Henepola Gunaratana quotes:

Mindfulness helps us freeze the frame so that we can become aware of our sensations and experiences as they are, without the distorting coloration of socially conditioned responses or habitual reactions.

Mindfulness gives you time. Time gives you choices. Choices, skillfully made, lead to freedom. You don't have to be swept away by your feeling. You can respond with wisdom and kindness rather than habit and reactivity.

By silencing the mind, we can experience real peace. As long as various kinds of thoughts agitate the brain, we don't experience 100 percent peace.

You can't ever get everything you want. It is impossible. Luckily, there is another option: You can learn to control your mind, to step outside of the endless cycle of desire and aversion.

Each step along the Buddha's path to happiness requires practising mindfulness until it becomes part of your daily life.

When you have learned compassion for yourself, compassion for others is automatic.

Vipassana: looking into something with clarity and precision, seeing each component as distinct, piercing all the way through so as to perceive the most fundamental reality of that thing.

Civilization changes man on the outside. Meditation softens him within, through and through.

Pain is inevitable, suffering is not.

Meditation changes your character.

You can't make radical changes in the pattern of your life until you see yourself exactly as you are now. As soon as you do that changes will flow naturally.

The present moment is changing so fast that we often do not notice its existence at all. Every moment of mind is like a series of pictures passing through a projector. Some of the pictures come from sense impressions. Others come from memories of past experiences or from fantasies of the future.

You can learn not to want what you want, to recognize desires but not be controlled by them.

The purpose of meditation is personal transformation.

Whatever attitudes we habitually use toward ourselves, we will use on others, and whatever attitudes we habitually use toward others, we will use on ourselves.

Watch the functioning of your own mind in a calm and detached manner so you can gain insight into your own behavior.

Ignorance may be bliss, but it does not lead to liberation.

Let come what comes, and accommodate yourself to that, whatever it is. If good mental images arise, that is fine. If bad mental images arise, that is fine, too. Look on all of it as equal, and make yourself comfortable with whatever happens.

Peace is not a thought, not a concept; it is a nonverbal experience.

The brain does not manufacture thoughts unless we stimulate it with habitual verbalizing. When we train ourselves by constant practice to stop verbalizing, the brain can experience things as they are.

[M]orality is not a ritualistic obedience to a code of behavior imposed by an external authority. It is rather a healthy habit pattern that you have consciously and voluntarily chosen to impose upon yourself because you recognize its superiority to your present behavior.

Buddhism advises you not to implant feelings that you don't really have or avoid feelings that you do have. If you are miserable you are miserable; that is the reality, that is what is happening, so confront that. Look it square in the eye without flinching. When you are having a bad time, examine that experience, observe it mindfully, study the phenomenon and learn its mechanics. The way out of a trap is to study the trap itself, learn how it is built. You do this by taking the thing apart piece by piece. The trap can't trap you if it has been taken to pieces. The result is freedom.

But look within and watch the stuff coming up-restlessness, anxiety, impatience, pain-just watch it come up and don't get involved. Much to your surprise, it will simply go away. It rises, it passes away. As simple as that. There is another word for self-discipline. It is patience.

Deeply buried in the mind, there lies a mechanism that accepts what the mind experiences as beautiful and pleasant and rejects those experiences that are perceived as ugly and painful. This mechanism gives rise to those states of mind that we are training ourselves to avoid-- things like greed, lust, hatred, aversion, and jealousy.

Discipline is a difficult word for most of us. It conjures up images of somebody standing over you with a stick, telling you that you're wrong. But self-discipline is different. It's the skill of seeing through the hollow shouting of your own impulses and piercing their secret.

Don't cling to anything and don't reject anything.

DUE TO OUR FEELINGS ARISING FROM CONTACT, we think and we rationalize, conceptualize, theorize, philosophize and speculate. Because of the feeling arising from the six senses, we increase our desire; we come to wrong views and wrong beliefs. We recall our past sights, smells, sounds, tastes, touches and ideas and build up more desires, thoughts, concepts, beliefs, ideas, theories and philosophies.

No matter how hard you pursue pleasure and success, there are times when you fail. No matter how fast you flee, there are times when pain catches up with you.

No problem. You are not crazier than you were yesterday. It has always been this way, and you just never noticed.

Prayer and contemplation are both exercises in concentration. The normal deluge of conscious thought is restricted and the mind is brought to one conscious area of operation. The results are those you find in any concentrative practice: deep calm, a physiological slowing of the metabolism and a sense of peace and wellbeing

Real peace comes only when you stop chasing it. When you relax your driving desire for comfort, real fulfillment arises. When you drop your hectic pursuit of gratification, the real beauty of life comes out. When you seek to know the reality without illusion, complete with all its pain and danger, that is when real freedfom and security are yours.

Somewhere in this process you will come face-to-face with the sudden and shocking realization that you are completely crazy. Your mind is a shrieking gibbering madhouse on wheels barreling pell-mell down the hill utterly out of control and hopeless. No problem. You are not crazier than you were yesterday. It has always been this way and you just never noticed. You are also no crazier than everybody else around you. The only real difference is that you have confronted the situation they have not.

The Buddha's message was simple but profound. Neither a life of self-indulgence nor one of self-mortification can bring happiness. Only a middle path, avoiding these two extremes, leads to peace of mind, wisdom, & complete liberation from the dissatisfactions of life.

The principal cause of suffering is craving. Once craving is eliminated, much suffering will be eliminated. Still more suffering will be eliminated once ignorance is eliminated. Both craving and ignorance are equally powerful defilements that cause suffering.

The process of becoming who you will be begins first with the total acceptance of who you are.

The you that goes in one side of the meditation experience is not the same you that comes out the other side.

They have no power over you. It's all a show, a deception. Your urges scream and bluster at you; they cajole; they coax; they threaten; but they really carry no stick at all. You give in out of habit. You give in because you never really bother to look beyond the threat. It is all empty back there. There is only one way to learn this lesson, though. The words on this page won't do it.

View all problems as challenges. Look upon negativities that arise as opportunities to learn and to grow. Don't run from them, condemn yourself, or bury your burden in saintly silence. You have a problem? Great. More grist for the mill. Rejoice, dive in, and investigate.

We have to learn to be kind to ourselves. In the long run avoiding unpleasantness is a very unkind thing to do to yourself.

We usually do not look into what is really there in front of us. We see life through a screen of thoughts and concepts, and we mistake those mental objects for reality. We get so caught up in this endless thought-stream that reality flows by unnoticed. We spend our time engrossed in activity, caught up in an eternal flight from pain and unpleasantness. We spend our energies trying to make ourselves feel better, trying to bury our fears. We are endlessly seeking security. Meanwhile, the world of real experience flows by untouched and untasted.

You can only have bliss if you don't chase it.