“We use mindfulness to observe the way we cling to pleasant experiences & push away unpleasant ones.”

“Mindfulness helps us get better at seeing the difference between what’s happening and the stories we tell ourselves about what’s happening, stories that get in the way of direct experience. Often such stories treat a fleeting state of mind as if it were our entire and permanent self.”

“When we practice metta, we open continuously to the truth of our actual experience, changing our relationship to life.”

“The art of concentration is a continual letting go. We let go of what is inessential or distracting. We let go of a thought or a feeling, not because we are afraid of it or because we can’t bear to acknowledge it as a part of our experience; but, because it is UNNECESSARY.”

“As we practice meditation, we get used to stillness and eventually are able to makefriends with the quietness of our sensations.”

“Mindfulness isn't difficult, we just need to remember to do it.”

“The mind thinks thoughts that we don't plan. It's not as if we say, 'At 9:10 I'm going to be filled with self-hatred.”