Last updated October, 2018. note: we link to our free guide to mindfulness and meditation at the bottom of the page (no email required). It's time for another installment of "Question and Answer Tuesdays!" This week, we had similar questions from both Stacy and Adam: "How does 'observing thoughts' fit in with meditating? Do you watch them, or do you focus your attention on your mantra? I'm not sure which of the two I do, or if I try to do them both at once. And, what does a meditation session look like as you move between the mantra and thinking?" These are common questions. It can be confusing, especially when you read different instructions from different teachers. First, observing doesn't imply an active component. This means when you observe thoughts, you don't analyze or interact with them. You simply watch them as they come into being, exist, and cease (i.e., as they arise and pass). Second, you can only observe thoughts when you become aware of them. You can't observe thoughts when you are lost in them. And, meditating is a formal exercise that helps you move from lost to aware. When you are meditating, you have an anchor - the two most common are your breath and a mantra. You focus your attention on this anchor. At some point, you will notice your attention has wandered and you'll become aware of thoughts. You may notice it immediately, or it may take some time. Regardless, once you notice, simply guide your attention back to the anchor. When you do this over and over again, two things happen:
"Learning to observe what arises and passes without getting caught up in it" (#2 above) is a skill you develop while meditating. This skill is made possible by training your attention (#1 above). As you develop this skill, it allows you to make a choice in each unfolding moment:
Indulging is our normal choice, though it's a bit of a misnomer to call it a "choice." Our default state is unaware, following our minds wherever they lead, mindlessly indulging mental phenomena, reacting habitually to desires and aversions. This default state results in emotional turmoil (our struggles and suffering). Not indulging allows us to move away from this default state. As far as how this unfolds in a meditation session, here's a sample of what it may look like (using a mantra as the anchor):
And so it goes! Stop dealing with the symptoms.Stress, anxiety, self-confidence issues, the inability to stop bad habits, problems with sleep and focus, and on and on and on.
These and the other things we struggle with every day are only symptoms. The good news is, they all share the same root cause. The bad news is, if you don't address that root cause, the symptoms will keep coming back no matter what you do. That's why we wrote "An owner's guide to the mind." For almost 20 years, people have been using it to address the root cause of their daily struggles. Click here to view the contents and learn more. Comments are closed.
|