Gathas for the Practice of Mindful Living
When I [Thich Nhat Hanh] entered Tu Hieu Monastery as a novice in 1942, I received a copy of Gathas for Daily Use, compiled by Chinese meditation master Duti. Gathas are short verses to recite during daily activities to help us return to mindfulness.
At Plum Village in France, we practice gathas all day long-when we wake up, when we enter the meditation hall, during meals, when we wash the dishes, and with each activity.
To meditate is to be aware of what is going on in our bodies, our feelings, our minds, and the world. Dwelling in the present moment, we can see so many beauties and wonders right before our eyes-a child's smile, the sun rising, the autumn leaves. We can be happy just by being aware of what is in front of us. Practicing with a gatha can help us return to ourselves and to what is going on in the present moment.
It is helpful to memorize these gathas, a few at first, and more as you go on with the practice. As you silently recite the first line, breathe in; and as you silently recite the second line, breathe out. When the gatha is finished, continue your activity, and you will find that your mindfulness has increased. When we drive, road signs help us find our way. We "see" the last sign until the next one appears. Practicing with gathas is the same. When we practice well, the gathas are with us continuously, and we live our whole day in awareness.
Waking Up
Waking up this morning, I smile.
Twenty-four brand new hours are before me.
I vow to live fully in each moment
and to look at beings with eyes of compassion.
Taking the First Steps of the Day
Walking on the Earth
is a miracle!
Each mindful step
reveals the wondrous Dharmakaya.
Stepping out of Bed
If today I inadvertently step on a small insect,
may it not suffer too much.
May it be liberated.
Homage to the Bodhisattva of the Land of Great
Happiness.
Opening the Window
Opening the window, I look out onto the
Dharmakaya.
How wondrous is life!
Attentive to each moment,
my mind is clear like a calm river.
Turning on the Water
Water comes from high mountain sources.
Water runs deep in the Earth.
Miraculously, water comes to us and sustains all
life.
My gratitude is filled to the brim.
Washing Your Hands
Water flows over these hands.
May I use them skillfully
to preserve our precious planet.
Brushing Your Teeth
Brushing my teeth and rinsing my mouth,
I vow to speak purely and lovingly.
When my mouth is fragrant with right speech,
a flower blooms in the garden of my heart.
Rinsing Your Mouth
Rinsing my mouth, my heart is cleansed.
The universe is perfumed by flowers.
Actions of body, speech, and mind are calmed.
Hand in hand with the Buddha, I walk in the
Pure Land.
Using the Toilet
Defiled or immaculate,
increasing or decreasing
these concepts exist only in our mind.
The reality of interbeing is unsurpassed.
Bathing
Unborn and indestructible,
beyond time and space
both transmission and inheritance
lie in the wonderful nature of Dharmadhatu.*
Looking in the Mirror
Awareness is a mirror
reflecting the four elements.
Beauty is a heart that generates love
and a mind that is open.
Washing Your Feet
The peace and joy
of one toe
is peace and joy
for my whole body.
Putting on the Monk's/ Nun's Robe
Putting on this monk's/ nun's robe,
my heart is at ease.
I live a life of freedom,
bringing joy to the world.
Putting on the Sanghati Robe
How wonderful is the robe of a nun (monk),
a field of precious seeds.
I vow to receive it,
and wear it lifetime after lifetime.
Entering the Meditation Hall
Entering the meditation hall,
I see my true self.
As I sit down,
I vow to cut off all disturbances.
Sitting Down
Sitting Down
Sitting here
is like sitting under a Bodhi tree.
My body is mindfulness itself,
free from all distraction.
Finding a Stable Posture
In the lotus posture,
the human flower blooms.
The udumbara flower is here,
offering its true fragrance
Calming the Breath
Breathing in, I calm my body.
Breathing out, I smile.
Dwelling in the present moment,
I know this is a wonderful moment!
Adjusting Posture
Feelings come and go
like clouds in a windy sky.
Conscious breathing
is my anchor.
Greeting Someone
A lotus for you
a Buddha to be.
Holding the Alms, Bowl
The bowl of the Tathagata
is in my two hands.
Giver, receiver, and gift
held in perfect oneness.
Blessing the Offering to the Hungry
The ways of the Awakened One are wondrous.
His limitless compassion
transforms seven grains of rice
into food enough for everyone.
Offering to the Hungry
Great garuda bird,
hungry spirits in immense wastelands,
mother and child starving in the desert,
the balm of compassion satisfies all their hunger.
Before Eating
The Buddha advises us to be mindful
while we eat,
to be in touch with the Sangha and the food.
