The Miracle of Mindfulness: An Introduction to the Practice of Meditation

by Thich Nhat Hanh

Set aside one day of the week, any day that accords with your own situation. Forget the work you do during the other days. Do not organize any meetings or have friends over. Do only such simple work as house cleaning, cooking, washing clothes, and dusting. Once the house is neat and clean, and all your things are in order, take a slow-motion bath. Afterwards, prepare and drink tea. You might read scripture or write letters to close friends. Afterwards, take a walk to practice breathing. While reading scripture or writing letters, maintain your mindfulness, don’t let the text or letter pull you away to somewhere else. While reading the sacred text, know what you are reading; while writing the letter, know what you are writing. Follow the same procedure as listening to music or conversing with a friend. In the evening prepare yourself a light meal, perhaps only a little fruit or a glass of fruit juice. Sit in meditation for an hour before you go to bed. During the day, take two walks of a half hour to 45 minutes. Instead of reading before you go to bed, practice total relaxation for 5 to 10 minutes. Be master of your breathing. Breathe gently (the breath should not be too long), following the rising, the lowering of your stomach and chest, your eyes closed. Every movement during this day should be at least two times slower than usual.