Always recall that success comes through repetition with a relaxed attitude, rather than from effortful striving.

Consistent, immediate positive reinforcement of behaviors we want will be far more effective than punishing behaviors we don’t.

If negative emotions do arise, simply notice them and let them come, let them be, and let them go.

“A good meditation is one you did—the only bad meditation is one you didn’t do.”

faith in the method, trust that the results will come with continued practice, and confidence in your own ability.

We usually describe a task as difficult because we’re dissatisfied with our performance, which means we’ve started judging.

A helpful phrase to remember when dealing with distractions of any kind is, let it come, let it be, let it go. Don’t try to suppress it, just let it come into peripheral awareness.

The preparation also helps establish a consistent practice, free from resistance and the deliberate wasting of time.

Remind yourself that, whenever resistance arises, the best way to overcome it is by simply continuing to practice.