Jon Kabat-Zinn Quotes

As long as you are breathing there is more right with you than wrong with you, no matter what is wrong.

It is remarkable how liberating it feels to be able to see that your thoughts are just thoughts and that they are not 'you' or 'reality.' For instance, if you have the thought that you have to get a certain number of things done today and you don't recognize it as a thought but act as if it's the 'the truth,' then you have created a reality in that moment in which you really believe that those things must all be done today.

The 'find it, fix it 'model of medicine doesn't work any more. The U.S. healthcare system is bankrupting the country, bankrolling the insurance companies and exhausting healthcare staff. And despite all that, we are ranked 50th in the world for life expectancy.

Research is showing that we can change our attitude, and thereby our relationship to our circumstances, in ways that can make a difference in our health and well-being, and possibly to our longevity.

When we can be centered in ourselves, even for brief periods of time in the face of the pull of the outer world, not having to look elsewhere for something to fill us up or make us happy, we can be at home wherever we find ourselves, at peace with things as they are, moment by moment.

Awareness is not the same as thinking. It is a complementary form of intelligence, a way of knowing that is at least as wonderful and as powerful, if not more so, than thinking.

They say that in India there is a particularly clever way of catching monkeys. As the story goes, hunters will cut a hole in a coconut that is just big enough for a monkey to put its hand through. Then they will drill two smaller holes in the other end, pass a wire through, and secure the coconut to the base of a tree. Then they slip a banana inside the coconut through the hole and hide. The monkey comes down, puts his hand in, and takes hold of the banana. The hole is cleverly crafted so that the open hand can go in but the fist cannot get out. All the monkey has to do to be free is to let go of the banana. But it seems most monkeys don't let go.

Patience is a form of wisdom. It demonstrates that we understand and accept the fact that sometimes things must unfold in their own time.

In Asian languages, the word for 'mind' and the word for 'heart' are same. So if you're not hearing mindfulness in some deep way as heartfulness, you're not really understanding it. Compassion and kindness towards oneself are intrinsically woven into it. You could think of mindfulness as wise and affectionate attention.

Mindfulness is a way of paying attention, on purpose and non-judgmentally, to what goes on in the present moment in your body, mind and the world around you.

From the point of view of the meditative traditions the entire society is suffering from attention deficit hyperactivity disorder.

Allow yourself to feel whatever you are feeling. [...] Let go of the labels. Just feel what you are feeling, all the while cultivating moment-to-moment awareness, riding the waves of "up" and "down," "good" and "bad," weak" and "strong," until you see that they are all inadequate to fully describe your experience. Be with the experience itself. Trust in your deepest strength of all: to be present, to be wakeful.

When I was talking to a reporter, she said, "Oh, you mean to live for the moment." I said, "No, it isn't that. That has a hedonistic ring to it. I mean to live in the moment.

I'm challenging everybody on every side of every divide to be more who they are, to cultivate their capacity for awareness.

Experiment with giving away this energy--in little ways at first--directing it toward yourself and toward others with no thought of gain or return. Give more than you think you can, trusting that you are richer than you think. Celebrate this richness. Give as if you had inexhaustible wealth. This is called "kingly giving.

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.

The challenge for each of us is to find out who we are and to live our way into our own calling.we do this by paying close attention to all aspects of life as they unfold in the present moment.

Guess what? When it comes right down to it, 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? In other words, Now what?

One very important domain of our lives and experience that we tend to miss, ignore, abuse, or lose control of as a result of being in the automatic pilot mode is our own body.

The mind that has not been developed or trained is very scattered. That's the normal state of affairs, but it leaves us out of touch with a great deal in life, including our bodies.

When we spend some time each day in non-doing, resting in awareness, observing the flow of the breath and the activity of our mind and body without getting caught up in that activity, we are cultivating calmness and mindfulness hand in hand.

We tend to be particularly unaware that we are thinking virtually all the time. The incessant stream of thoughts flowing through our minds leaves us very little respite for inner quiet. And we leave precious little room for ourselves anyway just to be, without having to run around doing things all the time. Our actions are all too frequently driven rather than undertaken in awareness, driven by those perfectly ordinary thoughts and impulses that run through the mind like a coursing river, if not a waterfall. We get caught up in the torrent and it winds up submerging our lives as it carries us to places we may not wish to go and may not even realize we are headed for.
Meditation means learning how to get out of this current, sit by its bank and listen to it, learn from it, and then use its energies to guide us rather than to tyrannize us.

I started the Stress Reduction Clinic in 1979. The idea of bringing Buddhist meditation without the Buddhism into the mainstream of medicine was tantamount to the Visigoths being at the gates about to tear down the citadel of Western civilization.

