatest gift we can offer ourselves is the space to be heard without judgment. We delve into the First Noble Truth—the existence of suffering—and discover how to move beyond temporary external fixes by "wrapping love" around our heart and body through mindful breathing. By looking deeply into the core of our pain with gentle listening, we shift from self-criticism to compassionate understanding, allowing our suffering to naturally transform into a "flower" of insight and peace. Join us as we practice a guided meditation designed to help you cradle your emotions in a loving embrace, grounding you in the profound realization that you are worthy of your own care, presence, and forgiveness.
☁️ In this profound episode, we explore the expansive feeling of holding oneself in unconditional love and compassion by looking through the "eyes of signlessness." We dive into the realization that we are not separate entities but are literally composed of the elements—carrying within us the sun’s energy, the wind’s breath, and the drifting clouds. By practicing guided gathas that move love from the physical body out into the Earth, air, and sky, we learn to dissolve the boundaries of the "self" and embrace our Interbeing with all of nature. This practice teaches us to greet any internal restrictions with a tender "Hello, my darling," allowing love to flow freely until we recognize that we are far more than just this body; we are the very beauty of the interconnected world, resting deeply in our true home.
What does it feel like to hold myself in unconditional love and wrapped in compassion?
Objective: To be here and now and lovingly hold yourself.
How Do We Get There?
Discourse on the Full Awareness of Breathing
Steps 1. and 2. In - Out *1
Steps 3. and 4. Whole Body - Calm *1
Mindfulness, Concentration and Insight*
Be Kind. Be Gentle. Be Loving.
Emptiness: Interbeing
Signlessness
Aimlessness
Greeting New People
Hello and welcome.
Sangha Sharing
What joy, insights, wonderment, questions and moments would you like to share?
Dharma Talk
The Joy of Just Being - Aimlessness
A Thich Nhat Hanh quote.
"Happiness is possible when you are capable of doing the things and being the things that you want to do and to be. When we walk for the sake of walking, when we sit for the sake of sitting, when we drink tea for the sake of drinking tea, we don’t do it for something or someone else. These things can be very enjoyable. That is the practice of aimlessness. While you do that, you heal yourself and you help heal the world. Awakening means to see that truth—that you want to know how to enjoy, how to live deeply, in a very simple way. You don’t want to waste your time anymore. Cherish the time that you are given."
You Know Aimlessness
We all have experienced the peace and happiness while being aimless. Reflect back to the last bell of the many meditations we've done. How many times did you not want the moment to end? You felt so good, so complete. You didn't have a want or need to be filled. There wasn't a need or desire to chase something, to complete something. Everything you needed and wanted was right there in the moment. In that moment, you were Being without effort and you were just as you are. Nothing more and nothing less. You were sitting in Aimlessness.
Let's Continue Expanding our Definition of Self
We inter-are with the sun,
Let's Interbe in the Here and Now
Early in the mediation, it's important to generate and be aware of your happiness.
Be aware of the wonder of life.
Offering yourself a Smile.
Appreciate how much time has passed since the beginning of the Earth until this moment. Wow, you're here!
You are responsible to know the way / approach to generate your happiness.
Review the gathas prior.
16 minutes with bells at 2 mins. | 24 minutes with bells at 3 mins.
Deep-Slow
Be sure to recognize moments of enjoying your breath. Smile
Calming my body - Easing Tension in my body
Calm - Ease
Appreciate and Enjoy your body and what it offers you.
Aware of my Body - Unconditionally Loving my Entire Body
If you're doing this correctly, you'll feel love easily flowing everywhere within the body and breath. If you feel a blockage,
then breathe in that area - breathe out an offering smile to that area.
The unconditional love will be flow in.
Aware of Love in me - Let the love flow into the Earth
Feel how the Earth is cradling you.
Be grateful for the minerals within you.
Be happy that you will return those minerals to the Earth.
Let yourself expand into the interbeing with the Earth.
As I breathe in, I feel the Love filling me - As I breath out, I let the love flow into the air.
Let yourself expand into the interbeing with the air.
As I breathe in, I smile to the clouds within me. - As I breathe out, I feel the cloud's freedom from floating.
Let yourself expand into the interbeing with the cloud.
I am aware of my in breathe. - I feel how I am more than this body.
I am the beauty of interbeing. - I am home.
Collective observations and reflections
We share and listen.
Here are a few 5 minute topics to get you going again.
Hey, Where did my Joy go? | The Body and Mind Inter-are
Change your focus from you mind to your body. Let your mind do it's thing while you focus on the relaxing and caring for your body.
A Thich Nhat Hahn talk
The Body Contains the Mind, a Plum Village short
Let's Meditate
You are free to change the cadence between your breathing and your focus. In this meditation, we'll start with the traditional in - out cadence. Then it'll transition to 'in-out' - 'in-out'. So for one 'in-out', you will have one focus. Then the following 'in-out' you will have another focus.
