Hi Friend, Welcome to this free guide to the art of mindful living. I’m Melli, I’m a mindfulness teacher but first and foremost, a mindfulness practitioner. You can find out more about me here. You’ll find in these pages a comprehensive guide to meditation and the art of mindful living. It will help you get started with meditation, plus it has lots of tips on how to integrate mindfulness into your life, work and relationships. My hope is this gift brings you more calm, clarity and fulfilment in your life. Remember you also have five different meditation audios as part of this gift pack. Some are great for a daily practice such as the breath meditation and other can help you through difficult moments or help you make more mindful decisions. Enjoy! Oh and if you have any questions feel free to ask me on my Facebook page. I am always happy to help : ) Warmly, Melli

In This Guide You Will Find How to Practice Mindfulness in Five Simple Steps 8 11 Ways to Bring More Mindfulness into Your Life Today 11 The Eight Essential Foundations of Mindfulness 16 Nine Tips on Setting up a Successful Meditation Practice 22 Five Surprising Ways Mindfulness Boosts Your Health 26 Research Shows That Mindfulness is the Secret to Happiness 20 The Many Names For Mindfulness 31 Four-Step Formula to Bring ‘Mini-Meditations’ Into Your Day 32 How to Practice Walking Meditation 34 The Biggest Obstacle to Mindful Living 37

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What is Mindfulness? (And What Does It Mean to You?) Have you ever driven your car somewhere and arrived at your destination only to realise you remember nothing about your journey? Or started eating a packet of chips and then suddenly noticed all you had left in your hands was an empty packet? Most of us have! These are some common examples of ‘mindlessness’ —a state we also often refer to as being on ‘autopilot.’ When we slip into autopilot (and research shows that the average person is in autopilot 47% of the time ) our attention is absorbed in our wandering minds and we are not really ‘present’ in our own lives. Some teachers talk about autopilot as being a dreamlike state because in that mode we’re simply not fully ‘there’ in that moment. In this busy, hyper-connected world we live in, it’s all too easy to lose ourselves in autopilot for much of the day…. every day. Living this way we often fail to notice the beauty of life, fail to hear what our bodies are telling us and we all too often become stuck in mechanical conditioned ways of thinking and living that may be harmful to ourselves or others. On autopilot we tend to get lost in ‘doing’ so we find ourselves constantly striving and struggling and ‘getting stuff done’ instead of really living. We also become vulnerable to anxiety, stress, depression and reactivity. Research shows, in fact, that the more our minds wander, the less happy we are ( 1 ) . What Is Mindfulness?

Mindfulness is the opposite of mindlessness. It means waking up out of autopilot and ‘taking the steering wheel’ of our attention again.

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We practice mindfulness by maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations and the surrounding environment. Mindfulness also involves non-judgment, meaning that we pay attention to our thoughts and feelings with the attitude of an impartial witness—without believing them or taking them personally. Jon Kabat-Zinn defines mindfulness as: “Paying attention; On purpose, in the present moment, and non-judgmentally.” I like this definition because it allows us to see exactly what the components of mindfulness are. Through this definition, Jon shows us that there are three specific ways in which our attention ‘shifts gears’ when we practice mindfulness. Firstly our attention is held… 1. On Purpose

Mindfulness involves the conscious and deliberate direction of our attention. When we’re on autopilot our attention is being swept up by a never ending (and not always positive) current of thought processes but when we’re mindful we ‘wake up’ and step out of that current, placing attention where we choose . Another way of saying ‘on purpose’ is consciously. We are living more consciously, more awake, more fully ourselves when we pay attention in this way. Secondly our attention is immersed… 2. In The Present Moment

If we leave it to it’s own devices our mind habitually wanders away from the present moment. It constantly gets caught up in the replaying the past and the projecting into the future. In other words, we’re very rarely fully present in the moment. Mindful attention, however, is completely engaged in the present moment experience—the here and now. We let go of the tension caused by wanting things to be different, the tension of constantly wanting more, and instead we accept the present moment as it is.

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And third, our attention is held… 3. Non-judgmentally

When practicing mindfulness we’re not aiming to control or suppress or stop our thoughts. We simply aim to pay attention to our experiences as they arise without judging or labelling them in any way. Mindfulness then allows us to become the watcher of sense perceptions, thoughts and emotions as they arise without getting caught up in them and being swept away in their current. Becoming the watcher in this way, we’re less likely to mechanically play out old habitual ways of thinking and living. It opens up a new freedom and choice in our lives. How Do You Practice Mindfulness?

There are two forms of mindfulness practice. The first is the formal practice of mindfulness, which is commonly referred to as meditation. A meditation practice is commonly done sitting, usually with eyes closed, but can also be done lying down or even walking. Some meditation practices also involve mantra (sound) or movement. The informal practice is the rest of your life! You see, anything we do in daily life with full awareness can be said to be mindfulness practice. You can do the dishes mindfully, wait at the traffic lights or go for your morning walk mindfully. Any routine activity can be made into a mindfulness practice when you bring your full attention to it. What Can Mindfulness Do For You?

Thanks to research and exposure from the media, mindfulness is no longer hidden in ancient spiritual texts, monasteries and ashrams. Today, it is practiced by millions of people the world over. It is now being taught in schools, in workplaces, in hospitals and in homes all over the world. As people continue to discover for themselves the incredible benefits of living mindfully, the interest continues to skyrocket.

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There is now a huge body of research on the benefits of mindfulness. Here are some of the proven ways that mindfulness can benefit you…

● Mindfulness reduces stress, anxiety and other destructive emotions ( 2 ) . (Mindfulness actually shrinks the brain’s ‘fight or flight’ centre, the amygdala. This primal region of the brain, associated with fear and emotion, is involved in the initiation of the body’s response to stress; this is the part of the brain responsible for so many destructive emotions like fear, unhappiness and anger) ( 3 ) .

● Mindfulness reduces depression (clinical trials are showing that mindfulness is

as effective as medication with no side effects!) ( 4 ) .

● Mindfulness reduces insomnia ( 4 ) , increases your sense of wellbeing ( 1 ) , reduces lethargy and increases energy both mentally and physically.

● Mindfulness is also very effective for pain management ( 5 ) .

● Mindfulness sharpens your memory ( 6 ) and increases your focus and

attention ( 7 ) .

● Mindfulness improves your emotional and social intelligence and develops your empathy and compassion ( 8 ) . It is also shown to improve relationships ( 9 ) .

