How to Sit

Mindfulness Essentials #1

by Thich Nhat Hanh

"Sit" = "Meditate." Clear, simple directions for anyone wanting to explore mindfulness meditation. 

The first book in The Mindfulness Essentials series, a back-to-basics collection from world-renowned Zen master Thich Nhat Hanh that introduces everyone to the essentials of mindfulness practice. 

In short, single-paragraph chapters, Nhat Hanh shares detailed instructions, guided breathing exercises and visualizations, as well as his own personal stories and insights. This pocket-sized book is perfect for those brand new to sitting meditation as well as for those looking to deepen their spiritual practice.

With sumi-ink drawings by Jason DeAntonis.

Genres: Nonfiction, Spirituality, Buddhism, Self Help, Philosophy, Meditation, Psychology

117 pages, Paperback

First published March 14, 2014

About the author

Thích Nhất Hạnh was a Vietnamese Buddhist monk, teacher, author, poet and peace activist who then lived in southwest France where he was in exile for many years. Born Nguyễn Xuân Bảo, Thích Nhất Hạnh joined a Zen (Vietnamese: Thiền) monastery at the age of 16, and studied Buddhism as a novitiate. Upon his ordination as a monk in 1949, he assumed the Dharma name Thích Nhất Hạnh. Thích is an honorary family name used by all Vietnamese monks and nuns, meaning that they are part of the Shakya (Shakyamuni Buddha) clan. He was often considered the most influential living figure in the lineage of Lâm Tế (Vietnamese Rinzai) Thiền, and perhaps also in Zen Buddhism as a whole.

Reviews

[Dr. Appu Sasidharan (Dasfill) · Rating 4 out of 5]

This is the first book in the short but productive mindfulness essentials series from Thich Nhat Hanh. The positive aspect of these books is that they are short, small, straightforward, and easy to carry everywhere. Even though these books are small, the amount of wisdom in them is very vast.

This book gives us directions regarding sitting and which posture will best suit us according to our body size and shape. He also tells us how to concentrate and shares a few guided meditations for mindfulness.


My favorite three lines from this book.
“Peace and calm are contagious.”

“There is nowhere to arrive except the present moment”

“If you always sit in expectation, you’re not in the present moment. The present moment contains the whole of life.”



This is an ideal opener to the series. If you finish this one, you will scramble quickly to get the second book in this series.

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[Ken]

You could approach this two ways -- because it is just over 100 pp. with few words on most pages (and some taken up by illustrations), you could say it's an overly simplistic description of meditation, breathing, mindfulness.

Or you could say simplicity is the perfect vehicle for such lessons. This book is about doing nothing, after all, so let's get to the point. Doing nothing means mindfulness means appreciating your life in the moment. What could be easier?

Right. As if you have no hankering for that Big Bad Wolf called the past. Or that Bigger Badder Sheep's Clothing called the future.

People are uncomfortable with the present and feel like losers when they do nothing in a world full of doers. But really, are you happy? Why not? Isn't being alive reason to be? Aren't the miracles around you reason to be?

The Garden of Eden, after all, is right outside your window. And here you are, squeezed between two eternities, forgetting to remember yourself.

Nota Bene: I was gifted the 5-pack of this author's "How To" series, as in "Relax," "Walk," "Love," and "Eat." All of which is my way of saying, "More to follow" and the gift giver's way of saying, "You could use some fine tuning."

[Ellen · Rating 5 out of 5]

A slim but very helpful book by a spiritual leader I greatly admire. Thich Nhat Hanh has written many, highly accessible books on spiritual practice and values. In a few words, he gets to the heart of whatever he is saying, about whatever topic he is discussing. I always find him both comforting and enlightening. Although he talks about the discipline of how to live mindfully and lovingly, he does so in a gentle way that reflects the love he praises.

This book is no exception. He helped me to see my practice as a gift, something that I am lucky enough to have the time, desire, and even place (although not ideal, it's private) to do. His suggestions were helpful as were the simple exercises he has at the end of the book--easy to implement as well as useful.

I find Hanh a comfort to read and follow. He is a courageous man who has put into practice his concept of engaged Buddhism. I want my life to combine both an individual practice as well as social action so his viewpoint is exactly what I'm looking for. I am also a Catholic and his writings complement my own tradition, what is best in my tradition.

Although it's a quick and "easy" read there's lots to think about and savor. This is a book that can be read slowly and repeatedly.

