Allow your attention to gently alight on your belly, as if you were coming upon a shy animal sunning itself on a tree stump in a clearing in the forest. Feel your belly rise or expand gently on the inbreath, and fall or recede on the outbreath.

Meditation is really a non-doing. It is the only human endeavor I know of being where you already are.

Mindfulness meditation is the embrace of any and all mind states in awareness, without preferring one to another.

You can't stop the waves, but you can learn to surf.

We must be willing to encounter darkness and despair when they come up and face them, over and over again if need be, without running away or numbing ourselves in the thousands of ways we conjure up to avoid the unavoidable.

Perhaps the most "spiritual" thing any of us can do is simply to look through our own eyes, see with eyes of wholeness, and act with integrity and kindness.

Simply put, mindfulness is moment-to-moment non-judgmental awareness.