Exercise 05: Awareness of Bodily Positions

Moreover, when a practitioner walks, he is aware, 'I am walking.' When he is standing, he is aware, 'I am standing.' When he is sitting, he is aware, 'I am sitting. ' When he is lying down, he is aware, 'I am lying down.' In whatever position his body happens to be, he is aware of the position of his body.

This exercise is the observation in mindfulness of the positions of the body. This is not just an exercise to be practiced at the time of sitting meditation or in the meditation hall. The meditation practices taught in the Sutra on the Four Establishments of Mindfulness can be used all day long to help the practitioner remain in mindfulness. When doing walking meditation in the meditation hall or outside, the practitioner can combine his breathing with his steps in order to remain steadily established in mindfulness. Before beginning any kind of walking meditation, you can recite the following gatha:

The mind can go in a thousand directions, but on this beautiiul path, I walk in peace. With each step, a gentle wind blows. With each step, aflower blooms.

Anytime you sit down, you can follow your breath and use this gatha:

Sitting here is like sitting under the Bodhi tree. My body is mindfulness itself, entirely free from distraction.

We can use our breathing in order to be aware of the positions of sitting and standing. When we are standing in a line waiting to buy a ticket, or when we are just sitting down and waiting for anything, we can recite the gatha, "Breathing in, I calm my body," in order to continue dwelling in mindfulness and to calm our body and mind.

~From Transformation and Healing by Thich Nhat Hanh