The truth of suffering is not to be feared but to be understood through direct observation.

When you understand that all phenomena are impermanent, unsatisfactory, and non-self, attachment naturally falls away.

The path of insight is a path of discovery, not a path of creation. We are discovering what is already there.

The mind that notes and the object that is noted are both impermanent. Understanding this leads to liberation.

The moment you note a thought, it disappears. The noting mind keeps the hindrances away.

The knowledge of dissolution comes when you see both the noting mind and noted object dissolving together.

The path to liberation is through understanding the true nature of mind and matter through direct observation.

Concentration develops naturally through continuous noting. Don't try to force concentration to arise.

The object of meditation and the mind which knows it must be noted as they occur. If they are not noted, desire arises and disturbs concentration.

The purpose of meditation is to gain right understanding of the true nature of mental and physical phenomena.

Every moment of mindfulness is a step on the path to liberation. Each step is valuable, no matter how small.

When you note pain, you are not trying to make it go away. You are trying to understand its true nature.

Wisdom arises when you see the true characteristics of phenomena through direct experience.

When mindfulness is weak, defilements are strong; when mindfulness is strong, defilements are weak.

Each moment of noting is a moment of purification, a moment of cultivating the path.

Each moment of clear seeing is a moment of freedom from the illusion of permanence, satisfaction, and self.

In the moment of pure noting, there is no self - only the knowing and the known.

The development of insight is gradual, but the realization of truth is sudden.

Don't expect or desire anything. Just keep noting whatever arises in the present moment.

True peace is found not in the absence of experience but in the clear seeing of all experience.