"Mindfulness creates centered awareness. When you do one thing at a time, you're guaranteed excellent results. If you do too many things simultaneously, it messes up your neural circuits. Focus on one thing at a time."

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Use emotional awareness and pay attention to your body - look [and locate] concrete physical sensations - like stabbing, aching, throbbing - and [distinguish and define them] by saying things like, "it is the size of a golf ball or it is the size of a baseball" - do whatever you can do to find painful physical sensations.

— Gary Zukav