13 tips from monk Thich Nhat Hanh – mindfulness practice
13 tips from monk mindfulness practice. Mindfulness is a centuries-old practice that originated in the Buddhist tradition and was designed to alleviate suffering. In recent years, this meditative practice has become increasingly widespread in Western countries, and its benefits for physical and mental health are increasingly recognised.
In this article you will find out:
- How can mindfulness help you?
- How can you bring mindfulness into your everyday life?
- The STOP method for taking action
- How mindfulness promotes well-being
- Monk Thich Nhat Hanh gives us 13 tips on how to apply it in everyday life
- How to practice mindfulness?
How can mindfulness help you?
Mindfulness is a form of meditation that involves living in the present moment, being in the “here and now”, being aware of your emotions, thoughts and physical sensations without judgement.
Mindfulness has a direct impact on certain parts of the brain, including attention, memory and emotions. It helps people respond differently to certain life situations.
As a result, mindfulness practice helps people to cope more effectively with stress, anxiety and pain, as well as improves their cognitive abilities and much more. It helps improve quality of life and well-being.
How can you bring mindfulness into your everyday life?
There are two ways to practice mindfulness:
- Formally: for meditation.
- Informal: paying attention to every moment of everyday activity. Going for a walk is a good example of an informal practice where attention can be focused on the smells outside the window, physical sensations, the colour of the landscape and the rhythm of your breathing.
The STOP method for taking action
S (stop): Stop for a moment and close your eyes. In (inhale): Place your hand on your stomach and take a deep breath. C (observation): Become aware of your thoughts, emotions and physical sensations. What signs are you experiencing? What is predominant? Observe what is happening inside you. If you get distracted, recognise it and simply return your attention to the present moment. P (process): Realise what you have learnt from the exercise and put it into practice.
Awareness means direct knowledge of what is happening inside and outside of us at any given moment.
When we practice it, our thoughts are tuned into how we feel in the moment, instead of dwelling on the past or imagining the future.
An important part of mindfulness is reconnecting with our bodies and the sensations they experience. This means waking up to the sensations, sounds, smells and tastes of the present moment. Another important part of mindfulness is being aware of our thoughts and feelings as they arise.
It is about allowing ourselves to see the present moment clearly. When we do, it can positively change the way we see ourselves and the way we live.
How mindfulness promotes well-being
Awareness of the present moment can help us to better appreciate the world around us and to better understand ourselves.
When we become aware of the present moment, we begin to experience new things that we used to take for granted.
Mindfulness also allows us to become more aware of the flow of thoughts and feelings we experience and to see how we can get caught up in that flow in ways that are not helpful.
This allows us to step back from our thoughts and start to see their patterns. Gradually, we can learn to notice when our thoughts are taking over and realise that thoughts are simply “mental events” that should not control us.
You don’t need to go on meditation retreats or look for a teacher to practice mindfulness. Of course, these are very effective ways to deepen the teachings, but this method can be practiced by anyone at any time, including during routine tasks.
After all, even while washing the dishes and focusing on an activity, a person can be fully present. Peace, happiness, joy and true love can only be found in the present moment.
These mindfulness practices do not advocate withdrawal from the world. Rather, they encourage compassionate actions, such as being open to the perspectives of others and sharing material resources with those in need.
Vietnamese Buddhist monk Thich Nhat Hanh, considered the father of mindfulness, has been teaching this technique since the early 1970s.
He gives us 13 tips on how to apply it in everyday life:
1. The strength to stay and enjoy the present moment
Many people live in the past or hope for a better future. While both states can be useful for functioning, it is not necessary to live in one of them all the time, ignoring the here and now.
Living in the present doesn’t mean that we won’t use the past and the future as reference points. It means that instead of making your happiness dependent on past or future ideas, you make the radical decision to discover it in the present moment.
“Life is only available in the present moment. Life can only be found in the present moment. The past is gone, the future has not yet come, and if we do not return to ourselves in the present moment, we will not be able to be in touch with life.”
2. Let the light of consciousness shine in your life
Consciousness is like the sun. When it shines on things, they are transformed
When you start to enjoy the present moment and make yourself available to it, you will notice small but significant transformations.
When you become present and available, you allow the light of self-awareness to shine into your life. Parts of your life that have been on automatic pilot open up to you.
You can also rethink situations and people and see them in a different light. Your eyesight becomes sharper.