[Lorilin · Rating 5 out of 5]

I've read one page of this book each morning for the last month or so. Each page has a little self-contained study that talks about sitting or compassion or anger or breathing. I read a passage and then breathe/meditate for 15 minutes. This routine has changed my life, yeah I'll say it. I can't believe the difference it makes to start my day with a calm, positive, kind moment like this. I think it also helps that I don't start my day looking at my phone. I have to mediate, and then I can check email or read the news, etc.

[Michael · Rating 5 out of 5]

Every page contains wisdom that can easily be incorporated into existing, or new, mindfulness meditation practices. This is a gem I will return to again and again.

[Phil Overeem · Rating 5 out of 5]

Slim but powerful. I hope to consistently put it to use, since I am teeming with habit energy.

[Moonkiszt · Rating 5 out of 5]

All about the One Right Way to Sit.

Perfect tool for this working girl.

[Surya · Rating 5 out of 5]

I started reading this book with doubts, wondering if I would be able to relate with it. But having read Fidelity by Thich Nhat Hanh and having loved it, I picked this book for reading. Surprisingly I was able to relate with it. The insight was relatable and followable and it did sort of bring in a sense of peace and calmness.
A goodread indeed.

A lot of ppl these days are interested in Mindfulness.
But then if we google Mindfulness and start reading blogs on it, over and over again it would be suggested that we should be here and now and not worry and that, that is what mindfulness is all about, which is completely understandable but not exactly relatable.

But then this book sort of tells us how we can do that in little baby steps.I mean it's relatable.

And mindfulness is indeed a quality that makes life easier and simpler.
Also we sit for most parts of our lives, so its better if we know how to sit properly. :D

[Ella Grace · Rating 4 out of 5]

I often feel a need to be constantly occupied, and while it didn’t solve all my problems, this book was helpful in addressing that. I listened to the audiobook version, which was read by a man with a very soothing, relaxing voice that I found perfect for the meditative nature of the book.

[K M · Rating 4 out of 5]

Short and simple, yet still a little gem of a book.

[Ann-Sofie · Rating 5 out of 5]

À lire, re-lire, lire, etc. Des petits rappels à la pratique quotidienne

[Am Y · Rating 2 out of 5]

Full of repetitive and simplistic notions of sitting as a form of meditation. Some sentences do not make logical sense: e.g. The author says there is no reason why he sits; he says he sits because he likes sitting. Well, then isn't that a reason? The reason being that he likes sitting?! :P
Probably not a book for the more intellectually inclined; more for those who don't think too much about things and like their text to be very simple.

[Jae · Rating 5 out of 5]

Instead of describing sitting meditation as the practice of concentration, looking deeply, and getting insight, I like to describe sitting as enjoying doing nothing. Primarily, sitting is to enjoy the pleasure of sitting, being fully alive and in touch with the wonders of our working bodies, the cool air, the sounds of people and birds, and the changing colours of the sky.

[Jon Nakapalau · Rating 5 out of 5]

Profound look at this very simple act; Thich Nhat Hanh guides the reader to a place of calm and peace that we all can access with the right mind and right perspective. I really enjoy reading books by Thich Nhat Hanh; there is a peaceful acceptance that runs through all his works that stress meeting people where they ate at and trying to help them.

[Prashob · Rating 4 out of 5]

Small book, easy to read, and some good foundation on mindfulness.

[Jasmeet · Rating 5 out of 5]

So simple yet so profound. ‘How to Sit’ opened my mind to the gratitude of sitting still. Thich Nhat Hanh’s short reads are so well put together. This one in particular gave me insights on how to use my breath to guide my mind while sitting anywhere.

[FunkMaster General · Rating 5 out of 5]

Breathing in, I feel calm.
Breathing out, I feel ease.
Calm / Ease.

Let's hope.

[Michael Bagnoli · Rating 3 out of 5]

I bought this at the Macalester bookstore before sending it to Peter last winter break. Coincidentally, he had it sitting on his table when I arrived at his house a couple days ago. I read it over the course of his race day, in the small town of Lexmond in the Netherlands. Although the atmosphere was a bit hectic, it was nevertheless an appropriate setting to read such a book because “you can practice mindful sitting wherever you are… you can create a meditation hall of your bus or your train,” or even the tented area next to the finish line of a professional cycling competition, as Dutch men delete beers all around you.

