Nourishing Happiness (Thich Nhat Hanh, Longer Version)

This meditation is simple and pleasant, yet it has longer phases of silence for practicing, which might be difficult for beginners. It can give people who have not been meditating for a long time a taste of the joy that can arise from meditation. Those who have been meditating for a long time can use it to nourish their body and mind and progress along the path of meditation.

The text is based on a public talk "The River of Body and Mind" from Thich Nhat Hanh, July 16, 2011.

Transcript

In this guided meditation,

Phases of silence in spoken sentences alternate.

The sentences are condensed into two key pictures,

Which can serve as additional anchors in the following silence phase when breathing in and out.

Between the phases,

You will hear a half-ward full chime of the bell to facilitate the transition.

In the beginning,

Sit in a comfortable posture,

Close your eyes,

And pay attention to your breath to arrive in the here and now.

Breathing in,

I know I'm breathing in.

Breathing out,

I know I'm breathing out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

Breathing in,

I am aware of the entire length of my in-breath.

Breathing out,

I'm aware of the entire length of my out-breath.

Entire length of in-breath,

Entire length of out-breath.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

Breathing in,

I'm aware of my body.

Breathing out,

I release the tension in my body.

Aware of body,

Release tension.

Breathing out,

Release tension.

Breathing out,

Release tension.

Breathing out,

Release tension.

Breathing out,

Release tension.

Breathing out,

Release tension.

Breathing out,

Release tension.

Breathing out,

Release tension.

Breathing in,

I feel joy to be alive.

Breathing out,

I feel happy.

Joy to be alive,

Happy.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

Breathing in,

I'm aware of painful emotions.

Breathing out,

I take care and calm my painful emotions.

Calm emotions.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

Breathing in,

I dwell in the present moment.

Breathing out,

I smile to this moment.

Being present,

Smile.

Smile.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

In,

Out.

Reviews

It's good for days when I'm feeling relatively happy and relatively focus

Excellent. So many guided meditations are overfilled with words. This was refreshing and focused.

De

I loved this. The simple guidance, then several minutes of silence was exactly what I needed this morning. Thank you

An absolutely perfect start to my day. Thank you 🙏🏻

Loved this extended version! Exactly what I'm looking for from a guided meditation.
I'd love to see other "long" versions just like this, with other Thich Nhat Hahn inspired breathing/ concentration prompts. He has so many wonderful ones, and your delivery of them is wonderful.
thanks!