Meditation nuggets that have been meaningful for me in this my freshman year of being a meditator.

1.  Impermanence of all things including feelings/reactions.

2.  Focus/notice is different from a) grasping/holding or b) ignoring/denial, in much the same way neutral is different from positive or negative.

3.  Skillful or non-skillful -- helpful way of seeing behavior/responses (rather than good/bad).

4.  Paying attention to something changes my relationship with it.  As in, paying attention to my anxiety lessens its power and provides me the opportunity to consider/reflect on my options, rather than typical knee jerk responses like fear/anger/blame/shame.

5.  Importance of breathing.  Sometimes breathing being the only thing important!