89 Quotes by Benjamin W. Decker

Anywhere you find yourself, do a mindful check-in—Whenever appropriate, take a moment to close your eyes and listen in all directions around you. Be present with wherever you are, whenever you are actually there. Take it all in!

Mindful observation holds the same mindful awareness as open awareness, but with open eyes gently directing attention to a specific object.

There is a silent act of will at play when we observe the impulse to allow our eyes to wander, then gently override it. This develops the mental fortitude and willpower to stick to whatever it is that we are focusing on or working with.

By practicing mindful observation, you will become more aware of the virtues and qualities of what you are observing—a simple but useful spoon or a beautiful flower—which unlocks appreciation and gratitude for what you have. Cultivating a sense of gratitude in itself has been scientifically proven to have numerous health benefits.

Every time the mind wanders away from the awareness of the breath, notice that it has wandered and bring your awareness back to the breath. This can be likened to a rep in the gym—every time you bring your mind back, you are building your "muscle" of attention.

Mindfulness practice can teach us about the nature of thinking, and perhaps even more importantly, it can teach us that we are not our thoughts.

Mindfulness meditation practice will help you discern which thoughts support your goals and well-being and which thoughts are destructive or unhealthy and should be discarded.

If your mind wanders, all that means is that you’re alive and your brain is functioning normally, which is great news!

Your mind wanders, you bring it back. This is the exercise—and the practice—of meditation.