● Mindfulness improves health and boosts immunity ( 10 ) . In fact, mindfulness is

shown to have beneficial effects on many serious illnesses such as cancer and heart disease ( 11 ) .

● Mindfulness creates clearer, more focused thinking and improves efficiency at

work and at home ( 6 ) .

● Mindfulness improves confidence and emotional resilience ( 12 ) .

● Mindfulness reduces compulsive and addictive tendencies ( 13 ) and has also been shown to work better than any diet for effective long-term weight loss ( 14 ) .

● Mindfulness turns out to also be the single most important determining factor in

whether or not you will be happy in your life (once your survival needs are met).

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In other words, the more mindful you are the happier you are ( 1 ) .

Mindfulness can literally transform your entire world from the inside out and for the millions of mindfulness practitioners around the world it’s doing just that! If you haven’t already, why not find out for yourself, the first hand, what it’s all about? You might just discover the most incredible and wonderful surprise. That everything you’ve been searching for ‘out there’—feelings of fulfilment, peace and wholeness—have been within you all along.

References (1) Harvard Gazette: Wandering mind not a happy mind (2) A multi-method examination of the effects of mindfulness on stress attribution, coping and emotional well-being (3) Baer, R.A., Smith, G.T., Hopkins, J.K., Kreitemeyer, J. & Toney, L. (2006), ‘Using self-report assessment methods to explore facets of mindfulness’, Assessment, 13, pp. 27-45. (4) Greater good research digest: Mindfulness better than antidepressants (5) Mindfulness based stress reduction clinical trial for insomnia (6) Mindfulness improves cognition including working memory study (7) Mindfulness improves attentional control and focus study (8) Mindfulness develops compassion and empathy study (9) Mindfulness improves relationships study (10) Mindfulness and immunity study (11) Effects on mindfulness on heart disease study (12) Mindfulness and resilience (13) Mindfulness as a treatment for addiction (14) Mindfulness, weight loss and treatment of obesity

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How to Practice Mindfulness in Five Simple Steps Mindfulness is a very simple yet profound form of meditation. It invites us to be fully present in the moment and embody a kind of equanimity towards what is unfolding, both inside ourselves and out. It’s been shown to reduce stress and improve the quality of your life. If you are wondering how to practice mindfulness, it’s not really complicated. The following guidelines (and this free audio) can get you started. 1. Setting Up Right

First, find a place in your home where you can be undisturbed for a while. Preferably some place reasonably quiet. You may want to use a timer, so that you can set aside a certain amount of time for your practice. 10-15 minutes is sufficient to begin with. Take a seat either on a chair, on a cushion on the floor, or a meditation stool. You don’t have to sit cross-legged on the floor like the images you may have seen in magazines but you can if it’s comfortable for you. Establish a posture with an upright spine and the crown of the head extending towards the ceiling. You want to avoid slumping, but you don’t want unnecessary tension either. Find a way of sitting that feels alert and yet steady but not tense. Place your hands on the knees, palms facing downward. Or in another position of your choosing that is comfortable. If the constraints of your body prevent you from sitting in this way, then simply find a position you can stay in for this time. When you’ve found your posture, lightly close your eyes. 2. Focus on the Breath

Mindfulness can be established in various ways, but a typical (and very powerful) method is breath awareness. To practice this way now, take the focus of your attention to the sensations of the breath moving in your body. There is no need to change or control the breath in any way. The body has been breathing for you since the day you were born so continue to let it breathe as you simply feel into the sensations of breath in your body. Noticing how these sensations constantly change and move. Staying with the awareness of these sensations in your body as they unfold in the present moment.

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3. Keep Coming Back to the Breath

After focusing on your breath for a time you will likely find that the mind has a mind of its own! It may frequently wander off on thinking about various concerns, worries, anticipation and random thoughts. This is a normal part of the practice (you haven’t failed). As soon as you notice that the mind has wandered, simply bring your attention back to feeling your breath. Aim to do this ‘bringing back’ with a kindly warm attitude. Don’t judge yourself if you find that you forget about your breathing. This is natural. Return your awareness to the breath, as many times as you have to. 4. Allow the Practice to Unfold

As you practice mindfulness, try to drop any expectations about how you think it should be and simply allow your experience to be as you find it. For example, many people have the idea that they should in a state of relaxation or bliss when they practice mindfulness. Others think that their minds should go completely quiet. This is not the case. Mindfulness is simply about being fully present with what it is arising, moment by moment, breath by breath, without wanting it to be different. You may find different thoughts and feelings come up at various times. There is no need to try to suppress, fight or push away anything. Simply notice what is arising and (with that kindly non-judging attitude) come back to the breath. Having a sense of letting the present moment be as it is, letting yourself be as you are, as you continue to follow the sensations of your breathing. 5. Taking it With You

If you are using a timer or app, this will alert you when your session is over. Otherwise, you can simply open your eyes when the time seems right. Take a moment to notice how you’re feeling and any potential effects of your practice before you stretch and move and go about your daily activities again. As you make the transition back into daily life, see if you can have a sense of taking mindfulness with you. The same awareness you cultivated while following the breath can be with you while you do the dishes, cook, travel to work and wait in line at the grocery store. It’s certainly natural, in this busy modern world that we live in, to lose track of your awareness throughout the day. However, in any moment you can always take a few

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mindful breaths to bring you back to yourself and the miracle of life unfolding in the present moment. If you practice mindfulness on a regular basis, you will find it easier and easier to remain aware and awake no matter what you are doing. If you’d like some guidance as you practice, go ahead and use this free audio. This five-step process can help you to begin your mindfulness practice.

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11 Ways to Bring More Mindfulness Into Your Life Today One of the most common questions I’m asked these days is, “how can I bring more mindfulness into my everyday life?” So I’ll share the 11 strategies I find most effective and commonly use to infuse mindfulness into my whole day. I hope you try them out for yourself and experience first-hand the transformative power of mindful living. 1. One Minute of Mindfulness

You can introduce short ‘meditation minutes’ throughout your day. You will need a clock or timer for this exercise. Set the time for one minute. During this time, your task is to focus your entire attention on your breathing, and nothing else. You may practice with your eyes either open or closed. If you lose touch with breath and become lost in thought during this time, simply let go of the thought and gently bring attention back to the breath. Bring attention back as many times as you need to. Minute meditations can be a wonderful practice for times when your start to feel a little stressed or aggravated. 2. Mindful Listening—An Act of Love

When listening to another person we are often there in body, but not fully present. Very often, we are not focusing on listening to them; we are caught up in our own mind chatter. We judge what they are saying, mentally agreeing or disagreeing, or we think about what we want to say next. Next time you’re with a loved one or co-worker, try using your time as an exercise in mindfulness. Don’t just hear their words; really listen to what they’re saying. Focus all of your attention on the other person. You’ll be amazed at the power of listening; it’s an act of love and kindness. People appreciate it deeply when you truly listen to them. You’ll also find that they’ll listen to you more fully when you speak.

