- 𝑯𝒂𝒗𝒆 𝒂 𝒗𝒊𝒔𝒊𝒐𝒏. 𝑽𝒊𝒔𝒖𝒂𝒍𝒊𝒛𝒆 𝒘𝒉𝒂𝒕 𝒚𝒐𝒖 𝒘𝒂𝒏𝒕 𝒂𝒔 𝒊𝒇 𝒊𝒕’𝒔 𝒂𝒍𝒓𝒆𝒂𝒅𝒚 𝒚𝒐𝒖𝒓𝒔.
- 𝑫𝒆𝒄𝒊𝒅𝒆, 𝒅𝒐 𝒚𝒐𝒖 𝒕𝒓𝒖𝒍𝒚 𝒘𝒂𝒏𝒕 𝒊𝒕, 𝒅𝒐𝒆𝒔 𝒊𝒕 𝒇𝒆𝒆𝒍 𝒓𝒊𝒈𝒉𝒕 𝒂𝒏𝒅 𝒘𝒊𝒍𝒍 𝒆𝒗𝒆𝒓𝒚𝒐𝒏𝒆 𝒃𝒆𝒏𝒆𝒇𝒊𝒕 𝒇𝒓𝒐𝒎 𝒚𝒐𝒖 𝒂𝒕𝒕𝒂𝒊𝒏𝒊𝒏𝒈 𝒊𝒕.
- 𝑹𝒊𝒅 𝒚𝒐𝒖𝒓𝒔𝒆𝒍𝒇 𝒐𝒇 𝒏𝒆𝒈𝒂𝒕𝒊𝒗𝒆 𝒕𝒉𝒐𝒖𝒈𝒉𝒕 𝒂𝒏𝒅 𝒍𝒊𝒎𝒊𝒕𝒊𝒏𝒈 𝒃𝒆𝒍𝒊𝒆𝒇𝒔.
- 𝑴𝒂𝒌𝒆 𝒄𝒆𝒓𝒕𝒂𝒊𝒏 𝒕𝒉𝒆 𝒕𝒊𝒎𝒊𝒏𝒈 𝒊𝒔 𝒓𝒊𝒈𝒉𝒕.
- 𝑨𝒅𝒐𝒑𝒕 𝒂𝒏 𝒂𝒕𝒕𝒊𝒕𝒖𝒅𝒆 𝒐𝒇 𝒈𝒓𝒂𝒕𝒊𝒕𝒖𝒅𝒆.
- 𝑩𝒆𝒍𝒊𝒆𝒗𝒆 𝒘𝒉𝒐𝒍𝒆𝒉𝒆𝒂𝒓𝒕𝒆𝒅𝒍𝒚 𝒕𝒉𝒂𝒕 𝒚𝒐𝒖𝒓 𝒅𝒆𝒔𝒊𝒓𝒆 𝒊𝒔 𝒑𝒐𝒔𝒔𝒊𝒃𝒍𝒆 𝒕𝒐 𝒎𝒂𝒏𝒊𝒇𝒆𝒔𝒕.
- 𝑵𝒐𝒘, 𝒂𝒄𝒄𝒆𝒑𝒕 𝒕𝒉𝒂𝒕 𝒃𝒆𝒍𝒊𝒆𝒇 𝒂𝒔 𝒘𝒐𝒓𝒅. 𝑰𝒕 𝒊𝒔 𝒏𝒐𝒘 𝒚𝒐𝒖𝒓 𝒕𝒓𝒖𝒕𝒉!
- 𝑭𝒆𝒆𝒍 𝒊𝒕 𝒃𝒆𝒊𝒏𝒈 𝒚𝒐𝒖𝒓𝒔. 𝑨𝒍𝒍 𝒕𝒉𝒆 𝒇𝒆𝒆𝒍𝒊𝒏𝒈𝒔 𝒚𝒐𝒖 𝒘𝒐𝒖𝒍𝒅 𝒉𝒂𝒗𝒆 𝒊𝒇 𝒚𝒐𝒖 𝒉𝒂𝒗𝒆 𝒊𝒕.
- 𝑪𝒍𝒆𝒂𝒏 𝒖𝒑 𝒂𝒏𝒚 𝒄𝒍𝒖𝒕𝒕𝒆𝒓 𝒐𝒓 𝒐𝒃𝒔𝒕𝒂𝒄𝒍𝒆𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒑𝒂𝒕𝒉 𝒐𝒇 𝒚𝒐𝒖𝒓 𝒅𝒆𝒔𝒊𝒓𝒆𝒅 𝒐𝒖𝒕𝒄𝒐𝒎𝒆.
- 𝑨𝒄𝒕 𝒂𝒏𝒅 𝒃𝒆𝒉𝒂𝒗𝒆 𝒂𝒔 𝒊𝒇 𝒚𝒐𝒖 𝒉𝒂𝒗𝒆 𝒂𝒍𝒓𝒆𝒂𝒅𝒚 𝒎𝒂𝒏𝒊𝒇𝒆𝒔𝒕𝒆𝒅 𝒚𝒐𝒖𝒓 𝒅𝒆𝒔𝒊𝒓𝒆.
