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Transformation and Healing: Sutra on the Four Establishments of Mindfulness
The teachings contained in this The Sutra on the Four Establishments of Mindfulness are fundamental to the practice of meditation, and constitute the foundation of all mindfulness practice.The Sutra has been studied, practiced and handed down with special care from generation to generation for 2,500 years. In his commentaries Thich Nhat Hanh guides the reader to an understanding of the fundamental basis of the Buddhist practice and encourages application in daily life.It describes the four methods of mindfulness of the body, the feelings, the mind, and the object of mind. It teaches how to deal with anger and jealousy, to nurture the best qualities in our children, spouse, and friends, and to greet death with compassion and equanimity.Three versions of the Sutra on the Four Establishments of Mindfulness are presented here, along with Thich Nhat Hanh's insightful commentary and twenty-three exercises-or contemplations-to aid in the practice of mindfulness in daily life.Thich Nhat Hanh's presentation of the sutra is easy to follow making it accessible for novice Buddhist as well as more advanced practitioners. It gives you the basics of breathing and how to use your breathing for meditation and contemplation.With a new introduction by Thich Nhat Hanh.
155 pages, Kindle Edition
First published January 1, 1990
210 people are currently reading
1600 people want to read
About the author
Thich Nhat Hanh
970 books12.8k followersThích Nhất Hạnh was a Vietnamese Buddhist monk, teacher, author, poet and peace activist who then lived in southwest France where he was in exile for many years. Born Nguyễn Xuân Bảo, Thích Nhất Hạnh joined a Zen (Vietnamese: Thiền) monastery at the age of 16, and studied Buddhism as a novitiate. Upon his ordination as a monk in 1949, he assumed the Dharma name Thích Nhất Hạnh. Thích is an honorary family name used by all Vietnamese monks and nuns, meaning that they are part of the Shakya (Shakyamuni Buddha) clan. He was often considered the most influential living figure in the lineage of Lâm Tế (Vietnamese Rinzai) Thiền, and perhaps also in Zen Buddhism as a whole.
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August 13, 2011The more I read, the more I want to read. This is a short passage from Hanh that I found online when I was researching the book.
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Anger. There's a seed of anger in every one of us. There is also a seed of fear, a seed of despair. And when the seed of anger manifests, we should know how to recognize it, how to embrace it, and how to bring [ourselves] relief. When the seed of fear manifests itself as energy in the upper level of our consciousness, we should be able to recognize it, to embrace it tenderly, and to transform it. And the agent of transformation and healing is called mindfulness.
*****
Mindfulness is another kind of energy that is in us in the form of a seed also. If we know how to practice mindful breathing, mindful walking, mindful smiling, then we should be able to touch the seed of mindfulness in us and transform it into a zone of energy. And with that energy of mindfulness, we can recognize our anger, our fear, our despair. We practice recognizing and embracing.
When a mother working in the kitchen hears the cries of her baby, she puts anything she is holding down and goes to the room of the baby, picks the baby up and holds the baby dearly in her arms. We do exactly the same thing when the seed of anger and fear manifest in us; our fear, our anger is our baby. Let us not try to suppress and to fight our fear and our anger. Let us recognize its presence; let us embrace it tenderly like a mother embracing her baby.
When a mother embraces her baby, the energy of tenderness begins to penetrate into the body of the baby. The mother does not know, yet, what is the cause of the suffering of the baby, but the fact that she is holding the baby tenderly can already help. The energy of tenderness and compassion in a mother begins to penetrate into the body of the baby, and the baby gets some relief right away. The baby may stop crying. And if the mother knows how to continue the practice of holding the baby mindfully, tenderly, she will be able to discover the cause of the suffering of the baby.
*****
When the seed of anger is watered, when the seed of fear is watered, whether by yourself or by another person or by the mass media--because the mass media in this country has watered a lot the seed of anger and fear in us--we should know how to recognize, embrace and bring relief to our anger and our fear.
The attitude is the attitude of non-duality, non-violence. Our fear, our anger are not our enemies; they are us. We have to treat our fear, our anger in a most non-violent way, the most non-dualistic way, like we are treating our own baby. So if you are a good practitioner of meditation, you will know exactly what to do when the seed of anger is watered and begins to manifest in the upper level of your consciousness. With the practice of mindful breathing or mindful walking, you generate the energy of mindfulness, and exactly with that energy, you can recognize the energy of anger, of fear in you.
