Practicing Calm & Ease (Relaxation Meditation) at Plum Village
You can use the following instructions to guide a group relaxation session. You may ring a bell to start and end the session. If practicing alone, you can listen to the guidance from Youtube.

Lie on your back comfortably, with your arms relaxed by your sides. Relax your entire body. Become aware of the floor or mattress beneath your back and feel the contact between your back and the floor or mattress. Allow your body to sink down.

Now, focus on your breath. In and out. Follow your breath and notice the rising and falling of your belly.

In… out… rise… fall… rise… fall.

Breathe in… breathe out… Feel your whole body light… like a water fern floating on the water…

No need to go anywhere… No need to do anything… You are as free as drifting clouds…

Breathe in, focus on your eyes…

Breathe out, relax your eyes… Let your eyes rest… breathe in… relax the muscles around your eyes… breathe out, send love to your eyes, thank your eyes—because of them, you can see so many colors and so much beauty…

Breathe in, focus on your mouth…

Breathe out, relax your mouth… release all tension around your mouth… Lips are like flower petals—let the flower bloom on your lips… Smile so that hundreds of facial muscles relax. The muscles in your cheeks, jaw, and chin no longer feel tense.

Breathe in, focus on your shoulders.

Breathe out, relax your shoulders. Let your shoulders sink into the floor… release all accumulated tension into the earth… Your shoulders, once heavy… now let them relax.

Breathe in, focus on your arms.

Breathe out, relax your arms… Let your arms sink into the floor… Relax your arms… elbows… forearms… wrists… hands… fingers… Gently move your fingers to relax further.

Breathe in, focus on your heart.

Breathe out, relax your heart. For so long, the way we eat, work, worry, and stress has unknowingly strained our heart… Our heart works day and night without rest. Now, we embrace it with all our gentleness, love, and care.

Breathe in, focus on your legs.

Breathe out, relax your legs… Relax your thighs… knees… calves… ankles… feet… toes… Gently wiggle your toes to deepen relaxation. Send love and care all the way to your toes…

Focus on your breath… on the rising and falling of your belly.

Follow your breath… and focus on your hands and legs… Move them gently.

Slowly sit up… and stand…

Practice this for five minutes or longer. You may also adapt the above instructions to suit your circumstances. This practice directs attention to each part of the body—head, hair, ears, neck, lungs, internal organs (e.g., the digestive system), and any area needing care or healing. Embrace each part of your body, sending love, gratitude, and care with each in-breath and out-breath.

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Similar to Tai Chi, qigong meditation is believed to treat various conditions such as high blood pressure, heart disease, diabetes, chronic fatigue, insomnia, back pain, and to strengthen the body against cold-related illnesses and rheumatism.

What is Qigong Meditation?
Qigong meditation is an ancient Vietnamese method for healing the body, calming the mind, and strengthening the muscles and bones, combining meditation, controlled breathing, and both gentle and strong movements. Qigong can be understood as “mastering one’s energy,” combining two important concepts in traditional Vietnamese medicine: Qi (life force energy) and Gong (mastery, cultivation).

The goal of qigong meditation is to gather and enhance natural energy, promoting a healthy body and mind, while connecting with the universe to achieve peace and mindfulness. In traditional medicine, poor health is often the result of blocked energy flowing through the body’s twelve meridians, and qigong meditation helps to free the flow of qi (life force energy), aiding in healing and maintaining health.

Types of Qigong Meditation
There are two main types of qigong: dynamic qigong (as used in martial arts) and passive qigong (used to calm the mind for meditation). Dynamic qigong involves powerful movements combined with breath-work to enhance yang energy (strength, vitality), while passive qigong focuses on stillness and nourishing energy within the mind.

Qigong can be practiced alone (internal qigong) or with the guidance of a teacher (external qigong), where the teacher transmits energy to aid the healing process. However, for most practitioners, qigong is a self-healing method, cultivated through personal practice.

Benefits of Qigong Meditation
Qigong meditation offers many benefits, particularly in improving body balance, reducing stress, and enhancing overall health. Research has shown that qigong helps improve balance and flexibility.

Improved Balance
Qigong meditation helps enhance body awareness, improving balance and mobility. A practice refined over centuries shows that participants, especially middle-aged and older adults, significantly improve their balance and walking ability after 12 weeks of practice.

Qigong meditation also benefits younger individuals by increasing flexibility and reducing stress.

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Practice

We can practice the Zen hug with our loved ones—friends, children, parents, spouses—or even with a tree. First, we bow to each other and acknowledge the presence of the other. Close your eyes, take a deep breath, and imagine that you and your loved one will be together for the next 300 years. Then, practice three mindful breaths to bring yourself back to the present moment, fully present in the here and now. Practicing mindful breathing is not only a return to ourselves but also a way to deeply understand the impermanence of life. “Breathing in, I know this life is precious. Breathing out, I cherish each moment of life.”

