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Basic mindfulness exercises given by Thich Nhat Hanh: Awareness of Your Body


Third exercise: Awareness of Your Body

The third exercise is to become aware of your body as you are breathing. “Breathing in, I am aware of my whole body.” This takes it one step further.

In the first exercise, you became aware of your in-breath and your out-breath. Because you have now generated the energy of mindfulness through mindful breathing, you can use that energy to recognize your body.

“Breathing in, I am aware of my body. Breathing out, I am aware of my body.” I know my body is there. This brings the mind wholly back to the body. Mind and body become one reality. When your mind is with your body, you are well-established in the here and the now. You are fully alive. You can be in touch with the wonders of life that are available in yourself and around you.

This exercise is simple, but the effect of the oneness of body and mind is very great

In our daily lives, we are seldom in that situation. Our body is there but our mind is elsewhere. Our mind may be caught in the past or in the future, in regrets, sorrow, fear, or uncertainty, and so our mind is not there. Someone may be present in the house, but he’s not really there, his mind is not there. His mind is with the future, with his projects, and he’s not there for his children or his spouse. Maybe you could say to him, “Anybody home?” and help him bring his mind back to his body.

So the third exercise is to become aware of your body. “Breathing in, I’m aware of my body.” When you practice mindful breathing, the quality of your in-breath and out-breath will be improved. There is more peace and harmony in your breathing, and if you continue to practice like that, the peace and the harmony will penetrate into the body, and the body will profit.


Written by Zen Master Thich Nhat Hanh

These mindfulness exercises is an essential part of my mindful eating coaching program.  

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