Breath in: Deep - Breath out: Slow
Breath in, and out: Hello, my shoulders.
Breath in, and out: Ease, and be peaceful.
Breath in, and out: Hello, my arms.
Breath in, and out: Ease, and be peaceful.
Breath in, and out: Hello, my jaw.
Breath in, and out: Ease, and be peaceful.
Scan your body and do this for awhile.
Breath in: In this moment - Breath out: I am home
moment - home : )
Hey, Where did my Joy go? | Yellow Crocodiles
It's the end of the day and I'm sitting down to meditate before I go to bed.
In - Out
In - Out
In - Out
In - Out
In - There's a yellow crocodile
In - Why is it riding a skateboard?
In - Wow
In - ........... WHOA
I'm so tired I started dreaming!
Go to bed and rest.
Lay down. Get comfortable. In - Out and you'll be asleep in no time.
Good night and sleep well.
Hey, Where did my Joy go? | My Mind Won't Stop
Change your focus from you mind to your body. Let your mind do it's thing while you focus on the relaxing and caring for your body.
A Thich Nhat Hahn talk
Get Insight with Mindfulness and Concentration | Thich Nhat Hanh | #shorts
Let's Meditate
You are free to change the cadence between your breathing and your focus. In this meditation, we'll start with the traditional in - out cadence. Then it'll transition to 'in-out' - 'in-out'. So for one 'in-out', you will have one focus. Then the following 'in-out' you will have another focus.
Breath in: Deep - Breath out: Slow
Breath in, and out: Hello, my shoulders.
Breath in, and out: Ease, and be peaceful.
Breath in, and out: Hello, my arms.
Breath in, and out: Ease, and be peaceful.
Breath in, and out: Hello, my jaw.
Breath in, and out: Ease, and be peaceful.
Scan your body and do this for awhile.
Breath in: In this moment - Breath out: I am home
moment - home : )
Hey, Where did my Joy go? | Everyone Wants My Time
When you breathe in, then out, you are entering into a relationship with you. As you get to know yourself, you'll learn how to find your joy quickly. You will be feeling many feelings and having many thoughts, but you'll learn the conditions that best spark your memory to touch your joy.
For me, this thought always brings me to my joy.
I am alive, right now. The Earth has been here for 4.6 billion years and finally, right now, this body has awareness. What a gift to have awareness and to be right here. To see this sunshine. To feel the breeze. Even with these stresses, it is amazing to be alive.
Let's Meditate
I might be very busy with many obligations like my children, work is moving fast right now and from time pressures from other sources.
But I still can:
Breath in: So much time has passed - Breath out: and right now I have awareness : )
Just one breath is enough and I remember my where my joy is located. Through the rest of the day, I try to do this one breath ever so often until I'm at the end of my day. The moments when no one is pulling for my time. It's just me. I shower to clean off the day and sit in my favorite chair. Ahhh.
Breath in: So much time has passed - Breath out: and right now I have awareness : )
Because I have done this one breath throughout the day, I have built a momentum with it and I move into gratitude very quickly. I may sit and let the gratitude build with several breathes and with each exhale, I become more and more immersed in the feeling of gratitude and joy. Exhale and smile.
Hey, Where did my Joy go? | Be One with Breath and Body
Sometimes my mind is so talkative, it seems like I'll never reach a quietness. I listen to my breath: In - Out, and very quickly my random thoughts have taken over my focus. Bringing my awareness to my body in cadence with my breath can be very helpful in these moments. So instead of focusing on just my breath or just the body, I focus on both at the same time. I feel my chest and lungs expand as my breath comes in. Switching awareness to the out breathe, I feel my chest and lungs collapsing as the out breath leaves. With each in breath, feel/listen/explore how many parts of your body are responding to your in breathe. Do the same with the out breathe.
This helps me because it gives my overactive mind much more to focus on. If my mind wants to be overly busy with thoughts, then I smile to those many thoughts and offer my mind all of my breath and body at the same time. I look at the moment just as when I had little ones. Sometimes they just need to go play and burn off their energy before bedtime. "Hello my mind, go be busy. I'll spend the moment with my breath and body. I'm doing this so I can take care of myself and so you can burn off your energy. In just a few, all of my awareness will ripen."
Let's Meditate
I feel my lungs fill with my in breathe - I feel my lungs deflate from my out breathe
Lungs / In - Lungs / Out
I feel my lungs fill, shoulders rise with my in breathe - I feel my lungs deflate and shoulders fall with my out breathe
I feel my lungs fill, shoulders rise, ribs tighten with my in breathe - I feel my lungs deflate, shoulders fall and ribs relax with my out breathe
You got this. Explore, Listen and Continue Onward. ❤️