In the process of deeply accepting our own inner experience, instead of being identified with a story of a limited self, we realize the compassion and wakefulness that is our essence.

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.

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.

Just come into stillness. Have your intention be to relax with the breath. That will begin to set in motion a habit that will start to train the mind.

The two wings of mindfulness and kindness will begin to open the heart to more connection with our world.

Feelings and stories of unworthiness and shame are perhaps the most binding element in the trance of fear. When we believe something is wrong with us, we are convinced we are in danger. Our shame fuels ongoing fear, and our fear fuels more shame. The very fact that we feel fear seems to prove that we are broken or incapable. When we are trapped in trance, being fearful and bad seem to define who we are. The anxiety in our body, the stories, the ways we make excuses, withdraw or lash out—these become to us the self that is most real.

I don't believe I'm bad, and I do believe I'm good.