From Thick Nhat Hanh’s The Four Establishments of Mindfulness: To practice meditation is to look deeply in order to see into the essence of things. With insight and understanding we can realize liberation, peace, and joy. Our anger, anxiety, and fear are the ropes that bind us to suffering. If we want to be liberated from them, we need to observe their nature, which is ignorance, the lack of clear understanding. When we misunderstand a friend, we may become angry at him, and because of that, we may suffer. But when we look deeply into what has happened, we can end the misunderstanding. When we understand the other person and his situation, our suffering will disappear and peace and joy will arise. The first step is awareness of the object, and the second step is looking deeply at the object to shed light on it. Therefore, mindfulness means awareness and it also means looking deeply.