The Runner’s Breath: A Dharma Talk On Right Effort

This talk explores Right Effort — how to pace your energy so you don’t burn out or drift away. In America, we’re taught to sprint until we collapse or escape until we disappear. But the Dharma shows us another way.

Through the parable of the runner and a simple walking meditation practice — syncing three steps with each inhale and three steps with each exhale — you’ll learn how to bring balance into your work, your life, and your practice.

Right Effort isn’t about grinding or escaping. It’s about steady breath, balanced steps, and energy guided by compassion.

Walk with me in this teaching, and may your effort become both strong and kind.

Transcript

Hi.

I'm glad you're here.

Thank you for taking this time with me.

Take a breath with me.

Feel your chest rise.

Let it fall.

Settle into this moment.

Settle into your seat.

And let's talk.

In America today,

Effort is rarely balanced.

Most of us are running on fumes.

I've seen it everywhere.

Warehouses,

Night shifts,

Call centers,

Delivery trucks.

You clock in and give the company everything until your body aches and your spirit feels numb.

That's one side.

On the other side,

I see folks drifting.

Scrolling for hours.

Netflix all night.

Caught in loops of distraction.

Not lazy,

Just lost in noise.

And the truth is,

Most of us bounce between both.

We sprint until we collapse.

Then we escape until we disappear.

Either way,

The balance is gone.

This is where the Dharma speaks.

The Buddha taught right effort,

Not too tight,

Not too loose.

And the best way I can show you is with a story.

Runner sets out to finish a long race.

At the start,

He sprints with all his strength.

His breath shortens,

His chest burns,

His legs seize up.

Before long,

He collapses.

Another runner moves too slowly.

Distracted,

Wandering,

Never finding rhythm.

The finish line stays far away.

The wise runner finds her breath.

Three steps in,

Three steps out.

Not too fast,

Not too slow.

Steady,

She endures.

And when she finishes,

She still has strength in her heart.

That is right effort.

Here's a practice I want you to try.

You walk on the street,

In your home,

Anywhere,

Sink your steps with your breath.

Three steps as you breathe in.

Three steps as you breathe out.

And if you want to feel the balance more clearly,

Count in your mind.

One,

Two,

Three.

One,

Two,

Three.

Not rushing.

Not dragging.

Steady,

Grounded,

Balanced.

This is the rhythm of right effort.

Right effort is not grinding until you break.

It is not drifting until you vanish.

It is steady breath.

Energy used with wisdom,

Guided by compassion.

So when the world pulls you into overdrive or tempts you into escape,

Remember the runner.

Remember your breath.

And remember that balance is possible,

Even here.

Thank you for walking this path with me today.

May your steps be steady.