Practicing Mindfulness with the GASHHO Meditation App Video

Hello!
Nice to meet you. My name is Matsumoto, and I am in charge of creating blog content.
Thank you for always taking the time to read!

In this post, I will share my personal experience of watching a sutra chanting video available on the GASHHO meditation app and then continuing with five minutes of mindfulness meditation (breathing techniques). I will also introduce a simple mindfulness breathing method that can be done in just five minutes, making you think, "Mindfulness meditation is this easy!"

What is Mindfulness?

Simply put, mindfulness is a state of consciously focusing on "this present moment"—being fully aware of your mind and body as they are. The term "mindfulness" is an English translation of the Buddhist concept "sati," which in Japanese is translated as "awareness" (気づき).

We humans have a natural tendency to unconsciously focus on the past or future.
We regret past events that cannot be changed, worry about the uncertainties of the future, or get caught up in baseless thoughts that fill our minds. As a result, we lose sight of what is happening right in front of us, becoming absent-minded and distracted.

Mindfulness serves as a form of self-care, helping us break free from the constant stream of thoughts in our minds and restore balance to both the brain and heart.

But why is it so important to "focus on this present moment"?
The answer lies in the way our brain functions.

DMN (Default Mode Network)

The Default Mode Network (DMN) refers to the brain's functional network that becomes active unconsciously.

It is said to consume about 60% to 80% of the brain’s energy and is a natural phenomenon that occurs in our minds.

According to a study conducted by the U.S. National Science Foundation in 2005, humans think between 12,000 and 60,000 thoughts per day. Furthermore, about 80% of those thoughts are the same as the previous day's, and nearly 80% of them are negative. Surprising, isn't it?

When the DMN is overly active, we become trapped in regrets about the past, anxieties about the future, and unconscious thoughts that arise on their own. As a result, we may experience persistent fatigue despite resting or find it difficult to concentrate on the tasks at hand.

The Benefits of Mindfulness

Mindfulness brings a variety of positive effects to both our minds and bodies.

By observing reality without judgment—without labeling things as good or bad—and sharpening our five senses to focus on "this present moment," our concentration and attention improve, allowing us to notice things in daily life that we previously overlooked.

When we feel fulfilled in "this present moment," we are less likely to be overwhelmed by anxiety or irritation. This leads to a state of inner peace and tranquility—a truly mindful state.

Here are some benefits that mindfulness can bring to the mind and body:

・Reduces anxiety and stress (builds resilience)
・Improves concentration
・Enhances self-awareness (self-awareness skills)
・Helps alleviate various types of pain
・May contribute to lowering blood pressure
・Improves sleep quality

Watching a Sutra Chanting Video and Practicing a Five-Minute Breathing Exercise

After watching a sutra chanting video, I tried practicing a five-minute mindfulness breathing exercise.

First, I would like to introduce the video.

This valuable chanting video is supervised by Kongosanmaiin, a temple on Mount Koya, which is recognized as a UNESCO World Heritage Site.

Normally, during a chanting ceremony, we can only see the practitioners from behind. This is often the case at memorial services and funerals as well.

However, in the video I am introducing, you can observe the chanting ceremony from a position where the face of the officiant is visible. You can see their facial expressions and the intricate rituals performed before the chanting begins, such as the way they handle their prayer beads and their hand movements. These are usually not visible, making it a rare and fascinating experience that draws you in with deep focus.

Although I did not understand what was being chanted or its meaning, I found myself listening more attentively, wondering about the words. I also became absorbed in watching the irregular movements of the incense smoke. Before I knew it, I realized I was fully immersed in mindfulness.

This is the crucial point.

"Intentionally directing awareness to the present moment, observing without judgment, and perceiving without attachment."

According to the Japanese Society of Mindfulness, mindfulness is defined as "intentionally directing awareness to the present moment, observing without judgment, and perceiving without attachment."

The video I introduced is about 30 minutes long, so some people may feel that it is a bit lengthy.

You might find yourself losing focus, feeling bored, or even thinking about stopping the video. Thoughts such as "What should I make for dinner?" or "I need to go shopping" may arise.

But that’s perfectly fine. Simply acknowledge each thought and emotion that comes up and accept them as they are. If you start feeling drowsy, you might even try lying down and closing your eyes.

The important thing is to stay aware of "this very moment" and observe it mindfully.

How to Practice Mindfulness Meditation (Breathing Technique)

I would like to introduce the five-minute mindfulness meditation method that I practiced.

I practiced this mindfulness breathing technique not only after watching the video but also whenever I felt unsettled. Let’s go through it together.

1. Sit with Proper Posture

First, find a quiet place where you can be alone. There is no need to assume a specific posture like traditional Zen meditation. The key is to sit with a straight back, keeping your center of gravity aligned over your sitting bones for stability.

You can sit cross-legged or in a half-lotus position, where only one foot rests on the opposite thigh. Once you find a stable sitting posture, place both hands on your knees with your palms facing upward.

If sitting cross-legged is difficult, you can sit on a chair instead. Keep your knees slightly apart and your feet flat on the floor. Make sure your ears, shoulders, and hips are vertically aligned, with your navel positioned directly below your nose. Be mindful not to overarch your lower back.

Next, gently sway your body from side to side. Gradually reduce the movement until you feel evenly balanced. This helps distribute your weight evenly and find a stable sitting position.

2. Focus Your Awareness on Your Breath (Breathing Meditation)

Relax your arms and shoulders, ensuring your posture is natural and comfortable. The most important thing is not to control your breathing.

Imagine the air entering through your nose, passing through your windpipe, and filling your lungs.

Simply observe how your body moves with each breath—your abdomen expanding and contracting, your shoulders gently rising and falling. Try to become fully aware of the sensation, thinking, "I am inhaling now" and "I am exhaling now."

