The Nature of Thoughts in Meditation
Thoughts arise. They always do. The mind generates thoughts like the heart pumps blood. It’s natural. Constant. Unstoppable. But in meditation, we learn to relate to thoughts differently.
“The mind is a wonderful servant, but a terrible master.” – Robin Sharma
We don’t suppress thoughts. We don’t fight them. We don’t judge them. We simply notice them. Like clouds passing in the sky. They come. They go. We remain.
Types of Thoughts You Might Encounter
- Planning thoughts
- Worry thoughts
- Memory thoughts
- Fantasy thoughts
- Self-criticism thoughts
Each type has its own flavor. Its own pull. But in meditation, we treat them all the same. We notice. We let go. We return to our focus.
The Focus Point
In meditation, we choose a focus point. It might be:
- The breath
- A mantra
- A body sensation
- A visual object
This focus serves as an anchor. When thoughts pull us away, we gently return to it. Again and again. This is the practice.
“The goal of meditation isn’t to control your thoughts, it’s to stop letting them control you.” – Unknown
Beyond Thinking: States of Awareness
As we practice, we may experience states beyond thinking:
- Calm abiding: A peaceful resting in the present moment
- Clarity: A crystal-clear awareness of what is
- Spaciousness: A sense of vast, open consciousness
- Unity: A feeling of oneness with all things
These states aren’t goals. They’re natural experiences that may arise. We don’t cling to them. We simply notice them too.
The Insight Process
Sometimes, insights arise during meditation. They bubble up from the depths. They might be:
- Solutions to problems
- Deep realizations about life
- Flashes of creativity
We don’t chase these insights. We don’t reject them either. We notice them, like any other thought. If they’re truly valuable, they’ll stick around.
“The quieter you become, the more you can hear.” – Ram Dass
Dealing with Persistent Thoughts
Some thoughts are sticky. They keep coming back. This is normal. It doesn’t mean you’re failing. It’s part of the process.
For persistent thoughts:
- Notice the thought
- Label it (e.g., “planning,” “worrying”)
- Gently return to your focus
Repeat as often as needed. Patience is key.
The Role of Emotions
Thoughts often come with emotions. Joy. Anger. Sadness. Fear. In meditation, we notice emotions too. We feel them in the body. We let them be. We don’t push them away or hold onto them.
“The only way out is through.” – Robert Frost
This process can be healing. It allows emotions to flow naturally, without getting stuck.
Metacognition: Thinking About Thinking
As you meditate more, you might notice patterns in your thinking. This awareness is valuable. It shows you how your mind works. You might realize:
- You worry a lot about the future
- You often replay past conversations
- You frequently plan your to-do list
This self-knowledge is a gift of meditation. It helps you understand yourself better.
The Paradox of Non-Thinking
Here’s a paradox: The goal of meditation is to move beyond thinking, but thinking about not thinking is still thinking. So what do we do?
We don’t try to stop thinking. We simply shift our relationship to thoughts. We become the observer of thoughts, rather than the thinker of thoughts.
“You are not your thoughts. You are the awareness behind the thoughts.” – Eckhart Tolle
This shift is subtle but profound. It’s the essence of meditation.
Neuroplasticity and Meditation
Recent neuroscience research shows that regular meditation changes the brain. It strengthens areas associated with:
- Focus and attention
- Emotional regulation
- Self-awareness
These changes make it easier to observe thoughts without getting caught up in them. The more you practice, the easier it becomes.
The Zen Approach: Just Sitting
In Zen meditation (Zazen), there’s a practice called Shikantaza. It means “just sitting.” In this practice, you don’t focus on anything specific. You simply sit and allow whatever arises to arise.
This might sound easy. It’s not. It requires a deep letting go of all effort, even the effort to meditate. It’s a profound practice of simply being.
“Sit down and observe the breath, and if you are not mindful of the breath, just be mindful that you are not mindful of the breath.” – Ajahn Chah
Integrating Meditation into Daily Life
The real test of meditation comes off the cushion. Can you maintain awareness of your thoughts throughout the day? Can you observe without getting caught up?
This is the practice of mindfulness. It extends meditation into every moment. It turns life itself into a meditation.
As you cultivate this awareness, you might find:
- You react less and respond more
- You make clearer decisions
- You enjoy life more fully
The benefits ripple out, touching every aspect of your life.
In the end, what you think during meditation matters less than how you relate to those thoughts. The practice is about developing a new relationship with your mind. It’s about freedom from the tyranny of uncontrolled thinking.
So next time you sit to meditate, remember: You’re not trying to think or not think. You’re learning to be with whatever arises, with openness, curiosity, and compassion. This is the heart of meditation. This is the path to inner peace.
You may also like: Can I Learn to Meditate on My Own?