There is just this moment. We are not trying to improve or to get anywhere else.

This is something called "walking meditation." The goal is to learn to be aware of each and every movement and feeling. I know it seems ridiculous, but it does change the way you experience walking.

See for yourself whether letting go when a part of you really wants to hold on doesn't bring a deeper satisfaction than clinging.

When your alarm goes off and you jump out of bed, what is the nature of the mind in that moment? Are you already like, "oh my God," your calendar pops into your mind and you're driven already, or can you take a moment and just lie in bed and just feel your body breathing. And remember, "oh yeah, brand new day and I'm still alive." So, I get out of bed with awareness, brush my teeth with awareness. When you're in the shower next time check and see if you're in the shower.

Concentration is a cornerstone of mindfulness practice. Your mindfulness will only be as robust as the capacity of your mind to be calm and stable. Without calmness, the mirror of mindfulness will have an agitated and choppy surface and will not be able to reflect things with any accuracy.

Patience is a form of wisdom. It demonstrates that we understand and accept the fact that sometimes things must unfold in their own time.

The awareness is not part of the darkness or the pain; it holds the pain, and knows it, so it has to be more fundamental, and closer to what is healthy and strong and golden within you.