The Sixteen Steps of Mindful Breathing with Thich Nhat Hanh
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The Sixteen Steps of Mindful Breathing with Thich Nhat Hanh

In his talk “Sixteen Steps of Mindful Breathing,” emphasizes nurturing positive seeds of , , insight, and within to cultivate .

He discusses the importance of preventing negative seeds like and from growing, advocating for conscious choices to promote mental well-being.

Thich Nhat Hanh explores mindful breathing’s transformative power on negative mental , introducing the third and fourth objects of mindfulness.

The sixteen steps of mindful breathing are:

  1. Being aware of the in-breath and the out-breath.
  2. Following the in-breath and the out-breath all the way through.
  3. Being aware of the as a whole during the in-breath and the out-breath.
  4. Releasing tension in the body during the out-breath.
  5. Calming the bodily formation during the in-breath.
  6. Calming the mental formation during the out-breath.
  7. Being aware of the mental formations arising during the in-breath.
  8. Smiling to the mental formations during the out-breath.
  9. Recognizing mental formations during the in-breath.
  10. Embracing mental formations during the out-breath.
  11. Concentrating the during the in-breath.
  12. Liberating the mind during the out-breath.
  13. Contemplating .
  14. Contemplating non-craving.
  15. Contemplating no birth and no death.
  16. Reflecting, letting go, and releasing to ideas of self and otherness.

Lastly, he delves into the concentrated that liberate, including of impermanence and releasing attachments to self.

Through these practices, Thich offers a pathway to liberation from and afflictions.

His intertwine with modern scientific understanding, emphasizing interconnectedness and the transformative potential of mindfulness in daily life.


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