Waking Up: A Guide to Spirituality Without Religion

"But it is true as a matter of conscious experience. The reality of your life is always now. And to realize this, we will see, is liberating. In fact, I think there is nothing more important to understand if you want to be happy in this world."

"My capacity for envy, for instance— the sense of being diminished by the happiness or success of another person— seemed like a symptom of mental illness that had vanished without a trace. I could no more have felt envy at that moment than I could have wanted to poke out my own eyes. What did I care if my friend was better looking or a better athle... See more

"My mind begins to seem like a video game: I can either play it intelligently, learning more in each round, or I can be killed in the same spot by the same monster, again and again."

"Ceaseless change is an unreliable basis for lasting fulfillment. Realizing this, many people begin to wonder whether a deeper source of well-being exists. Is there a form of happiness beyond the mere repetition of pleasure and avoidance of pain?"

"How we pay attention to the present moment largely determines the character of our experience and, therefore, the quality of our lives. Mystics and contemplatives have made this claim for ages— but a growing body of scientific research now bears it out."

"The truth, however, is that you need not wait for some pleasant distraction to shift your mood. You can simply pay close attention to negative feelings themselves, without judgment or resistance. What is anger? Where do you feel it in your body? How is it arising in each moment? And what is it that is aware of the feeling itself? Investigating in ... See more

"If you are injured and in pain, the path to mental peace can be traversed in a single step: Simply accept the pain as it arises, while doing whatever you need to do to help your body heal. If you are anxious before giving a speech, become willing to feel the anxiety fully, so that it becomes a meaningless pattern of energy in your mind and body. E... See more

"Whatever the needs of the moment, I had a choice: I could do what was required calmly, patiently, and attentively, or do it in a state of panic. Every moment of the day— indeed, every moment throughout one’s life— offers an opportunity to be relaxed and responsive or to suffer unnecessarily."

"The traditional goal of meditation is to arrive at a state of well-being that is imperturbable— or if perturbed, easily regained."