“Expecta­tions can become goals, which only get in the way of the experience we are having in this moment.”

“In this way, little by little , moment by moment, life can slip by without us being fully here for it. Always preoccupied with getting somewhere else, we are hardly ever where we actually are and attentive to what is actually unfolding in this moment.”

“Being mindful means that we suspend judgment for a time, set aside our immediate goals for the future, and take in the present moment as it is rather than as we would like it to be.”

“When we stop trying to force pleasant feelings, they are freer to emerge on their own . When we stop trying to resist unpleasant feelings, we may find that they can drift away by themselves . When we stop trying to make something happen, a whole world of fresh and unanticipated experiences may become accessible to us.”

“We simply have to learn how to skillfully get out of our own way. Getting out of our own way allows the deep reservoirs of peace and happiness within us to reveal themselves so we may gain more ready access to them.”

“If we have been depressed before, a low mood can become easier and easier to trigger over time, because each time it returns, the thoughts, fe elings , body sensations, and behaviors that accompany it form stronger and stronger connections to each other. Eventually, any one element can trigger depression by itself.”

“Get out of our heads and learn to experience the world directly, experientially, without the relentless commentary of our thoughts. We might just open ourselves up to the limitless possibilities for happiness that life has to offer us .”