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3. Transformational ‘Chores’

Turn your ordinary household tasks into mindfulness sessions. For many of us, housework takes up quite a good portion of our lives. Instead of thinking of it as just a boring chore, the task can become a mindfulness ritual. The next time you have to prepare dinner or do the laundry, focus all of your awareness on the task at hand, in the present moment. Aim to be fully engaged in what you are doing and not caught up in mind chatter or just rushing to the end of your task. For instance, if doing the laundry, as you fold the clothes, don’t rush through it simply ‘getting it done’. Notice the feel and textures of the fabrics–how fresh they smell. Pay attention to the patterns and colours and the way they are affected by the light of the room. Make folding into a sort of yoga practice and move with mindfulness, attentive to each fold. In this way, every little act becomes a sacred ritual. It keeps you in tune with the moment, with yourself, your space and even the world around you—all functioning in harmony. 4. Eating With Awareness

Eating mindfully can help you reclaim the pleasure of food. So many of us have become out of touch with this, one of life’s most simple and wonderful pleasures. Mindful eating has been shown to aid weight loss and have aided healthy digestion. When you sit for your meal, turn off all distractions and focus on your immediate experience. Before you begin to eat, pause. Look at your food, take notice of the scent. When you eat take small bites and eat slowly. Be fully present in the moment with your experience. 5. Slow Down!

Our culture is one of business, effort, deadlines, striving and achieving. The information age has us racing through life at a pace that would make our forefathers’ heads spin— but are we happier? Many of us rarely allow ourselves to slow down and be fully present for the precious moments of our lives, and we’re short-changing our lives living like that. Physically slowing down helps us to mentally slow down. We get more pleasure out of life when we slow down like this. Take some time out to eat a meal and really connect with your family (with the TV off!).

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Walk barefoot on the grass, enjoying the sensation. Take time to connect with a customer instead of ‘selling’ to them. Do one thing at a time and be there, fully. 6. One Thing at a Time

For a couple of decades now, the catch phrase has been ‘multitasking’. Some people boast of their multitasking abilities on their resumes or at job interviews, others do it among friends and family as they talk about the things they try to get done in a day. There is a myth that multitasking make us more productive; in reality, it drains us faster. Trying to spread our attention so thin and keep up with so many things makes us more prone to mistakes. We’re not more productive; we’re just busier, both mentally and physically, exhausting ourselves needlessly. Try changing your focus to doing just one thing at a time. Take on each task with full awareness, one by one. When mindfully doing a task, you’re less prone to rushing, mistakes or forgetting details. You’ll find you can be more efficient with the task, and finish it without feeling worn out or tense. When your ‘doing’ simply be there fully, with all of your attention, for each moment of it. Remember—life is not a to-do list. It’s meant to be enjoyed! 7. ‘Watch’ The Mind

Through self-observation, mindfulness automatically streams into your life. The moment you realise you are not being mindful—you are mindful! You have stepped out of the continuous mental dialogue of the mind and are now the observer. You are now watching the mind instead of being swept up in its current. Any time you watch thoughts, you are being mindful. Start listening to the voice in your head as often as you can, especially any repetitive thought patterns. As you listen, aim to do so an impartial witness. You’ll soon realise, “there is the voice, and here I am listening to it. I am not the mind.” The key is this—don’t believe your thoughts. Don’t take them all that seriously. Watch them, question them. In this way, thoughts are conditioned, reactive ways of living and thinking lose their hold over you. You no longer have to play them out. 8. Nothing Time

Living in a culture where idleness is frowned on has made many of us forget how to be still and do nothing at all. The mentality has been ingrained in us that screams, do, do,

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do! Go, go, go! The idea of sitting and doing nothing can be so foreign to us, it makes many feel uncomfortable—guilty, even. We don’t have to be doing all the time, though. Take some nothing time each day. Even if it’s just five minutes, sit for that five minutes and do… nothing. Sit silently in a favourite chair or in a sunny spot outside. If possible without mobile phones, beepers or other distractions near you. Become still. Bring your full awareness into the present moment and to your sensory perceptions. All that exists for you is the here and now. You may be amazed at how pleasurable and satisfying it is just to ‘be’—how much taking five minutes from your day will give back to your life. 9. Mindful Walking

Walking can give you a chance to spend time being mindful without taking any extra time from your day. Whether you’re walking around your neighborhood, from the car to the store or through the hallways at work, you can turn it into a meditative exercise. Before even rising out of your chair, turn your attention to your intent to walk mindfully. Rise and allow yourself to become aware of the sensation of standing. Put your attention on your body. Pause, take one conscious breath. Begin to move your feet. If possible you can walk slowly and deliberately to aid you in your practice. Notice how the floor feels under your feet, how your clothes feel swishing around your body. Pay attention to the details in your surroundings—the architecture of the building, the plants you are passing, and the birds singing in the trees. Be present in your here in and now experience. Aim to be there for every step.

“Walk as if you are kissing the Earth with your feet.” ~ Thich Nhat Hanh

10. Come to Your Senses

The essence of mindfulness is the ability to let go of the mind’s noisy, compulsive chatter and to touch deeply the stillness that lies underneath. To be mindful is to be in a state where you’re highly alert and not ‘lost’ in thinking.

