Jon Kabat Zinn is the creator of the first Center for Mindfulness and is widely recognized as the ultimate expert on using mindfulness to reduce stress and anxiety. He is a professor of Medicine Emeritus and learned mindfulness practices from none other than Thich Nhat Hanh.
Throughout his time, he has brilliantly fused western medicine with the art of mindfulness to help countless people’s lives.
Below I share with you some of his most powerful quotes on how to practice mindfulness and what it really is.
On avoiding emotions
“You might be tempted to avoid the messiness of daily living for the tranquility of stillness and peacefulness. This of course would be an attachment to stillness, and like any strong attachment, it leads to delusion. It arrests development and short-circuits the cultivation of wisdom.”
“We must be willing to encounter darkness and despair when they come up and face them, over and over again if need be, without running away or numbing ourselves in the thousands of ways we conjure up to avoid the unavoidable.”
On being spiritual
“Perhaps the most “spiritual” thing any of us can do is simply to look through our own eyes, see with eyes of wholeness, and act with integrity and kindness.”
“Meditation is the only intentional, systematic human activity which at bottom is about not trying to improve yourself or get anywhere else, but simply to realize where you already are.”
“From the perspective of meditation, every state is a special state, every moment a special moment.”
“Mindfulness practice means that we commit fully in each moment to be present; inviting ourselves to interface with this moment in full awareness, with the intention to embody as best we can an orientation of calmness, mindfulness, and equanimity right here and right now.”
“The best way to capture moments is to pay attention. This is how we cultivate mindfulness. Mindfulness means being awake. It means knowing what you are doing.”
“Concentration is a cornerstone of mindfulness practice. Your mindfulness will only be as robust as the capacity of your mind to be calm and stable. Without calmness, the mirror of mindfulness will have an agitated and choppy surface and will not be able to reflect things with any accuracy.”
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“By repeatedly bringing your attention back to the breath each time it wanders off, concentration builds and deepens, much as muscles develop by repetitively lifting weights.”
We’re all unique
“Life on earth is a whole, yet it expresses itself in unique time-bound bodies, microscopic or visible, plant or animal, extinct or living. So there can be no one place to be. There can be no one way to be, no one way to practice, no one way to learn, no one way to love, no one way to grow or to heal, no one way to live, no one way to feel, no one thing to know or be known. The particulars count.”
“Note that this journey is uniquely yours, no one else’s. So the path has to be your own. You cannot imitate somebody else’s journey and still be true to yourself. Are you prepared to honor your uniqueness in this way?”
On letting go
“To let go means to give up coercing, resisting, or struggling, in exchange for something more powerful and wholesome which comes out of allowing things to be as they are without getting caught up in your attraction to or rejection of them, in the intrinsic stickiness of wanting, of liking and disliking.”
“Acknowledging that sometimes, often at very crucial times, you really have no idea where you are going or even where the path lies. A the same time, you can very well know something about where you are now (even if it is knowing that you are lost, confused, enraged or without hope).”
“Intelligence is the door to freedom and alert attention is the mother of intelligence.”
On our perception
“Look at other people and ask yourself if you are really seeing them or just your thoughts about them…. Without knowing it, we are coloring everything, putting our spin on it all.”
“Just watch this moment, without trying to change it at all. What is happening? What do you feel? What do you see? What do you hear?”
Our original wholeness
“No matter how many scars we carry from what we have gone through and suffered in the past, our intrinsic wholeness is still here: what else contains the scars? None of us has to be a helpless victim of what was done to us or what was not done for us in the past, nor do we have to be helpless in the face of what we may be suffering now. We are also what was present before the scarring—our original wholeness, what was born whole. And we can reconnect with that intrinsic wholeness at any time, because its very nature is that it is always present. It is who we truly are.”
“Perhaps we just need little reminders from time to time that we are already dignified, deserving, worthy. Sometimes we don’t feel that way because of the wounds and the scars we carry from the past or because of the uncertainty of the future. It is doubtful that we came to feel undeserving on our own. We were helped to feel unworthy. We were taught it in a thousand ways when we were little, and we learned our lessons well.”
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