There are many different ways to cultivate mindfulness in our lives. In our community at Plum Village, we use several particular practices. Following are brief descriptions of each of these. To learn more, you can refer to various books by Thich Nhat Hanh, or you can ask friends and teachers in your own community.

Sitting meditation Walking meditation Inviting the bell Reciting gathas Touching the Earth (or bowing) Hugging meditation

Click to invite the bell

Sitting meditation is like returning home to give full attention to and care for our self. Like the peaceful image of the Buddha on the altar, we too can radiate peace and stability. The purpose of sitting meditation is to enjoy. Don't try to attain anything! (See The Miracle of Mindfulness, Thich Nhat Hanh, 1975.) At Plum Village, we practice mindfulness of breathing. Whether you sit on a cushion, a blanket, a chair, or directly on the floor, sit in a way that feels comfortable. If possible, inhale through your nostrils, and notice your abdomen expand. Then, as you exhale, notice your abdomen return to normal size. One way to help maintain awareness of breathing is to recite a gatha. When you breathe in, say silently, "In." As you breathe out, say silently, "Out." After doing this for a while, you might like to try a guided meditation. (See The Blooming of the Lotus, Thich Nhat Hanh, 1993.) Sitting meditation periods can be ten, twenty, or thirty minutes -- or however long you like. Sitting is for your pleasure, so relax. If your posture is causing you too much pain, feel free to adjust your position, moving slowly and attentively, following your breathing and every movement of your body so you will not lose your concentration. You can even stand up slowly and mindfully if necessary, and when you feel ready, sit down again. At the end of the period, allow a few minutes to massage your legs and feet before standing up again.

Walking meditation indoors or outdoors is a very precious practice. Walking meditation means that we know we are walking. We walk just for walking, no longer in a hurry. There are families and communities who walk together every day, and it brings them a lot of peace and joy. To practice, walk slowly, in a relaxed way, with your head upright and a light smile on your lips. Simply keep in touch with both your breathing and your steps. When you practice indoors, take on step as you breathe in and another as you breathe out. Outdoors, you can walk more quickly, allowing your lungs as much time and air as they need, and simply noticing how many steps you take as your lungs fill up and how many as they empty. The link is the counting, using a word, a phrase, or a gatha. If you see something along the way that you want to touch with your mindfulness -- the blue sky, the hills, a tree, or a bird -- just stop, but while doing so, continue to breathe mindfully. (See The Long Road Turns to Joy, Thich Nhat Hanh, 1996.)

It can be very helpful to have a beautiful bell to support us in the practice. With the sound of the bell, we can relax and return to the present moment. For our daily practice and during ceremonies, a bell master (yourself, if you are alone) is often called upon to invite the bell to sound. Before doing so, he or she may wish to recite this gatha, either silently or aloud, according to the circumstances: To invite the bell, the bell master first wakes it up by lightly but firmly placing the wooden stick on the rim of the bell and holding it there so that everyone hears a short sound. This prepares the bell and everyone present for the full sound of the bell that will follow. The bell can then be sounded. As soon as you hear the bell, follow your breathing. If you like, repeat this verse silently: Before inviting the bell again, allow enough time for three in- and out-breaths. At the end of a period of sitting meditation, the bell master wakes up the bell lightly, then wakes it up again a little more loudly, then invites one full sound of the bell.

Gathas are sort poems or verses we can recite to help us dwell in mindfulness during whatever activity we are undertaking. While reciting gathas, we become deeply aware of the action we are engaged in, and this helps us to perform that action with understanding and love. The gathas are easy to remember and to practice during our daily activities. (See Present Moment, Wonderful Moment, Thich Nhat Hanh, 1990.)

The practice of "touching the Earth," or bowing, helps us return to the Earth and to our roots, and to recognize that we are not alone but connected to a whole stream of spiritual and blood ancestors. We touch the Earth to let go of the idea that we are separate and to remind us that we are the Earth and part of Life. To begin this practice, join your palms in front of your chest in the shape of a lotus bud. Then gently lower yourself to the ground so that all four limbs and your forehead are resting comfortably on the floor. While touching the Earth, turn your palms face up, showing your openness to the Three Jewels -- the Buddha, Dharma, and Sangha. Breathe in all the strength and stability of the Earth, and breathe out your suffering. This is a wonderful practice.

When we hug, our hearts connect and we know that we are not separate beings. Hugging with mindfulness and concentration can bring reconciliation, healing, understanding, and much happiness. You can practice hugging meditation with a friend, a child, your parents, your partner, or even a tree. To practice, first bow to each other and recognize each other's presence. Then, enjoy three deep, conscious breaths to bring yourself fully into the present moment. Next open your arms and begin hugging, holding each other for three in- and out-breaths. With the first breath, become aware that you are present in this very moment and feel happy. With the second breath, become aware that the other person is present in this moment and feel happy as well. With the third breath, become aware that you are here together, right now on this Earth. We can feel deep gratitude and happiness for our togetherness. Finally, release the other person and bow to each other to show your thanks.