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

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.

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.”

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.”

Better to remain silent and be thought a fool than to speak and to remove all doubt.

Volunteerism is currency that appreciates.

The movies were so healing for me because I had such an isolated, lonely childhood. Going to the movies and having the lights go down, you disappear. If you have esteem issues, suddenly you're in a void where nobody can see you. You are just by yourself in that darkness, and your loneliness is cured.

I would still love to do more Handel. I think Handel was a fantastic composer. I did lots of Vivaldi, but it's also important to do the music of Handel, one of the greatest composers of the 18th century.

I got a job with a law firm in Portland after a couple of years with Senator Muskie. But by then, my interest in politics had been sparked, through meeting Senator Muskie, through seeing what he did.

It took me a good decade of hiding in my house and not going outside to even, like, get my arms around this idea of celebrity, where suddenly people are looking for you to pick your nose or get a shot of you kissing some woman. It's a very discombobulating thing.

As a kid, I had to be funny.

Daisies smell less yet most quaint And sweet thyme true Primrose first born child of Ver Merry Spring times harbinger.

That's why it's called Sebastian Bach. I mean, it's a permanent band, pretty much, but if I jam with other people, it just makes a better album, I think.

In life every effort is marked down at the end as a win or a loss.

With languages, you are at home anywhere.

Walking is good for solving problems " it's like the feet are little psychiatrists.

I hope there is nothing about me that people have a big problem with. You know, I like to think of myself as lovable.

Most people would focus on concentrating more, and I can't do that. It almost makes me overthink a lot of my things. I have to focus on not thinking.

I'm very fortunate to have a coach that I got to stay with all this time. Every year the bond gets stronger and better, and we understand each other more. And it's like she can tell if I walk into the gym what kind of mood I'm in, what she has to fix for the practice I need, or how I'm feeling.

Make the most of what you have and keep your standards high. Never settle for anything less than you deserve or are capable of achieving.

Take the tale in your teeth, then, and bite till the blood runs, hoping it's not poison.

I am happy with my form; I just need to score a couple of goals. I want the ball. I want to create something.

I regard myself as a grand juror waiting to hear the evidence from the prosecutor, the Judiciary Committee. I'm diametrically opposed to Nixon and everything he stands for, but I want to see the evidence of high crimes and misdemeanors first.

I'm always looking for a way to give myself something new as a person.

Being in jail, it's humbled me in a way I never imagined.

2012 has been an extraordinary year for our country. We cheered our Queen to the rafters with the Jubilee, showed the world what we're made of by staging the most spectacular Olympic and Paralympic Games ever and - let's not forget - punched way above our weight in the medals table.