Anger is… energy number one. By practicing mindful breathing or mindful walking, we generate the energy number two: the energy of mindfulness. We call it in Buddhist terms: mindfulness of anger. Mindfulness is always mindfulness of something. When you drink your water mindfully, that is called mindfulness of drinking. When you eat mindfully, that is called mindfulness of eating. When you breathe mindfully, in and out, that is called mindfulness of breathing. When you walk mindfully, it is called mindfulness of walking.
So, when you recognize your anger, embrace your anger tenderly with that energy of mindfulness, it is called mindfulness of anger, mindfulness of despair, mindfulness of fear. We should be able to learn and help the young people to learn how to do it. It's very important.
The Buddha offers us very concrete and simple exercises in order to become mindful. The first exercise on mindful breathing is: Breathing in--I know I am breathing in. Breathing out--I know I am breathing out. You can reduce the length of the sentence to one word. In. Out. While you are breathing in, you just recognize that this is your in breath, and you use the word, in. And you are wholly concentrated on your in breath. Nothing else.
You become your in breath. You're not thinking of anything. You're not thinking of the past, of the future, of your projects. You release everything. You just follow your in breath, and you become one with your in breath. And the energy of mindfulness is generated together with the energy of concentration.
------------------------------------
Anger. There's a seed of anger in every one of us. There is also a seed of fear, a seed of despair. And when the seed of anger manifests, we should know how to recognize it, how to embrace it, and how to bring [ourselves] relief. When the seed of fear manifests itself as energy in the upper level of our consciousness, we should be able to recognize it, to embrace it tenderly, and to transform it. And the agent of transformation and healing is called mindfulness.
*****
Mindfulness is another kind of energy that is in us in the form of a seed also. If we know how to practice mindful breathing, mindful walking, mindful smiling, then we should be able to touch the seed of mindfulness in us and transform it into a zone of energy. And with that energy of mindfulness, we can recognize our anger, our fear, our despair. We practice recognizing and embracing.
When a mother working in the kitchen hears the cries of her baby, she puts anything she is holding down and goes to the room of the baby, picks the baby up and holds the baby dearly in her arms. We do exactly the same thing when the seed of anger and fear manifest in us; our fear, our anger is our baby. Let us not try to suppress and to fight our fear and our anger. Let us recognize its presence; let us embrace it tenderly like a mother embracing her baby.
When a mother embraces her baby, the energy of tenderness begins to penetrate into the body of the baby. The mother does not know, yet, what is the cause of the suffering of the baby, but the fact that she is holding the baby tenderly can already help. The energy of tenderness and compassion in a mother begins to penetrate into the body of the baby, and the baby gets some relief right away. The baby may stop crying. And if the mother knows how to continue the practice of holding the baby mindfully, tenderly, she will be able to discover the cause of the suffering of the baby.
*****
When the seed of anger is watered, when the seed of fear is watered, whether by yourself or by another person or by the mass media--because the mass media in this country has watered a lot the seed of anger and fear in us--we should know how to recognize, embrace and bring relief to our anger and our fear.
The attitude is the attitude of non-duality, non-violence. Our fear, our anger are not our enemies; they are us. We have to treat our fear, our anger in a most non-violent way, the most non-dualistic way, like we are treating our own baby. So if you are a good practitioner of meditation, you will know exactly what to do when the seed of anger is watered and begins to manifest in the upper level of your consciousness. With the practice of mindful breathing or mindful walking, you generate the energy of mindfulness, and exactly with that energy, you can recognize the energy of anger, of fear in you.
Anger is… energy number one. By practicing mindful breathing or mindful walking, we generate the energy number two: the energy of mindfulness. We call it in Buddhist terms: mindfulness of anger. Mindfulness is always mindfulness of something. When you drink your water mindfully, that is called mindfulness of drinking. When you eat mindfully, that is called mindfulness of eating. When you breathe mindfully, in and out, that is called mindfulness of breathing. When you walk mindfully, it is called mindfulness of walking.
So, when you recognize your anger, embrace your anger tenderly with that energy of mindfulness, it is called mindfulness of anger, mindfulness of despair, mindfulness of fear. We should be able to learn and help the young people to learn how to do it. It's very important.