- 𝑫𝒐 𝒕𝒉𝒆 𝒘𝒐𝒓𝒌 𝒚𝒐𝒖 𝒏𝒆𝒆𝒅 𝒕𝒐 𝒅𝒐 𝒕𝒐 𝒎𝒂𝒏𝒊𝒇𝒆𝒔𝒕. 𝑫𝒐𝒏’𝒕 𝒋𝒖𝒔𝒕 𝒓𝒆𝒍𝒚 𝒐𝒏 𝒍𝒖𝒄𝒌. 𝑫𝒐𝒊𝒏𝒈 𝒕𝒉𝒆 𝒘𝒐𝒓𝒌, 𝒕𝒉𝒆 𝒅𝒖𝒆𝒔 𝒚𝒐𝒖 𝒏𝒆𝒆𝒅 𝒕𝒐 𝒑𝒂𝒚.
- 𝑵𝒐𝒘 𝒕𝒉𝒆 𝒉𝒂𝒓𝒅 𝒑𝒂𝒓𝒕, 𝒅𝒆𝒕𝒂𝒄𝒉 𝒇𝒓𝒐𝒎 𝒕𝒉𝒆 𝒐𝒖𝒕𝒄𝒐𝒎𝒆. 𝒀𝒐𝒖 𝒉𝒂𝒗𝒆 𝒕𝒐 𝒃𝒆𝒍𝒊𝒆𝒗𝒆 𝒘𝒊𝒕𝒉𝒐𝒖𝒕 𝒆𝒙𝒑𝒆𝒄𝒕𝒂𝒕𝒊𝒐𝒏. 𝑻𝒉𝒊𝒔 𝒊𝒔 𝒕𝒉𝒆 𝒕𝒓𝒊𝒄𝒌𝒊𝒆𝒔𝒕 𝒑𝒂𝒓𝒕.
- 𝑳𝒊𝒗𝒆 𝒊𝒏 𝒕𝒉𝒆 𝒑𝒓𝒆𝒔𝒆𝒏𝒕 𝒎𝒐𝒎𝒆𝒏𝒕 𝒖𝒏𝒂𝒕𝒕𝒂𝒄𝒉𝒆𝒅 𝒂𝒏𝒅 𝒔𝒕𝒊𝒍𝒍 𝒉𝒂𝒑𝒑𝒚.
- 𝑪𝒓𝒆𝒂𝒕𝒆 𝒂 𝒅𝒓𝒆𝒂𝒎 𝒋𝒐𝒖𝒓𝒏𝒂𝒍 𝒕𝒐 𝒕𝒂𝒌𝒆 𝒏𝒐𝒕𝒆𝒔 𝒊𝒏 𝒄𝒂𝒔𝒆 𝒂𝒏𝒚 𝒅𝒓𝒆𝒂𝒎𝒔, 𝒗𝒊𝒔𝒊𝒐𝒏𝒔, 𝒐𝒓 𝒄𝒍𝒖𝒆𝒔 𝒂𝒃𝒐𝒖𝒕 𝒕𝒉𝒆 𝒕𝒓𝒂𝒊𝒍 𝒕𝒐 𝒚𝒐𝒖𝒓 𝒅𝒆𝒔𝒊𝒓𝒆 𝒂𝒓𝒆 𝒈𝒊𝒗𝒆𝒏 𝒕𝒐 𝒚𝒐𝒖.
- 𝑼𝒔𝒆 𝒅𝒂𝒊𝒍𝒚 𝒂𝒇𝒇𝒊𝒓𝒎𝒂𝒕𝒊𝒐𝒏𝒔 𝒕𝒐 𝒌𝒆𝒆𝒑 𝒚𝒐𝒖 𝒇𝒐𝒄𝒖𝒔𝒆𝒅 𝒂𝒔 𝒚𝒐𝒖 𝒂𝒘𝒂𝒊𝒕 𝒚𝒐𝒖𝒓 𝒅𝒆𝒔𝒊𝒓𝒆𝒅 𝒐𝒖𝒕𝒄𝒐𝒎𝒆.
The first thing to do is to make yourself available. Breathe in and out, and come back to the present moment, so you are really there. Then go to the person you want to hug and bow to them. If they have practiced mindfulness, then they will do their best to abandon the things that are possessing them and make themselves available to you. They will smile and bow, and you will know that they are available. Now hugging is possible.
Stand facing each other with your palms joined, breathing in and out three times. You can say silently:
Breathing in, I know that life is precious in this moment.
Breathing out, I cherish this moment of life.
Take the person in your arms. While hugging, breathe consciously and hug with all your body, spirit, and heart. While you hold the other person, they become real, and you also become real. You can say silently something like this:
Breathing in, my loved one is in my arms. Breathing out, I am so happy.
Breathing in, they are alive. Breathing out, it is so precious to be alive together.
Breathing in, it is so wonderful to have them in my arms. Breathing out, I am very happy.
You may then release the other person and bow to each other to show thanks.
This instruction is an edited excerpt from Thich Nhat Hanh’s dharma talks, and reposted from an article @ Lion’s Roar.