In this way, you move from indifference and irritation to gratitude and compassion, for yourself and others, and begin to see the beauty in everything.
3. Slow down, you’re going too fast
When we walk as if we are in a hurry, we leave anxiety and sadness on the ground. We should walk in a way that leaves peace and tranquillity on the ground. Walk as if you are kissing the earth with your feet.
The practice of mindfulness meditation does not end on the floor mat. It permeates our consciousness and extends to all aspects of our lives, including when we are on the move.
We walk all the time, but usually our walking is more like running. Our steps are often weighed down by our worries and sorrows.
We want to get from point A to point B as quickly as possible. Because we want to save time, because we are in a hurry, because time is money, and so on.
Slow down and walk with intention. Weighing each step, paying special attention to each movement. This is how we consolidate our presence in the world.
- When was the last time you slowed down and enjoyed a walk?
- When was the last time you marvelled at the beauty of a flower on your path?
- When was the last time you looked at something mundane with surprised curiosity?
4. Develop a deep sense of self-acceptance
To be an internally beautiful person means to be yourself. You dont need to be accepted by others. You have to accept yourself.
According to the image we are given by many media and social networks, in order to accept ourselves, we must first be accepted by others. While this formula is used by many of us, it is a false one. If you don’t accept yourself, how can others ever want to? Self-acceptance is the first step on the road to well-being.
5. The tireless gift of breath
“The breath is the bridge between life and consciousness, between your body and your thoughts. Whenever your mind wanders, use your breath as a means to regain control of your spirit.”
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“Smile, breathe and move slowly.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.”
6. To have good relations, stop blaming
“When you plant a salad, if it doesn’t grow well, you don’t blame the salad. You look for reasons why it is not growing well. Maybe it needs fertiliser, or more water, or less sun.
You never blame the salad. But if we have problems with friends or family, we blame the other person. But if we know how to take care of them, they will grow well, just like a salad. Blaming has no positive effect, and neither does trying to convince with reason and argument.
Accusations and criticism have no productive purpose. They are only intended to hurt and shift responsibility to another person.
Of course, this is easier than empathy and understanding, because it does not require additional emotional work to put yourself in the other person’s shoes. However, adopting a different point of view – decentering – allows us to access a different form of understanding and sensitivity, as well as to feel compassion. And thus, to be more calm and more in tune with ourselves.
7. Why peace is inseparable from deep and lasting happiness
Many people think that excitement is happiness. But when you are excited, you are not calm. True happiness is based on calm.
This idea of lasting peace and contentment leading to happiness can be difficult to grasp. We are used to thinking that happiness is about action and that it becomes available after something has been achieved.
Thich Nhat Hanh says that a deep sense of calm and contentment is the path to lasting happiness.
You might think that by becoming happy, you will become more peaceful. But if you take the path of peace and incorporate it into your daily practice, into your daily life, into your moments, you will become more alive and happy.
“I believe that there is no way to peace – peace is the way.”
“Eradicate violence in your life and learn to live with compassion and care. Seek peace. When you have inner peace, true peace with others is possible.”
Having preconceived notions of happiness can end up making our search for happiness unrealistic and endless.
“Our ideas about happiness trap us. We forget that they are just ideas. Our ideas about happiness can prevent us from being truly happy. We don’t see the opportunity for joy that is right in front of us when we fall into the trap of believing that happiness has to take a certain form.”
8. The joy and power of a simple smile
Smiling is a powerful psychological state that can change our thoughts, feelings and behaviour.
Psychological research has repeatedly demonstrated the power of body language and transformative gestures such as smiling.
If you’ve ever wondered what one of the biggest secrets is to breaking the ice in your relationships with people, look no further than a sincere smile. It can light up a room and make a person’s life brighter.
“Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy.”
9. Rethink love and re-energise your relationships
If you love someone but rarely make yourself available to them, its not true love.
An effective way to strengthen relationships is to embrace the power of love and give it unconditionally. When you make yourself available and give your conscious, voluntary attention and presence to others, you are telling them that you care deeply about them.
“The most valuable gift we can give anyone is our attention and presence. When mindfulness encompasses those we love, they bloom like flowers.”
10. An act of mercy
“The source of love is deep within us, and we can help others achieve great happiness. A word, a deed, a thought can reduce the suffering of another person and bring them joy.”
Compassion is a powerful feeling that can be transformed into radical empathy and understanding.
The choice is yours. Will you feel empathy and compassion and take no action? Or will you translate these feelings into action?