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To access the state you can use your senses. Wherever you are and whatever you’re doing give your senses your fullest attention. You can turn any moment into a mindfulness practice by this method. Whatever you sense, go into it fully. Explore the world with your senses. Visually observe details of your environment, such as the curve or a tree branch or the arch of a doorway or the play of light in the room you are in. Be fully engrossed in the looking but without mental labelling of any kind. Look with ‘bare awareness’. As you go about your day be mindful of the feel of sun on your skin or the wind in your hair when you leave the house. Be mindful of the softness of a chair, or the smoothness of a stone. Take a breath and put your focus on what scents you’re taking in. To be fully engaged in sense perception like this draws attention into the moment and out of all that mental noise. It brings a sense of fresh aliveness and wonder into our day. 11. Urge Surfing

Sometimes we have urges, cravings, impulses—addictions even. These can actually be transformed into a wonderful ‘wake up call’ into mindfulness. The next time you feel an urge, know that you don’t have to fight it; you don’t have to follow or give into it either. You can simply be there to observe it with mindful awareness. This technique is sometimes referred to as urge surfing. Urges ebb and flow, just like waves. With urge surfing, we bring awareness into the urge itself—how it feels in the body, in the moment. We simply acknowledge we are having an urge and we allow it to be there without getting caught up in the thoughts about it. In this way we ride it out instead of pushing the urge away or following it. If a sensation of craving comes to you or you notice yourself having impulsive thoughts—see if you can firstly simply acknowledge their presence, “oh I’m feeling a craving for chocolate”. Observe it directly, as an impartial witness. Notice if the craving has a physical sensation in the body. Note if you are having ‘wanting’ thoughts. See them for what they are—just thoughts. Aim to remain ‘present’ for the duration of the wave which usually only lasts maximum of 30 minutes.

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Each time you successfully surf an urge, you make it easier to do so next time. Urge surfing can, with practice, liberate you from addictive and compulsive behaviours while bringing the benefits of mindfulness into your life even more. I hope these 11 tips give you as much joy as they give me!

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The Eight Essential Foundations of Mindfulness When building a house, the foundation is a crucial element. Without a stable foundation, all your hard work is at risk of cracking and crumbling down around you. In mindfulness the attitude that you bring to your practice is your necessary foundation. Get this part right and you can build your ability to relax, find mental clarity and abide in inner peace. These eight foundations will create a strong stable foundation in your mindfulness practice. 1. Non-judging

In mindfulness practice, aim to develop the attitude of an impartial witness to your experiences. If you spend some time paying attention to the thoughts that dart in and out of your mind all day, you may be surprised to see just how often you pass judgment about things, people and situations. The mind tries to sort and file everything into neat compartments. I like, I dislike, I want, I am, he is, she is, good, bad and so on. It does all this quickly and automatically, so flash judgments about all that we encounter become habitual, even automatic. Often, we’re not even aware we’re doing it, but this unyielding flow of judgmental thoughts makes it difficult to find any peace within ourselves. To experience mindfulness, you need to become aware of the mind’s habit of judging and step back from it. Suspend judgments, labels and categorising. What does that mean? It means we simply see our judging thoughts as just that—thoughts. We don’t have to believe them or buy into them and we don’t take them all that seriously. 2. Patience

If a young child finds a cocoon, he may be tempted to try to break it open in his eagerness to see the butterfly emerge.

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An adult though, knows not to touch the cocoon. He knows it can’t help the butterfly—and in fact, it will sabotage its transformation. The adult knows that the wise action is to have patience. To let things unfold in their own way, in their own time. With patience, the butterfly will eventually emerge. Likewise, with patience, your mindfulness practice will improve in time. There is no need to try to force it or rush it; we can simply allow the process of any kind of improvement to unfold. There is no hurry to get anywhere or achieve anything— there is no goal or finish line ‘out there’ in the future. The goal is to be fully present, in the moment and to be fully engaged in only whatever is presenting itself in the here and now. Any idea of striving for some future goal will only impede your practice. You may have come to mindfulness practice in the hopes to achieve certain results (like more happiness or health), but let go of these desires during your practice and simply allow this moment and where you’re at to be enough. 3. Beginner’s Mind

Too often we let our thinking and beliefs about what we ‘know’ prevent us from seeing things as they really are. If you’ve ever caught yourself tuning someone out while they were talking because you were already sure you knew better, then you know that attitude. You’re sure you’re right, so you’re really not giving their point of view a chance. As they speak, instead of paying attention to their words, you’re forming your counter-argument. We’ve all done it, and when we’re doing this we’re not open. We’re rigid and closed-off. In contrast, a beginner’s mind is open and receptive, willing to experience everything as if it were the first time. It does not try to guess what the other person is going to say or assume it already knows better. It reserves judgment. Try this next time you find yourself wanting to judge what someone is telling you: listen and think, “hmmmmm, isn’t that interesting?” Likewise, when cultivating a beginner’s mind with our own thoughts and experiences, it opens us to beauty and richness of the present moment. When being mindful, ‘listen’ with an open mind, free of expectations of what you think is supposed to happen. Allow yourself to experience what presents itself as if it were the first time, without expectations of what it should be like.

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“For things to reveal themselves to us, we need to be ready to

abandon our views about them.” ~ Thich Nhat Hanh, Being Peace

4. Non-Doing

Normally, we go through our daily lives and everything has a purpose. We do things to accomplish something, to get something or to go somewhere. This attitude is bred into us from childhood— to do things purposefully and have an outcome—but in practicing mindfulness this attitude can be an obstacle. Mindfulness is unlike our other activities—it’s the opposite of doing. It’s non-doing. In a way it does take work and energy, but of a different kind. Mindfulness is simply being. Being with ourselves and being in the moment—with whatever arises. When you take time out to practice mindfulness and make plans like “I’m going to get more relaxed now”, “I’m going to manage my pain”, or “I’m going to be a happier because of this”, you’re already undermining the practice. You’ve already set goals and made plans, you’ve already determined what you should be doing or where you should be—which is telling yourself the present moment is not okay. When you’re practicing mindfulness it’s counter-productive to strive for any result in particular. See if you can let go of that subtle desire for a better future. Instead, you simply start focusing on this moment, and accepting this moment just as it is. 5. Acceptance

Acceptance is seeing things as they are in the present, and having an attitude of allowing life to be as it is. In mindfulness practice we cultivate acceptance by taking each moment as it comes and being with it fully. We try not to impose our ideas about what it should be, or what we should be feeling, or what should be happening. Instead, we are just open to whatever is. We accept it—as is—because it is the now. Having an attitude of acceptance in your daily living practice of mindfulness doesn’t mean you have to be passive. You can still take action or make changes. You just do it from a place of acceptance.