Brothers and sisters, when you hear the bell,
meditate on the Five Contemplations:
This food is the gift of the whole universe
the earth, the sky, and much hard work.
May we be worthy to receive it.
May we transform unskillful states of mind,
especially the habit of eating without moderation.
May we take only foods that nourish us
and prevent illness.
We accept this food to realize
the path of understanding and love.
Holding the Empty Bowl
Looking at this bowl,
I see how fortunate I am
to have enough to eat to continue the practice.
Serving Food
In this food,
I see clearly
the entire universe
supporting my existence.
Before Eating
Beings all over the Earth
are struggling to live.
I aspire to practice deeply
so all may have enough to eat.
Beginning to Eat
With the first taste, I offer joy.
With the second, I help relieve
the suffering of others.
With the third, I see others' joy as my own.
With the fourth, I learn the way of letting go.
Looking at Your Plate or Bowl after Eating
The meal is finished,
and I am satisfied.
The four gratitudes
are deeply in my mind.
Bathing the Buddha
Today we bathe the Tathagata.
So much happiness comes from awakened
understanding.
We have drifted a long time in the three realms:
Now we see that this world of dust is the
Dharmakaya itself.
Inviting the Bell to Sound (Version 1)
Body, speech, and mind held in perfect oneness,
I send my heart along with the sound of the bell.
May the hearers awaken from forgetfulness
and transcend all anxiety and sorrow.
Inviting the Bell (Version 2)
May the sound of this bell penetrate deeply
into the cosmos.
In even the darkest spots, may living beings
hear it clearly,
so their suffering will cease,
understanding arise in their hearts,
and they can transcend the path of anxiety
and sorrow.
Nama Sbakyamunaye Buddhaya.
Inviting the Bell (Version 3)
May the sound of this bell penetrate deeply
into the cosmos
so that beings, even those in dark places,
may hear it and be free from birth and death.
May all beings realize awakening and find
their way home.
Namo Shakyamunaye Buddhaya.
Listening to the Bell (Version I)
Listen, listen,
this wonderful sound
brings me back
to my true home.
Listening to the Bell (Version 2)
Listening to the bell, I feel my afflictions
begin to dissolve.
My mind is calm, my body relaxed,
a smile is born on my lips.
Following the bell's sound,
my breathing guides me back
to the safe island of mindfulness.
In the garden of my heart,
the flower of peace blooms beautifully.
Namo Shakyamunaye Buddhaya.
Listening to the Bell (Version 3)
Hearing the bell,
I am able to let go of all my afflictions.
My heart is calm, my sorrows ended.
I am no longer bound to anything.
I learn to listen to my suffering
and the suffering of the other person.
When understanding is born in me,
compassion is also born.
Morning Meditation
The Dharmakaya is bringing morning light.
Sitting still, my heart at peace, I smile.
This is a new day.
I vow to go through it with awareness.
The sun of wisdom will soon be shining
everywhere.
Sisters and brothers, diligently bring your mind
into meditation.
Namo Shakyamunaye Buddhaya (three times).
Evening Meditation
At the foot of the Bodhi tree,
I keep my back straight and my posture stable.
Body, speech, and mind are calmed.
There is no longer any thought of right
and wrong.
Mindfulness is shining on the five skandhas.
The original face will be found,
and the shore of illusion will be left behind.
Sisters and brothers, diligently bring your mind
into meditation.
Namo Shakyamunaye Buddhaya (three times).
Impermanence
The day is ending and our life is one day shorter.
Let us look carefully at what we have done.
Let us practice diligently, putting our whole heart
into the path of meditation.
Let us live deeply each moment and in freedom,
so the time doesn't slip away meaninglessly.
Praising the Buddha
The Buddha jewel shines infinitely.
He has realized perfect enlightenment for countless
lifetimes.
The beauty and stability of a Buddha sitting
can be seen in the mountains and rivers.
How splendid is the Vulture Peak!
How beautiful the light that shines forth from
Buddha's third eye
illuminating the six dark paths.
The Nagapuspa assembly will be our next
appointment
for the continuation of the true teachings and
practices.
We take refuge in the Buddha ever-present.
Praising the Dharma
The Dharma jewel is infinitely lovely.
It is the precious words spoken by the Buddha
himself,
like fragrant flowers floating down from the
heavens.
The wonderful Dharma is plain to see.
It is recorded luminously in three transparent
baskets,
handed down from generation to generation
in the ten directions,
so that today we can see our way.
We vow to study it with all our heart,
and take refuge in the Dharma ever-present.
