Cultivating mindfulness is the key to overcoming suffering and recognizing natural wisdom: both our own and others'. How do we go about it?

In the Buddhist tradition and in Contemplative Psychotherapy training, we nurture mindfulness through the practice of sitting meditation. There are many different kinds of meditation. For example, some are designed to help us relax; others are meant to produce altered states of consciousness.

Mindfulness meditation is unique in that it is not directed toward getting us to be different from how we already are. Instead, it helps us become aware of what is already true moment by moment. We could say that it teaches us how to be unconditionally present; that is, it helps us be present with whatever is happening, no matter what it is.

Mindfulness, paying precise, nonjudgmental attention to the details of our experience as it arises and subsides, doesn't reject anything. Instead of struggling to get away from experiences we find difficult, we practice being able to be with them. Equally, we bring mindfulness to pleasant experiences as well. Perhaps surprisingly, many times we have a hard time staying simply present with happiness. We turn it into something more familiar, like worrying that it won't last or trying to keep it from fading away.

When we are mindful, we show up for our lives; we don't miss them in being distracted or in wishing for things to be different. Instead, if something needs to be changed we are present enough to understand what needs to be done. Being mindful is not a substitute for actually participating in our lives and taking care of our own and others' needs. In fact, the more mindful we are, the more skillful we can be in compassionate action.

It's easy to lose sight of the beauty of the world in the midst of tragedy, political upheaval, injustice and suffering. While we continue with our practice, working to ease the suffering of others and living a life of compassion and Love, we also need to be mindful and grateful for the beauty of the world that still surrounds us when we choose Love. Like Pops says, "Love baby. Love. That's the secret."

"What a Wonderful World" [1970 Spoken Introduction Version] along with Oliver Nelson's Orchestra is a song written by Bob Thiele (as George Douglas) and George David Weiss. It was first recorded by Louis Armstrong and released as a single in 1968. Thiele and Weiss were both prominent in the music world (Thiele as a producer and Weiss as a composer/performer). Armstrong's recording was inducted in the Grammy Hall of Fame in 1999. Intended as an antidote for the increasingly racially and politically charged climate of everyday life in the United States, the song also has a hopeful, optimistic tone with regard to the future, with reference to babies being born into the world and having much to look forward to.