In the Plum Village tradition of Zen Buddhism, the practice of returning to the breath is both foundational and transformative. Thich Nhat Hanh often emphasized the quality of this return, suggesting that how you come back to the present moment is just as important as the act itself. Below are insights and commentaries on this practice:
1. The Quality of the Return
Thich Nhat Hanh taught that the return to the breath should be gentle, nonjudgmental, and infused with kindness. When you notice you’ve been carried away by thoughts or grasping, it’s essential to avoid frustration or self-criticism. Instead, recognize the act of noticing as a moment of mindfulness itself—a bell of awareness.
• Gentleness: Return to your breath as if greeting an old friend. This cultivates a sense of ease and trust in yourself.
• Nonjudgmental Awareness: Simply acknowledge, “Ah, I’ve been distracted,” without labeling it as good or bad.
• Kindness: Smile inwardly to your distraction, viewing it as an opportunity to practice.
Thich Nhat Hanh once said:
“The miracle is not that you walk on water, but that you walk on the Earth. Each mindful breath is a step toward freedom.”
By prioritizing gentleness in your return, you make the act itself a moment of liberation.
2. Awareness of the Body
Thich Nhat Hanh highlighted the body as a refuge. When returning to the breath, allow awareness to embrace your whole body. Use the breath as a bridge to come back to the present moment not only mentally but also physically.
• Reconnect with Sensations: Feel the rise and fall of your belly, the contact of your feet with the ground, or the warmth of your hands.
• Relaxation as a Gateway: Upon returning, let your out-breath carry relaxation throughout your body. Thich Nhat Hanh offered this gatha to embody this process:
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
Breathing in, I calm my body.
Breathing out, I smile.
This practice anchors you in the here and now, offering a sense of embodied presence.
3. The Intention Behind the Practice
Setting an intention for this practice involves cultivating curiosity and compassion rather than striving for perfection or quick solutions. It also invites a recognition of the habitual nature of distraction without succumbing to the “gaining idea” of trying to achieve a specific state.
• Curiosity: Be interested in the process of returning itself. Ask, “What is happening now as I return?”
• Compassion: Acknowledge that distraction is part of being human. Treat it as a friend reminding you to practice mindfulness.
Brother Phap Hai, a senior Plum Village teacher, has written about approaching mindfulness as a “dance” rather than a rigid discipline. He encourages practitioners to “play with returning,” allowing lightness to guide their intention.
4. Commentary on Discomfort
When the inclination arises to avoid discomfort, the breath can become a compassionate container for holding what is difficult. Thich Nhat Hanh offered the image of a mother holding a crying baby: your in-breath and out-breath are the mother, and your discomfort is the baby. The quality of your return involves embracing discomfort with tenderness and without the need to fix it.
• Softening Resistance: On your in-breath, silently say, “It’s okay to feel this.” On your out-breath, release any tension.
• Staying Present: The return is not an escape from discomfort but a turning toward it with awareness.
5. Practical Exercises
• Anchor in Gratitude: As you return to the breath, silently express gratitude for this moment of mindfulness.
“Thank you, breath, for bringing me back.”
• Use Gathas: Recite simple phrases to support the quality of your return:
Breathing in, I return to my true home.
Breathing out, I smile with my whole being.
6. Summary of What’s Important
1. Gentleness: Make your return a celebration, not a task.
2. Embodiment: Use the breath to anchor yourself in the body.
3. Curiosity: Approach the process with an open and inquisitive mind.
4. Compassion: Treat distractions as opportunities for practice, not failures.
5. Consistency: Let the act of returning become a source of joy and renewal.
As Thich Nhat Hanh reminded us:
“Each breath is a chance to start anew.”
The quality of your return, imbued with mindfulness and loving presence, transforms this simple act into a profound spiritual practice.
