I didn't find this book particularly interesting but imagine it would insightful for folk who are new to the ideas behind Buddhism, mindfulness and meditation. Nevertheless, it was short and simple, and I did collect a few notes and quotes that are worth pondering:
- Most of us adopt the embargo response to fear, we distract ourselves from what's happening inside - we run away from ourselves. ...We can start to transform feelings of fear with just a smile and mindful breathing.
- "Belly breathing" is a simple method to ground ourselves when feeling a strong emotion. It helps gently acknowledge the feeling and helps it to pass through.Mantra: "Breathing in, I know this is an in-breath", and "Breathing out, I know this is an out breath".
- There's a whole river of feelings flowing in us day and night. A feeling is born, manifests itself, stays for a time and then passes away. We can sit on the bank and observe these feelings, neither identifying with it nor pushing them away.
- Meditate on 'impermanence' as an insight.