Smile at the person before you, letting them know that you wish to embrace them in your arms. This is not just an action; it is a ceremony of sincerity, of uniting body and mind to be fully present in each moment of life. When we hug each other, it is the moment we truly live.

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The bowl of rice in our hands is the essence of the entire universe, the mark of the earth and sky, the sunlight and rain, and the labor of farmers and cooks. Each grain of rice is the coming together of invisible forces, like the sunlight, the earth, and the hands that nurture it. When we hold the bowl of rice, we are not just holding food; we are holding the universe itself, holding the life that manifests in every bite.

Eating is a practice. Each meal is not just to satisfy hunger but an opportunity to practice being fully present, to recognize the preciousness of the food and of life itself. When we go on alms rounds or receive food, we are mindful that we are receiving the support of all beings and elements. Every meal is a lesson in gratitude, a reminder of our connection with the universe.

To have the opportunity to enjoy a meal is a precious gift that not everyone is fortunate to receive. In this world, many are suffering from hunger and deprivation. When we lift a bowl of rice or a piece of bread, we realize how fortunate we are, and within our hearts arises compassion for those who have no food to eat, who have no family or friends. This is a deep practice, the practice of loving-kindness.

Mindful eating is not just a physical act; it is a spiritual practice. We can practice it right at our dining table, no need to go to a temple or church. Eating mindfully nourishes our hearts, cultivating compassion and understanding in us, guiding us to make a difference for those who are hungry and suffering.

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Walking meditation is walking to be present in each moment. Walk without haste, without chasing any goal. In Sanskrit, the word apranihita means to have no desire or aim, simply practicing with a spirit of non-striving. When we practice walking meditation, we do not need to reach any particular place. We walk just to walk, to be present in each step.

Our minds often resemble a monkey leaping from branch to branch, never resting, pulled in endless directions by thoughts and worries. Our habitual thought patterns lead us astray, lost in forgetfulness. But if we can transform our steps into steps of walking meditation, each step will be filled with mindfulness. Our breath will harmonize with each step, and our mind will naturally become calm and light. Each step will cultivate joy in the heart, creating a source of stillness that flows throughout body and mind.

No matter where we are, or in any circumstance, we can practice walking meditation. From the small path to the wide road, every step can become a step towards peace.

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Origins
In the 1980s, when Plum Village was newly established, Zen Master Thich Nhat Hanh created Tea Meditation to listen to the suffering of the many practitioners. Initially, the ritual tea meditation was reserved for those who dedicated a full month to practice, eventually evolving into mass tea meditation for all retreats.

Ritual Tea Meditation

• Ceremony: Begins with the offering of incense, paying homage to the Buddha, and the silent passing of tea and cakes.
• Mindfulness: Every action (from brewing tea to pouring water) is done with awareness. Participants recite a tea-drinking verse:
  “A cup of tea in both hands / Mindfulness fills it to the brim / Body and mind at ease / Now and here.”
• Sharing: Practitioners express joy, gratitude, or share soul-nourishing poems and music.

Mass Tea Meditation

• Simplicity: Without elaborate rituals or a tea master. Participants silently serve themselves tea or cakes and walk mindfully.
• Connection: After the opening bell, everyone shares their thoughts or offers artistic expressions.

Everyday Application
Tea meditation is not limited to formal practice. It can be applied during birthdays, family gatherings, or meetings with friends to:

• Center the Mind: Appreciate loved ones and resolve misunderstandings.
• Nourish Relationships: Reminisce about beautiful memories and foster love.
• Core Essence: Whether in a ritual or a mass setting, Plum Village Tea Meditation is always aimed at being rooted in the present, turning every cup of tea into an opportunity to deeply touch life and connect hearts.

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Calligraphy as Meditation
For him, calligraphy was not merely an art form but a practice of mindfulness. From drinking tea and grinding ink to holding the brush, every action was performed with awareness. He once shared, “In calligraphy there is ink, tea, breath, and mindfulness. Writing reminds us to live fully in ‘the Kingdom of God here and now’ – where the Buddha’s presence exists in every miraculous moment.”

Mindfulness: Living Fully in the Present
At the core of his teachings is mindfulness – living deeply in the present to transform suffering and build inner and social peace. Through mindful walking, eating, and deep listening, he revealed the beauty of life and the interconnectedness of all things. He encouraged us to “awaken a deep respect for all people, all beings, and the Earth – our common home.”

Art as a Message of Awakening
Each of his calligraphic works invites us to return to our breath, our body, and the present moment. His Zen calligraphy not only displays written characters but also offers an opportunity for viewers to practice meditation through each piece, experiencing the tranquility radiating from every mindful stroke.

