There are three very useful qualities that we can cultivate in our meditation practice, and in life: Precision, gentleness, and letting go.
Precision involves taking a good posture and bringing attention repeatedly back to the present moment. When our minds wander, we simply notice the thoughts or emotions that are there, and bring attention back to the experience of the breath, which is what brings us back to the present moment.
Gentleness involves a sense of settling and relaxing with our experience, acknowledging the movement of mind and process of thinking that can so easily take us out of the present moment. We can practice gentleness by not judging our experience.
Letting go means embracing what is, and releasing the need for things to be any different than they are right now. We are letting go of expectation, judgment, and commentary, and allowing our experience to experience what is arising in any and every moment.
“Meditation is about seeing clearly the body that we have, the mind that we have, the domestic situation that we have, and the people who are in our lives. It’s about seeing how we react to all these things. It’s seeing our emotions and thoughts just as they are right now, in this very moment, in this very room, on this very seat. It’s not about trying to make them go away, not trying to become better than we are, but just seeing clearly with precision and gentleness.”