How much do I want to read more? 6/10

Not a bad book. The topic is famous, and is discussed more thoroughly, in greater details in countless other books.
Here the information is lighter, and a little shallow, but it's just ok.
We all should write our own book to define such important topics as mindfulness. And I'm not sure I could write a better book than this one.


What's the difference between successful people and unsuccessful ones? Unless we're talking about athletes, the answer is their minds.
qualities of mind.

Your mind shapes your action in the world, which in turn defines the contour and direction of your life. If you want to change your life and find success, you'll have to work with your mind. You'll have to work with its emotions, doubts, hopes, fears, deceptions, inertia, and energy. So it's worthwhile to get familiar with your mind and useful to make friends with it.

The mind is something like a reservoir of thoughts, feelings, perceptions, and intentions powered by emotional energy.
That energy can either be caught up pointlessly in bad habits and hangups, or it can be harnessed in the pursuit of your goals and propel you to success.

Chapter 1. Mindfulness

“paying attention on purpose, in the present moment, nonjudgmentally.”

Sometimes attention is focused and steady, sometimes scattered and unstable. Mindfulness belongs to the focused and steady kind of attention.

If you're mindful of something—the breath, let's say—it's because you purposefully directed your attention there. So we're not talking about random, scattered attention. We're talking about focused, intentionally directed attention.

“In the present moment…” There is no other moment in which to do anything.

“Nonjudgmentally.” Especially in meditation, mindfulness is not about accepting or rejecting anything. Whatever thoughts, feelings, or perceptions come up in the context of mindfulness are not regarded as good or bad, but as simply part of the colorful tapestry of mind.

Mindfulness and Meditation

Meditation is the practice of getting more familiar with them, of deepening your understanding of how your mind works and how its different moving parts condition your experience of the world—for better or for worse.

Common Objections to Meditation

By avoiding meditation, we avoid ourselves.

Getting Into a Meditation Practice

Walk and notice. One easy way to get into the mindfulness thing is just to take a short walk around your neighborhood and try to notice things you've never seen before.

Stop and listen. Wherever you are, just stop what you're doing and listen to whatever sounds you can hear.

Check your emotional state. At any point in time during the day, you can stop what you're doing and check how things are going inside your head and heart. How do you feel right now? What kinds of emotions are occurring? Happiness, anger, sadness, irritation, amusement, love, desire? Get specific.
The ability to be precise about your emotions is called emotional granularity, and it's a good skill to have, because it helps with regulating your emotions.

Pay attention to small things. While you're out in nature, or at pretty much any other time when the opportunity comes along, you can pick up something small and observe it with close attention. It can be a rock, a blade of grass, a flower, a handful of soil—choose whatever. Look at it closely. Notice all its colors and shapes, the texture of its surface. Smell it. Run your fingers along its surface. Is it rough or smooth? Moist or dry? Maybe it's hard, soft, waxy, or brittle.

How to Do Mindfulness Meditation

Meditation gives me a chance to rest and get to know my own mind more deeply. It's a gesture of compassion, an act of making friends with myself.

Let the breath fill your whole awareness. Let your mind get so absorbed in the breath it becomes one with it.

the key to seeing results is consistency.

Common Problems

Sometimes the pain just disappears on its own without our having to do anything at all. If this happens to you, then congratulations, you just experienced a lesson in impermanence.

Chapter 2. Mindfulness and the Attitudes of Success

you can never step into the same river twice. And the Buddha, Siddhartha Gautama, also emphasized the transience of things, saying, “All conditioned phenomena are impermanent.”

Change occurs all the time.

With a deeper understanding of impermanence comes that coveted mental trait of successful people, adaptability to change. That is, in other words, the intuitive skill of knowing when to hitch your wagon to new trends so that you are always moving forward and never left in the dust

Taking Charge of Your Destiny

they actively work to create the causes and conditions for realizing their ambitions. They understand that they, and they alone, shoulder the responsibility of making a success of their life.

One of the strongest motivators for giving up the passive habit is the same understanding of impermanence—that is, the constancy of change

Let the fact that time never stops its relentless passage be your inspiration, a reminder that you have no time to waste in achieving your dreams. In other words, the clock's a-ticking, so get moving and seize the day!


There should be a sense that the world is a fascinating and exciting place with many kinds of experience and knowledge to offer. Challenges are not just irritating requirements, chores you have to do if you want to get from point A to point B. Instead, you could approach them with a sense of discovery and wonder.

Your eyes need to be wide open, and you must be attentive to what's going on around you.

Appreciating Interdependence

It's about paying attention to our own behavior, the way we treat others.

To be successful in our goals, we need others. That realization should be both humbling and empowering.

The Courageous Spirit

It goes without saying that anything meaningful you want to accomplish in life will require persistence. Persistence, in turn, requires confidence and faith in yourself when the going gets tough and the signals you're getting from your environment and other people all seem to be negative.

One of the biggest benefits of mindfulness is learning to work with negativity. It's all too easy to confuse our thoughts with reality, especially if those thoughts have some strong emotional force behind them.

Mindfulness opens up space. The more you practice, the more spacious and open your mind becomes. There seems to be no limit to this. The space just keeps expanding. Negative thoughts, self-doubt, and self-criticism become mere echoes. In the same way an echo sounds hollow, negative thoughts seem transparent, fleeting, and lacking substance.