This was a concise and accessible introduction to the practice of “sitting.” It felt almost too simple, but I guess that makes sense for a book like this with its given subject. In a way, mindful sitting is a simple practice, too many words would distract from that truth. The ending was my favorite. I would have turned on the spoiler alert for this review, but I think we all have this knowledge already, somewhere inside of us. Let it out.

“In the beginning, you and the Buddha are separate. Then you come closer… The Buddha doesn’t exist outside of the breathing and the sitting. There is no breather. There is no sitter. When there is a high quality of breathing or sitting, when thoughts, speech, and action are full of mindfulness and compassion, you know the Buddha is there. There is no Buddha outside of these things. I am breathing. I am sitting. There is the breathing. There is sitting. There is no one breathing. There is no one sitting.”

I = Buddha, You = Buddha, I = You

[Helena]

Delightful in all its simplicity!

[Sarah Goddard Perez · Rating 5 out of 5]

This monk said, sit down and shut up! And I really needed to hear that.

[Joseph McElderry · Rating 4 out of 5]

The book teaches you how to sit

[Stephen West · Rating 2 out of 5]

Disappointing.about 120 pages with each page only containing about a paragraph or two. Not sure who this was intended for. Not really thorough enough for a beginner in meditation and to superficial for those looking for insights beyond just an introduction.

[Kazia Trujillo · Rating 5 out of 5]

Everyone should read this book!

[Sagor Reza · Rating 5 out of 5]

আমাদের জীবনের অনেক বড় একটা অংশ কাটে 'বসে' থেকে। কিন্তু আমাদের কি শেখানো হয়েছে কীভাবে বসতে হয়। একটা নির্দিষ্ট বয়সের পর আপনি হয়ত শারীরিক ভাবে বসতে শিখেছেন, কিন্ত আদৌ আপনি কি শিখেছেন কীভাবে মাইন্ডফুলি বসতে হয়। থিক নাথ হানের এই সুন্দর বইটি থেকে আমার কিছু ফাইন্ডিংস শেয়ার করতে চাই আপনাদের সাথে।

কিছু না করা ( Doing nothing)
বর্তমান শহুরে জীবন আমাদের শেখায় কীভাবে প্রত্যেকটা মুহুর্ত কাজে লাগানো যায়। টাইম ইজ মানি, এধরনের অসংখ্য প্রবাদ প্রবচন দিয়ে আমাদের উদ্বুদ্ধ করা হয় আমৃত্য র‍্যাট রেসে ঝাপিয়ে পড়তে। একটা গাছ সারাজীবন দাঁড়িয়ে থাকে, মনে হতে পারে এটা তার নিষ্ক্রিয়তা, কিন্তু এই কিছু না করার মধ্যে দিয়েও সে তার কাজ টা করে যাচ্ছে, বাঁচিয়ে রাখছে সমগ্র সৃষ্টিকূলকে। অনেকসময় আপনিও কিছু না করেও অনেক কিছু করতে পারেন। লেখক এপ্রসঙ্গে একটা গল্প বলেছেন, মানুষভর্তি একতা নৌকা যখন ঝড়ের কবলে পড়ে, মানুষ ভয় পেয়ে যায়, ঝড় ত আছেই, অনেকক্ষেত্রে নৌকা ডুবে যায় মানুষের বিশৃঙ্খলার জন্য। কিন্তু এরকম অবস্থায় একজন মানুষও যদি নিজেকে শান্ত রাখতে পারে, তবে তা অন্যদের উদ্বুদ্ধ করতে পারে শান্ত থাকার জন্য। একজন মানুষ এভাবেই একটা নৌকাভর্তি মানুষকে বাঁচাতে পারে। লেখকের মতে এটাই নিষ্ক্রিয়তার শক্তি।

Everyone earging you to act, don't just do something, sit there.

The quality of action depends on the quality of non-action.

Quality of Presence
সোশ্যাল মিডিয়ার এই জামানায় আমাদের এটেনশন স্প্যান খুবই কম। কোন কিছুতেই আমরা পূর্ন মনোযোগ দিতে রাজি নই, মাল্টি টাস্কিং টার্মের জনপ্রিয়তা থেকে জিনিসটা অনুমান করা যায়। এখন আমরা চাইলেও কোন একদিকে নিজের সম্পূর্ন মনোযোগ দিতে পারি না। আমরা খাওয়ার সময় হয়ত টিভি অন করে রাখছি, কোথাও ট্রাভেল করার সময় গান শুনছি। কিন্তু লেখকের মতে একটা কিছুতে বা কাজে উপস্থিত থাকার চেয়ে গুরুত্বপূর্ন ব্যাপার হলো আপনি কত কোয়ালিটিফুল ভাবে সেখানে উপস্থিত আছেন।

The quality of presence is the most positive element that we can contribute to the world.

