Discover a Quick and Effective Technique for Achieving Serenity and Calmness in Just One Minute
The current moment overflows with bliss and delight. If you possess keen observation skills, the revelation will become apparent to you. ~Thich Nhat Hanh
Some time ago, a person very close to my heart found themselves in the intensive care unit. He is a person from whom I have gained a great deal of knowledge, despite never having had the opportunity to meet him. I have immersed myself in numerous literary works penned by him, while also indulging in an abundance of lectures and audiovisual presentations. His profound influence has motivated me to delve into the realm of Zen studies.
Thich Nhat Hanh, a renowned Vietnamese Zen master and advocate for peace, unfortunately slipped into a coma on the 14th of November following a brain hemorrhage. Over the past couple of weeks, Thay, known affectionately as “teacher” by his students in Vietnamese, has made multiple trips to the hospital as his health has been deteriorating.
Having reached the remarkable age of eighty-eight, he has experienced a lifetime filled with extraordinary moments.
Regarded as one of the top two prominent Buddhist instructors globally, alongside the Dalai Lama, this individual received a nomination for the Nobel Peace Prize from none other than Martin Luther King, Jr. Presently, he and his compassionate community are joining forces to aid in the restoration process, fervently hoping for his complete recuperation.
Nhat Hanh’s profound impact on my life became evident when I found solace in his teachings during a period of overwhelming anxiety following the arrival of my firstborn. Struggling to navigate the responsibilities of paying rent and providing for my family, I found myself nearing the age of thirty with a sense of disappointment, as if my life lacked meaningful achievements. The pressure of time ticking away only intensified my feelings of failure.
In Plum Village, the serene monastery in France founded by Thich Nhat Hanh, the resonating chime of a bell gracefully fills the air at different intervals throughout the day. The ringing of the bell serves as a signal for monks, nuns, and other individuals to be informed about significant occasions, including the commencement of meditation sessions, lectures, and mealtime.
However, it serves another purpose as well. Whenever the bell rings, every single person at Plum Village comes to a halt, no matter what they are doing. Suddenly, they all come to a halt. At that precise instant, as the chime resonates, they engage in the art of conscious respiration.
Each monk, nun, and visitor inhales mindfully and exhales mindfully, focusing on their breath. This concept is known as “returning to one’s roots,” and it involves the process of harmonizing the mind and body to discover inner tranquility.
Many of us tend to lead a life where we find ourselves caught between the realm of our thoughts, constantly jumping from one idea to another, and the realm of the present moment, where we are only partially aware of our actions.
The condition of being partially aware or mentally scattered is a state in which we struggle to achieve true relaxation, our thoughts remain perpetually hazy, we accumulate stress and unease, and we inadvertently stifle our own wellspring of imagination. In this particular region, tranquility and absolute serenity always seem to elude us.
The Buddha frequently described our “monkey mind” as a state of semi-consciousness or mental dispersion.
The human mind is always in motion, jumping from one thought to the next. While our bodies are engaged in one activity, our minds often wander to another.
As you make your way back home after a long day at work, your mind becomes a whirlwind of thoughts. Initially, work-related matters occupy your thoughts, but soon your focus shifts to the impending bills that need to be paid. As you ponder over the evening meal, your mind wanders to the upcoming dinner date with an old friend, followed by your daughter’s school project that requires attention. Suddenly, you find yourself contemplating the whereabouts of your favorite band, as they seem to have vanished from the music scene. Amidst all these thoughts, you also find yourself questioning the timing of a TV special that caught your interest.
As you contemplate your tasks once more, and ponder over a delightful dinner idea, you catch a glimpse of your fatigued reflection in the overhead mirror. A peculiar Sit-And-Sleep advertisement unexpectedly infiltrates your thoughts, prompting you to consider the necessity of acquiring a new mattress in the near future. Your mind drifts back to thoughts of home and the relentless passage of time, creating an endless cycle of contemplation.
The practice of mindfulness gently calms the mind and harmoniously unifies the body and mind into a singular, powerful entity.
As you make your way to the office, each step is filled with a deep sense of appreciation and delight, fully immersing yourself in the joy of the walk. While strolling, you are not preoccupied with thoughts of dinner or contemplating how to approach your boss regarding the pending project at work.
While your physical form moves, your mind remains tranquil and undisturbed. When you make your way back to your residence, you are fully aware of your actions behind the wheel. You resist the temptation to be swayed by the fleeting billboard advertisements or burdened by thoughts of your unpaid bills.
You’re thoroughly relishing the serene and tranquil drive back to your abode. When you take the time to engage in play with your kids, you are fully focused on them, offering your undivided attention and being completely present in the moment. Living with mindfulness allows you to genuinely cherish the company of your loved ones.
Incorporating the essence of the bell utilized at Plum Village, we can discover tranquility and serenity within our daily routines. You can establish your personal “mindfulness bell” by utilizing alarm reminders on your smartphone or placing signs on the walls of various spaces like your bedroom, restroom, or office.
Create a reminder for waking up.
Create a reminder to sound at regular intervals of your choosing, whether it be every hour, two hours, three hours, or any other duration that suits your preference. (I engage in this activity every hour.) Make it a habit to dedicate a minute of your time whenever the alarm sounds, solely focusing on your breath and cultivating complete awareness. It only takes a minute, making it effortlessly manageable within your daily routine.
Take a moment to pause and practice conscious breathing.
Each time the bell chimes, my mind transports me to the serene sound of a bell resonating in Plum Village. Irrespective of my location, I effortlessly transport myself to a serene and tranquil sanctuary.
Once the bell resonates, all activity comes to a halt. I refuse to entertain the excuses I make to myself, like “I’ll just complete this one task” or “I’ll attend to it shortly.” Instead, I prioritize taking a moment to pause and engage in mindful breathing.
Regardless of my location, I always come to a halt. When I feel uneasy, I promptly seek solace in a more comforting environment. Take a moment to inhale and exhale. Make this your daily getaway.
Irrespective of your location, every hour, you are magically transported to a serene and tranquil place for a blissful minute. Upon your return, you will experience a rejuvenating sensation, empowering you to confront any challenge with renewed vigor.
Alternatively, one could utilize visual cues.
To achieve the same objective, you may consider displaying custom-made signs that you personally create and position on the walls of frequently visited spaces, like your bathroom, kitchen, workplace, and even your vehicle. Feel free to express your creativity by writing or sketching anything that serves as a gentle reminder to practice mindfulness throughout your day.
As an example, you might consider placing a unique poster or sign representing the practice of breathing meditation in your bedroom, specifically positioned on the back of your door. In this manner, whenever you step out of your bedroom in the morning, you are prompted to pause and engage in mindful breathing before leaving.
If you often find yourself in a hurry at work and accumulate a significant amount of stress and anxiety in that environment, you can consider placing a stress-relief item on the back of your office door or laminating a small one to put on your desk.
The choice of your tool is inconsequential; what truly matters is its ability to serve as a constant reminder for mindfulness, enabling you to discover tranquility and happiness in the present moment. Utilize the mindfulness bell as a tool to anchor yourself in the present moment, discovering tranquility and happiness in every single day.
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