Exercise 06: Awareness of Bodily Actions

Moreover, when the practitioner is going forward or backward, he applies full awareness to his going forward or backward. When he looks in front or looks behind, bends down or stands up, he also applies full awareness to what he is doing. He applies full awareness to wearing the sanghati robe or carrying the alms bowl. When he eats or drinks, chews or savors the food, he applies fill awareness to all this. When passing excrement or urinating, he applies full awareness to this. When he walks, stands, lies down, sits, sleeps or wakes up, speaks or is silent, he shines his awareness on all this.

This exercise is the observation and awareness of the actions of the body. This is the fundamental practice of the monk. When I was first ordained as a novice forty-eight years ago, the first book my master gave me to learn by heart was a book of gathas to be practiced while washing your hands, brushing your teeth, washing your face, putting on your clothes, sweeping the courtyard, relieving yourself, having a bath, and so on. On hearing the sound of the bell, we would breathe consciously and recite this gatha:

Hearing the sound of the bell,

the afflictions are lifted.

Understanding grows strong,

and the awakened mind is born.

Practicing breathing in combination with reciting a gatha helps us dwell more easily in mindfulness. Mindfulness makes every action of our body more serene, and we become master of our body and mind. Mindfulness nurtures the power of concentration in us. Many of the gathas in the book, Gathas for Everyday Use, a text by Chinese master Du Ti, were taken from the Avatamsaka Sutra. The author has written a book of nearly fifty gathas in the same spirit, entitled Present Moment Wonderful Moment. These gathas are very easy to use and can also be combined with conscious breathing.

Without mindfulness, our actions are often hurried and abrupt. As we practice the sixth exercise, we may find that our actions slow down. If a novice applies himself to the practice of the sixth exercise, he will see that his everyday actions become harmonious, graceful, and measured. Mindfulness becomes visible in his actions and speech. When any action is placed in the light of mindfulness, the body and mind become relaxed, peaceful, and joyful. The sixth exercise is one to be used day and night throughout one's entire life.

~From Transformation and Healing by Thich Nhat Hanh