Vietnamese Buddhist monk, peace activist and spiritual leader, Thich Nhat Hanh, passed away on January 22nd, 2022. He was known as ‘the father of mindfulness.’

One of the practices he taught, was to recite ‘gathas’, poems to be said throughout the day, using the breath, to come back to the present moment: https://tinyurl.com/gathabook

Combine the gatha with breathing:

Breathe in and recite the first line
Breathe out and recite the second line
Breathe in and recite the third line
Breathe out and recite the fourth line

Breathing in, I calm my body.
Breathing out, I smile.
Dwelling in the present moment,
I know this is a wonderful moment.

This is a way to bring more awareness to daily activities. Even in the midst of a busy day, reciting a gatha, which takes less than a minute, can bring you back to the now and restore your connection to yourself. It may also help you feel more connected to what you’re doing, so you enjoy it more.

I invite you to try the verses below. Experience the sensations of breathing and being in your body as you say one. Notice how, after saying it, you may have a more vivid sense of the next moment. You might learn a few at a time by heart and then add to them. If you find yourself inspired, create some of your own!

Gratitude:

This morning when I wake up
the raindrops follow my footsteps
Each raindrop deepens
my gratitude for you

Turning on the Light:

Forgetfulness is the darkness,
Mindfulness is the light
I bring awareness
To shine upon all life

Drinking Tea:

This cup of tea in my two hands,
Mindfulness held perfectly
My mind and body dwell in
the very here and now

Serving Food:

In this food,
I see clearly the presence
of the entire universe
Supporting my existence

Walking Meditation:

The mind can go in a thousand directions,
But on this beautiful path, I walk in peace.
With each step, a gentle wind blows,
With each step, a flower blooms.

Driving the Car:

Before starting the car
I know where I am going
The car and I are one
If the car goes fast, I go fast

Adjusting Posture:

Feelings come and go
Like clouds in a windy sky
Conscious breathing
Is my anchor

Hearing the Bell
(Can be used with the ding of a text message)

Listen, listen
This wonderful sound
Brings me back
To my true self