The only time you ever have in which to learn anything or see anything or feel anything, or express any feeling or emotion, or respond to an event, or grow, or heal, is this moment, because this is the only moment any of us ever gets. You're only here now; you're only alive in this moment.

Meditation is not about feeling a certain way. It's about feeling the way you feel.

It might have helped us considerably to have been shown, perhaps through some simple exercises in elementary school, that we are not our thoughts, that we can watch them come and go and learn not to cling to them or run after them. Even if we didn't understand it at the time, it would have been helpful just to hear it. Likewise, it would have been helpful to know that the breath is an ally, that it leads to calmness just by watching it. Or that it is okay to just be, that we don't have to run around all the time doing or striving or competing in order to feel that we have an identity - that we are fundamentally whole as we are. We

One way to look at meditation is as a kind of intrapsychic technology that's been developed over thousands of years by traditions that know a lot about the mind/body connection.

Can we be in touch with our own life unfolding? Can we rise to the occasion of our own humanity? Can we take on the challenges we meet, even seeking them out to test ourselves, to grow, to act in a principled way, to be true to ourselves, to find our own way, and ultimately not only have it but, more importantly, live it?

Mindfulness is not about getting anywhere else.

Meditation means learning how to get out of this current, sit by its bank and listen to it, learn from it, and then use its energies to guide us.

Coming to our senses involves cultivating an overarching awareness of all our senses, including our own minds, and their limitations, including the temptation when we feel deeply insecure and have a lot of resources, to try to control as rigidly and as tightly as possible all variables in the external world, an impossible and ultimately depleting, intrinsically violent,

Meditation is neither shutting things out nor off. It is seeing things clearly, and deliberately positioning yourself differently in relationship to them.

Citing both the Buddha and Aristotle, Sachs makes the case for a "middle path," a path of moderation and balance between work and non-work (what he calls, quaintly in this day and age, "leisure"), savings and consumption, self-interest and compassion, individualism and citizenship.

Generosity is another quality which, like patience, letting go, non-judging, and trust, provides a solid foundation for mindfulness practice. You might experiment with using the cultivation of generosity as a vehicle for deep self-observation and inquiry as well as an exercise in giving. A good place to start is with yourself. See if you can give yourself gifts that may be true blessings, such as self-acceptance, or some time each day with no purpose. Practice feeling deserving enough to accept these gifts without obligation-to simply receive from yourself, and from the universe.

Can you question who you are? And are you comfortable with not knowing?

"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.

That sentence is: "Nothing is to be clung to as I, me, or mine." In other words, no attachments - especially to fixed ideas of yourself and who you are.

The highly respected macroeconomist Jeffrey Sachs has recently made an impassioned and well-argued case in his book The Price of Civilization that mindfulness needs to be at the heart of any attempt to resolve the major problems we face as a country and, by implication, as a world.

Everything is related to everything else and, in a way, simultaneously contains everything else and is contained by everything else. What is more, everything is in flux.

Above all, meditation is about letting the mind be as it is and knowing something about how it is in this moment. It's not about getting somewhere else, but about allowing yourself to be where you already are.

Even before smart phones and the Internet, we had many ways to distract our selves. Now that's compounded by a factor of trillions.

We can learn to work with them, understand them, find meaning in them, make critical choices, and use their energies to grow in strength, wisdom, and compassion.

We all come into and go out of this world as passing gatherings of structured energy.

The future that we want - this is it. This is the future of all the previous thoughts you've ever had about the future. You're in it. You're already in it. What is the purpose of all this living if it's only to get some place else and then when you're there you're not happy anyway, you want to be some place else. It's always for 'when I retire,' 'when I graduate college,' 'when I make enough money,' 'when I get married,' 'when I get divorced,' 'when the kids move out.' It's like, wait a minute, this is it. This is your life. We only have moments. This moment's as good as any other. It's perfect.

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

Thich Nhat Hanh, the venerable and highly respected Vietnamese meditation teacher, poet, and peace activist, uses the image of cloudy apple juice settling in a glass to describe meditation. You just sit with whatever is present, even discomfort, anxiety, or confusion, with whatever is present, and the mind settles all by itself.

