Breathing into Bliss
Teachings by Thich Nhat Hanh
“Happiness is there if you know how to breath and smile...happiness can always be found in the present moment.”
- Thich Nhat Hanh
Introduction
What is meditation?
Meditation began as a religious practice thousands of years ago in traditions like Hinduism and Buddhism, where it was used for spiritual growth and inner peace. Over time, it has become a popular practice for people of all backgrounds, whether religious or not, often used to reduce stress and improve focus. There are many forms of meditation, including mindfulness, Vipassana, Transcendental Meditation, Zen, and prayer. Think of meditation like watching clouds pass in the sky—you observe them without judgment. The same applies to your thoughts during meditation. Simply notice distractions and gently return your attention to the present moment.
Origins
The word meditation stems from the Latin term meditation meaning “to ponder.” The earliest written descriptions of meditation date back to 1500 BCE, but the specific origins and date of meditation are unknown. The first written techniques were found in the ancient Indian text, the Vedas. However, Indian Sages had been transmitting the Vedas and its teachings orally for hundreds of years before the text was written.
The Vedas are said to be hymns from the Brahma who sang the universe into being. Sages heard the hymns while meditating and their translations into Sanskrit make up the Vedas. The Vedas were orally told for an unknown amount of time before being translated into written Sanskrit word. When tracing the roots of meditation, it is unknown given that the origins of oral transmission cannot be dated accurately.
Why practice?
Meditation can be done for different reasons. One of the most popular forms of meditation in health care settings is mindfulness meditation. With this form of meditation, you focus your attention on the present moment. You can bring your mind into the present moment using many different exercises, such as focusing on your breath, tuning into your senses, repeating a word or phrase (mantra), or bringing your awareness to different parts of your body. The key is to not judge yourself when distractions come up in your body or mind, and to just notice these thoughts as they come up. Our minds will naturally wander. This is a practice of simply noticing this without judgment and then trying to come back to the present moment again.
Is meditation a religious practice?
Yes and no! Meditation has foundations taught in ancient philosophies and in world religions. Although used in many religions, you don’t have to be religious to meditate.
Meditation benefits
Many studies and individuals who practice meditation show that by meditating, you are more likely to see the following benefits:
• Decreased symptoms in anxiety, depression, and post-traumatic stress disorder
• Improved concentration and problem solving
• Better ability to adapt to and overcome emotional problems
Thich Nhat Hanh’s simple and short Mindfulness Practice to expanding your ability to be present with what’s within and in front of us.
“If you are free of worries and anxiety, you will enjoy [the tangerine] more. If you are possessed by anger or fear, the tangerine may not be very real to you.”
- Thich Nhat Hanh
What you’ll n eed
A tangerine (or some type of citrus fruit in the orange family) and a comfortable, quiet, and peaceful place to sit.
Prepare
Sit down and settle into a comfortable position. Acknowledge any impulse to hurry this meditation along, and quietly allow it to pass. Instead, take a few slow breaths in and out through the nose and become aware of your body.
Contemplate
When you are ready, pick up the tangerine and hold it in the palm of your hand. Consider these words: “This tangerine is a gift of the whole universe: the earth, the sky, the rain, and the sun.”
Take a moment to visualize all of the things that happened to bring this fruit to your hand; where it grew; what nourished the tree it grew from; the people involved in the process of growing, picking, and transporting it. Consider offering gratitude to the people involved in bringing this tangerine to you.
Look
Now, look closely at this fruit, as if you had never seen it before. (Truly, you’ve never seen this particular one!) Notice its texture, color, shape. Roll it around in your hand and look at each side, noticing the differences. Become aware of any reaction in your body. Are you imagining the taste? Are you excited, or apprehensive?
Smell
Bring it close to your nose and smell it. Where do you sense the smell of this fr uit? In your nose, your throat?
