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

by Thich Nhat Hanh

If while washing dishes, we think only of the cup of tea that awaits us, thus hurrying to get the dishes out of the way as if they were a nuisance, then we are not “washing the dishes to wash the dishes.” What’s more, we are not alive during the time we are washing the dishes. In fact we are completely incapable of realizing the miracle of life while standing at the sink. If we can’t wash the dishes, the chances are we won’t be able to drink our tea either. While drinking the cup of tea, we will only be thinking of other things, barely aware of the cup in our hands. Thus we are sucked away into the future—and we are incapable of actually living one minute of life.

But during such times, one’s mind is inevitably distracted by other thoughts, and so if one really wants to keep one’s consciousness alive (from now on I’ll use the term “mindfulness” to refer to keeping one’s consciousness alive to the present reality), then one must practice right now in one’s daily life, not only during meditation sessions.

“I’m walking along the path leading into the village.” Whether it’s sunny or rainy, whether the path is dry or wet, you keep that one thought, but not just repeating it like a machine, over and over again. Machine thinking is the opposite of mindfulness. If we’re really engaged in mindfulness while walking along the path to the village, then we will consider the act of each step we take as an infinite wonder, and a joy will open our hearts like a flower, enabling us to enter the world of reality.

But I think the real miracle is not to walk either on water or in thin air, but to walk on earth. Every day we are engaged in a miracle which we don’t even recognize: a blue sky, white clouds, green leaves, the black, curious eyes of a child—our own two eyes. All is a miracle.

a calm heart and self-control are necessary if one is to obtain good results. Anyone can see that. If we are not in control of ourselves but instead let our impatience or anger interfere, then our work is no longer of any value.

Mindfulness frees us of forgetfulness and dispersion and makes it possible to live fully each minute of life. Mindfulness enables us to live. You should know how to breathe to maintain mindfulness, as breathing is a natural and extremely effective tool which can prevent dispersion. Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means to take hold of your mind again.

Breathe in lightly a fairly long breath, conscious of the fact that you are inhaling a deep breath. Now breathe out all the breath in your lungs, remaining conscious the whole time of the exhalation.

In a Buddhist monastery, everyone learns to use breath as a tool to stop mental dispersion and to build up concentration power. Concentration power is the strength which comes from practicing mindfulness. It is the concentration which can help one obtain the Great Awakening. When a worker takes hold of his own breath, he has already become awakened.

1) Although inhaling and exhaling are the work of the lungs, and take place in the chest area, the stomach area also plays a role. The stomach rises with the filling of the lungs. At the beginning of the breath the stomach begins to push out. But after inhaling about two-thirds of the breath, it starts to lower again. 2) Why? Between your chest and stomach there is a muscular membrane, the diaphragm. When you breathe in correctly the air fills the lower part of the lungs first, before the upper lungs fill with air, the diaphragm pushes down on the stomach, causing the stomach to rise. When you have filled your upper lungs with air, the chest pushes out and causes the stomach to lower again. 3) That is why, in former times, people spoke of the breath as originating at the navel and terminating at the nostrils.

Each act must be carried out in mindfulness. Each act is a rite, a ceremony.

Three A Day of Mindfulness

The feeling that any task is a nuisance will soon disappear if it is done in mindfulness. Take the example of the Zen Masters. No matter what task or motion they undertake, they do it slowly and evenly, without reluctance.

The Pebble Why should you meditate? First of all, because each of us needs to realize total rest.

In the first six months, try only to build up your power of concentration, to create an inner calmness and serene joy. You will shake off anxiety, enjoy total rest, and quiet your mind. You will be refreshed and gain a broader, clearer view of things, and deepen and strengthen the love in yourself. And you will be able to respond more helpfully to all around you.

The meditation on interdependence is to help one penetrate reality in order to be one with it, not to become caught up in philosophical opinion or meditation methods. The raft is used to cross the river. It isn’t to be carried around on your shoulders. The finger which points at the moon isn’t the moon itself.

Be as awake as a person walking on high stilts—any

In a family, if there is one person who practices mindfulness, the entire family will be more mindful. Because of the presence of one member who lives in mindfulness, the entire family is reminded to live in mindfulness. If in one class, one student lives in mindfulness, the entire class is influenced.

Just worry about how to make yourself worthy. Doing your best is the surest way to remind those around you to do their best.

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.”