The Buddha offers us very concrete and simple exercises in order to become mindful. The first exercise on mindful breathing is: Breathing in--I know I am breathing in. Breathing out--I know I am breathing out. You can reduce the length of the sentence to one word. In. Out. While you are breathing in, you just recognize that this is your in breath, and you use the word, in. And you are wholly concentrated on your in breath. Nothing else.
You become your in breath. You're not thinking of anything. You're not thinking of the past, of the future, of your projects. You release everything. You just follow your in breath, and you become one with your in breath. And the energy of mindfulness is generated together with the energy of concentration.
September 23, 2021
5 stars because it's a life changer. Like Pema Chodren's books Thich's all say more or less the same thing, but it's what you need to hear over and over again every day for the rest of your life in as many different ways as possible if you're trying to get through aging, infirmity, disease, and death and keep your head above water. We have no ground under our feet. No point in trying to find it in all the desperate ways we do because there isn't any. The only thing you can do is keep breathing. When the bastards get you down, when the world is unfixable, when you're maddeningly frustrated and furiously angry, when you've lost the thing you loved the most, when your heart is broken, don't push the pain away, don't cover it up with something else, don't keep assuming that if you only try hard enough long enough you'll be happy some day. It's right here right now. It's not a desperate settling for misery. It's not 7 highly effective habits. It's not self improvement because you don't need improvement. It's life, and it's as simple and as hard as breathing no matter what.
January 23, 2010
I read this faster than I really should have. This is more a book about spiritual practice and I read through much of it today. Obviously, I should have approached it with a greater patience--and oh, there's some irony there--but I needed to get it back to the library before heading out of town.
One part that struck me, though, was when Hanh talked about how neutral feelings and sensations can become pleasurable sensations when given the proper consideration. I'll quote:
"If we don't know how to deal with or manage our neutral feeling, it will turn into an unpleasant feeling. . . . Every neutral feeling, when held in mindfulness, will become a pleasant feeling."
He gives the example of having the unpleasant feeling of a toothache, and that the absence of that unpleasant feeling, when following soon after the presence of it, becomes a pleasant sensation. But that absence of feeling, far removed from your last toothache, will simply be a neutral feeling.
This isn't an earth shattering concept, but it is one that's often hard to remember. Neutral can be positive or it can be negative, depending on how you approach it. Good to keep in mind.
One part that struck me, though, was when Hanh talked about how neutral feelings and sensations can become pleasurable sensations when given the proper consideration. I'll quote:
"If we don't know how to deal with or manage our neutral feeling, it will turn into an unpleasant feeling. . . . Every neutral feeling, when held in mindfulness, will become a pleasant feeling."
He gives the example of having the unpleasant feeling of a toothache, and that the absence of that unpleasant feeling, when following soon after the presence of it, becomes a pleasant sensation. But that absence of feeling, far removed from your last toothache, will simply be a neutral feeling.
This isn't an earth shattering concept, but it is one that's often hard to remember. Neutral can be positive or it can be negative, depending on how you approach it. Good to keep in mind.
September 19, 2024
wonderful book to read over and over again :)
February 24, 2025
Kinda mid as far as Buddhist books but still fantastic ofc! Just a little sutra heavy a bit of a drag but nonetheless glad I read!
August 5, 2019
When you go to a farmer's market, you might look around see a lot of fruit and vegetables. You could know them by their characteristics - this one is sweet, this one requires a lot of preparation before eating, this one is ripe, this one is rotten, and so on. But all you know is what fruit is there, and what it is like. Perhaps you imagine in your mind someone picking a seed from a bag, planting it in the soil, providing that spot with water, fertilizer, and sunlight, and then caring for the plant until a fruit is grown, and so on.
In this book, Thay invites the reader to go from one who is just casually aware of the fruits of life and to investigate it in depth. Through a foundation in mindfulness of the breath, he guides the reader through different exercises to become aware of how our minds work, from seeds in our consciousness to the fruit of our feelings, actions, and words.
Other than being a general guide to Buddhist meditation that can bring about calm and insight, he also makes a handful of claims about the veracity of suttas and the nature of practice. For example, he takes the position that while jhana states can be healing, they are not essential to the path. He discusses this only quickly, so anyone interested in a more in-depth analysis of jhana should look for other books.
I would consider this a good book for someone who has been introduced to meditation and wondering how time on the cushion is expanded beyond "pay attention to the breath".
