Buddhist monk Thich Nhat Hanh guides us through this twenty-minute meditation. Periods of silence are interspersed with breathing instructions, meditative chimes, and wise sayings. We have transcribed his sayings in order below.
Breathing in, I know I am breathing in
Breathing out, I know I am breathing out
In, Out.
Breathing in, I notice that my inbreath has become deep
Breathing out, I notice that my outbreath has become slow
Deep, Slow
Enjoy.
Breathing in, I calm my body and my mind
Breathing out, I ease everything
Calm, Ease.
Breathing in, I smile
Nothing is as important as my peace, my joy
I smile through everything
Even through my suffering, through my difficulties
Breathing out, I release, I let go
This is a practice of freedom
Smile, Release.
Breathing in, I establish myself in the present moment
Breathing out, I realize it is a wonderful moment
Present Moment, Wonderful Moment
Enjoy.
Mount Olivet Conference and Retreat Center 