Sit in order to sit. There's no goal or aim in sitting.

More Alive
যখন আপনি বসে থাকেন(মেডিটেশন), বা নিজেকে সময় দেন সেখানে অতীতের কোন স্থান নেই, আপনি সম্পূর্নভাবে বর্তমানে থাকেন। এটা আপনাকে নিজের অবস্থা সম্পর্কে সচেতন করে, আপনাকে আরও জীবন্ত বা more alive করে তোলে। সুখ কখনো পরাধীনতার মধ্যে আসবে না, সুখের পূর্বশর্ত স্বাধীনতা। আর আসল স্বাধীনতা তখনই আসবে যখন আপনি নিজের অতীত থেকে মুক্তি পাবেন।

When you sit, sit so that sitting becomes an arrival into the present moment.

Enjoy your non-toothache
লেখক এক ধরনের অনুভূতির কথা বলেছেন, যার নাম ন্যাচারাল ফিলিং। অর্থাৎ সাধারন অনুভূতি, যেগুলোকে আপনি খেয়াল করেন না। যেমন দাঁত যখন ব্যাথা করে তখন আমরা প্রচন্ড খারাপ অনুভব করি, কিন্তু দাঁত যখন ব্যাথা করে না, তখন কি আমরা ভালো অনুভব করি? লেখক বলেছেন এইসব নিউট্রাল অনুভুতি যেগুলো আমরা সচারচর লক্ষ্য করি না, সেগুলো কে নিউট্রাল থেকে আনন্দময় অনুভূতি তে রূপান্তর করুন।এটা আপনাকে 'সুখি মানুষ' হিসেবে নিজেকে প্রতিষ্ঠা করার লক্ষ্যে একধাপ এগিয়ে রাখবে।

এপর্যন্ত যা বলেছি সবই How to sit বইটার প্রথম ২০ পৃষ্ঠায় পেয়ে যাবেন। আরো বলার ইচ্ছা ছিল, তবে আমার মনে হচ্ছে বইটার প্রতি আমার লেখা গুলো ঠিক সুবিচার করতে পারছে না। বই পড়ার সময় একটা ভালো লাগা কাজ করছিল, নিজেকে অনেক হাল্কা, দুশ্চন্তামুক্ত মনে হচ্ছিল। কিন্তু লেখার সময় সেরকম কিছু মনে হচ্ছে না। আর নন-ফিকশন ঠিক কীভাবে রিভিউ করতে হয় তাও জানি না ঠিক। আর কিছু ইংরেজি শব্দের বাংলা লিখতে একটু অড ফিল হচ্ছে। হয়ত মানানসই শব্দ খুজে পাচ্ছি না বলে এমন হচ্ছে। আরেকটা ভুল করেছি এই বইটা এক বসাতে পড়ে ফেলে। প্রতিদিন এই বইয়ের একটা করে পৃষ্ঠা পড়ে সেই অনুযায়ী প্র্যাকটিস করলে বেশ ইফেক্টিভ হবে বলে আমার ধারনা। ভাবছি আবার একবার পড়ব এভাবে। আর কেউ যদি এপর্যন্ত পড়ে থাকেন তবে একটু জানাবেন এধরনের বই নিয়ে কীভাবে আলোচনা করলে ভালো হবে।

[#AskMissPatience · Rating 5 out of 5]

This book is for you if there is a desire to focus on being present. Sitting is one of many ways to connect with the here and now.

Jesus said, Peace be still and while wondering why this was not happening for me no matter how much I prayed, tried, etc found Thich Nhat Hanh in route to exploring ways to be at peace and still as God encourages.

In 2014 at the Beacon Theater the World Compassion event was held by Thay. His last visit to New York. As he aged and health dwindled am thankful for this in prepare experience with others seeking peace through practice. Supporting one another and the global state of affairs.

Bought his book Happiness while at the event. It houses every practice Thay pursued. This one Sitting, and many others.

For a more affordable way to check out the practices like Focus on Sitting recommend this book. It is a constant in my life. Upon gifting my son a copy he found himself happier while including these mindful actions in his own life. The book also has words of love and healing that gave us new ways to share and build joy as a family. Along with our faith practice of Christianity.

