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Gathas are short poems that help bring our focus to the present moment. In our Plum Village tradition, we often practice breathing with gathas to guide our

in-breath and our out-breath.

 

Sometimes when we practice or offer trauma-informed mindfulness in Sangha, we might not focus on the breath or close our eyes. We may choose to write a new gatha for our practice. 

 

Here is a gatha to try. Choose freely: walking, sitting, or laying down, eyes open or closed. 

A Gatha for Grounding​

Breathing in,

I feel the ground solid below me

Breathing out

I grow more solid and free.

 

In, solid below me

Out, solid and free.

 

Breathing in

I hear sounds and name colors I see

Breathing out

I soothe my body, mind and heart

 

In, sounds and colors

Out, soothing.

Sometimes we feel in rough waters and need a safer harbor. Anchors offer us another choice besides focusing on the breath. Here are some anchors you can try. 

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  • Try a body scan, noticing sensations that you find pleasant, unpleasant, or neutral. 

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  • Sounds. Let sounds be your focus perhaps naming or just noticing the sounds as pleasant, unpleasant, or neutral. Play music or nature sounds.​

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  • Looking around, scan your environment naming colors and shapes. ​

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  • Count. Repeat. Choose any number: 5, 10, 14, 108.

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  • TTouch. Hold your belly, your cheek, your chest, your hands. Use gentle massage or tapping.​

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  • Feel your heartbeat at a pulse point of your choice. 

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  • Stretch and move your body gently.

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  • Hum or sing. 

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  • Call to mind an image of a pet, a beloved person or special place where you feel safe and at ease. Rest deeply with this awareness in detail. 

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  • Silently or aloud, use a mantra of your choice. One word or a phrase: Safe. Peace. Boundless belonging.    I am safe. I walk in peace.

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