In the fast-paced world we live in, our minds are constantly filled with thoughts, worries, and distractions. Meditation offers a way to find inner peace and clarity by learning to watch our thoughts without getting identified with them. If you can observe your thoughts without becoming involved, many of your problems will diminish. Many issues in life are simply created by the mind and its thoughts. Here’s a guide on how to watch your thoughts in meditation.
The Principle of Non-Involvement
One of the basic principles in watching thoughts is your non-involvement with them. Most people get involved with the thinking process because they assume the thoughts are theirs. In reality, no thought belongs to the soul. When you experience your source (or center or soul) in moments of bliss, no-mind, or ecstasy, where have all these thoughts gone?
The wisdom of sages tells us that no thought belongs to the soul. All thoughts exist at the mind level, on the periphery. At the center of your being (soul), there is no thought; there is absolute silence, stillness, and bliss. To experience that blissful and silent state, you need to first watch the thoughts in your mind. As you stop getting involved in the thinking process, your mind will start slowing down because it feeds on your energy. Here’s how you can practice watching your thoughts in meditation:
1. Relax Yourself
Watching is a passive activity, so first, relax. Don’t be tense or in a mood to fight with your thoughts. Sit in a comfortable or cross-legged position, keep your eyes closed, and start observing the traffic of thoughts in your mind.
2. Too Many Thoughts in the Mind
When you start watching your thoughts, you may realize there are too many. Many people think thoughts have increased after they start observing them. Don’t worry; it's just that you’re becoming conscious of them now. These thoughts were always there. Most people live unconsciously, so they don’t notice. Watching thoughts makes you more conscious of yourself—an inner growth. Just observe all thoughts quietly, even the thought that there are many thoughts in the mind!
3. Don’t Try to Stop the Thoughts
Many people want to stop the mind or the thinking process. It’s not possible. The more you try to control the mind, the more active it becomes. The only way to stop overthinking is through meditation. Never fight with your mind. Let it do what it’s doing. Your job is to watch passively. Be a witness to all the thoughts in your mind.
4. Watch the Thoughts as if They Don’t Belong to You
A fundamental rule of witnessing thoughts is not to get identified with them. Don’t think they are your thoughts. Don’t judge them as good, bad, or ugly. Don’t take pride or feel guilty about the thoughts. Watch them from a distance, as if they are someone else's. Stay aloof and observe from afar.
It's like standing at a traffic signal and watching vehicles pass by. If you get involved in the thinking process, realize you’ve walked into the traffic of thoughts, and an accident has happened. When you realize you’ve gotten involved, step back and start watching again. If you feel guilty, watch that guilt too.
5. Watch the Gap Between Two Thoughts
Keep watching your thoughts without getting identified. Over time, thoughts will slow down and become less frequent. You’ll start seeing gaps between thoughts, just like gaps between fingers. Watch these gaps as well. Stay relaxed and present. When a thought comes, watch it passively. When a gap comes, watch the gap. Watching the gap deepens the silence within and helps you know your inner self. Don’t get excited as your meditation deepens. Also, watch any ego feelings. You must witness all thoughts or emotions impartially.
6. Practice Watching Thoughts as Much as You Can
As you continue watching thoughts, your witnessing center will develop. You’ll be able to watch your thoughts while standing in a queue, walking, or doing mundane tasks. This is like graduating to the next stage. Practice watching thoughts whenever you get the time and space. Practice as much as you can. You’ll make mistakes, but don’t worry. Keep watching the mind as often as possible.
Watching thoughts in meditation is a powerful practice that can transform your life. By learning to observe your thoughts without getting involved, you can reduce mental clutter and find inner peace. Remember, it’s a journey of inner growth. Stay patient and consistent, and over time, you’ll experience the bliss and silence of your true self.
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