When I wake up in the middle of the night, feeling scared, I try to remember to tune in to my breath. Not to change it, just to notice it, as Thich Nhat Hanh suggests. And following his lead, I begin to say to myself, “Breathing in, I know I am breathing in. Breathing out, I know I am breathing out.” I keep at this, always doubting a little that it will help, until it does! It always does.

And lately, I have begun to take another step. I remind myself that I am not the only one awake and afraid. I open my heart. I send compassion to everyone who is worried in the night at that moment. Immediately I feel connected with them in the presence of the Spirit. Immediately I more easily find compassion for myself. Immediately I am calmer, remembering my vocation as one seeking to practice lovingkindness toward all. Immediately I remember that there is sacredness in this seeking. It is surprising how much comfort I find in these simple acts of love.

Thich Nhat Hanh is a Vietnamese Buddhist monk, teacher, witness for peace, and writer. One way to get to know him is through his book, You Are Here: Discovering the Magic of the Present Moment. He discusses mindful breathing on pages 32-34.