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For example, if your car breaks down on a deserted road you can resist what is happening. You can cry, scream it’s unfair, or you may begin to panic. You can slam doors and kick tires. The reality is this, though: you don’t have a problem—the car has a problem. The car is no longer moving. That’s what is. You also don’t have to resign yourself, sit down on the side of the road and do nothing. You can recognise fully that you want to have the car fixed and get to your destination. But you can narrow your life down to the moment; accept what is, and take action from there. Maybe you call the NRMA or flag down another car, but you do it from a place of allowing instead of resisting. During mindfulness or meditation practice, there may be all kinds of emotions, impulses and thoughts—both negative and positive. With an attitude of acceptance, you don’t resist them and you also do not cling to them. You allow them to be—whatever they may be. You’ll find that when you don’t resist impulses and feelings, they tend to subside more quickly. 6. Non-Attachment

Imagine if you were holding onto a large balloon that was being filled up with helium. As it grows, it threatens to lift you off your feet into the air. Your first instinct may be to hold the balloon tighter and resist the tug, but the only way to truly free yourself of the struggle is to let go. In mindfulness practice it’s essential to cultivate an attitude of non-attachment—the ability to simply let go of thoughts. As we pay more attention to what’s going on inside of our own heads, we begin to discover the mind often clings to, buys into and follows certain thoughts and feelings, or we may try to suppress or wrestle with them. In mindful awareness, aim to simply watch thoughts and objectively observe them. Non-attachment means neither resist nor cling to thoughts. Think of your thoughts and feelings like little clouds floating through the vast sky of your awareness. Observe them arising, floating through and then disappearing. There is no need to try to hold them back or control them. If you have trouble letting go of the thoughts, then observe your ‘non-letting go’. As we learn to no longer attach to thoughts or feelings, over time they lose their hold over us. That is, we are able to choose whether or not to ‘play them out’ or simply let them go.

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7. Curiosity

In your practice, aim to foster a sense of curiosity. How do you feel emotionally? What kind of thoughts are going through your head? What does your body feel like at the moment? What happens when you focus all your attention in the present moment? How does that change how you feel? When we were children, we had a natural curiosity about everything. Children are born scientists who aim to explore, question and understand what’s around them. Aim to take the attitude of a curious child. Note that this is a light and open attitude—not a serious or heavy one. For a wonderful mindfulness practice you can make it a habit to regularly ask yourself, “‘what’s going on inside me right now?” and then take a moment to truly tune into your state of mind, body and being. Whatever experience you notice, investigate it with a curious mind. Curiosity doesn’t condemn. It simply watches. 8. Present Moment Awareness

The secret of awakening into mindfulness is to be fully present in this moment and to unconditionally accept this moment as it is. That means to pay attention to only what is present now—just this breath, just this step, what you see and feel. Welcome this moment as it is—go into it deeply. Mindful awareness can only be realised in the now. Time is a source of enormous noise making activity in the mind. Take away time from the mind and it loses its hold over us and starts to become more still. Too often our minds have us caught up in planning for, and always looking for our fulfilment in the future. This idea that one day we’ll ‘make it’ when we get ‘there’ creates so much mental chatter. We’re always chasing a happiness that is just around the corner. When it comes to the past, the mind constantly brings up all our old conditioning and history, judgments and resentments regrets and the whole story of ‘me and my life’—also the source of much inner noise. You can drop all of that in an instant by becoming immersed in your present moment experience. Life is only ever happening in the now. Everything that’s going on, all of your experiences and thoughts and emotions are happening now. If you ignore the now, you are short changing your life. When practicing mindfulness—bring awareness to the

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present moment, whether walking, hugging a loved one, meditating or doing some mundane chore like the dishes. Because the great majority of our mind chatter is derived from thinking about the past and future, you may notice that the mind becomes very still and calm, yet very much alive, when you’re living in the present moment. After all, you can only exist in one moment at a time—why waste any of them?

“As soon as you honor the present moment, all unhappiness and

struggle dissolve, and life begins to flow with joy and ease. When you

act out the present-moment awareness, whatever you do becomes

imbued with a sense of quality, care, and love – even the most simple

action.” ~ Eckhart Tolle

I hope these tips help you to discover and deepen mindfulness in your own life!

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Nine Tips on Setting Up a Successful Meditation Practice Do you want to bring more mindfulness into your life? Introducing a regular meditation practice into your life is a great way to do just that. Here are nine tips to support you in integrating this powerful practice into your daily routine… 1. Seek Guidance

Meditation, although a fairly simple practice, doesn’t always come naturally. It’s the antithesis to how we’re conditioned to think and act in this busy day and age. A good, qualified instructor can be a huge benefit in helping you get started. For quality meditation practice, it’s essential to get the basic foundations of practice correct. Look for a workshop, class or retreat where you can ensure that experienced teachers will provide you with the basic information you need. A good coach will guide you through and answer questions. 2. Find the Right Fit

There is more than one way to meditate. If you’re thinking of setting up a long term regular home practice you may consider having a period of exploration into different types of meditation techniques before settling on your chosen practice. Different meditation types suit different types of people. You may enjoy mantra meditation, breath meditation or other types of seated practice. Yoga Nidra (body scan) is another wonderful and very popular form of relaxation and meditation. Then there are also movement meditations like tai chi, qigong and some types of yoga. Once you find your preferred meditation practice, stick with it for your daily routine to reap the benefits of consistency. 3. Stick to a Schedule

One of the biggest mistakes people make is to try to squeeze meditation into their day wherever they can. Other activities that pop up tend to take priority. Commit to a routine. Between 10-20 minutes per day to start with is recommended. Consistent, brief, daily sessions will garner better results than long, sporadic sessions.

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Once you practice with regularity, you can begin increasing the duration of your sessions if you choose. The beginning and end of the day are highly recommended as practice times. Morning has long been considered the optimum time for meditation. I also know many people who choose to meditate during lunch hour at work and swear by it. This may just be the most nourishing way to spend your break. Once you figure out what time of day and length of practice works best for you, enjoy it as part of your daily routine. 4. Your Meditation Environment

If possible, it is ideal to set up environment conducive to relaxation. Is there noise, clutter, bright humming lights or other distractions that may be counterproductive to your practice? In a pinch you can meditate anywhere, but part of establishing a routine is providing yourself with a favourable environment. Find a quiet spot and set up a special chair, mat or fluffy pillows to sit on. Consider enhancing the atmosphere with flowers, incense or candles. Set up your own little meditation retreat in your home or office—a small corner that promotes a mood of peace, harmony and comfort. 5. Eliminate Distractions

When you have family, roommates or co-workers afoot, distractions can be a problem. Be proactive to prevent them. Ask the people around you for the undisturbed time that you need. Additionally, silence your phones or hang a “do not disturb” sign on the door. No matter how hard you try, you won’t be able to silence the world. Unexpected and unwanted things will happen in life. A neighbour will decide to mow the lawn or an impatient driver may blare a car horn. You can’t control everything in the external world, but you can control your internal world. Develop an attitude of accepting the situation for what it is. Meditation can be a good practice ground for maintaining equanimity, focus and acceptance when things don’t go the way you planned. If disturbances occur, have a sense of allowing them to be there and then simply bring your attention back to your meditation. 6. Meditation Partners

It can be helpful to find a friend or group with whom to meditate. While we’re running around trying to fulfil our commitments to everything else in life, it can be hard to stick to the commitments we’ve made to ourselves.

