Inner calm:

It is like sunlight focused with a lens shining intensely on a single point.

When the mind becomes highly relaxed and alert at the same time, three wonderful qualities of mind naturally emerge: calmness, clarity, and happiness.

Emotional resilience:

You may not speak except to acknowledge.

“neuroplasticity.” The idea is that what we think, do, and pay attention to changes the structure and function of our brains.

“The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.”

“dipping,” or checking in with ourselves.

letting go of grasping and aversion,