1. Your presence can be carried with you wherever you go. Appreciate the small moments. There are few joys in life that equal a good conversation, a good read, a good walk, a good hug, a good smile, or a good deep breath.
2. Worry is the biggest enemy of the present moment. It does nothing but steal your joy and keep you very busy doing absolutely nothing at all.
3. The problem is rarely the problem. The problem is often the incredible amount of overthinking you’re doing with the problem. Let it go and be free.
4. The more anger toward the past you carry in your heart, the less capable you are of loving the present. And remember, letting go isn’t about having the ability to forget the past – it’s about having the wisdom and strength to embrace the present.
5. Paradise is not a place – it’s a state of mind. Whenever the grass looks greener on the other side… Stop staring, stop comparing, stop complaining, and start watering the grass you’re standing on.
6. What separates mindful privilege from empty entitlement is gratitude. A mindful heart is a grateful one – it doesn’t take things for granted. And the greatest gift of this gratitude is that the more grateful you are, the more mindful you become.
7. The secret to happiness is not always in doing what you like, but in mindfully liking whatever you do. Be present with each step, do your very best, and let go of the rest. There is always, always, always some reason to be grateful and some interesting lesson to learn along the way.
8. The most fundamental lapse of mindfulness – the most common harm we do to ourselves – is to practice ignorance by not having the courage and the respect to slow down and look at ourselves honestly and gently.
9. In order to understand the world, we have to turn away from it on occasion. Sometimes we simply need to distance ourselves to see things clearly again. It’s important to remember that downtime, rest, and play are productive too.
10. You should sit quietly for fifteen minutes every day to gather your thoughts, unless you’re too busy, in which case you should sit for an hour. Remember this. The world is as we are inside. What we think, we see, and we ultimately become. So gather and choose your thoughts wisely. Think how you want to live.
11. At times, you have to say “no” to good things to be able to say “yes” to important things. You can’t do it all. Be mindful and choose wisely.
12. The best gift you can give someone is the purity of your full attention. Just be present with them and pay attention to the little things. Do so and you will discover the best in both yourself and them.