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Meditation partners can provide you with the support and encouragement to keep on track; your commitment to friends or the group is insurance to help keep up your practice. Finding partners allows you to meet like-minded people and to share the experiences while helping to keep your practice fresh. Some people shy away from group meditation, fearing everything from distractions to feeling silly but group meditations seem to generate a deeper experience of practice for each individual. It is a phenomenon well known amongst meditators. They also provide an opportunity to share experience and grow together. 7. Take a Meditation Retreat

By going on a retreat, you can immerse yourself in meditation and mindfulness experience. This is a powerful way to experience the benefits of practice. This kind of consistency of practice in a short burst can be nothing short of life-changing. There are different types of meditation retreats just like there are different types of meditations. Retreats can vary in duration, from afternoon getaways to long trips lasting weeks or even months. The intensity of meditation can also vary, from a couple of beginner sessions per day to sessions that can be quite intensive and go on nearly all day. Explore the various options and find one that is suitable for your desire and ability level. Aim for something that may challenge, but will not overwhelm you. Ideally you want to come home feeling refreshed, light and at ease. There is no need to run a marathon if you’re only just starting out jogging! 8. Know your Reason Why

Most of us have a string of lost interests in our pasts. Something gets us fired up and we’re eager to jump in, only to find enthusiasm wane. The commitments that become a permanent fixture in our lives demonstrate our core values. The things we can take or leave fall by the wayside, but we won’t let go of something if it helps us with what we truly value in life. If you want your new meditation practice to stick, take stock of the reasons you’re doing it. What values will this practice touch on for you—health? Spirituality? Peace of Mind? Living life more fully and making your experiences richer? Stay connected with your ‘why’.

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9. Bring the Meditative Mentality Everywhere

The point of meditating is to bring about a greater degree of mindfulness, so that your entire life can be transformed. You don’t have to stop the world, dim the lights and close your eyes every time you feel you need a meditation. While a daily regime like this is beneficial, you can also bring that mentality into the more active parts of your day through mindfulness. No matter what the task, if you do it with focus and awareness, it’s a meditative experience. Turn your daily chores into a mindfulness practice simply by giving each moment of that activity your fullest attention. Put yourself in the present moment without making that activity a means to an end. If you are doing the dishes, take in the fullness of your sensory experience: the warmth of the water, the sound of the crackling bubbles, the contours and colours of the objects you’re cleaning. You can walk mindfully; instead of being lost in mental chatter, pay attention to each step, your breathing and surroundings. Be highly alert and engaged in what you are doing—and if the mind wanders bring it gently back to the moment and what your doing. As you practice mindfulness this way, your practice truly begins to transform your life. Through mindful living, meditation becomes much more than just a technique. It becomes a way of life.

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Five Surprising Ways Mindfulness Boosts Your Health Mindfulness used to be considered a fringe practice for hippies, new agers or religious extremists. For a long time, the average adult felt it had no place in mainstream society. Decade by decade, that line of thinking has been changing as hard scientific facts back up claims that mindfulness leads to better health, a better mind and a better life. 1. The Sympathetic Nervous System

They don’t call stress the ‘silent killer’ for nothing. Stress acts on the sympathetic nervous system, creating what is better known as the ‘flight or fight’ response ( 1 ) . Of course, this autonomic reaction has its place when there is an occasional threat to our wellbeing. The problem is that people are walking around with that response in action on a daily basis in reaction to life’s many challenges and problems. In the long run, this state can take a severe toll on your health. Mindfulness has been proven time and time again to decrease stress and its damaging effects on the body, helping you maintain inner equilibrium even in challenging times. 2. Disease Resistance

Harvard Medical School found that regular, long-term practitioners of mindfulness meditation and other relaxation exercises have increased amounts of active genes that fight serious diseases and disorders ( 2 ) . The effects of mindfulness practice have been shown to be extremely effective in also decreasing symptoms associated with these illnesses. In many trials, mindfulness was proven to be equally as effective as drug treatments. The added bonus being that these mindfulness meditation and relaxation techniques lacked the dangerous and uncomfortable side effects. When two groups were compared—those who practiced regular relaxation techniques, and those who didn’t—they found the people who engaged in meditative practices had more active genes that protected them from things like infertility, high blood pressure, arthritis, pain, inflammation and even cancer.

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Even more amazing was that, after the initial findings, those not practicing relaxation exercises were asked to begin practicing them every day. Within two months, significant changes occurred, increasing the disease resistance in this group as well. 3. Emotional Health

One thing that we just don’t give enough attention to these days is our emotional wellbeing. Many people out there are suffering from depression or anxiety, not to mention stress—and feel it’s just an unavoidable part of life. According to the Mayo Clinic ( 3 ) , our emotional wellbeing benefits greatly from the daily practice of mindfulness. It can help us gain a better perspective, manage stress, improve self-awareness, help us focus on the present and reduce negative emotions that can overwhelm us ( 4 ) . Considering the money our society collectively spends on therapy, chemical drugs and treatments, it almost seems absurd to overlook something as simple as a daily mindfulness practice. 4. Rewiring Your Brain Circuitry

One of the more astounding recent findings about meditation and mindfulness is that it can actually change the structure of the brain ( 5 ) . Britta Hölzel of Harvard Medical School led a study examining M.R.I. scans of people before and after mindfulness meditation. This gives us physical evidence that meditation increases the gray matter in the hippocampus, the part of the brain that is related to learning and memory. If one considers the significance of this finding in relation to the surges of learning disabilities, behavioural disorders and Attention Deficit Hyperactivity Disorder in recent decades, the potential of these findings may be monumental. Perhaps this is the key to learning why the brain activity in recent generations—overstimulated by electronics, multitasking and an increasingly busier lifestyle—is more and more debilitating than in the past. Perhaps such findings will teach us how such disorders can be corrected more with mindfulness techniques, rather than pouring chemical brain stimulants into people from early childhood.

