Thich Nhat Hanh Practices: Walking, Breathing and Daily Life

Maryna has ten minutes before her next meeting. She leaves the café but is still composing a better reply to her previous email: that sentence could have been shorter, and another should have gone altogether. At the crossing she notices she is gripping her phone without reading it. She puts it away and walks the rest of the block looking ahead. Thoughts about the email return, but she also notices the road, the cold air and the sound of her steps.

Attention to ordinary activities has an important place in Thich Nhat Hanh’s practices. A familiar walk, a cup of tea or the moment before a conversation can offer a brief opportunity to try it. The everyday examples and sequence below were written for this article; they are not verbatim instructions from the teacher.

Maryna has not stopped thinking about work. She has noticed that she is still editing an email while walking to a different meeting. That gives her a chance to turn some attention to her surroundings. She does not have to persuade herself that the email was perfect or that there is nothing to worry about.

Start with one activity you were going to do anyway. While pouring tea, for example, notice the weight of the kettle, the sound of the water and where the cup stands. When thoughts distract you, look again at what your hands are doing. Unbroken concentration is not a requirement.

Choose a familiar, safe stretch where you do not need to hurry. Put away your phone and walk for a few minutes at a comfortable pace. Notice your foot meeting the ground, your weight shifting and what lies ahead. Keep your eyes open and remain aware of other people and traffic.

Plum Village teaches awareness of steps and breathing. Bringing them together should fit your natural rhythm. There is no need to stretch an inhalation to accommodate a particular number of steps. Leave counting aside if it distracts you or makes it harder to watch the path.

Maryna chooses a route around the building. Halfway through, she thinks of another line for the email and reaches towards her pocket again. She decides to write it down afterwards. She still wants to change the message when she finishes, but she has not spent all ten minutes looking at a screen.

You can sit on a chair and notice a few ordinary breaths. Plum Village’s guidance describes observing breathing without controlling it. Comfort matters more than adopting an unfamiliar posture; you can change position if your legs become numb.

A minute is enough for the brief trial suggested here. If focusing on breathing feels unpleasant, look at an object in the room or notice your feet on the floor. Stop if discomfort increases. A short practice does not replace support when distress persists or substantially interferes with daily life.

Before a non-urgent call, you might put another task aside for a moment and notice the mood in which you are about to answer. The ringing is simply a reminder to pause. Waiting for the third ring is not a rule; an important call can be answered immediately.

That evening Maryna’s sister calls just as she has opened a work document. Her first response is irritation. She closes the file and answers: “I can talk for about five minutes now. If you need longer, could we speak after dinner?” The pause has not made her endlessly patient. It has helped her say how much time she actually has.

When driving, keep your attention on the road. Do not close your eyes, count breaths or use your phone for an exercise. Choose a time after parking for a separate practice.

Mindful hugging is part of Thich Nhat Hanh’s tradition. For an everyday example, begin by asking: “Would you like a hug?” If both people are comfortable, you can set other activities aside briefly and notice the contact.

A refusal or a wish to step away does not need correcting. A child may want to talk about their day without a hug; a partner may need some time alone first. Paying attention includes hearing that answer. It does not guarantee reconciliation after an argument or replace a conversation about what happened.

A note can be useful when it helps you recall a particular event. Maryna might write: “Walked around the building without my phone. Returned to the email twice in my thoughts. Afterwards decided to reread it tomorrow.” There is an activity, an observation and a decision. She does not have to invent a feeling of calm.

You can use the Steps of Gratitude workbook for such notes if its format suits you. Gratitude can sit alongside tiredness, disagreement and something you want to change. Writing on paper does not automatically preserve a particular state of mind.

Choose one ordinary occasion: the walk from the bus stop, your first cup of tea or a non-urgent call. Try it a few times and see whether it fits your day. If a pause becomes another obligation, shorten it or choose a different moment.

For a separate seated trial, read our article on meditation for beginners. If you would like to work with one specific positive memory, try the gratitude meditation article. There is no need to complete all these options together.

The descriptions of breathing, walking and sitting were checked against Plum Village’s official practice guidance. Further explanations are available in the free Plum Village practice tutorials. Maryna is a fictional example of an everyday situation, not evidence of a guaranteed outcome.