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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.