Calm – Ease | Guided Meditation by Thich Nhat Hanh


[The bell is awoken.] [The bell is invited to sound fully.] Dear friends, if you are thinking a lot, and then focus your attention on your
abdomen. And if you are not very awake, then focus
your attention on the tip of your nose. Noticing the air coming in,
and the air coming out. In….. Out…… But if you are thinking a lot, and then move your attention down
to the level of the navel. And notice the movement of the abdomen. In…. Out…. Enjoy [The bell is awoken.] Breathing in, I know I’m breathing in. Breathing out, I know I am breathing out. In…. Out… [Full sound of the bell] [The bell is awoken.] Breathing in, I notice that my in-breath
has become deep. Breathing out, I notice that my out-breath
has become slow. Deep… Slow…. Enjoy. [Full sound of the bell] My in-breath becomes deeper in a very
natural way. I do not force it to be deeper. It just becomes deeper, because
I have been practicing breathing in and out mindfully. And that is why my in-breath has become
naturally deeper, and my out-breath has become naturally
slower. And my enjoyment of my breathing
has increased. If you feel that you enjoy your deep and
slow breath. It means that you are practicing
correctly. Shall we try again? Deep… Slow…. And if you feel pleasant, smile. [Full sound of the bell] [The bell is awoken.] Breathing in, I calm my body. Breathing out, I ease everything. Calm…. Ease…. [Full sound of the bell] When you breath in, the in-breath is
making your body calm. And as you are in a meditation posture, your mind is becoming calm also. Body here means also mind. Breathing in, I calm my body and my mind. Breathing out, I ease everything. I let everything at ease. Calm… Ease… Several times. [Full sound of the bell] [The bell is awoken.] Breathing in, I smile.
Breathing out, I release. [Full sound of the bell] Smiling means relaxation to all the
muscles on your face. Every time you smile, you relax all these
muscles on your face. And your nervous system becomes relaxed. And smiling here is to smile to yourself. That is the practice of loving kindness,
directed to oneself. Breathing in, I smile. Breathing out, I release. Release here means to let go of everything. including our projects, our worries,
our tension, so that we be able to enjoy our presence
in the here and now. We become free, free from our own sorrow
and suffering, from our own projects,
from our own tensions. Breathing in, I smile. Nothing is as important as my peace, my joy. I smile to everything,
even to my suffering, to my difficulties. Breathing out, I release. I let go. This is a practice of freedom. Smile when you breathe in. Release when you breathe out. Smile… Release… Several times. [Full sound of the bell] [The bell is awoken.] Breathing in, I go back to
the present moment. Breathing out, I know
this is a wonderful moment. Present moment… Wonderful moment… [Full sound of the bell] To be alive, and to know that you are
alive is the greatest of all miracles. And if you don’t go back to the present
moment, you cannot perform that miracle. Breathing in, I establish myself in
the present moment. Breathing out, I realize that it is a
wonderful moment. In fact, it is the only moment available
to me to live. This is a wonderful exercise. Present moment, breathing in.
Wonderful moment, breathing out. And if you have some concentration, that exercise will bring you a lot of joy. Present moment… Wonderful moment… [Full sound of the bell] [The bell is awoken.] Dear friends, these exercises could be practiced everywhere, at any time. When you sit on a bus, you can practice
these exercises. When you are in the kitchen preparing
breakfast, you can practice these exercises. You can also practice during walking. If you are walking from one building to
another building, you can practice these exercises. When you line up to wait for your time to
do something, you can do that also. [Full sound of the bell] Subtitles by the community


24 Responses

  1. Mari Mari

    July 7, 2018 1:12 pm

    I learnt about Dear Thay’s teachings at the beginning of a severe illness 4 years ago. His book “Peace is Every Step” learnt me "everything" back then. I am forever grateful for all your teaching, books, talks, meditations, movie and more. I carry goodwill in my heart always for Thay, his health and everyone at Plum Village!

  2. Aurora

    July 30, 2018 5:38 am

    Excuse me. In the first part of this audio, I can understand this part: "Dear friends. If you are thinking a lot, focus your attention to your a——-." what is this word that start with a? thank you much for help!

  3. Laz Arus

    August 2, 2018 12:44 am

    I love you Thay and I know you love me. Thankyou for everything. I have so much to realise. I am so grateful I have the Dharma. I would give up if I did not. We will carry your work forward. 🕉

  4. skiff88

    August 11, 2018 9:11 pm

    Beautiful. I dedicate the positive energy in my heart from this practice to the welfare of all beings. Love and gratitude for thay x

  5. Susan

    August 20, 2018 10:59 pm

    So many comments here that show how grateful we all are for the effect of Thay's teachings in all of our lives. Thank you so much to this dear teacher who has spent so much of his time here making the world a better place. Let's do our very best in our small ways to be a continuation for him. Thank you, Plum Village, for making this available to us.

  6. Miguel Martinez

    September 28, 2018 3:30 am

    Observa la respiración en la punta de tu nariz.
    Como entra y sale el aire.
    Y baja tu atención al abdomen…
    Inhala y exhala, disfruta.
    Regresa al momento presente
    Inhalar y exhalar.
    El momento presente es maravilloso
    Inhalar exhalar.
    Practica este ejercicio en todos lados y en cualquier momento
    Cuando preparas tu comida
    O cuando caminas.
    Cuando te acuestas.

  7. Susan Edwards

    March 11, 2019 4:02 pm

    Thank you Thich Nhat Hanh and Plum Village for this guided meditation that I enjoy returning to time and again. Peace.

  8. Esserci meditando

    March 19, 2019 12:27 pm

    Grazie infinite Thay, i tuoi insegnamenti chiari, profondi ed essenziali sono e saranno sempre alla base della mia meditazione. E grazie a Plumvillage

  9. Cee MB

    April 4, 2019 8:20 pm

    Hello to the Plum Village. I come back to this particular meditation over and over again. It has become very meaningful to me and is now my favorite meditation. But I am having a hard time understanding what he says about the present moment in the last part of the meditation. He begins to explain how good it will be for those who say it a lot. But I have played it many times and just can’t understand what he is saying. That part begins at 30.00 on the video. Also, is there a book he has written where he put these “thoughts” to think during meditation? That would be very helpful as sometimes I have a hard time discerning what he says because of his accent. I have been on my own trying to learn to meditate and Thich Nhat Hanh has been the most helpful out of all of the books and videos I have gone through. I am hoping to take classes after my surgery. I have been waiting a long time to do so. I just discovered a sangha in the next city who uses Thich Nhat Hanh’s philosophy, which makes me very happy. Thanks for sharing so much of his meditations and talks here on YouTube.


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