Seti
Meditation is often misunderstood as a practice of turning off your thoughts or zoning out. However, the mind will not be quiet just because you want it to be. Instead, meditation is about observing your thoughts without judgment and gently guiding your attention back to your breath when your mind wanders. This process is sometimes referred to as cultivating the witness. It is normal for thoughts to arise during meditation, and the goal is not to resist or engage with these thoughts but to simply acknowledge them and return to your focus.
| Characteristics | Values |
|---|---|
| Nature of thoughts during meditation | It is normal to have thoughts during meditation. |
| What to do with thoughts | Be kind to yourself, acknowledge the thought, and gently bring your attention back to your breath. |
| Meditation as a practice | Meditation is a practice of focus and a way to become more familiar with your mind and the types of thoughts that arise throughout the day. |
What You'll Learn
Meditation is not about turning off your mind, but focusing it
Meditation is often misunderstood as a practice of turning off your thoughts and emptying your mind. However, this is a misconception. The mind is always "on", and it is natural for thoughts to arise during meditation. In fact, meditation is not about suppressing thoughts but about cultivating a different relationship with them. It is about observing and acknowledging thoughts without getting caught up in them.
The mind is constantly active, jumping from one thought to another. When we try to meditate, we may find ourselves struggling to stop our thoughts, which can be frustrating and discouraging. We may think that we are failing at meditation because we cannot clear our minds. However, this is not what meditation is about.
Meditation is a practice of focus and awareness. It is about recognising and acknowledging the thoughts that arise without getting attached to them. Instead of chasing every thought or resisting those we don't like, we learn to simply observe them. We train our minds to step back and witness the thoughts without judgement, rather than getting lost in them. This is often referred to as "cultivating the witness". By doing so, we develop a healthier relationship with our thoughts and gain a sense of perspective.
When a thought arises during meditation, the key is to acknowledge it and gently bring your attention back to your breath or your chosen focus. It is important to be kind and gentle with yourself. Instead of forcing your mind to be still, simply notice the thought with curiosity and then choose to return to your focus. This process of acknowledging and redirecting your attention is the essence of meditation. It is not about turning off your mind but about focusing and training it.
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It's normal for your mind to wander during meditation
It's completely normal for your mind to wander during meditation. In fact, it's an extremely common occurrence, and it's important to remember that it's okay if your mind wanders.
Our minds are naturally active and thinking, and it can be difficult to slow down our thoughts, especially when we are just starting out with meditation. The mind often wanders off, and that's okay—it's all part of the process of learning to meditate. It's what the mind does. So, be kind to yourself, and try not to judge yourself or be harsh when this happens. Instead, approach your thoughts with innocent curiosity.
When you notice your mind wandering, gently guide your attention back to your breath, or your mantra, or whatever your focus is. You can always begin again. This is often referred to as "cultivating the witness", where you are aware of your thoughts but not engaged or lost in them.
If you're struggling with a lot of thoughts, you could try an open awareness practice, where you simply observe all the activity in your mind without resisting it. You might also try switching up your focus, for example, by listening to your breathing or doing a body scan. Remember, the point of meditation is not to "quiet the mind", but to develop a healthier relationship with your thoughts and to train your mind to observe without chasing every thought.
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You can't stop thoughts by thinking about it
Meditation is not about turning off your mind or getting rid of thoughts. In fact, it is normal for the mind to wander during meditation. Our minds are radiant, brilliant, and amazing things, and there is no off switch. The mind will not be quiet because you want it to be quiet; it will continue to produce thoughts. So, you can't stop thoughts by thinking about it.
The goal of meditation is not to stop thoughts but to establish a healthier relationship with your thoughts. It is about becoming familiar with the types of thoughts that come up throughout the day and learning to observe them without judgment. This is often referred to as "cultivating the witness." You are aware of your thoughts but not lost in them.
When a thought enters your mind during meditation, simply acknowledge it and gently bring your attention back to your breath. Be kind to yourself and avoid self-judgment. It is okay to have thoughts during meditation. Instead of trying to stop them, practice observing them with curiosity and then gently guiding your attention back to your focus, whether it is your breath, a mantra, or a body scan.
Remember, meditation is a practice of focus and awareness. You are training your mind to witness thoughts without chasing after them or resisting them. So, when a thought arises, notice it, acknowledge it, and then gently bring your attention back to the present moment.
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Be kind to yourself when you have thoughts during meditation
It is important to be kind to yourself when you have thoughts during meditation. Meditation is not about turning off your mind or getting rid of thoughts. Instead, it is about establishing a healthier relationship with your thoughts and becoming more familiar with what is going on in your mind.
The mind often wanders during meditation, and that is completely normal. It is natural for thoughts to arise, and it is important to be gentle with yourself when this happens. Rather than judging yourself or being harsh, try to approach your thoughts with curiosity and playfulness.
When a thought arises during meditation, take a moment to acknowledge it. You can even silently say "thinking" to yourself. Then, gently bring your attention back to your breath. If the thought feels important, you can make a mental note to come back to it later. If it is irrelevant, simply let it go.
It is important to remember that meditation is a practice, and it takes time to develop a more mindful relationship with your thoughts. Be patient with yourself and avoid forcing your mind to be still. Instead, gently guide your attention back to your breath or mantra, just as you would gently guide a toddler or puppy.
Meditation is a skill that can help you become more aware of your thoughts and develop a sense of focus and well-being. By being kind to yourself during meditation, you can also cultivate a more positive inner tone, which can carry over into the rest of your day.
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Don't judge your thoughts
When you meditate, it's normal for your mind to wander. In fact, it's inevitable. Your mind is designed to think, and it won't simply stop because you're meditating. So, when a thought enters your meditation, don't judge it or yourself. Don't be harsh or frustrated. Instead, be curious. Observe the thought with a playful attitude.
The attitude of playful curiosity is an important one to adopt when meditating. It's okay to have thoughts, and it's okay to acknowledge them. In fact, it's important to acknowledge them. See the thought, touch it, and spend a moment with it. If it's important, make a mental note to come back to it later. If it's irrelevant, note that too. Then, gently bring your attention back to your breath.
It's important to be gentle with yourself when meditating. If you find your mind wandering, simply acknowledge the thought and gently bring your attention back. Don't yank your attention back with force. Instead, be kind to yourself, as you would with a toddler or a puppy. Your inner tone when meditating will influence how you treat yourself for the rest of the day. So, be gentle, be friendly, and be sweet.
Remember, meditation is not about turning off your mind or zoning out. It's about establishing a healthier relationship with your thoughts. It's about becoming familiar with what's going on in your mind and the types of thoughts that arise. So, when a thought enters your meditation, don't judge it. Simply acknowledge it and gently bring your attention back to your breath.
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Frequently asked questions
It is normal to have thoughts while meditating. Meditation is not about turning off your mind but about building a healthier relationship with your thoughts. You can acknowledge the thought and then gently bring your attention back to your breath.
You can simply label the thought as a "thought" or "thinking". This is not to dismiss the thought but to acknowledge it and then bring your attention back to your breath.
If the thought is important, you can make a mental note and tell yourself that you want to come back to it. Then, gently bring your attention back to your breath.
It is common for the same thought to keep coming back. You can choose to be kind to yourself and gently guide your attention back to your breath, like you would with a toddler or a puppy.
You can try to change up your focus. For example, you can try listening to your breathing or doing an open awareness practice, where you become aware of everything that enters your mind without resisting it.
