Mindfulness of Thinking

by Philip L. Jones

Mindfulness of thinking continues the effort to broaden the field of awareness. Thoughts can be primarily words, primarily images or a combination. Anything imagined is regarded as a thought. Our thoughts are largely conditioned by our past experiences. They are central to the actions that we take. Yet we are often unaware of our thoughts; we are simply identified with them and caught in the "story". Mindfulness of thinking allows us to develop a greater degree of freedom in our thinking and in our actions.

Practicing Mindfulness of Thinking
 

• Settle into your sitting position with an erect but relaxed posture.

• Take several deep breaths. Then allow your breath to flow in its normal, ever changing manner.

• With a quality of spacious awareness, rest your attention in the sensation of the breath flowing in and flowing out either at the tip/rims of your nostrils or in your chest or abdomen, wherever the sensations are most predominant.

• When you become aware that your awareness has been pulled away from the breath or that you have become lost in thought, hold that thought in your non-judgmental awareness until it disappears. Then return to the breath.

• If you are finding that it is very difficult to hold the thought in awareness, you might try gently labeling it as "thinking ... thinking ... thinking" until the thought disappears. Labeling or noting can be a support for developing concentration and mindfulness. However, it can also become a habit that can interfere with your ability to be present. When able to hold a thought in awareness, see if you can drop the noting.

• After you are able to hold a thought in awareness from beginning through the middle to the end of the thought, begin to pay attention to how thoughts arise, are present and pass away. 

• If you ever feel confused about what you are experiencing or what you should do, simply return your attention to the breath.

• Continue this practice until your meditation period is over.

• During the day, take a few moments to be mindful ofyour breath, body sensations, moods and thoughts. This is a good way of helpingyourself to settle down into the present moment and to bring your meditation practice into your everyday life.