Health & Well-being

September 15, 2020

A meditation you don’t have to make time for!

By Lisa Jane

These 8 little words can transform your life.

In, Out.

Deep, Slow.

Calm, Ease.

Smile, Release.

This super-effective, easy to remember, life-enhancing tool was written by Buddhist monk Thich Hnat Hanh, as a poem to combat overwhelm.


Help meditation become a habit

In our busy lives, meditation can become a ‘should’ instead of a habit. We can’t always find half an hour of undisturbed peace, as blissful as that would be. Sometimes we need more meditation time than we can find.

This soothing poem isn’t meant to replace your meditation time but supplement it. And if you aren’t finding time to meditate at all, it can be enormously helpful in calming your mind and reducing stress in your moment of need.

Let’s try it now! 

Focus on each word as you read it -

In, Out.

Deep, Slow.

Calm, Ease.

Smile, Release.

You will find you are able to memorise the poem quite easily, and recite it to clear your mind when your thoughts are chaotic.

Don’t worry about your breathing – by focusing on the words, your breathing will look after itself. The meditation helps you breathe into your mind to help you relax, focus, and sleep better.

Balanced rocks on water

Releasing tension

You can also breathe into any other part of the body experiencing tension. For example, if you have stiff shoulders or a sore back, use your mind to inhale directly into the area of pain or discomfort. The mind is very powerful and can greatly affect your body so use it to bring ease and relief.

In, Out.

Deep, Slow.

Calm, Ease.

Smile, Release.

Are you feeling better already? Imagine how much more relaxed and less stressed you will feel after incorporating this handy little meditation into your lifestyle!

Don’t forget to share this great mindfulness tip with your friends – they will really appreciate having such a quick, easy way to handle stress!


Lisa Jane

I believe in a holistic approach to health and fitness and making small, incremental changes to improve your lifestyle. It isn’t about how you stack up against everyone else, it's about how you feel about yourself! It’s more than your exercise or your food, it is your attitude and your well-being!

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