In this book, Thay invites the reader to go from one who is just casually aware of the fruits of life and to investigate it in depth. Through a foundation in mindfulness of the breath, he guides the reader through different exercises to become aware of how our minds work, from seeds in our consciousness to the fruit of our feelings, actions, and words.
Other than being a general guide to Buddhist meditation that can bring about calm and insight, he also makes a handful of claims about the veracity of suttas and the nature of practice. For example, he takes the position that while jhana states can be healing, they are not essential to the path. He discusses this only quickly, so anyone interested in a more in-depth analysis of jhana should look for other books.
I would consider this a good book for someone who has been introduced to meditation and wondering how time on the cushion is expanded beyond "pay attention to the breath".
January 20, 2014
In a decade of Buddhist study, practice, and reading, Thich Nhat Hanh's commentary on the Sutra of the Four Establishments of Mindfulness is perhaps the best, most comprehensive, and most simple yet profound instruction on the importance of mindfulness in Buddhist practice, what mindfulness is, and how to appropriately and most beneficially put it in to practice.
November 21, 2009
This great Sutra, I hope, will help me become more aware of the inner wounds and scars that keep me from enjoying the present moment.
August 9, 2025
Excellent book written by one of my favorite authors, scholars and teachers, the late Thich Nhat Hanh. There are the sutras on the four establishments of mindfulness, mindfulness exercises with a detailed explanation of the why's and how's and his observations and conclusions, which are excellent. I think this book would be most beneficial to those who are adept at a practice, not for the novice. Although, he writes beautifully and intelligently, he is also extremely thoughtful and easy to understand, it would be a great addition to ones practice.
" we must remember that love is none other than understanding"
" we must remember that love is none other than understanding"
November 30, 2025
📍A gentle guide to healing your inner world. ♥️
A peaceful and insightful book that teaches how mindfulness can transform the way we handle pain, emotions, and everyday stress.
Author explains deep ideas in simple, comforting language that makes healing feel approachable.
Anyone who feels overwhelmed, anxious, or emotionally stuck will benefit from this book.
It’s perfect for people wanting a gentle introduction to mindfulness, or those already on a healing journey who want deeper guidance.
If you’re looking for calm, clarity, or a way to reconnect with yourself, this book is a beautiful companion.
A peaceful and insightful book that teaches how mindfulness can transform the way we handle pain, emotions, and everyday stress.
Author explains deep ideas in simple, comforting language that makes healing feel approachable.
Anyone who feels overwhelmed, anxious, or emotionally stuck will benefit from this book.
It’s perfect for people wanting a gentle introduction to mindfulness, or those already on a healing journey who want deeper guidance.
If you’re looking for calm, clarity, or a way to reconnect with yourself, this book is a beautiful companion.
December 1, 2025
"Transformation and Healing: Sutra on the Four Establishments of Mindfulness" by Thich Nhat Hanh presents an accessible interpretation of the Satipatthana Sutta, offering a practical guide to mindfulness, compassion, and inner peace. The book juxtaposes traditional Buddhist commentary with reflections on modern struggles, focusing on the Four Foundations of Mindfulness: body, feelings, mind, and objects of mind. Nhat Hanh emphasizes deep observation and understanding as the means to healing, using clear and poetic language. The work serves as both a spiritual manual and an introspective tool, encouraging readers to live mindfully and transform suffering into insight and joy.
February 1, 2019
"Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy."
The book has been translated into oversimplified English. Any reader won't feel connected to the book because of the translation. Although, establishments are covered in the best way possible by the translator.
The book is more about living a life based on observation and mindfulness. Awareness has been defined as the key ingredient in making a healthy and happy life.
The book has been translated into oversimplified English. Any reader won't feel connected to the book because of the translation. Although, establishments are covered in the best way possible by the translator.
The book is more about living a life based on observation and mindfulness. Awareness has been defined as the key ingredient in making a healthy and happy life.
April 27, 2021
Thich Knat Hahn did a remarkable job explaining mindfulness and how to implement this practice into your daily life.
Mindfulness is the basis for Buddhism, and I loved reading about the power it can have in one’s life.
I strongly recommend this book to anyone looking to further their understanding of how to live a mindful life, and I will continue doing my best.
Mindfulness is the basis for Buddhism, and I loved reading about the power it can have in one’s life.
