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.

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.

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.”

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?

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.”

I've always been a rough kid.

'Fight Master' is a proving ground for young, aspiring fighters who want a chance to play on a bigger stage. That's something it has in common with 'The Ultimate Fighter,' which has always been like a farm league for the UFC, a place to develop new talent.

When the time came for me to go to college, there was only one scholarship that my high school offered at the time and I didn't win that one, but that didn't stop me. I went on to college anyway. I worked my way through it and paid my student loans for 11 years.

Jo left me a few months ago for 10 days. I get this note: I'll come back when the real Ronnie comes back.

I've learned that while I'd be a fool not to stay open to the advice and experiences of the smart, amazing people in my life, I also need to listen to what I have to say.

I'm a doctor; we work in teams. I'm very committed to problem solving.

Everywhere, authority and tradition have to justify themselves in the face of questions.

When I am wrong, I will learn the lesson and move on to face other challenges. For me, that's what creating your own life is. Doing your best work while being your best self.

Justice will overtake fabricators of lies and false witnesses.

I had no idea I was going to have a career in the theater. I did not plan it.

Even as the whole world tries to hang on to its job, there is also this weird parallel sense - almost a covert longing - that the old corrupt structures on which that job depends needs to be, ought to be, swept away.

The saddest of all hearts is one without gratitude.

I guess the most surprising discovery was how long Gandhi remained loyal to the ideal of the British Empire, even in India.

We have got a - we've got a good federal work force, but we have too many people, and we're paying them too much money.

Theres only one interview technique that matters. Do your homework so you can listen to the answers and react to them and ask follow ups. Do your homework prepare.

When you get real stage fright, it comes like a sledgehammer out of the blue in the middle of something that you know you've done too many times before, and there's no rhyme or reason for it. It's something quite different from being nervous. It's almost paralysing.

This hiatus coming up I'm looking at a comedy because I need the balance.

Do one thing every day that scares you.

I never understood why anyone would do magazines. Like, why would someone put their face out there so much? It's because those people reading magazines will go see the movie, so you do it.

The world is a penal institution.

When you're younger, being a redhead is... Well, my two brothers teased me no end.

You'll see Dame Judi Dench in a Bond film, in Shakespeare and then starring in her own sitcom. You never see that here with Meryl Streep.