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“Every time the mind wanders away from the awareness of the breath, notice that it has wandered and bring your awareness back to the breath. This can be likened to a rep in the gym—every time you bring your mind back, you are building your "muscle" of attention.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“By choosing to become aware, you choose to take back control of your attention and perspective, which can transform even mundane tasks, such as washing dishes or making coffee, into something joyful and beautiful.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“Achieving the advanced state of no-thought is not about stopping the thinking process, but rather, it’s about cultivating an expansive sensitivity to a level above the thinking mind.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“A beginner’s mind allows you to remain flexible and open, even as you encounter new things that may seem strange or even uncomfortable at first. It also allows you to experience something mundane from an entirely new perspective, whereas an expert might approach something believing they “already get it.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“Unlike many other traditions, in Zen, emphasis is placed on the direct experience of enlightenment—experiencing insight through meditation—rather than on the study of the sacred texts of Eastern traditions.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“Zazen practice develops our understanding of our connectedness to the world into which we were born, the world in which we live—which is also the world we are creating together, moment by moment.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“Zen is an especially intriguing school of Buddhism because it brings to mind paradoxical images of monks happily living quiet lives, meditating on mountaintops, as well as powerful martial artists.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“In the ever-accelerating modern world, with new technology constantly bombarding our senses and demanding schedules pulling us in different directions, the benefits of a practice like zazen are easy to overlook but profoundly powerful to practice.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“Slowly and steadily, as the rush to “gain the benefits” of meditation fades away and the depth of the experience itself becomes apparent, your patience will strengthen and your need to be “moving on to the next moment” will begin to recede.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“The chronic tension the average person experiences in modern life finds its way deep into the body, and we live most of our lives in the “whiplash” of past experiences—mentally rehashing and physically re-experiencing past stressors.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“As a result of regular mindfulness practice, you’ll begin to see your role in different circumstances, recognize your oppor- tunities to grow, and develop a relationship with yourself that is more loving, forgiving, and open to new possibilities.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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“Appreciating the simple things, the great temporary gift of life and the beauty in all aspects of living, is perhaps one of the most power- ful, fulfilling benefits of practicing breath awareness.”

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Book:Practical Meditation for Beginners: 10 Days to a Happier, Calmer You
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