Touch and peel
Now, begin to peel the tangerine. Notice how this feels. Notice the texture of the peel itself, the difference of the outer peel vs. inner peel. Is there any oil that sprays from the peel? Does this release an aroma? Can you hear the tearing of the peel?
Taste
Gently separate one segment of the fruit, and place it on your tongue. Without chewing, notice how your mouth responds. Is there an urge to bite down? Is there increased salivation? Tingling? Slowly roll the segment around your mouth, noticing the texture and taste of the unbroken segment.
Eat
Finally, gently bite into the segment. Is there a burst of flavor? Where in your mouth do you experience it? Slowly, mindfully chew the segment. Be aware of the impulse to swallow and resist it for a little bit. Continue to chew, longer than you normally would, and notice how the sensation changes. Notice how it feels to chew for this long.
Reflect
After you have finished eating, sit quietly for a bit and reflect on the experience you just had. What do you feel right now? What were your thoughts while you were eating? What did you learn (about yourself or otherwise) from this practice?
“Each time you look at a tangerine, you can see deeply into it. You can see everything in the universe in one tangerine. When you peel it and smell it, it’s wonderful. You can take your time eating a tangerine and be very happy.”
- Thich Nhat Hanh
Why Tangerine Meditation?
It is about eating mindfully. Thich Nhat Han asserts to be here, you have to really be here, in your body, not in your mind thinking about what so-andso said or how much work you have to do. He says living without mindfulness is like living in a dream, but to be alive is a miracle. This meditation encourages us to recognize everything that had to happen to create this tangerine.
Reflection:
Consider any physical sensations, thoughts, and emotions.
• What stood out to you?
• Did anything arise during this practice?
• How you can apply this practice’s insights to daily life?
Seated Meditation
A meditation to help you quickly relax, ground yourself, and practice presence.
“We sit in meditation to help us cultivate peace, joy, and nonviolence.”
- Thich Nhat Hanh
What you’ll n eed
A comfy, non-distracting, and quiet place to sit, best with a cushion to support you.
Prepare
The most stable posture to meditate is sitting cross-legged in the lotus position on a cushion. To sit, gently cross your legs by placing one foot (half lotus) or both feet (full lotus) on the opposite thighs. If the lotus sitting position is uncomfortable, it is fine to sit in any comfortable position. Allow your back to be straight and your hands to rest comfortably in your lap.
Contemplate
Ask yourself if you are completely comfortable. If not, do your best to adjust yourself to be more comfortable, even if it’s only 10% more. If you find sitting too difficult, you may try to sit in a chair with your feet flat on the ground and your hands in your lap. Or you can try laying flat on your back, legs hip distance apart, arms down at your sides, with palms turned upwards.
Begin
Let your eyes close and allow your body to relax onto the ground, or chair as much as you can. Bring your attention to your breath. If possible, breathe through your nose. Try to focus on just your breath, noticing the slight transition pauses at the top of the inhale and bottom of the exhale. Count 10 deep, slow breaths. When your mind wanders, bring your attention back to the present and try again. Don’t judge yourself, just observe. Continue the practice for as long as you need.
Complete
Sit quietly for a bit and reflect on the experience you just had. Do you feel more relaxed?
Am I doing the meditation right?
Meditation can be challenging. It is important to be kind to yourself when practicing. Many issues can come up when you are meditating, but this doesn’t mean you’re doing it wrong! The following are some examples of common issues and solutions.
Bodily distractions
After a while, you may feel uncomfortable or sleepy. You might have pain, muscle twitches, or the urge to move. Observe how your body is responding and avoid judgment. If you feel like you need to move, do so in a focused and quiet manner. It’s best to adjust your position with your eyes still closed and while still focusing on your breathing.
Mind distractions
A wandering mind is common. It is easy to get caught up in the past or future, wanting things to be different, focusing on something around you, thinking about things you need to accomplish. Become aware of your distracting thoughts. Observe them without judgment, or getting lost in them. Simply acknowledge these thoughts and allow them to pass, then gently guide your mind back to your practice. By moving through distractions, you can understand yourself and get the most benefit from meditation. You may feel distracted often, and that is okay! Just continue to return your attention to your practice. It gets easier over time and with practice.
