The Hugging Meditation

The Hugging Meditation by Zen Master Thich Nhat Hanh is a simple, beautiful and graceful meditation technique that anyone can practice. It does not require one to sit in an attempt to still the mind, an activity which can be frustrating for someone new to meditation. The Hugging Meditation is found in his Plum Village Chanting and Recitation Book.

You can practice hugging meditation with
A close friend,
a child, your parents, your pets,
your favorite book, pen
favorite toy, Pillow
Picture of your guru, someone you love or admire or have gratitude
Musical instrument, letter from another person
Rock, piece of wood
a leaf, plant or even a tree
or anyone or anything dear to you

To practice, first bow to each other and recognize each other’s presence. Then, enjoy three deep, conscious breaths to bring yourself fully into the present moment. Next, open your arms and begin hugging, holding each other for three in-and out-breaths.

With the first breath, become aware that you are present in this very moment and feel happy. With the second breath, become aware that the other person is present in this moment and feel happy as well. With the third breath, become aware that you are here together, right now, on this Earth.

We can feel deep gratitude and happiness for our togetherness. Finally, release the other person and bow to each other to show your thanks.”
I can see great benefits with practicing hugging meditation, if you ask me. Here are some of them:

- With the First Breath It involves present moment awareness. The Hugging Meditation encourages you to be fully present. Your mind is not somewhere else – whether in the past or future. You become centered in the now.

“When we are mindful, deeply in touch with the present moment, our understanding of what is going on deepens, and we begin to be filled with acceptance, joy, peace and love.”
— Zen Master Thich Nhat Hanh

- With the Second Breath The Hugging Meditation helps you acknowledge the presence of the other person fully.

The phrase is more than a simple “hello” greeting. It is said with mindfulness, consideration and connectedness. Another greeting is Namaste. It simply means that you acknowledge the spark of divine that is present in both of you.

“The source of love is deep in us and we can help others realize a lot of happiness. One word, one action, one thought can reduce another person’s suffering and bring that person joy.”
— Zen Master Thich Nhat Hanh

- With the Third Breath Your hearts unite in the moment of togetherness. You acknowledge that both of you are part of a greater whole, and that you are not separate from each other. Both of you unite in the one breath – a sign of aliveness.

“Through my love for you, I want to express my love for the whole cosmos, the whole of humanity, and all beings. By living with you, I want to learn to love everyone and all species. If I succeed in loving you, I will be able to love everyone and all species on Earth… This is the real message of love.”
— Zen Master Thich Nhat Hanh

The Hugging Meditation is a mindfulness practice because it encourages you to bring more presence into what you are doing. Not just for duty, obligation or show, it inspires you to hug with unconditional love, whole-hearted acceptance, compassion, and genuineness. You can literally feel your heart melting away the pain from any previous feeling of disconnection. The Hugging Meditation is your divine spark recognizing yourself in another.

I also recall the times when I have hugged a tree, thanking it for its support and Mother Earth, while taking walks in the park. It will be great to incorporate more presence using The Hugging Meditation with a tree the next time an opportunity arises.

May this practice bring you closeness with all your loved ones,