If our mind wanders 100 times during a period of formal practice, then we simply, and good-naturedly, bring it back 100 times.

Our breathing is with us wherever we go. No matter what we are doing, feeling, or experiencing. It is always available to help us reconnect our attention to the present moment.

To pay attention to the here and now, we need intention, not force.

We can learn to observe our thoughts – and our feelings, for that matter – as experiences that come and go in the mind.

Mindfulness is not paying more attention but paying attention differently and more wisely – with the whole mind and heart, using the full resources of the body and its senses.

Mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and non-judgementally to things as they are.

Mindfulness is about observation without criticism; being compassionate with yourself.

Contemplative practice teaches us how to be with our thoughts courageously and attentively, yet free ourselves from the negative side effects of thinking.

The root of wisdom lies in observing our own mind.  – Gönpawa (11th century)

Attending to the small things in front of us becomes a way of self-renewal and self-refreshment.

If we look very carefully, we realize that after our basic needs have been met, what we really want are certain mind states.

The Dalai Lama’s ability to focus on what has been enriching about life in exile rather than all that has been lost has allowed him to go beyond sadness, grief and even despair.

By putting our attention on the things we are grateful for, we can shift how much time we spend in sadness and how quickly we return to joy.

You can tune into your breathing for brief moments throughout the day, and in that way, bring greater awareness to your life unfolding in whatever circumstances you find yourself.

Deep listening is the essence of mindfulness – a cultivating of intimacy with your own life unfolding, as if it really mattered. And it does.

Mindfulness is awareness, cultivated by paying attention in a sustained and particular way: on purpose, in the present moment, and non-judgementally.

Mindfulness is sometimes described as an affectionate attention.

Mindfulness develops bare attention, discernment, clear seeing, and thus wisdom.

The objects of attention are not as important as the attending itself.

Mindfulness is: paying attention, on purpose, in the present moment, and non-judgementally.

When I drink a glass of water, I invest one hundred percent of myself in drinking it. You should train yourself to live every moment of your daily life like that.

Sitting meditation is a way for us to return home and give full attention and care to ourselves.

When you pay attention to your in-breath and out-breath, you bring yourself home to the present moment, to the here and the now, and you are in touch with life.

Paying attention to our in-breath and out-breath brings our mind back to our body. And suddenly we are there, fully present in the here and the now.