You may acknowledge with facial expressions, by nodding your head, or by saying, “I see,” or “I understand.”

The more we are able to create space between stimulus and reaction, the more control we will have over our emotional lives.

To quote Viktor Frankl, “Between stimulus and response, there is a space. In that space lies our freedom and our power to choose our response. In our response lies our growth and our happiness.” What a mind of calmness and clarity does is to increase that space for us.

Cognitive resilience:

The best way to respond to these internal distractions is to notice and acknowledge them. Know that they are there, try not to judge them, and let them go if they are willing to go. If feelings or other internal distracters decide to stay around, let them be and just be aware of how they may affect your listening.

If we know what we value most and what is most meaningful to us, then we know what we can work on that serves our higher purpose.

“dipping,” or checking in with ourselves.

We should be spending most of our time and energy working on higher purpose, sometimes enjoying flow, and every now and then, savoring rock-star pleasure.

using joy as an object of meditation,