Each of us is like the waves and also like the water. Sometimes we’re excited, noisy, and agitated like the waves. Sometimes we’re tranquil like stil… - Thích Nhất Hạnh

Breathing in, I am aware of my heart. Breathing out, I smile to my heart. I vow to eat, drink, and work in ways that preserve my health and well-being.

You can sit down with that fearful child inside and be gentle with him or her. You might say something like this: “Dear little child, I am your adult self. I would like to tell you that we are no longer a baby, helpless and vulnerable. We have strong hands and strong feet; we can very well defend ourselves. So there is no reason why we have to continue to be fearful anymore.

Whatever the tasks, do them slowly and with ease, in mindfulness. Don’t do any task in order to get it over with. Resolve to do each job in a relaxed way, with all your attention. Enjoy and be one with your work. Without this, the day of mindfulness will be of no value at all. The feeling that any task is a nuisance will soon disappear if it is done in mindfulness. Take the example of the Zen Masters. No matter what task or motion they undertake, they do it slowly and evenly, without reluctance.