How to practice mindful walking, breathing, and attention to ordinary activities inspired by Thich Nhat Hanh without chasing a special state.
This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
Peace Is Every Step: Mindfulness Practices for Modern Life
In the hustle and bustle of modern life, we often lose the capacity to live in the present. We run, we plan, we worry, but we forget to simply be. As Zen master Thich Nhat Hanh wrote: "In the hustle and bustle of modern life, we have lost the capacity to live in the present and to enjoy peace and harmony".
However, meditation is not an escape from reality. It is a way to come home to yourself. Together with MriyaRun, we have prepared a guide to simple practices you can do anywhere, and tools to help you sustain this state.
1. Sitting Meditation: Comfort Over Suffering
Many believe meditation requires strict discipline and leg pain. Thich Nhat Hanh teaches otherwise. The most stable position is sitting on a cushion with crossed legs. But the main thing is comfort.
- You can sit on a chair or even lie on your back.
- If your legs go numb, change your position. We meditate to cultivate peace and joy, not to endure physical torture.
2. Walking Meditation: Kissing the Earth with Your Feet
Usually, we walk to get from point A to point B, imprinting our anxieties on the ground. Try walking differently. The goal is to enjoy every step, letting go of the future.
- Coordinate your breathing with your steps: for example, three steps per inhale, three per exhale.
- Feel the contact with the soil. Walk as if you are kissing the Earth with your feet.
- Every step creates a gentle breeze that refreshes your body and mind.
3. Daily Mindfulness: The Phone and The Car
Even sources of stress can become bells of mindfulness.
- The Telephone: When the phone rings, don't pick it up immediately. Breathe in and out, smile to yourself. Remember the phrase: "Listen, listen! This wonderful sound brings me back to my true self".
- Driving: A red traffic light is not an enemy, but a friend. It is a signal to stop, return to the present moment, and smile.
4. Hugging Meditation
This is a beautiful practice for strengthening relationships. When hugging a child or partner, take three conscious breaths. This makes your presence real. When you become real through breathing, your loved one becomes real too, and the moment fills with life.
How to Sustain This State: The Gratitude Diary
Meditation brings us back to the "here and now." But to keep this state from vanishing in a minute, it should be captured. The "Steps of Gratitude" Diary by MriyaRun is the perfect conclusion to your practice.
After a walking meditation or a mindful hug, open the diary and write down your feelings. Thich Nhat Hanh says: "Happiness is always available... because happiness is always in the present moment". The diary helps you see this happiness on paper.
Order the "Steps of Gratitude" Diary and start your journey to harmony: MriyaRun Offer
- MriyaRun: Journals, MAC Cards and Self-Reflection
- Psychologist Toolkit
- Thich Nhat Hanh Meditation: Walking, Breathing, Daily Life