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

by Thich Nhat Hanh

When reality is perceived in its nature of ultimate perfection, the practitioner has reached a level of wisdom called non-discrimination mind—a wondrous communion in which there is no longer any distinction made between subject and object.

If your heart is not clouded by false views, you will be able to enter into a natural communion with the tree.

When your mind is liberated your heart floods with compassion: compassion for yourself, for having undergone countless sufferings because you were not yet able to relieve yourself of false views, hatred, ignorance, and anger; and compassion for others because they do not yet see and so are still imprisoned by false views, hatred, and ignorance and continue to create suffering for themselves and for others.

“Look at all beings with the eyes of compassion.”

She or he must live her own life. Work is only a part of life. But work is life only when done in mindfulness. Otherwise, one becomes like the person “who lives as though dead.” We need to light our own torch in order to carry on. But the life of each one of us is connected with the life of those around us. If we know how to live in mindfulness, if we know how to preserve and care for our own mind and heart,

The person who practices mindfulness should be no less awake than the driver of a car; if the practitioner isn’t awake he will be possessed by dispersion and forgetfulness, just as the drowsy driver is likely to cause a grave accident. Be as awake as a person walking on high stilts—any mis-step could cause the walker to fall.

We ought to listen to music or sit and practice breathing at the beginning of every meeting or discussion.

Tolstoy’s, the story of the Emperor’s three questions.

What is the best time to do each thing? Who are the most important people to work with? What is the most important thing to do at all times?

Remember that there is only one important time and that is now. The present moment is the only time over which we have dominion. The most important person is always the person you are with, who is right before you, for who knows if you will have dealings with any other person in the future? The most important pursuit is making the person standing at your side happy, for that alone is the pursuit of life.”

often we forget that it is the very people around us that we must live for first of all. If you cannot serve your wife or husband or child or parent—how are you going to serve society? If you cannot make your own child happy, how do you expect to be able to make anyone else happy?

Half-smile when you first wake up in the morning

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.

Turn your mindfulness to your present self. Be conscious of your body, feelings, perceptions, mind functionings, and consciousness in the present moment. See the five aggregates which make up yourself. Ask the question, “Who am I?” The question should be deeply rooted in you, like a new seed nestled deep in the soft earth and damp with water. The question “Who am I?” should not be an abstract question to consider with your discursive intellect. The question “Who am I?” will not be confined to your intellect, but to the care of the whole of the five aggregates. Don’t try to seek an intellectual answer. Contemplate for 10 minutes, maintaining light but deep breath to prevent being pulled away by philosophical reflection.

Sit in a dark room by yourself, or alone by a river at night, or anywhere else where there is solitude. Begin to take hold of your breath. Give rise to the thought, “I will use my finger to point at myself,” and then instead of pointing at your body, point away in the opposite direction. Contemplate seeing yourself outside of your bodily form. Contemplate seeing your bodily form present before you—in the trees, the grass and leaves, the river. Be mindful that you are in the universe and the universe is in you: if the universe is, you are; if you are, the universe is. There is no birth. There is no death. There is no coming. There is no going. Maintain the half smile. Take hold of your breath. Contemplate for 10 to 20 minutes.

In the case of a person, try to see every suffering which that person is undergoing. Begin with the suffering of bodily form (sickness, poverty, physical pain) and then proceed to the suffering caused by feelings (internal conflicts, fear, hatred, jealousy, a tortured conscience). Consider next the suffering caused by perceptions (pessimism, dwelling on his problems with a dark and narrow viewpoint). See whether his mind functionings are motivated by fear, discouragement, despair, or hatred. See whether or not his consciousness is shut off because of his situation, because of his suffering, because of the people around him, his education, propaganda, or a lack of control of his own self. Meditate on all these sufferings until your heart fills with compassion like a well of fresh water, and you are able to see that the person suffers because of circumstances and ignorance. Resolve to help that person get out of his present situation through the most silent and unpretentious means possible.

In the case of a society, take the situation of a country suffering war or any other situation of injustice.

See that the situation is possible because of the clinging to ideologies and to an unjust world economic system which is upheld by every person through ignorance or through lack of resolve to change it. See that two sides in a conflict are not really opposing, but two aspects of the same reality.

Consider first the purpose of the project. See that the work is to serve, to alleviate suffering, to respond to compassion, not to satisfy the desire for praise or recognition. See that the methods used encourage cooperation between humans. Don’t consider the project as an act of charity. Consider the people involved. Do you still see in terms of ones who serve and ones who benefit?

Sit in the full or half lotus. Follow your breath. Recall the most significant achievements in your life and examine each of them. Examine your talent, your virtue, your capacity, the convergence of favorable conditions that have led to success. Examine the complacency and the arrogance that have arisen from the feeling that you are the main cause for such success. Shed the light of interdependence on the whole matter to see that the achievement is not really yours but the convergence of various conditions beyond your reach. See to it that you will not be bound to these achievements. Only when you can relinquish them can you really be free and no longer assailed by them.