We can find true refuge within our own hearts and minds-right here, right now, in the midst of our moment-to-momen t lives.

With mindfulness training we are able to recognize when we get lost in our mental dramas, and bring a kind and nonreactive presence to the feelings that accompany them.

As I noticed feelings and thoughts appear and disappear, it became increasingly clear that they were just coming and going on their own. . . . There was no sense of a self owning them.

The trance of unworthiness keeps the sweetness of belonging out of reach. The path to "the sweetness of belonging," is acceptance - acceptance of ourselves and acceptance of others without judgment.

The way to develop the habit of savoring is to pause when something is beautiful and good and catches our attention - the sound of rain, the look of the night sky - the glow in a child's eyes, or when we witness some kindness. Pause... then totally immerse in the experience of savoring it.

By regarding ourselves with kindness, we begin to dissolve the identity of an isolated, deficient self. This creates the grounds for including others in an unconditionally loving heart.

No matter what feeling comes up - numbness, irritability, shame - if I let it arise and play itself through, I naturally open into wakefulness and care.