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Mindfulness is always mindfulness of something. In the Plum Village tradition, mindfulness practice begins with mindfulness of our breath and our steps. It is very simple but very deep.

Often we are here but our mind is elsewhere. Following our in-breath and out-breath brings us back to the present moment, reuniting our body and mind and arriving in the here and the now.

Our breathing is a stable solid ground that we can take refuge in at any moment and anywhere. Regardless of our internal weather – our thoughts, emotion, and perceptions our breathing is always with us like a faithful friend. Whenever we feel carried away, or sunken in a deep emotion, or scattered in worries and projects, we return to our breathing to collect and anchor our mind.

As we breathe in, we simply become aware that we are breathing in, and as we breathe out, we become aware that we are breathing out. It can be very relaxing and pleasant to follow our breathing flow naturally in and out of our body. We may choose to feel our breathing as when we breathe in, our abdomen raising, when we breathe out our abdomen falling. Or we can feel the flow of air coming in and going out of our nostrils. As the air enters our body, we can feel it refreshing every cell. And as the air leaves our body, we can gently relax any tension in our body.

At any time, while we are walking, gardening, or computing, we can return to this peaceful source of life.

We may recite this gatha or verse:

Breathing in, I know that I am breathing in

Breathing out, I know that I am breathing out

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We do not need to control our breath. Feel the breath as it actually is. It may be long or short, deep or shallow. With our gentle energy of mindfulness, it will naturally become slower and deeper. Conscious breathing is the key to uniting body and mind and bringing the energy of mindfulness into each moment of our life.