Introduction: just take a breath already, will ya? -- We can always change our minds -- First, we'll need a map -- You'd better sit down for this: a few preparatory words on, uh, sitting -- Sitting: the setup -- All right, let's start already -- Lost and found -- Another map: your mind, the operating system(s) -- Back to the cushion: body and heart -- Emotions practices: just dropping in -- "I think" becomes, "There's that thought" -- It's a bee-you-tee-ful day for meditation! -- The mind hacker's toolkit, for those special moments -- It's all home: deeper awareness -- Into the deep end: vibe practices -- Home again, home again: some final words on mindfulness -- Epilogue: practically finished -- Appendix: see om, do om, teach om: spreading the goodness.