Many great minds have been preoccupied with the notion of wholeness and how to realize it in one's own life. Carl Jung, the great Swiss psychiatrist, held the meditative traditions of Asia in very high regard in this connection. He wrote, "This question [of coming to wholeness] has occupied the most adventurous minds of the East for more than two thousand years, and in this respect, methods and philosophical doctrines have been developed that simply put all Western attempts along these lines into the shade." Jung well understood the relationship between meditation practice and the realization of wholeness. Albert

The next time you feel a sense of dissatisfaction, of something being missing or not quite right, turn inward as an experiment. See if you can capture the energy of that very moment. Instead of picking up a magazine or going to the movies, calling a friend or looking for something to eat or acting up in one way or another, make a place for yourself. Sit down and enter into your breathing, if only for a few minutes. Don't look for anything - neither flowers not light nor a beautiful view. Don't extol the virtues of anything or condemn the inadequacy of anything. Don't even think to yourself, "I am going inward now." Just sit. Reside at the center of the world. Let things be as they are.

Once in awhile throughout the day ... let go into full acceptance of the present moment, including how you are feeling and what you perceive to be happening ... Give yourself permission to allow this moment to be exactly as it is, and allow yourself to be exactly as you are. Then, when you're ready, move in the direction your heart tells you to go, mindfully and with resolution.

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.

When it comes right down to it, the challenge of mindfulness is to realize that "this is it" Right now is my life. The question is, What is my relationship to it going to be? Does my life just automatically "happen" to me? Am I a total prisoner of my circumstances or my obligations, of my body or my illness, or of my history? Do I become hostile or defensive or depressed if certain buttons get pushed, happy if other buttons are pushed, and frightened if something else happens? What are my choices? Do I have any options? We will be looking into these questions more deeply when we take up the subject of our reactions to stress and how our emotions affect our health. For now the important point is to grasp the value of bringing the practice of mindfulness into the conduct of our daily lives. Is there any waking moment of your life that would not be richer and more alive for you if you were more fully awake while it was happening?

No one can listen to your body for you ... To grow and heal, you have to take responsibility for listening to it yourself.

By grounding yourself in mindfulness early in the morning, you are reminding yourself that things are always changing, that good and bad things come and go, and that it is possible to embody a perspective of of constancy, wisdom, and inner peace as you face any conditions that present themselves.

Mindfulness meditation is the embrace of any and all mind states in awareness, without preferring one to another.

The real meditation is how you live your life.

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?

Buckminster Fuller himself was fond of stating that what seems to be happening at the moment is never the full story of what is really going on. He liked to point out that for the honey bee, it is the honey that is important. But the bee is at the same time nature's vehicle for carrying out cross-pollination of the flowers. Interconnectedness is a fundamental principle of nature. Nothing is isolated. Each event connects with others.

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.

The real meditation practice is how we live our lives from moment to moment to moment.

The mind states of liking and disliking can take up permanent residency in us, unconsciously feeding addictive behaviors in all domains of life. When we are able to recognize and name the seeds of greediness or craving, however subtle, in the mind's constant wanting and pursuing of the things or results that we like, and the seeds of aversion or hatred in our rejecting or maneuvering to avoid the things we don't like, that stops us for a moment and reminds us that such forces really are at work in our own minds to one extent or another almost all the time. It's no exaggeration to say that they have a chronic, viral-like toxicity that prevents us from seeing things as they actually are and mobilizing our true potential.

You have to actually make the time to practice every day, because otherwise you will not find it.

When we commit ourselves to paying attention in an open way, without falling prey to our own likes and dislikes, opinions and prejudices, projections and expectations, new possibilities open up and we have a chance to free ourselves from the straitjacket of unconsciousness.

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

Arriving someplace more desirable at some future time is an illusion. This is it.

Mindfulness is so powerful that the fact that it comes out of Buddhism is irrelevant.

Most people think that to meditate, I should feel a particular special something, and if I don't, then I must be doing something wrong.

When asked about his apparent lack of anger toward the Chinese by an incredulous reporter at the time he won the Nobel Peace Prize, the Dalai Lama replied something to the effect that: They have taken everything from us; should I let them take my mind as well?

Meditation is a way of being, not a technique. Meditation is not about trying to get anywhere else. It is about allowing yourself to be exactly where you are and as you are, and the world to be exactly as it is in this moment, as well.

Be a light unto yourself.

Our ability to touch love and kindness and be touched by them lies buried below our own fears and hurts, below our greed and our hatreds, below our desperate clinging to the illusion that we are separate and alone.

When awareness embraces the senses, it enlivens them.

The word discipline comes from disciple, someone who is in a position to learn.

As you begin befriending your breath, you see immediately that unawareness is everywhere.

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.

Mindfulness is a way of befriending ourselves and our experience.

How we see and hold the full range of our experiences in our minds and in our hearts makes an enormous difference in the quality of this journey we are on and what it means to us. It can influence where we go, what happens, what we learn, and how we feel along the way.

[W]hat seems to be happening at the moment is never the full story is really going on. [...] [F]or the honey bee, it is the honey that is important. But the bee is at the same time nature's vehicle for carrying out cross-pollination of the flowers. Interconnectedness is a fundamental principle of nature. Nothing is isolated. Each event connects with others. Things are constantly unfolding on different levels.

