The essence of practice is always the same: instead of falling prey to a chain reaction of revenge or self-hatred, we gradually learn to catch the emotional reaction and drop the story lines.

Patience takes courage. It is not an ideal state of calm. In fact, when we practice patience we will see our agitation far more clearly.

To cultivate equanimity we practice catching ourselves when we feel attraction or aversion, before it hardens into grasping or negativity.

Appreciate everything, even the ordinary... Especially the ordinary.

It's a transformative experience to simply pause instead of immediately filling up space.

Openness doesn’t come from resisting our fears but rather from getting to know them well.

When people are hurting, what they really need is someone who is fully there for them - not someone who is condescending or officious. The only way for you to be there for them is by facing your fear or anger, whatever feelings cause you to shut down.