Gatha Meditation is a technique used to become mindful of the present moment and each action taken by the meditator, ultimately leading to a heightened awareness(1).

Introduction

A Gatha is a poem or phrase that helps meditators attain mindfulness(2). Gathas aim to present seemingly ordinary things in ways that reveal their hidden wisdom and beauty. Gatha Meditation can help you find bliss even in the most tedious activities(2). During this practice, the practitioners coordinate the gatha’s words with the rhythm of their breathing(3). 

It requires the meditators to hold the words of the Gatha in their conscious awareness as they inhale and exhale(3). A great aspect of Gathas is that you do not have to memorize all the verses at once(1). You can begin by learning one at a time, and soon you will realize that you have learned an entire Gatha. It then becomes a part of your daily life(1).  

Waking up this morning I smile
knowing there are 24 brand new hours before me.
I vow to live fully in each moment,
and look at beings with eyes of compassion(7).

History/Origins

Gatha Meditation is a guided mindfulness practice introduced by Buddha himself(3). He believed in guided meditation’s power to help practitioners achieve fruitful results. In one of his texts, ‘The Full Awareness of Breathing’, Buddha introduced Gathas to help guide the meditators practice(3). The technique was later further developed and taught by Thich Nhat Hanh in the modern era(3).

Benefits of Gatha Meditation

According to a research paper published in the Journal of Alternative Medicine Research(5), Mindfulness Techniques like Gatha Meditation can help the practitioners strengthen their character, enhancing physical and mental well-being. A study(6) has also shown that Mindfulness meditation practices can potentially reduce the symptoms of certain chronic diseases, allowing the patients to manage their symptoms better. Thus, continuous practice of Gatha Meditation can increase wellness significantly.  

When the mind is pure, joy follows like a shadow that never leaves.
Buddha

References

  1. Ebury Publishing | Present Moment, Wonderful Moment by Thich Nhat Hanh
  2. Callisto Media Incorporated | Meditation Now: A Beginner’s Guide: 10-Minute Meditations to Restore Calm and Joy Anytime, Anywhere by Elizabeth Reninger
  3. New World Library | Beginning Mindfulness: Learning the Way of Awareness by Andrew Weiss
  4. New Harbinger Publications | The Mindful Twenty-Something: Life Skills to Handle Stress…and Everything Else by Holly B. Rogers
  5. Journal of Alternative Medicine Research | Volume 8, Issue 1 | 2016 | Mindfulness and character strengths: A practical guide to flourishing by Adena Young-Jones, Charie Sands, Shannon Hayden and Jacqueline Byrket 
  6. International Journal of Chronic Obstructive Pulmonary Disease | Volume 10 | Roxane Raffin Chan, Nicholas Giardino and Janet L Larson
  7. Plum Village by Thich Nhat Hanh