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Along the pristine Giải Oan stream, like a fairy-tale land, Nương Village Resort evokes memories of the village of the same name that once existed in Lam Tuyen (a forest stream) at the foot of Yen Tu Mountain since the 13th century. It is a legendary site steeped in epic stories about the royal concubines of the Tran Dynasty. These concubines followed their king when he came to the Yen Tu meditation complex in the autumn of 1299, bidding him farewell and staying behind in Nương Village, unable to accompany him up the mountain on his spiritual journey. Today, Nương Village resembles a traditional Northern Vietnamese village, offering accommodations, local cuisine, and community cultural experiences such as the “Village Festival Night,” along with products and experiences related to traditional craft villages. See more picture as bellow:

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Five Elements and the Fingers

Each finger corresponds to one of the Five Elements and their respective organs. Specifically:

• Metal (Lungs, Large Intestine): Little Finger
• Wood (Liver, Gallbladder): Index Finger
• Water (Kidneys, Bladder): Middle Finger
• Fire (Heart, Small Intestine): Ring Finger
• Earth (Spleen, Stomach): Thumb

Left Hand – Yin (Internal Organs)

The left hand is often regarded as the symbol of Yin, representing the internal organs, where Yin energy resides, helping to maintain overall stability and health. The fingers on the left hand are linked with the internal organs, promoting balance and stable energy.

• Thumb (Earth): Spleen, Stomach
• Index Finger (Wood): Liver
• Middle Finger (Water): Kidneys
• Ring Finger (Fire): Heart
• Little Finger (Metal): Lungs

Right Hand – Yang (Fu Organs)

The right hand represents Yang and the external organs, carrying Yang energy that influences the outer systems and accessory organs. The fingers on the right hand correspond to the external organs, helping to activate functions and support the body in maintaining activity.

• Thumb (Earth): Stomach
• Index Finger (Wood): Gallbladder
• Middle Finger (Water): Bladder
• Ring Finger (Fire): Small Intestine
• Little Finger (Metal): Large Intestine

 Application in Qigong

In Qigong, the exercises often involve regulating and enhancing energy through the meridians and internal organs. The fingers play an important role in unblocking energy channels and supporting the health of the visceral organs. When performing Qigong movements, the coordinated use of the fingers with other parts of the body helps to promote energy circulation and balance the elements within the body.

For example, during Qigong practice, practitioners may use the left or right hand to activate Yin or Yang energies, thereby regulating organs such as the liver, kidneys, heart, and lungs. This not only helps improve physical health but also supports mental well-being, bringing about a sense of peace and stability.

Qigong also assists practitioners in becoming aware of the changes in energy within their bodies, allowing them to adjust and achieve optimal balance, supporting self-healing and long-term health maintenance.

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Both practices offer significant benefits for mental and physical health, each with its own strengths. Tai Chi promotes balance and flexibility, often described as meditation in motion. Qigong, on the other hand, is rich in methods, ranging from gentle to dynamic, concentrating on Qi circulation and balance.

Understanding Qigong – Aligning with Nature

Qigong is a practice of energy, an “art of breathing.” Simple, cyclical movements inspired by nature help you attune to inner stillness. According to Master Gu, Qigong includes two aspects: stillness and movement. Qigong can be found in simple actions such as drinking tea, calligraphy, playing chess, or simply walking in nature — whenever you are fully present and connected with movement and breath, you are practicing Qigong.

Tai Chi: Meditation in Motion

Tai Chi, a “soft” martial art, is not intended to overpower but to cultivate resilience, flexibility, and inner strength. In every movement of Tai Chi, the mind must be fully present, sensing each action of the legs, spine, and breath. This is the unity of mind and body, where each movement reflects inner calm.

Key Differences Between Tai Chi and Qigong

• Tai Chi is a traditional Chinese martial art, while Qigong focuses on balancing and cultivating Qi.
• Tai Chi includes complex, graceful sequences, whereas Qigong has shorter, more adaptable exercises that are easier for beginners.
• Tai Chi emphasizes slow, precise movements and posture, while Qigong focuses on deep breathing and inner tranquility.
• Although Tai Chi incorporates Qigong elements, Qigong typically focuses more on breathwork and is easier to access.

Benefits of Tai Chi and Qigong

• Tai Chi helps develop muscles, tendons, and bones, enhances blood circulation, and strengthens the body. However, it demands more physical strength and may be more suited for younger individuals or those looking for a physical workout.
• Qigong affects the internal organs, improves flexibility, strengthens Qi and blood circulation, and promotes emotional, mental, and physical well-being with slow, gentle movements suitable for all ages.

Both of these practices offer benefits for comprehensive health, including disease prevention, organ function improvement, and longevity. However, choosing between Tai Chi and Qigong depends on personal goals and health conditions. Striking a balance between physical training and inner cultivation is the key to achieving holistic benefits for both body and mind.

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