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- Sit comfortably
- Gently close your eyes
- Bring attention to your nostrils
- As you inhale, note the subtle flow of cool air entering your nostrils
- As you exhale, note that the air passing out of you is warmer
- Breathe naturally
- If your mind begins to drift and thoughts enter, gently acknowledge that you became distracted and bring your attention back to the cool/warm air entering and exiting
-Victor M Parachin, Sit a Bit
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Having good friends is like being equipped with a powerful auxiliary engine. When we encounter a steep hill or an obstacle, we can encourage each other and find the strength to keep pressing forward." -Daisaku Ikeda
Buddhist teachers are universal in stressing that the company we keep, that the people we choose as friends, is vitally important. The technical term for good companions is "sattva" or "sattvic" people. This is an individual whose thoughts, words and actions are guided and infused with light, compassion, insight, wisdom, and emotional-spiritual intelligence.
-Victor M Parachin, Buddhist Wisdom for Beginners
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Consider developing your own gathas for your own specific needs. Let your creativity flow as you do this. You can also write gathas for a friend who is hurting or sick. For example, should you have a friend who is facing a life-threatening illness, you might offer your friend a gatha that could be used at the beginning of each day: "This new day is a precious gift. I have the opportunity to live this day in a way that will bring, peace, joy and contentment to myself and to everyone I encounter."
-Victor M Parachin, Eastern Wisdom for Western Minds
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Unlike a mantra, which is always the same, gathas can be as different as the need or issue before you. Other ways to use gathas can include common daily events such as:
- Eating: "I am grateful for this meal and will consume it mindfully, appreciatively."
- Exercising: "I am grateful for the gift of my body. I will treat it with respect, giving it the activity it needs to remain healthy and strong."
- Listening: "My friend needs me to hear him/her. I remain open, receptive and nonjudgmental."
- Working: "My work allows me to feed, shelter and clothe myself and my family. I am thankful and will offer my best on the job."
- Driving: "As I commute and drive, I do so with care and compassion for others on the road."
-Victor M Parachin, Eastern Wisdom for Western Minds
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The word gatha refers to a short statement that can be recited during the day in order to better focus the mind. In Buddhist communities, a gatha is often a short verse from their sutras (scriptures). . . . However, a gatha does not need to come from a sacred scripture. . . . You can write your own to meet your own specific needs and situations. . . . 
- When feeling anxious, breathe in and say "Calmness in." As you exhale, say "Anxiety out." Repeat the phrase, combined with your breath, as many times as necessary. . . . 
- When feeling fear, breathe in, saying "Courage in." As you exhale, say "Fear out." . . . 
- When feeling stressed, follow the same pattern with your breath: "Peace in; stress out."
-Victor Parachin, ​Eastern Wisdom for Western Minds
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Each evening at the Zen Mountain Monastery in New York these words are changed prior to a period of meditation:

Let me respectfully remind you,
Life and death are of supreme importance.
Time swiftly passes by and opportunities are lost,
Each of us should strive to awaken . . . awaken
Take heed.
Do not squander your life.
-Victor M Parachin, Think Like the Buddha
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Before beginning this meditation, remember to take a few deep inhalations and exhalations and then return to normal breathing. 
Healthy am I
Happy am I
Holy am I
Whole am I
-Victor M Parachin, Sit a Bit
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"What is the best way to live" is a question of great interest in Buddhism. The answer is direct and simple involving four related approaches.
First, focus on the present moment. . . . Rather than lament the past or fret about the future, live wisely and intentionally in the present.
Secondly, focus on your own life. Make time to grow and evolve spiritually. . . .
Thirdly, focus on those who come under your influence. . . . Offer them support, kindness, encouragement, love and compassion. . . .
Fourthly, focus on being of benefit to the wider community. Dedicate yourself to improving the welfare and happiness of all beings.
-Victor M Parachin, Buddhist Wisdom for Beginners
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Empathy is one of the most valuable amotions we can cultivate. To be a person of empathy requires having both wisdom and courage. Unlike mere sentimentality, which is more about being nice, polite, and pleasing, empathy calls upon our deepest insight and strengths so that we can reach out and touch and transform those who are hurting. Change and healing can take place in the wounded only when they sense that we understand and feel their truth. Such is the power of empathy. 

Who in your social and professional circle is hurting today? What can you say or do that will make a difference?
-Victor M Parachin, Eastern Wisdom for Western Minds
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It's easy to say "yes" to life when everything is easy, comfortable, good. However, the challenge emerges the moment life becomes rough. When things go wrong, don't go wrong with them: maintain the right mind, the right thoughts, the right words and the right actions. For example:
- If a relationship ends, watch the tendency to wallow in anger. . . .
- If you are betrayed by a good friend, resist the resentment that can rule your life. . . . 
Whenever things go wrong, pause, take a deep breath, consider all possibilities and begin to move forward. 
-Victor M Parachin, Think Like the Buddha

Victor M. Parachin ... 

a Vedic educator, yoga instructor, Buddhist meditation teacher and author of a dozen books. Buy his books at amazon or your local bookstore. Sadly, Victor passed away in August 2025, but his blog continues. Janet Parachin, his partner of 45 years, shares quotes from his books and articles each week. 

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