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.

From the perspective of meditation, every state is a special state, every moment a special moment.

If you can't entirely trust what you think, what about trusting awareness? What about trusting your heart? What about trusting your motivation to at least do no harm? What about trusting your experience until it's proven to be inaccurate - and then trusting that discovery?

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.

Breathing is central to every aspect of meditation training. It's a wonderful place to focus in training the mind to be calm and concentrated.

TRY: During the day, see if you can detect the bloom of the present moment in every moment, the ordinary ones, the "in-between" ones, even the hard ones. Work at allowing more things to unfold in your life without forcing them to happen and without rejecting the ones that don't fit your idea of what "should" be happening. See if you can sense the "spaces" through which you might move with no effort in the spirit of Chuang Tzu's cook. Notice how if you can make some time early in the day for being, with no agenda, it can change the quality of the rest of your day. By affirming first what is primary in your own being, see if you don't get a mindful jump on the whole day and wind up more capable of sensing, appreciating, and responding to the bloom of each moment.

[I]t is useful at times to admit to yourself that you don't know your way and to be open to help from unexpected places. Doing that makes available to you inner and outer energies and allies that arise out of your own soulfulness and selflessness. [...] [G]etting caught up in the normal human tendencies of self-cherishing and arrogance, and ignoring the larger order of things, will ultimately lead to ans impasse in your life in which you are unable to go forward, unable to go back, and unable to turn around.

Maybe the fear is that
we are less than
we think we are,
when the
actuality of it
is that we are much much more.

There is a price we pay for being attached to a narrow view of being right.

We resonate with one another's sorrows because we are interconnected. Being whole and simultaneously part of a larger whole, we can change the world simply by changing ourselves. If I become a center of love and kindness in this moment, then in a perhaps small but hardly insignificant way, the world now has a nucleus of love and kindness it lacked the moment before. This benefits me and it benefits others.

In order to build continuity and momentum in the meditation practice, you will need to keep reminding yourself to come back to the breath over and over again, no matter what the mind is up to from one moment to the next.

As much as I can, I avoid using the word "spiritual" altogether. I find it neither useful nor necessary nor appropriate in my work at the hospital bringing mindfulness into the mainstream of medicine and healthcare, nor in other settings in which we work[.] [T]o my mind, the vocabulary of spirituality creates more practical problems than it solves. [...] The concept of spirituality can narrow our thinking rather extend it.
[...] Perhaps ultimately, spiritual means experiencing wholeness and interconnectedness directly, a seeing that individuality and the totality are interwoven, that nothing is separate or extraneous, If you see in this way, then everything becomes spiritual in its deepest sense. Doing science is spiritual. So is washing the dishes. It is the inner experience which counts. And you have to be there for it.

There is more right with you than wrong with you" - those

Meditation is really a non-doing. It is the only human endeavor I know of being where you already are.

Whether we are basically healthy at the moment or have a terminal illness, none of us knows how long we have to live. Life only unfolds in moments. The healing power of mindfulness lies in living each of those moments as fully as we can, accepting it as it is as we open to what comes next - in the next moment of now.

The real meditative practice is to open up to the full range of what happens in life. And parenting is a fantastic arena for doing that kind of spiritual training. It's as much a potential door into enlightenment as anything else.

The little things? The little moments? They aren't little.

Another way to look at meditation is to view thinking itself as a waterfall, a cascading of thought. In cultivating mindfulness, we are going beyond or behind our thinking, much the way you might find a vantage point in a cave or depression in the rock behind a waterfall. We still see and hear the water, but we are out of the torrent.

Even the tiniest manifestation of mindfulness in any moment might give rise to an intuition or insight that could be hugely transforming.

Peace is something that we can bring about if we can actually learn to wake up a bit more as individuals and a lot more as a species; if we can learn to be fully what we actually already are; to reside in the inherent potential of what is possible for us, being human.

It is a form of violence, to not see a being for who he or she really is. You think, "Oh, that's my son." But the lens, "my son," completely obliterates the multi- dimensions of that being. Maybe you only see your disappointments in that child, or you aspirations for that child, but that's not the child.

In its outward manifestation, meditation appears to involve either stopping, by parking the body in a stillness that suspends activity, or giving oneself over to flowing movement. In either case, it is an embodiment of wise attention, an inward gesture undertaken for the most part in silence, a shift from doing to simply being. It is an act that may at first seem artificial but that we soon discover, if we keep at it, is ultimately one of pure love for the life unfolding within us and around us.

He who dies before he dies does not die when he dies.