The storms of life are ever present. I have heard several people ache in recent weeks over the state of our planet. Country. Concerned about many things.

One saying next to Peace be still is ‘Peace in oneself peace in the world’. This is my screen saver written in Thay’s calligraphy handwriting. He is famous for his artful sayings.

I picked this to listen to on audible and others hoping is someone sees the book or reads a review they may feel encouraged to tamp down the overwhelm. Find a bit of focus and peace in a moment or many moments.

I find mindfulness as a practice each second is a way to feel less overwhelmed. Regroup when taken away by something emotional. And a space to create and widen the peace gap that can extend into hours, days, weeks, and beyond.

The world is not going away with all its turmoil. Our peace does not need to either.

Hope you are having a bit of happiness in your day. And a pleasant spring filled with nature, blooming flowers, and love filling your heart.

Kind regards, Patience 🌹

[Angela · Rating 4 out of 5]

Why I'm interested in this book at the first place
The first ever book to be shelved under my new shelf in Goodreads (repetition intended)

What do I think of this book... now that I've done reading it
Little that when I think deep and realized, I'm in my (sitting) zen (daily grind and work-life aside) whenever I'm:

i. Enjoying my meal/beverage while I'm cafe-hopping,and
ii. Reading while on a long train journey

...apart from that, yes, I have been programmed to be on-the-go.

+
1. A quick read in one sitting.
2. A gentle reminder to dear self to breathe once in a while, espcially when one is too overwhelmed and exhausted.
3. Some practical guides towards the end of the book in sitting-breathing meditation.

-
1. I'd not recommend this book if you're incline to the intellectual side of things. In my case, these two chapters, perplexed me:
i. The Joy of Meditation
ii. Sitting and Mopping
2. Repetition on "the act of breathing"

Get this
1. If you're a fan/read other Thich Nhat Hanh's works.
2. If you're looking for a reading material while "zen-ning out" while on-the-go

21042019

[Virve Fredman · Rating 4 out of 5]

Nämä Thich Nhat Hanhin Mindfulness Essentials -sarjan pienet oppaat ovat aivan loistavia apulaisia tietoisen läsnäolon löytämiseen ja ylläpitämiseen. Luen samaan aikaan Eckhart Tollea, jonka kirjat auttavat löytämään mielen vapauden tietoisesta läsnäolosta ja nämä pienet kirjat täydentävät sitä loistavasti.

Tykkään Thich Nhat Hanhin tavasta käsitellä asioita yksinkertaisesti ja ymmärrettävästi. Tämä ei ollut ensimmäinen kirja, jonka sarjasta luin, joten huomasin, että kirjoissa toistuu välillä samoja tarinoita, mutta se ei kuitenkaan haittaa, sillä ne sopivat asiayhteyteen ja niillä on tarkoituksensa.

Tämä istumisen kautta tietoisen läsnäolon tilaa harjoittava kirja oli hyvä opas aiheeseen ja suosittelen sitä kaikille, jotka kaipaavat apuja tietoiseen läsnäoloon.

[Ramzi Zaindeen · Rating 5 out of 5]

I’d like to extract a paragraph to sum up the whole book.
“Sitting is a practice. The kind of sitting we’re used to doing is sitting in order to work at our computers, to be in meetings, or to space out in front of a screen. So we have to practice sitting just to be with ourselves without distractions. In our time, in our civilization, sitting and doing nothing is considered either to be a luxury or a waste of time. But sitting can produce the most nourishing calm and joy and we can all afford some time to sit.

How wonderful to sit and do nothing.”

TNH is simply amazing!

[Tyler Kom · Rating 5 out of 5]

How to sit is a tiny picture book with even smaller intentions. All it asks of you is to sit. And it is all the much more beautiful for it. A tiny thing that one can finish in less than an hour, it feels more like a life anchoring reference than a how-to guide. In fact, the entire 'how-to' portion is about 3 pages in the beginning and 1-2 pages in the middle. The rest is simply a celebration.

What a joy to be able to enjoy this book and drink in the present with Hanh as a convenient friend and mentor!

[Ann L. · Rating 5 out of 5]

A small but essential book on how to meditate, but much more than just meditating. It's how to let go of whatever stress or issues you may have and how to live in the present moment which teaches us that pain comes and go (emotions come and go). One of the most simple books on meditation I've ever read. Nothing complicated. Sitting and doing nothing is doing something. The way to knowing your true self is by meditation. The best 25 cents I spent as a yard sale find.