Praising the Sangha
The Sangha jewel is infinitely precious,
a field of merit where good seeds can be sown.
The three robes and the bowl are symbols of
freedom.
Precepts, concentration, and insight support each
other.
The Sangha dwells in mindfulness day and night
providing the foundation for us to realize the
fruit of meditation.
With one heart, we come home to the Sangha,
and take refuge in the Sangha ever-present.
Breathing (Version 1)
Going back to the island of self,
I see Buddha is my mindfulness
shining near, shining far.
Dharma is my breathing
guarding body and mind.
Sangha is my five skandhas
working in harmony.
Breathing in, breathing out.
Flower, fresh.
Mountain, solid.
Water, reflecting.
Space, free.
Breathing (Version 2)
Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
As my in-breath grows deep,
my out-breath grows slow.
Breathing in, I calm my body
Breathing out, I feel ease.
Breathing in, I smile
Breathing out, I release.
Dwelling in the present moment,
I know this is a wonderful moment.
Breathing (Version 3)
I have arrived
I am home
In the here
In the now
I am solid
I am free
In the ultimate
I dwell.
Arrived, arrived
At home, at home
Dwelling in the here
Dwelling in the now
Solid as a mountain
Free as the white clouds
The door to no-birth, no-death has opened
Free and unshakable I dwell.
Smiling at Your Anger
Breathing in, I know that anger makes me not
beautiful.
Breathing out, I smile.
I stay with my breathing
so I won't lose myself.
Turning on the Computer
Turning on the computer,
my mind gets in touch with the store.
I vow to transform habit energies
to help love and understanding grow.
Driving the Car
Before starting the car
I know where I'm going.
The car and I are one.
If the car goes fast, I go fast.
Making a Short Journey Safely
Two-thirds of accidents
take place near home.
Knowing this, I am very careful
Even on a short trip.
Looking at the Buddha Image before Touching the Earth
In the realm of suchness,
the one who bows and the one who is bowed to
are equally empty of a separate self.
With deep respect, I bow to Buddha in this spirit,
and the communication is perfect.
Buddhas manifest in all directions.
In the Interbeing Cosmos, as in every jewel of
Indra's net,
There are countless me's bowing to countless
Buddhas.
Drinking Tea
This cup of tea in my two hands,
mindfulness held perfectly.
My mind and body dwell
in the very here and now.
Watering the Plants
Don't think you are cut off, dear plant.
This water comes to you from the Earth and sky.
You and I have been together
since beginningless time.
Looking at My Hand
Whose hand is this
that has never died?
Has anyone been born?
Will anyone die?
Using the Telephone
Words can travel thousands of miles.
May my words create mutual understanding and
love.
May they be as beautiful as gems,
as lovely as flowers.
Watering the Garden
The sunshine and the water
have brought about this luxurious vegetation.
The rain of compassion and understanding
can transform the dry desert into a vast fertile
plain.
Walking Meditation
The mind can go in a thousand directions,
but on this beautiful path, I walk in peace.
With each step, a cool wind blows.
With each step, a flower blooms.
Turning on the Light
Forgetfulness is the darkness,
mindfulness is the light.
I bring awareness
to shine upon all life.
Washing Vegetables
In these vegetables
I see a green sun.
All dharmas join together
to make life possible.
Gardening
Earth brings us to life and nourishes us.
Earth takes us back again.
We are born and we die with every breath.
Planting a Tree
I entrust myself to Earth;
Earth entrusts herself to me.
I entrust myself to Buddha;
Buddha entrusts herself to me.
Cleaning the Bathroom
How wonderful
to scrub and clean.
Day by day,
my heart and mind grow clearer.
Sweeping
As I carefully sweep
the ground of enlightenment,
a tree of understanding
springs up from the Earth.
Cleaning the Meditation Hall
As I clean
this fresh, calm room,
boundless joy
and energy arise!
Throwing Out the Garbage
In the garbage, I see a rose.
In the rose, I see compost.
Everything is in transformation.
Impermanence is life.
Cutting a Flower
May I cut you, little flower,
gift of Earth and sky?
Tank you, dear bodhisattva,
for making life so beautiful .
Arranging Flowers
Arranging these flowers
in the saha world,
the ground of my mind
is calm and pure.
Changing Water in a Vase
Water keeps the flower fresh.
The flower and I are one.
When the flower breathes, I breathe.
When the flower smiles, I smile.
Lighting a Candle
Lighting this candle,
Offering the light to countless Buddhas,
the peace and the joy I feel
brighten the face of the Earth.
From Stepping Into Freedom: An Introduction to Buddhist Monastic Training by Thich Nhat Hanh