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M15 Ep073: Busy mind? Try some reflection
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When you notice a thought arising during meditation, you are coached to let go of that thought and return your attention to the breath. But, this is easier said than done, especially on days when your mind is very active. I have an alternative to struggling with your busy mind.
Through meditation, you learn to notice and accept the present moment, without judging it. Thoughts are simply phenomena that can arise in the moment. They can be noticed and let go.
In the beginning, most of us are not very good at accepting our thoughts without engaging with them. This skill requires a lot of practice, and even seasoned practitioners are sometimes challenged by their thoughts.
Peaceful Moment of the Week
The thing that typically stands in the way of accepting a thought is your reaction to it. Perhaps a memory of an argument pops into your mind and, before you realize it, you’re feeling aggravated and resentful. Or, maybe you think about that cute cat video you saw this morning on YouTube and automatically feel amused. These reactions can lead you into further thought. Recalling an argument might lead you to ruminate over all the things you should have said, for example.
The fact that you even had a thought, any thought, might also cause reactions. It’s common for meditators to feel frustrated, unsettled, or perturbed when thoughts come up. These reactions can be pronounced if you believe that your goal is to shut off your thoughts. (Once again, let me be clear: Meditation is NOT about getting rid of thoughts.)
Learning to let go of thoughts typically occurs in three phases. Phase one involves learning to notice thoughts as they’re arising. Phase two is noticing your reactions to thoughts. Phase three is accepting your reactions so you can let them, and the thoughts go. It takes time and practice to progress through these phases.
On days when your mind is particularly noisy, practice can feel challenging - no matter which of the three phases you’re in. Here’s an exercise you can do on busy mind days.
Reflection Exercise for Busy Mind Days
This is an exercise that you turn to during a meditation session. While meditating, if you find yourself becoming frustrated with thoughts arising, or you feel you cannot meditate effectively because your mind is too active, stop meditating, and reflect, instead.
1. Stay in your meditation posture, with eyes closed.
2. Let go of your focus on the breath. You may still be aware of your breath in the background and that’s okay.
3. Reflect on the thoughts that were coming up. Don’t analyze them or look for what caused them. Instead, ask yourself the following questions:
When you noticed a thought come up, what did you notice?
How did you react to the thought?
How did the thought make you feel?
What, if any judgements did you make?
What actions did you take?
How do you feel right now? Take the time to notice not just your emotional responses, but how your body actually feels. How does your emotional responses manifest in your physical body.
4. If your mind is calmer, you can let go of the reflection and return to meditating. Just gently bring your attention back to your breath. But, it’s okay to choose to stick with reflection, instead. You could also cycle between reflection and meditation. Just cycle slowly and deliberately.
This exercise is effective, because it allows you to turn your attention toward something that is already stealing your a...
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Listen:
Watch:
Read:
When you notice a thought arising during meditation, you are coached to let go of that thought and return your attention to the breath. But, this is easier said than done, especially on days when your mind is very active. I have an alternative to struggling with your busy mind.
Through meditation, you learn to notice and accept the present moment, without judging it. Thoughts are simply phenomena that can arise in the moment. They can be noticed and let go.
In the beginning, most of us are not very good at accepting our thoughts without engaging with them. This skill requires a lot of practice, and even seasoned practitioners are sometimes challenged by their thoughts.
Peaceful Moment of the Week
The thing that typically stands in the way of accepting a thought is your reaction to it. Perhaps a memory of an argument pops into your mind and, before you realize it, you’re feeling aggravated and resentful. Or, maybe you think about that cute cat video you saw this morning on YouTube and automatically feel amused. These reactions can lead you into further thought. Recalling an argument might lead you to ruminate over all the things you should have said, for example.
The fact that you even had a thought, any thought, might also cause reactions. It’s common for meditators to feel frustrated, unsettled, or perturbed when thoughts come up. These reactions can be pronounced if you believe that your goal is to shut off your thoughts. (Once again, let me be clear: Meditation is NOT about getting rid of thoughts.)
Learning to let go of thoughts typically occurs in three phases. Phase one involves learning to notice thoughts as they’re arising. Phase two is noticing your reactions to thoughts. Phase three is accepting your reactions so you can let them, and the thoughts go. It takes time and practice to progress through these phases.
On days when your mind is particularly noisy, practice can feel challenging - no matter which of the three phases you’re in. Here’s an exercise you can do on busy mind days.
Reflection Exercise for Busy Mind Days
This is an exercise that you turn to during a meditation session. While meditating, if you find yourself becoming frustrated with thoughts arising, or you feel you cannot meditate effectively because your mind is too active, stop meditating, and reflect, instead.
1. Stay in your meditation posture, with eyes closed.
2. Let go of your focus on the breath. You may still be aware of your breath in the background and that’s okay.
3. Reflect on the thoughts that were coming up. Don’t analyze them or look for what caused them. Instead, ask yourself the following questions:
When you noticed a thought come up, what did you notice?
How did you react to the thought?
How did the thought make you feel?
What, if any judgements did you make?
What actions did you take?
How do you feel right now? Take the time to notice not just your emotional responses, but how your body actually feels. How does your emotional responses manifest in your physical body.
4. If your mind is calmer, you can let go of the reflection and return to meditating. Just gently bring your attention back to your breath. But, it’s okay to choose to stick with reflection, instead. You could also cycle between reflection and meditation. Just cycle slowly and deliberately.
This exercise is effective, because it allows you to turn your attention toward something that is already stealing your a...