One of the main reasons why we don’t act is that we don’t see ourselves as worth the effort. We rationalise and feel that our voice is not enough to make a difference.
As Mother Teresa said, we cannot do great things, but we can do small things with great love.
Research shows that we are happiest when we use our talents and resources to help others succeed.
My actions are the ground on which I stand
We choose compassion and transform it into action. And action can be a small smile and a few kind words or the act of spending time with others.
“You are not an observer, you are a participant.
11. Cultivating a beginner’s mind and letting go
“The secret of Buddhism is to do away with all ideas and concepts so that the truth has a chance to penetrate and reveal itself.
When you are ready to go beyond conventional beliefs and reactions, new ideas come to us in many different forms. You begin to see things as they really are.
Letting go gives us freedom, and freedom is the only condition for happiness. If we are still clinging to something in our hearts – anger, anxiety, or worry – we cannot be free.
12. A sense of hope
Every path, every stream, river, birds singing in the morning is a path to meditation.
When things don’t go according to plan, we may feel panic or anxiety. This is usually because we are focused on a fixed goal, and not achieving it is tantamount to disappointment.
After several setbacks, we can lose hope and give up.
Thich Nhat Hanh reminds us that there is no path that will not teach you something new.
When you accept the path you follow as your meditation path, you can move with ease and a sense of comfort.
In this way, you learn, enjoy the moment, and have a deep sense of hope and optimism.
You may be disappointed, but you know it won’t last forever. You keep hope alive for hope’s sake, not for any particular purpose.
You discover new paths as they open up.
“Hope is important because it can make the present moment less difficult to bear. If we think that tomorrow will be better, we can endure the difficulties of today.”
13. About anger and suffering
“When you say something very angry, when you do something in response, your anger increases. You are making the other person suffer, and they will try to say or do something in response to alleviate their suffering. This is how conflict escalates.
Anger, doubt and suffering can be a constant in your life.
This suffering is sometimes difficult to let go of because it is so familiar. Perhaps you need to replace this pattern with one that serves you better and brings you peace of mind and satisfaction.
“It is difficult for people to let go of their suffering. Because of the fear of the unknown, they prefer familiar suffering.”
Anger and suffering can be great motivators, and we can learn a lot from them. But once we’ve learnt our lesson, it’s best to let it go and move on.
Ask yourself what usually makes you angry.
Was it the driver who cut you off or the arrogant, self-centred people you meet? When you recognise and become aware of your triggers, you can reframe them and reduce their impact.
Retaliating in anger can sometimes only increase your anger and make things worse.
When we look at the same situation from a different perspective, we become freer because we have a deeper understanding. The realisation that others are suffering and going through their own difficult stories is enough to release the habitual anger we feel.
How to practice mindfulness?
The best way to practice mindfulness is to be aware of where you are and what you are doing without overreacting or being preoccupied with what is going on around you.
Mindfulness is a natural ability that is available to everyone at all times. By practicing it, we create space for ourselves – space for reflection, for breathing, for just being.
This practice requires nothing but time and presence. It can be practised anywhere and anytime.
It is a mistake to think that mindfulness is a way to stop thinking. That is not the goal. It is about paying attention to the present moment without judgement.
Recognise the thoughts that come up, accept them, and then let them disappear. Then to welcome others and so on.
The mind wanders. It is in its nature. As you practice recognising what is happening in your body and mind in the moment, you will notice that many thoughts arise.
The mind feeds on the past or projects itself into the future, where it can work at full capacity. But it is rarely in the present, because it is a space where it has no reason to be.
Mindfulness acknowledges the wandering of the mind and accepts it without judgement. It does not cling to them.
The principle of mindfulness is simple: return to the present moment, aware of the wandering of your mind and your breath.
Here’s a practical way to get started:
- Find a quiet place where you will not be distracted.
- Switch off your phone and set a time limit, for example, 5 or 10 minutes.
- Sit on a chair with your feet on the floor, or sit cross-legged on the floor, in lotus position, or on your knees. Make sure you are stable and can stay in this position for a while.
- Become aware of your breath. Notice how your breath feels as it enters and leaves your lungs.
- Inevitably, your mind will start to wander. Notice this and return to your breath.
- Be kind to yourself. Don’t judge yourself or dwell on the object of your thoughts. Return to your breath every time.
You are now practising mindfulness.
Enjoy your meditation!!! – Dushevnyjlekar.com🧡
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