Waking Up: A Guide to Spirituality Without Religion
by Sam Harris
30 popular highlights from this book
Key Insights & Memorable Quotes
Below are the most popular and impactful highlights and quotes from Waking Up: A Guide to Spirituality Without Religion:
“Our minds are all we have. They are all we have ever had. And they are all we can offer others.”
“Some people are content in the midst of deprivation and danger, while others are miserable despite having all the luck in the world. This is not to say that external circumstances do not matter. But it is your mind, rather than circumstances themselves, that determines the quality of your life. Your mind is the basis of everything you experience and of every contribution you make to the lives of others. Given this fact, it makes sense to train it.”
“Spirituality must be distinguished from religion—because people of every faith, and of none, have had the same sorts of spiritual experiences.”
“In fact, we can directly experience that consciousness is never improved or harmed by what it knows. Making this discovery, again and again, is the basis of spiritual life.”
“Our minds are all we have. They are all we have ever had. And they are all we can offer others. This might not be obvious, especially when there are aspects of your life that seem in need of improvement—when your goals are unrealized, or you are struggling to find a career, or you have relationships that need repairing. But it’s the truth. Every experience you have ever had has been shaped by your mind. Every relationship is as good or as bad as it is because of the minds involved. If you are perpetually angry, depressed, confused, and unloving, or your attention is elsewhere, it won’t matter how successful you become or who is in your life—you won’t enjoy any of it.”
“My mind begins to seem like a video game: I can either play it intelligently, learning more in each round, or I can be killed in the same spot by the same monster, again and again.”
“if, like many people, you tend to be vaguely unhappy much of the time, it can be very helpful to manufacture a feeling of gratitude by simply contemplating all the terrible things that have not happened to you, or to think of how many people would consider their prayers answered if they could only live as you are now. The mere fact that you have the leisure to read this book puts you in very rarefied company. Many people on earth at this moment can’t even imagine the freedom that you currently take for granted.”
“On one level, wisdom is nothing more profound than an ability to follow one’s own advice.”
“There is nothing passive about mindfulness. One might even say that it expresses a specific kind of passion—a passion for discerning what is subjectively real in every moment. It is a mode of cognition that is, above all, undistracted, accepting, and (ultimately) nonconceptual. Being mindful is not a matter of thinking more clearly about experience; it is the act of experiencing more clearly, including the arising of thoughts themselves. Mindfulness is a vivid awareness of whatever is appearing in one’s mind or body—thoughts, sensations, moods—without grasping at the pleasant or recoiling from the unpleasant.”
“How we pay attention to the present moment largely determines the character of our experience and, therefore, the quality of our lives. Mystics and contemplatives have made this claim for ages—but a growing body of scientific research now bears it out.”
“The feeling that we call “I” is itself the product of thought. Having an ego is what it feels like to be thinking without knowing that you are thinking.”
“we are all seeking fulfillment while living at the mercy of changing experience. Whatever we acquire in life gets dispersed. Our bodies age. Our relationships fall away. Even the most intense pleasures last only a few moments. And every morning, we are chased out of bed by our thoughts.”
“Merely accepting that we are lazy, distracted, petty, easily provoked to anger, and inclined to waste our time in ways that we will later regret is not a path to happiness.”
“Every moment of the day—indeed, every moment throughout one’s life—offers an opportunity to be relaxed and responsive or to suffer unnecessarily.”
“if you are thinking without knowing you are thinking, you are confused about who and what you are.”
“The reality of your life is always now. And to realize this, we will see, is liberating. In fact, I think there is nothing more important to understand if you want to be happy in this world.”
“I’m not denying the importance of achieving one’s goals, maintaining one’s health, or keeping one’s children clothed and fed—but most of us spend our time seeking happiness and security without acknowledging the underlying purpose of our search. Each of us is looking for a path back to the present: We are trying to find good enough reasons to be satisfied now.”
“How to Meditate 1. Sit comfortably, with your spine erect, either in a chair or cross-legged on a cushion. 2. Close your eyes, take a few deep breaths, and feel the points of contact between your body and the chair or the floor. Notice the sensations associated with sitting—feelings of pressure, warmth, tingling, vibration, etc. 3. Gradually become aware of the process of breathing. Pay attention to wherever you feel the breath most distinctly—either at your nostrils or in the rising and falling of your abdomen. 4. Allow your attention to rest in the mere sensation of breathing. (You don’t have to control your breath. Just let it come and go naturally.) 5. Every time your mind wanders in thought, gently return it to the breath. 6. As you focus on the process of breathing, you will also perceive sounds, bodily sensations, or emotions. Simply observe these phenomena as they appear in consciousness and then return to the breath. 7. The moment you notice that you have been lost in thought, observe the present thought itself as an object of consciousness. Then return your attention to the breath—or to any sounds or sensations arising in the next moment. 8. Continue in this way until you can merely witness all objects of consciousness—sights, sounds, sensations, emotions, even thoughts themselves—as they arise, change, and pass away.”
“There is nothing novel about trying to become happy. And one can become happy, within certain limits, without any recourse to the practice of meditation. But conventional sources of happiness are unreliable, being dependent upon changing conditions. It is difficult to raise a happy family, to keep yourself and those you love healthy, to acquire wealth and find creative and fulfilling ways to enjoy it, to form deep friendships, to contribute to society in ways that are emotionally rewarding, to perfect a wide variety of artistic, athletic, and intellectual skills—and to keep the machinery of happiness running day after day. There is nothing wrong with being fulfilled in all these ways—except for the fact that, if you pay close attention, you will see that there is still something wrong with it. These forms of happiness aren’t good enough. Our feelings of fulfillment do not last. And the stress of life continues.”
“a human mind is a wandering mind, and a wandering mind is an unhappy mind.”
“Each of us is looking for a path back to the present:”
“There is now little question that how one uses one’s attention, moment to moment, largely determines what kind of person one becomes. Our minds—and lives—are largely shaped by how we use them.”
“It is always now.”
“Everything we do is for the purpose of altering consciousness. We form friendships so that we can feel love and avoid loneliness…. We read for the pleasure of thinking another person's thoughts. Every waking moment, and even in our dreams, we struggle to direct the flow of sensation, emotion, and cognition towards states of consciousness that we value.”
“Happily, the benefits of training in meditation arrive long before mastery does.”
“As manuals for contemplative understanding, the Bible and the Koran are worse than useless. Whatever wisdom can be found in their pages is never best found there, and it is subverted, time and again, by ancient savagery and superstition.”
“It may not be coincidental that [you] use phrases like ‘self conscious’ when you really mean that you are conscious of others being conscious of you.”
“What is the meaning of life? What is our purpose on earth? These are some of the great, false questions of religion. We need not answer them, for they are badly posed, but we can live our answers all the same. At a minimum, we can create the conditions for human flourishing in this life--the only life of which any of us can be certain. That means we should not terrify our children with thoughts of hell or poison them with hatred for infidels. We should not teach our sons to consider women their future property or convince our daughters that they are property even now. And we must decline to tell our children that human history began with bloody magic and will end with bloody magic in a glorious war between the righteous and the rest.”
“I still considered the world’s religions to be mere intellectual ruins, maintained at enormous economic and social cost, but I now understood that important psychological truths could be found in the rubble.”
“This is not to say that external circumstances do not matter. But it is your mind, rather than circumstances themselves, that determines the quality of your life. Your mind is the basis of everything you experience”
