Dear Friends,
At the Breathing Heart Sangha, we often return to the breath as our primary anchor. While we are all familiar with the foundational practice of returning to the present moment, our tradition offers a profound and comprehensive map for this journey: the Anapanasati Sutta, or the Discourse on the Full Awareness of Breathing (Majjhima Nikāya 118).
In his teaching, Zen Master Thich Nhat Hanh (Thay) reminds us that mindfulness is the energy that allows us to know what is going on in our body, our feelings, our mind, and the world.
Below is an overview of the 16 Exercises, enriched by Thay’s specific guidance on the “Art of Happiness.”
The Four Foundations of Mindfulness
The Buddha organized these sixteen exercises into four clusters. Thay explains these as the four objects of our mindfulness:
1. Mindfulness of the Body (Exercises 1–4)
We begin by recognizing the breath as it is—long or short—before expanding our awareness to the whole body. The goal here is to use the breath to calm the body, treating our physical self with tenderness and ease.
2. Mindfulness of the Feelings (Exercises 5–8)
We learn to recognize joy and happiness as they arise. When painful feelings or emotions manifest, we do not suppress them. Instead, we use “simple recognition” to embrace them: “Hello fear, I know you are there; I will take good care of you.”
3. Mindfulness of the Mind (Exercises 9–12)
Thay describes the mind as a river, where mental formations are like drops of water succeeding each other in a stream. To meditate is to sit on the bank of that river and recognize each mental formation as it arises—without grasping and without fighting.
4. Mindfulness of the Objects of Mind (Exercises 13–16)
This is the realm of “deep looking” into the nature of reality. We contemplate impermanence, the nature of non-craving, and the no-birth, no-death nature of all phenomena to liberate ourselves from afflictions.
The Art of Selective Watering
One of the most practical aspects of Thay’s teaching on these exercises is the concept of Selective Watering. Our consciousness has two layers: Store Consciousness (where seeds reside) and Mind Consciousness (where they manifest).
- Watering the Good Seeds: We must learn the “Art of Happiness” by deliberately watering wholesome seeds like joy, love, and compassion so they manifest in our Mind Consciousness.
- The Peace Treaty: Thay suggests signing a treaty with our loved ones: “Darling, if you really care for me, please do not water the negative seeds of anger or jealousy in me. And I promise I will not water them in you.”
- Mindful Consumption: We must be selective about what we read, watch, and hear. Even a one-hour conversation can be toxic if it only waters seeds of despair. Instead, we seek out the Sangha and environments that nourish our wholesome seeds so that they may flower and flourish.
Talk: Sixteen Steps of Mindful Breathing by Thich Nhat Hanh
Practicing with Song
To help anchor these sixteen steps in your daily life, the Plum Village sisters have shared a beautiful song that moves through each exercise. It serves as a melodic meditation to help keep our body peaceful and our steps gentle.
The 16 Exercises of Mindful Breathing | Song by Plum Village sisters
Resources for Your Practice
- The Sutra: Discourse on the Full Awareness of Breathing (Anapanasati Sutta)
- The Commentary: Breathe, You Are Alive! by Thich Nhat Hanh.
By returning to the breath, we return to our true home in the here and now. We look forward to practicing these steps together during our next gathering.
With peace and gratitude,
The Breathing Heart Sangha