This section brings together all the practices, techniques, and concepts introduced in this book. It will serve as both a short summary and as an option to refer to for your daily mindfulness practice.

Firstly, please keep meditating! There is a lag between our actions on the meditation mat and the benefits to our mental state. But just as we know that if we keep lifting in the gym we will get stronger, we need to keep in mind that if we continue to meditate we will eventually see positive changes. Reductions in anxiety and rumination, as well as an increase in clarity, calm and focus. Our relationships will improve, along with our decision-making abilities. We will begin to know ourselves on a deep level and therefore be in a better place to make decisions for our future….

Once we have some experience with mindfulness meditation, we can begin to explore different types of awareness and expand our practice in unique and interesting ways. Up to this point, the meditations and glimpses in this book have been object based. That is, we choose a meditation object, like the breath, a mood, or a sound, and repeatedly return our attention back to that object when our mind wanders…