a balance of effort and relaxation.

maintain mindfulness over three things: intention, movement, and sensation.

sukha are “bliss,” “ease,” and “happiness.”

Do less than you can:

1. Self-awareness: Knowledge of one’s internal states, preferences, resources, and intuitions 2. Self-regulation: Management of one’s internal states, impulses, and resources 3. Motivation: Emotional tendencies that guide or facilitate reaching goals 4. Empathy: Awareness of others’ feelings, needs, and concerns 5. Social skills: Adeptness at inducing

Just being.

become aware of your attitude toward yourself. See how you treat yourself and how often you engage in nasty gossip about yourself. If possible, shift the attitude toward self-directed kindness and curiosity.

mindful conversation.

“I want to make sure I do not miscommunicate anything, so if it is okay with you, after I speak, I’d like to invite you to let me know what you heard. Shall we do that?”