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5. Healthier Outlook

One of the most overlooked benefits for mindfulness is simply that people who practice regularly tend to have a healthier outlook on life. This outlook enables people to really enjoy life, to be productive and reach their full potential. Mindfulness lets our minds rest so we don’t fixate on the negative or drudge up the pain of the past to relive it over and over. It expands our awareness so we can see the bigger picture in life; this helps us put our problems into perspective. It makes life more rich and satisfying. So many benefits to mindful living are continuously being revealed by scientific research, it seems we just can’t afford the skepticism anymore. But if you do remain skeptical, you don’t have to take anyone at their word. For only 20 minutes per day, you can find out for yourself just how much mindfulness can benefit your life. What have you got to lose?

References (1) Meditation: In Depth (2) Relax - it's good for you (3) Meditation: A simple, fast way to reduce stress (4) 15 Easy Ways To Relax Under 5 Minutes (#7 is Awesome) (5) How Meditation May Change the Brain

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Research Shows That Mindfulness Is the Secret to Happiness

Research is shedding light on the pursuit of happiness—and most of us have been looking in all the wrong places. It turns out, happiness is not found in external things at all, but is a power we hold within ourselves. Harvard researcher Matt Killingsworth created an app in attempts to answer the question “what makes us happy?” once and for all, and the results have been an eye-opener. According to Mr. Killingsworth’s data, we’re happiest when we are mindful of the moment, and we’re least happy when the mind is wandering. This study took a large sampling of 15,000 individuals. The sampling was diverse—it included people across the socio-economic stratosphere, of varying levels of education, age, occupation, incomes, marital status and across 80 countries. The premise was simple: throughout the day, at random times, participants were contacted through their phones and asked to rate their current happiness level, what activity they were involved in when the call came, and whether or not their mind was wandering from the activity. As it turned out, what made people happy had far less to do with what they were doing and significantly more to do with whether their attention was fully present in the moment. People who focused on their present moment experience (in other words, people who were being ‘mindful’) were significantly happier than people whose minds wandered away from the moment.

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You might assume that people who let their minds wander to happy thoughts would have been happy right? And it is true that people whose minds wandered to happy thoughts were slightly better off than those whose minds wandered to worries or regrets. But people letting their minds wander to pleasant things were still not as happy as people who kept their minds in the moment. Even if the activity at hand was deemed unpleasant, people were still happier when they engaged their attention fully in the now. There is plenty of previous research that supports Killingsworth’s findings. We know for instance, that money doesn’t make us happy. Studies have shown that as long as basic needs, such as food and shelter are met, additional wealth and material goods have little bearing on happiness ( 1 ) . Dr. Mihaly Csikszentmihalyi, leading authority on positive psychology, studied happiness extensively in the 1960s and came up with the same results as Killingsworth. He spoke of the peak state of human beings being a state he called ‘flow’. According to Killingsworth, the average person’s mind is wandering around 47% of our day—and when the mind wanders we don’t feel happy. Spending so much time with the mind wandering makes us vulnerable to depression, stress, anxiety and other negative emotions. As many people continue to seek external gratification as a source of happiness, their wandering minds are overlooked as the source of their discontent. This great study by Killingsworth supports the growing body of research on the powerful effects of mindfulness. The data shows us what wisdom traditions have long taught—that the keys to happiness—to true wellbeing and fulfilment—depend not on the external circumstances of our lives, but on the state of our minds and the quality of our consciousness. Want to know how to enter ‘flow'(aka mindfulness) anytime in four simple steps? Check this blog post on exactly that! Would you like to be part of Matt’s research and find out first hand what really makes you happy? Join ‘Track my Happiness’ here.

References (1) Does money correlate with happiness at a certain level?

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The Many Names for Mindfulness The word mindfulness has been used in the Buddhist tradition for thousands of years to describe the state of optimum wellbeing and fulfilment. Modern psychology has now adopted this term (and regularly references this state as the true cause of human happiness). But the Buddhists weren’t the only ones to discover this sacred state. Mindfulness has been known by many other names around the world in different cultures and time periods. Here are some you might recognise… Lao Tzu called it ‘the tao’. In the sacred yogic texts it is referred to as ‘sat-chit-ananda’ (being-consciousness-bliss). Modern spiritual teacher Eckhart Tolle calls it ‘being-ness’ or ‘presence’. St. Francis of Assisi called it ‘the peace that surpasses all understanding’. The Buddha also called it ‘awakening’. Athletes have a name for entering this state, they call it ‘the zone’ and the grandfather of positive psychology, Dr. Mihaly Csikszentmihalyi calls it ‘flow’ (the state of optimum human experience). Some wise sages have talked of it as simply ‘self-realisation’, ‘pure consciousness’ or simply ‘the truth’ or ‘’awareness’. There are countless other words used in different traditions and time periods but all these words are pointers to the same state of being—a state of wholeness, deep peace and connectedness with life. Do you know another word used to describe the state of mindfulness?

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Four-Step Formula to Bring ‘Mini-Meditations’ Into Your Day

This four-minute video—a conversation between Deepak Chopra and Eckhart Tolle gives some really fantastic advice for bringing mini-meditations into your day. I always teach that meditation is not just a technique that you do on a cushion for 15 or 45 minutes per day, but can become a new way of life. These two great teachers agree with me on this and both have some wonderful advice for us on how to integrate mindfulness into our daily living. Eckhart says, “If you have a formal meditation period, that’s wonderful, but in addition I

always recommend mini-mediations throughout the day which could be a simple thing

as taking two or three conscious breaths while you’re waiting for the elevator.

Or do something consciously with full attention that usually you do unconsciously.

Something, anything that is usually a means to an end, make it into an end in itself.

When washing your hands be totally present. Walking down a few steps, be totally

present—rather than needing to get to the bottom, be there in every step. So little mini

meditations gradually help you to disidentify from the movement of thought.”

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Deepak had a different approach—a formula to remember. One that can bring us back to ourselves and to the present moment. I like it. It’s easy to remember and a potent way to reconnect with ourselves in those times when we need it most. He says… “For those of you who like formulas, here’s one: STOP. It’s an acronym.

S stands for stop.