3. Acknowledge Thoughts and Emotions Without Chasing Them, Then Return to the Breath

During mindfulness meditation, your attention may wander.

The first step is to recognize that your mind naturally drifts from one thought to another.

When distractions arise, simply acknowledge them—"I just thought about this"—and gently return to your breath.

It’s important not to blame yourself for losing focus or to get caught up in your thoughts and emotions. Even if your mind strays, calmly and neutrally bring your awareness back to your breathing.

Practicing Mindfulness Breathing at a Relaxed Pace

When I decided to practice mindfulness breathing, I didn’t want it to feel like an obligation or a source of stress. So, I took a relaxed approach, telling myself, "No pressure—if I can't do it, that's okay."

I couldn’t do it every day, but whenever I had time, I practiced a five-minute mindfulness breathing exercise after watching the sutra chanting videos available on the meditation app GASHHO.

I also turned to mindfulness breathing during moments of frustration—when I felt overwhelmed by parenting and housework, when I was exhausted from constantly tidying up only to see the room get messy again, and when irritation started building up. Before my anger could explode, I made a conscious effort to pause and practice mindfulness breathing.

Personal Benefits I Noticed Within a Month

Fairly early on, I personally noticed two significant benefits:

・Improved concentration
・Better sleep quality

I work from home as a writer, and my ability to focus drastically improved. Before starting mindfulness breathing, I used to get caught up in distracting thoughts all the time, constantly chasing after them. But now, while thoughts still arise, I’ve become much better at shifting my focus back to the task at hand.

I was also surprised at how much my sleep quality improved. I’ve never been someone who sleeps soundly through the night—I used to wake up every 2–3 hours, leading to inevitable daytime drowsiness.

But within less than a month, I started sleeping through the night more often. Now that I’m in my 40s, I’ve come to truly appreciate the importance of good sleep.

Getting a full night’s rest is so important! It promotes skin regeneration, enhances immunity, boosts focus, and even helps with fat burning. There’s nothing but benefits!

The Effects I Feel After Six Months

Now that I’ve been practicing mindfulness breathing for over six months, the biggest change I’ve noticed is "I don’t get irritated as easily."

I have a child in daycare, and honestly, I feel like I’ve become much more patient. I’m even proud of myself for how much my "ability to wait" has improved. This may also be thanks to the better sleep I’m getting.

I’ve also noticed that my breathing has become deeper. I used to have shallow breathing, which often made me feel short of breath and unwell. But now, I find that I naturally breathe deeply most of the time.

Of course, there are still moments when my breathing feels off. But when I notice it, I make a point to take a deep breath and reset.

The more I practice mindfulness breathing, the more aware I become of even the subtlest changes in my body and mind.

Rather than reacting with frustration, I want to have other options—to handle things flexibly. Because, let’s be honest, there are times when we later realize "I really didn’t need to get angry about that." (Sigh…)

The Benefits of Listening to Sutra Chanting

Sutras are collections of important teachings that Buddha shared with his disciples, and it is said that there are as many as 84,000 of them.

Have you ever found yourself dozing off while listening to sutra chanting during a funeral or memorial service? In fact, research has shown that listening to sutras increases alpha waves, which are associated with relaxation and concentration. This means sutra chanting can offer the following benefits:

・Reduces stress
・Boosts immunity
・Improves sleep quality

These are the same benefits that come from achieving a mindful state—being fully present in the moment. Combining sutra chanting with mindfulness practice may even create a synergistic effect, enhancing the positive impact on both mind and body.

Introduction to the Meditation App GASHHO

For those who are interested in meditation but do not know where to start, or feel hesitant about attending an introductory course, many meditation apps are now available worldwide that allow you to begin easily from the comfort of your home.

The meditation app "GASHHO" introduced here was developed with a strong commitment to delivering the best content to users, without any compromise.

With this app, you can listen to talks and lectures by esteemed monks from renowned temples designated as World Heritage Sites. In addition, it offers a variety of rich content, including:

(Note: Currently, the content is provided by Kongosanmai-in, a special temple of Mount Koya.)

・Rare video footage of temples that are seldom made public
・Beneficial stories and casual conversations
・Short sessions to help reduce stress
・Mental health improvement
・The ability to make offerings to temples as a token of gratitude

For those who want to start meditation, this app provides the opportunity to learn from scratch and practice, listen to lectures, and experience Buddhist sutras in a way that is not available elsewhere.

Furthermore, some people may find it difficult to visit a temple due to various circumstances. Even from a distance, this app allows you to experience the charm of temples and feel a closer connection to them.

There is a term called "Yōhai" (remote worship), which means that even when you are far away, you can connect with the temple by sincerely bringing your hands together in prayer. Your heartfelt intentions will surely be conveyed.

Experience a Comfortable Daily Life with Mindfulness Breathing at Your Own Pace

This time, I have shared the personal effects I have felt from practicing mindfulness breathing.

Mindfulness is the state of focusing on "this very moment," fully aware of your mind and body as they are, rather than dwelling on the past or worrying about the future.

If your heart is fulfilled in "this very moment," you will no longer be swayed by anxiety or anger.

Why not start mindfulness breathing for just five minutes a day?

While results vary from person to person, one immediate benefit that many experience is improved sleep quality.

When practicing mindfulness breathing, you may wonder about the correct posture or breathing techniques. However, what matters most is finding what feels comfortable for you.

Additionally, listening to Buddhist sutras has benefits such as reducing stress and boosting immunity. Instead of only listening to sutras separately, another method is to practice mindfulness breathing while listening to them.

If practicing mindfulness breathing leaves you feeling refreshed and at ease, I would be delighted.

Thank you very much for reading until the end.