Why Every Session Begins with Breath
Based on ideas in the Hatha Yoga Pradipika, in our own words.
Classical hatha texts link breath and mind closely: when the breath is unsettled, the mind tends to be unsettled too. That is why practice traditionally begins with breath, not movement.
A six-breath opening
- Sit or lie down comfortably. Close your eyes.
- Breathe in through your nose for a count of four.
- Breathe out slowly for a count of six.
- Repeat for six rounds. Let the exhale be longer than the inhale.
What to notice
Notice whether your shoulders drop, whether your jaw loosens and whether your thoughts slow even slightly. You do not need a big change. A small one is enough to start moving.
If you feel light-headed, return to your normal breathing. You can also use the breath pacer to follow along.
New articles by email
One new article a week, free. No spam. Unsubscribe anytime.
More in Breath & Meditation
Breath & Meditation · 7 min read
How to Create a Meditation Space at Home, Even in a Small Room
A step-by-step guide to setting up a breathing room or corner at home, based on Thich Nhat Hanh's Making Space: where to put it, what to keep in it and how to share it.
Breath & Meditation · 5 min read
Mindful Breathing Exercise: A Step-by-Step Guide Based on Thich Nhat Hanh
How to practise mindful breathing with short silent phrases, how long to do it, and what to do when your mind wanders, based on the breathing chapters of Making Space.
Breath & Meditation · 5 min read
Loving-Kindness (Metta) Meditation for Beginners: A Step-by-Step Guide
How to practise metta meditation in the Plum Village way: start with yourself, then extend kindness to others in a set order, and what to do when it feels forced.
Keep reading
Practice · 5 min read
Mindful Eating: How to Eat a Meal in Mindfulness, Step by Step
A practical guide to mindful eating at home, from cooking to washing up, based on the cooking and eating chapter of Thich Nhat Hanh's Making Space.
Practice · 5 min read
Deep Relaxation Before Sleep: A Body Scan You Can Do in Bed
A step-by-step deep relaxation practice for when thinking keeps you awake, based on the sleeping chapter of Thich Nhat Hanh's Making Space, plus tips for doing it with family.
Practice · 5 min read
The Cake in the Refrigerator: A Simple Way to Calm an Argument at Home
A family practice from Thich Nhat Hanh's Making Space for cooling an argument: three breaths, an agreed phrase, and a cup of tea, with steps, tips and safety notes.