1. Don’t Be a Jerk 2. When Necessary, Hide the Zen 3. Meditate 4. The Price of Security Is Insecurity—Until It’s Not Useful 5. Equanimity Is Not the Enemy of Creativity 6. Don’t Force It 7. Humility Prevents Humiliation 8. Go Easy with the Internal Cattle Prod 9. Nonattachment to Results 10. What Matters Most?

Our entire lives are governed by a voice in our heads. This voice is engaged in a ceaseless stream of thinking—most of it negative, repetitive, and self-referential.

The ego is never satisfied. No matter how much stuff we buy, no matter how many arguments we win or delicious meals we consume, the ego never feels complete.

The ego thrives on drama. It keeps our old resentments and grievances alive through compulsive thought.

“When you have one foot in the future and the other in the past, you piss on the present.”

As best I could understand it, the Buddha’s main thesis was that in a world where everything is constantly changing, we suffer because we cling to things that won’t last.

We suffer because we get attached to people and possessions that ultimately evaporate.

The route to true happiness was to achieve a visceral understanding of impermanence, which would take you off the emotional roller coaster and allow you to see your dramas and desires through a wider lens.

This is where the Buddhists diverged quite dramatically from self-help: They had an actual, practical program. It wasn’t expensive gimcrackery. No spendy seminars, no credit cards required. It was totally free.

In a nutshell, mindfulness is the ability to recognize what is happening in your mind right now—anger, jealousy, sadness, the pain of a stubbed toe, whatever—without getting carried away by it.

We can do more than just think; we also have the power simply to be aware of things—without judgment, without the ego. This is not to denigrate thinking, just to say that thinking without awareness can be a harsh master.

Picture the mind like a waterfall, they said: the water is the torrent of thoughts and emotions; mindfulness is the space behind the waterfall.

RAIN. R: recognize A: allow I: investigate N: non-identification

Bingo: respond not react.

Sam once said in his speech to the angry, befuddled atheists, learn how to be happy “before anything happens.” This happiness is self-generated, not contingent on exogenous forces; it’s the opposite of “suffering.”

The real superpower of meditation is not just to manage your ego more mindfully but to see that the ego itself has no actual substance. Close your eyes and look for it, and you won’t find any “self” you can put your finger on.

... ask yourself the following question: ‘Is this useful’?

Our life is the manifestation of our minds.

The pursuit of happiness becomes the source of our unhappiness.

The brain, it turns out, is constantly changing in response to experience. It’s possible to sculpt your brain through meditation just as you build and tone your body through exercise—to grow your gray matter the way doing curls grows your bicep.

The brain, the organ of experience, through which our entire lives are led, can be trained. Happiness is a skill.

Studies showed that the best way to engineer an epiphany was to work hard, focus, research, and think about a problem—and then let go. Do something else.

Mindfulness, I had come to believe, could, in fact, change the world.

“Practice of compassion is ultimately benefit to you. So I usually describe: we are selfish, but be wise selfish rather than foolish selfish.”

This clunky phrase “nonattachment to results” was my long-sought Holy Grail, the middle path, the marriage of “the price of security” and “the wisdom of insecurity.”

Nonattachment to results + self compassion = a supple relentlessness that is hard to match. Push hard, play to win, but don’t assume the fetal position if things don’t go your way.

“Meditation is not about feeling a certain way. It’s about feeling the way you feel.”

By 1960, the South Africans knew that they were becoming a pariah state.

We often operate effectively on the physical battleground but not on the psychological battleground. We fail to communicate our resolve.

I'm over the moon to be involved in the 'Doctor Who' Christmas special. I can't quite believe it as it's a part of the family tradition at the Jenkins household. I heard the news that I got the role on my 30th birthday and it was the best birthday present ever.

Every child is so different. Their experience growing up and their experience relating to the world has so much to do with their temperament, and their likes and their dislikes.

When you are talking about someone's art, it is usually so personal.

I don't know what it is about me. I don't know if there's something strange... but I continue to play aliens, so there's obviously something there.

Yes, there was a sort of underground cult following, which came from nowhere, and grew, and grew. It was quite surprising to us all, because all of us had spent probably the previous five to ten years without it. So it was quite overwhelming. Overwhelming and humbling.

Keynes was a very good economist. He was brilliant. He had wonderful insights. His work has inspired me many times.

Most philanthropists would still rather donate to elite schools, concert halls or religious groups than help the poor or sick.

I regard the brain as a computer which will stop working when its components fail. There is no heaven or afterlife for broken down computers; that is a fairy story for people afraid of the dark.

The marketing of my movies is something I have no control over! I usually am shown things to give input beforehand. Some directors get really involved with that, but it's not what I do. I don't know anything about marketing; it's not my skill set!

Families with disabled children are praying for their kids to die before them because they have no support systems. They are very scared about who will take care of their kids and how their kids will have a dignified life after they die.

I was a gymnast when I was younger. My parents put me in gymnastics, and I was actually only good at the floor. I was terrible at everything else, especially beam. Unfortunately, you can't be a gymnast unless you're good at all of the apparatuses, so I became a competitive cheerleader. I was just the main tumbler for my squad.

I can't stand whining.

People trust I know what I'm doing. I have lots of credibility. I've had years of learning. I know and understand my business.

To look back all the time is boring. Excitement lies in tomorrow.

I never wore high heels in my hometown.

It's logical that people from bad times will reflect their feelings in their communication. Music is part of the communication. If you lived it, you can do it.

But I am a lover of all kinds of art. And I just can't stick to one thing. I guess I could if I made myself, but I'd always be looking the other way, for other things.

Every one of us is a perfect human being, deformed by the family, the society and the culture.

I saw that to do exceptionally well you have to push your limits and that, if you push your limits, you will crash and it will hurt a lot. You will think you have failed—but that won’t be true unless you give up.

I want Chinese history to remember me as Carnegie is remembered. I want Chinese people to remember me as they remember Marx and Lenin.