12 Word Meditation Practice in 6 minutes

 

Fourteen years ago I spent a week in a Boston classroom learning from the dedicated staff of the Benson Henry Institute. Peg Baim, shown here, has continued to inspire me through her foundational audio recordings of meditation practices. Her presence, wisdom, and knowledge provided me grounding and affirmation. Although we briefly met, I have gone back through the years and listened to her recordings over and over. I’ve also shared her work with many clients.

In this video, Ms. Baim demonstrates a twelve-word practice developed by the renowned Buddhist monk, scholar and author Thich Nhat Hanh. The steps are the following:

  1. Sit comfortably.
  2. Each pair of words is practiced with breath, for several rounds each.
  3. Begin the sequence by the following
  4. Breathe in the word “In”, breathe out the word “Out”.
  5. Breathe in the word “Deep”, breathe out the word “Slow”
  6. Breathe in the word “Calm”, breathe out the word “Ease”
  7. Breathe in the word “Smile”, breathe out the word “Release”
  8. Breathe in the word “Present”, breathe out the word “Moment”
  9. Breathe in the word “Wonderful”, breathe out the word “Moment”

Here are the word pairs again:

In, Out

Deep, Slow

Calm, Ease

Smile, Release

Present, Moment

Wonderful, Moment

Ready to make a healthy life change?

Get in touch with me to help kick start the process
towards improving your health and well-being.

Read more reflections