“Practicing [seated meditation] we dwell in profound communication with life.”
- Thich Nhat Hanh
Why Seated Meditation?
Seated meditation is one of the most popular forms of mindfulness meditation. It helps improve concentration, awareness, and overall health. Seated meditation allows you to focus your attention on the present moment. Bringing the mind into the present moment can be achieved through focusing on breath, being aware of your senses, repeating a mantra, or by bringing your awareness into different parts of your body.
Reflection:
Consider any physical sensations, thoughts, and emotions.
• What stood out to you?
• Did anything arise during this practice?
• How you can apply this practice’s insights to daily life?
Walking Meditation
A meditation you can practice while walking to help calm yourself and support your emotions while staying mobile.
“Walking
meditation is really to enjoy the walking− walking not in order to arrive, but just to walk.”
- Thich Nhat Hanh
What you’ll n eed
A place to walk, preferrably in a scenic area away from distractions.
Contemplate
Although we walk all the time, do you walk mindfully? Often our walking is more like running as we are so focused on arriving. When we walk like that, we print anxiety and sorrow onto the earth. Before you begin, make sure you are ready to walk mindfully and enjoy each step.
Begin
Begin walking. Walk as if you are the happiest person on earth, print serenity and peace onto the ground. Walk slowly and be aware of every breath and step. Imagine you are planting a flower with every step you take. When practicing outdoor walking meditation, walk a little slower than your normal pace, and coordinate your breathing with your steps.
For example, you may take three steps for each breath, so you can say “in, in, in − out, out, out” to help identify the in and out breaths. When calling something by its name, it becomes more real. If your lungs desire more or less steps, please give them what they need. If your in breath needs less time then out breath, that is okay, your in and out breaths do not have to be the same. If you feel happy, joyful, and at peace while walking, know you are practicing correctly.
Be aware
Be aware of the contact between the earth and your feet. Walk as if you are kissing the earth with each step. Humans have caused much damage to the ear th, now it’s time to take care of her. We bring our serenity, relaxation, and calm to the surface of the earth and we share the lesson of love.
See what’s around you
As you walk, you may want to stop and look at something that catches your eye − maybe a tree, a flower, or a pretty insect. Allow yourself to look or watch while continuing to follow your breath. Do not get distracted by other things, observe what you see and breath consciously. When ready to continue walking, resume at any time.
Complete
We walk mindfully only if we do not think of the past or future, life can only be found in the present moment. As you begin to complete your walk, notice how your body feels. Maybe you feel lighter on your feet, more relaxed, or just overall better. Practicing walking meditation is a great way to bring yourself into the present moment at almost any time. Know that anytime you walk, you may walk with peace and joy and imprint happiness into yourself and the earth.
“When we are able to take one step peacefully and happily, we are working for the cause of peace and happiness for the whole of mankind.”
- Thich Nhat Hanh
“Each step we take will create a cool breeze, refreshing our body and mind.”
- Thich nhat Hanh
Why walking meditation?
The purpose of walking meditation is to be in the present moment, aware of your breath, steps, and to enjoy each step. This meditation offers a blend of mindfulness and physical activity benefiting ones mental and physical health. Walking meditation boosts your overall health and well-being.
Reflection:
Consider any physical sensations, thoughts, and emotions.
• What stood out to you?
• Did anything arise during this practice?
• How you can apply this practice’s insights to daily life?
Breathing into Bliss was designed and written by Hailey Clawson, all teachings inside the book are by Thich Nhat Han. This copy was made with typefaces Apple Garamond, and Voltaire Frangela using Adobe InDesign. Printed and bound 7x7in by Blurb in April 2025.
Breathing into Bliss