Zen Meditation Inspired By Thich Nhat Hanh

Breathe, feel, and heal with this guided Zen meditation inspired by the wonderful teacher and peace activist, Thich Nhat Hanh. Centred around a classic mindfulness practice, we explore watching the breath and then meditate on some of his sweet and simple words that will help you to access present moment awareness.

Thank you for listening.

Transcript

Welcome to this meditation inspired by the amazing teacher and monk Thich Nhat Hanh.

He offered a very gentle,

Simple look at the practice of meditation and mindfulness.

One that has benefited so many people around the world.

So in this meditation I'm going to guide you to rest your attention on your breath.

I'll then share some words that were said by Thich Nhat Hanh and these words will help to both deepen your connection to the breath and to the present moment too.

So let's begin.

Get nice and comfortable and take a nice deep breath in.

And exhale every last drop of breath out of your body.

Good and come back to your natural breathing.

And just find that place of comfort and ease where your spine is straight and aligned.

Your shoulders relaxed.

Eyes closed.

Good now place your attention onto your breath,

Breathing in and out of your nose.

And just watch.

Notice the natural rhythm of your breath.

Observe the temperature of the air as it flows in through your nostrils.

And how the temperature of the air changes as you breathe out.

Observe the tiny pause in between your inhale and exhale.

And notice the rise and fall of your belly.

Now I'm going to repeat each statement twice and you can follow along with me in your mind.

And then after I'll leave you for a few breaths to keep repeating this statement yourself mentally.

Don't worry if you can't remember the exact words,

Just keep focusing on the breath,

On your inhales and exhales.

Ready?

Exhale fully.

And then breathe in.

Breathing in I know I am breathing in Exhale breathing out I know I am breathing out and catch your breath.

Breathing in,

I know I am breathing in.

Exhale,

Breathing out,

I know I am breathing out.

And continue like this for a few more breaths.

And wherever you are,

Just exhale all the way through.

And if you are,

Just exhale all the breath out of the body.

Good,

Inhale,

Breathing in,

I notice my breath has become deeper.

Exhale,

Breathing out,

I notice that my out breath has become slower.

Breathing in,

I notice my in breath has become deeper.

Breathing out,

I notice my out breath has become slower.

Nice.

Nice,

And just exhale all the breath out of the body.

Breathing in,

I calm myself.

Breathing out,

I feel at ease.

Breathing in,

I calm myself.

Breathing out,

I feel at ease.

Continue like this.

Breathing in,

I calm myself.

Breathing out,

I feel at ease.

Breathing in,

I calm myself.

Breathing out,

I feel at ease.

Breathing out,

I calm myself.

And wherever you are,

Just exhale the breath out of the body.

Breathing in,

I smile.

Breathing out,

I release.

Breathing in,

I smile.

Breathing out,

I release.

Continue a few more breaths,

Repeating these statements.

Smithing and flowing.

.

.

And then exhale all the breath out of your body.

Inhale breathing in,

I dwell in the present moment.

Breathing out,

I feel it is a wonderful moment.

Inhale breathing in,

I dwell in the present moment.

Breathing out,

I feel it is a wonderful moment.

Continue this for a few more breaths.

Inhale breathing in,

I dwell in the present moment.

And whenever you feel ready,

Just release your meditation.

Notice how those words and that breath made you feel.

Take a moment to tune in to all the sensations that you have generated.

Blink your eyes open,

Come back to the space you are in,

Maybe wiggle your fingers and toes.

And if it feels right,

Bring a little smile to your face,

Thanking yourself for showing up.

Thank you so much for listening,

Have an amazing day.

Reviews

That took me to another place and another state of mind

I found some of the pacing of the breathing was too fast for me but other than that, I really enjoyed this. It left me feeling positive and relaxed. Thank you so much.🙏🏼

Perfect. Simple. I have listen to Thich’s all the time. I could hear his voice. This was a well done simple version that I can do daily. Thanks

What a perfectly peaceful experience! I opened my eyes and noticeably felt empty (in the best ways!). Thoughts were quiet, mind had stopped racing, to do list just wasn't at the surface. So grateful for finding this ! Will DEFINITELY use again and again!

Reminded me how much I need to use more breathing techniques - even when I’m calm

That was a wonderful meditation thank you 🙏🏻 you have a lovely voice and it went at the perfect pace for me 🪷

Thank you Alisha, I feel calm, at ease and ready for a new day 🙏

This was so incredibly soothing and calming. Alisha’s voice and pace is like a warm blanket, and i found myself being able to stay present - something that is usually difficult for me. I will come back to this daily. Thank you, Alisha.

This is one of.those meditations you can do for 50-60 days straight over and over and it will physically change your brain and change the way you think

You have a beautiful gentleness to your guidance. Thank you. 🙏😊🌷

Thank you that was deeply peaceful. I will return to this 🧡

Lovely! So grounding. Thank you. Thank you Thay. 🙏🏻

So restful and calming! Thank you for your guidance.

Thank you.
I especially enjoyed the words you shared.
Have a sweet day.♥️

This is a meditation practice I can take with me! Thank you!🙏🏽

That was amazing Alisha, I feel calm and peaceful :)

Lovely and refreshing, this is a wonderful moment Thank you🙏🏻

This is a wonderful practice. I appreciate the gentleness and the soothing nature of your voice.

Fabulous. Just what I needed to put the mind at ease and tap into the present. Feeling lighter. Thank you🙏✨

Beautiful simple breath practice, I felt present and relaxed. Thank you