Jon Kabat-Zinn - Wherever You Go, There You Are (1994)

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We must be willing to encounter darkness and despair when they come up and face them, over and over again if need be, without running away or numbing ourselves in the thousands of ways we conjure up to avoid the unavoidable.

Jon Kabat-Zinn
We call the effort to cultivate our ability to be in the present moment 'practice' or 'meditation practice.'

Jon Kabat-Zinn
Practice sharing the fullness of your being, your best self, your enthusiasm, your vitality, your spirit, your trust, your openness, above all, your presence. Share it with yourself, with your family, with the world.

Jon Kabat-Zinn
Life on earth is a whole, yet it expresses itself in unique time-bound bodies, microscopic or visible, plant or animal, extinct or living. So there can be no one place to be. There can be no one way to be, no one way to practice, no one way to learn, no one way to love, no one way to grow or to heal, no one way to live, no one way to feel, no one thing to know or be known. The particulars count.

Jon Kabat-Zinn
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.

Jon Kabat-Zinn
So, in meditation practice, the best way to get somewhere is to let go of trying to get anywhere at all.

Jon Kabat-Zinn
Voluntary simplicity means going fewer places in one day rather than more, seeing less so I can see more, doing less so I can do more, acquiring less so I can have more.

Jon Kabat-Zinn
Meditation is simply about being yourself and knowing something about who that is. It is about coming to realize that you are on a path whether you like it or not, namely, the path that is your life. Meditation may help us see that this path we call our life has direction; that it is always unfolding, moment by moment; and that what happens now, in this moment, influences what happens next.

Jon Kabat-Zinn
If we hope to go anywhere or develop ourselves in any way, we can only step from where we are standing. If we don't really know where we are standing... We may only go in circles...

Jon Kabat-Zinn
Just watch this moment, without trying to change it at all. What is happening? What do you feel? What do you see? What do you hear?

Jon Kabat-Zinn
Intelligence is the door to freedom and alert attention is the mother of intelligence.

Jon Kabat-Zinn
Mindfulness means paying attention in a particular way: on purpose, in the present moment, and non-judgmentally.

Jon Kabat-Zinn
Awareness is not the same as thought. It lies beyond thinking, although it makes no use of thinking, honoring it's value and it's power. Awareness is more like a vessel which can hold and contain our thinking, helping us to see and know our thought as thought rather than getting caught up in them as reality.

Jon Kabat-Zinn
Karma is often wrongly confused with the notion of a fixed destiny. It is more like an accumulation of tendencies that can lock us into particular behavior patterns, which themselves result in further accumulations of tendencies of a similar nature... But is is not necessary to be a prisoner of old karma.

Jon Kabat-Zinn
But when we start to focus in on what our own mind is up to, for instance, it is not unusual to quickly go unconscious again, to fall back into an automatic-pilot mode of unawareness. These lapses in awareness are frequently caused by an eddy of dissatisfaction with what we are seeing or feeling in that moment, out of which springs a desire for something to be different, for things to change.

Jon Kabat-Zinn
Look at other people and ask yourself if you are really seeing them or just your thoughts about them.... Without knowing it, we are coloring everything, putting our spin on it all.

Jon Kabat-Zinn
Wherever you go, there you are. Whatever you wind up doing, that's what you've wound up doing. Whatever you are thinking right now, that's what's on your mind. Whatever has happened to you, it has already happened. The important question is, "how are you going to handle it?"
.... Like it or not, this moment is all we really have to work with.

Jon Kabat-Zinn
A lot of harm has come in all eras from people attached to one view of 'spiritual' truth.

Jon Kabat-Zinn
The funny thing about stopping is that as soon as you do it, here you are.

Jon Kabat-Zinn
But you cannot have harmony without a commitment to ethical behavior. It's the fence that keeps out the goats that will eat all the young shoots in your garden.

Jon Kabat-Zinn
"What is my job on the planet?" is one question we might do well to ask ourselves over and over again. Otherwise, we may wind up doing somebody else's job and not even know it. And what's more, that somebody else might be a figment of our own imagination, and maybe a prisoner of it as well.

Jon Kabat-Zinn
Discipline provides a constancy which is independent of what kind of day you had yesterday and what kind of day you anticipate today.

Jon Kabat-Zinn
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.

Jon Kabat-Zinn
Non-doing has nothing to do with being indolent or passive. Quite the contrary. It takes great courage and energy to cultivate non-doing, both in stillness and in activity. Nor is it easy to make a special time for non-doing and to keep at it in the face of everything in our lives which needs to be done.

Jon Kabat-Zinn
Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.

Jon Kabat-Zinn