I strongly recommend this book to anyone looking to further their understanding of how to live a mindful life, and I will continue doing my best.
February 17, 2024
Thich Nhat Hanh has a very special gift. He takes a millennia-old sutra and translates it into the language of the 21st century, making it not only understandable, but also relevant and applicable to our modern day lives. A must read for those who wonder how to live in peace, freedom and happiness (and as it so happens in tune with the Buddhist teachings).
November 19, 2025
Almost everything is a repeat of what I had read in another earlier work, with the exception of the mindfulness on the various stages in the deterioration of a corpse. Emphasis in this book is again on breathing.
June 10, 2018
Very well conducted text on Satipatthana Sutta, providing a comparative analysis of a direct Pali version and all other (later) versions (i.e. later Chinese version).
February 28, 2019
Un testo fondamentale per chi si vuole avvicinare, o già pratica, la meditazione.
December 13, 2020
A good analysis of the Sutra accompanied by Thich's unique story telling style, in this book, sometimes distracting and verbose but always great to read.
February 22, 2021
Thay is a very congenial guide through this important sutra.
Highly recommended.
Highly recommended.
November 23, 2021
Un libro utilissimo per chi approccia alla meditazione, anche se a tratti l'ho trovato troppo ripetitivo e quindi noioso.
September 10, 2022
Kinh người áo trắng
September 9, 2024
It’s a masterpiece!
Actually I don’t really know how to evaluate a book like this but if you want to become more mindful and/or understand mindfulness better, I highly recommend.
Actually I don’t really know how to evaluate a book like this but if you want to become more mindful and/or understand mindfulness better, I highly recommend.
October 29, 2025
Honestly, overall a good takeaway messed in repetitive writing
December 20, 2022
Un livre que je recommande pour voir la vie sans peurs. Surtout quand on est confronté avec le deuil, la mort et la douleur. Il faut être par contre dans un état calme et concentré pour assimiler la sagesse de ces enseignements. Il m'a apporté beaucoup de réconfort face à notre mortalité. Une belle leçon de vie.
February 19, 2017
A must read for students of mindfulness.
A deep teaching on mindfulness from Zen master Thich Nhat Hanh, which illuminates this practice as the heart of Buddhism, practiced in still meditation and all the rest of life. As always, Thich Nhat Hanh writes for all walks of life. You need not be a Buddhist per se to take away great wisdom from his words.
A deep teaching on mindfulness from Zen master Thich Nhat Hanh, which illuminates this practice as the heart of Buddhism, practiced in still meditation and all the rest of life. As always, Thich Nhat Hanh writes for all walks of life. You need not be a Buddhist per se to take away great wisdom from his words.
February 12, 2014
If everyone read and applied the teachings in this book, the world would be a very very different place. These practices don't require that you accept any religious dogma, nor do they require that you reject whatever you may currently believe about God or the soul. Rather, they provide a set of techniques, things you can actually do, and try out for yourself. Those that try these things out, almost universally conclude that they are happier, more joyful, and more content afterwards.
This book is for everyone. I highly recommend it. Whatever your religious beliefs are, this will make you better.
This book is for everyone. I highly recommend it. Whatever your religious beliefs are, this will make you better.
December 26, 2014
He talks about how many people confuse desire or wants with happiness. He also speaks on the great awareness of practice of being aware of your body mind feelings and thoughts. It was especially enlightning for me was the distinction between happy unhappy and neutral feelings or thought . He goes on to state that most of our feelings and thoughts are neutral not happy or unhappy but rather neutral. And if we can be mindful of our neutral feelings we can transform them into happy feelings and beneficial thoughts. If we are unaware of our neutral feelings then they usually turn into discomfort.
May 15, 2014
A very easy read. Actually, I've read this book three times. (I don't get to this site often enough to update my reading list) However, every time I read this book, I discover something new in the process of of healing transformation. The mindfulness of the four establishments, help you maintain present awareness. Beautiful as are all the Thich Nhat Hanh books I've read thus far.
January 22, 2014
One of the best books I've read. I wouldn't say it was for beginners. A more advanced book. Probably hit it just right in that it showed me things I was ready to see. Helped me take the next step in making my practice more active. Great discussion of how to use meditation to look deeply and transform your suffering.
Displaying 1 - 30 of 40 reviews