T stands for take three deep breaths.

O stands for observe. Observe your body and emotions.

P stands for proceed with love and kindness.”

I believe these techniques will help you to bring more awareness and therefore more happiness, love and wellbeing into your life. Why not give them a try (and let me know how you go!)

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How to Practice Walking Meditation Like any other meditation, walking meditation should be a purposeful act. Most of the time, when we are walking, we tend to ‘daydream’. We may start planning what we’ll make for dinner, or wondering how the presentation will go next week or we may ruminate over our recent problems or upsets. Instead of letting this happen, come to your walking meditation with the same attitude you would any meditation practice: with the intent to keep your mind in the present and in focus. Step 1. Preparation

Before you even begin walking, stop and take three deep slow conscious breaths. Take a moment to bring the fullness of your awareness into the present moment. Step 2. Body Awareness

After your three breaths, begin to walk and pick one area in your body which you can focus your awareness. Your feet are a good place to begin. Notice how the ground feels under each foot as you put it down. Notice how the pressure of all your weight as it shifts from the heel to the ball of the foot. Pay attention to any other sensations in the feet as you move. Keep the focus here for a couple of minutes. As you continue to walk, gradually move your awareness up to each body part in turn—ankles, calves, knees, thighs, hips, buttocks, abdomen—all the way up to your head. Notice the feelings, the sensations in each body part in turn pausing on each for two to five minutes. Once you’ve considered each body part in turn, bring your awareness to your entire body as a unified whole. As you walk, you may notice all the muscles involved in keeping you moving—how the weight shifts, the joints bend, the arms swing, the breath goes in and out. You may feel wind blowing on some parts of the skin or the warmth of sunshine. Continue for a while walking with whole body awareness.

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Step 3. Awareness Within

After you practice whole body awareness for some time you can turn your awareness to your inner environment—any emotions or possible thoughts (if any) that may be present. Simply notice what is present in a non-judgmental way. There is no need to start an internal dialogue about what you notice. Just observe. Step 4. Awareness Without

As you move on, now expand your attention outward—to your surroundings and to yourself in relation to your environment. Are you crunching through leaves? Do birds scatter as you approach? Perhaps you’re in the city, and you have to stop occasionally to let cars pass by, or you notice the scent of fresh baked bread as you pass a bakery. Step 5. Enjoy The Deliciousness of Expanded Awareness!

Finally, expand your awareness of whatever is arising in the space of your consciousness. Take in the totality of the present moment in both the internal and the external environment—observing each in relation to the other. Neither cling to nor be swept up in any ‘thing’ that enters awareness. Remain focused simply on being the space in which these things arise. Observe it all as a detached witness. Aim to maintain the position of a silent witness to all of your experience as you continue to walk. Take note of any subtle feelings of peace joy and delight that naturally arise when your fully present in life! A Tip!

When I practice my own walking meditation, I aim to remain aware throughout. I watch for any slip of attention, for when my mind has become lost in thinking. That is, that I am no longer ‘aware’ of the thought processes arising and passing away in my consciousness—I’ve actually slipped into autopilot. When I notice that it has happened, I physically stop. I freeze on the spot and take a conscious deep breath. Then I return to my practice with full awareness. I have found this to be a powerful addition to my walking meditation and it seems to be very effective in helping me to stay engaged in my meditation every step of the way. Bringing Meditation into Every Day Walking Activities

Taking deliberate time out for walking meditation is a powerful way to practice, but you don’t have to necessarily take extra time out of your schedule. You can engage in walking meditation as you leave the house and head for the bus, as you walk from one

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end of a building to the other, or walking from the back of the parking lot to the grocery store. Walking meditation is just one of the ways to truly make meditation a part of your daily life. It’s a wonderful practice for those who are busy people and may not have extra time to set aside for sitting meditations. Instead of making meditation an occasional practice that’s separate from the other things you do, walking meditation can make it a part of many things you do throughout your day. In this way, you can cultivate mindfulness and carry it with you wherever you may go.

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The Biggest Obstacle to Mindful Living Do we want to be productive consumers, “just putting one foot in front of the other” or do we want to be conscious—I mean really fucking alive, drinking in the miraculousness of life here and now? Yeah, easy choice right?! Or is it? You know what tends to get in the way of mindful living? This whole pain-in-the-butt “I need something more” belief. You know the one right? The one where we keep dreaming, “I’ll be happy one day when…” The one that keeps us striving and struggling our way through our days looking for the next thing and the next, hoping that this next thing we’re straining at will finally fill us up. This belief dowses the flame of mindfulness and drowns out the full technicolor 3D aliveness of life and flattens it into a 2D humdrum “just gettin’ by” experience. I’ve heard every version of this pesky belief (and said a lot of them to myself too). Do any of these sound familiar? When I get this car, this holiday, this job or this achievement, maybe that will finally make me happy and whole inside. When I lose weight, achieve my potential, when I find the right person (which then often becomes when I get rid of this person), when I have kids (which then becomes when the kids leave home), when I retire—then finally I can relax and be at peace and find wholeness. What’s your own story of “I need something more?” This unconscious belief is a doozy. It keeps us looking for fulfilment in the two places it can never be found—outside ourselves and in the future. It’s a game we can never win. Why? Because it is the exact opposite of the truth.

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Happiness can only ever be found in the here and the now and it arises from within. This is the essential message of all wisdom traditions, it’s what all their parables, preaching and practices are all about. It’s what mindful living is all about. It’s all about the outrageously exquisite discovery that everything you’ve ever wanted is right under your nose. So the invitation is this—stop seeking.

I’m not saying stop doing and creating and enjoying life. I’m saying this—realise deeply that doing things and getting things and having things does not bring us lasting fulfilment, peace and joy. Things can’t fill us up or make us feel whole. It’s a simple sobering truth. So, if what we really want is lasting fulfilment, peace and joy then we must drop the mental habit of seeking. Do this by recognising those ‘something more’ beliefs when they arise and recognise them for what they are—just thoughts. Not reality. Not the truth. Not something we have to play out. Not something that has to make our life into a stressful series of tasks we must get done. Each time we discover that belief arising we can smile at it, drop it, then take three deep slow conscious breaths, returning our awareness to the present moment and the magnificent miracle of life unfolding right in front of our eyes. In returning to ourselves and our lives in this way, we can make the discovery that all the beauty, all the love and all the peace we ever wanted was here all along, if we’d only open our eyes to see it.

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