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Vinny Ferraro, a meditation instructor, leads a practice that helps us recognize our thoughts: observing them as they come, gently acknowledging them, and refocusing on our breath and body.
The mind is naturally inclined to produce thoughts. Throughout the day, often without our awareness, it generates countless ideas. What is our connection to these thoughts? The mind operates on its own, and we can even find ourselves thinking about not thinking. This process happens independently of our control.
It’s quite common to view thoughts as obstacles to our practice. We might think that without thoughts, we would experience peace, but that idea itself is merely another thought.
It’s easy to regard thoughts as adversaries in our practice. We often convince ourselves that if our minds were silent, we would find peace, but that notion is just another form of thinking. Thus, we will engage in a noting practice. This involves observing thoughts as they arise, acknowledging them gently, and redirecting our focus to our breath and bodily sensations. Without mindfulness, we become trapped in a reality shaped solely by our thoughts. In this practice, we aim to release that attachment and simply observe things as they are. While we continue to hear our inner dialogue and visualize images, we learn to recognize them as transient phenomena.
If we pay attention, we might notice that many of our thoughts are filled with judgment, worry, or a desire to defend our viewpoints. Recognizing how often these repetitive thoughts emerge can help us understand their cyclical and repetitive nature. Consequently, this awareness training serves as a pathway to wisdom.
Meditation on Our Connection to Thoughts
We can’t prevent thoughts from appearing, but we can avoid getting lost in them. Here, we can recognize our thoughts, worries, and perspectives as just one portion of a much broader narrative. As we start this session, take a moment to feel your body and become present. This practice is all about compassionate awareness. Let your breathing occur naturally and easily. Notice any relief that comes from understanding that you don’t need to force anything to happen or stop happening.
Simply acknowledge thoughts as they come. When you become aware of thoughts, gently acknowledge: “planning, planning,” or “judging, judging.” The goal of noting is not to change these thoughts but to recognize them as they arise, taking notice of those subtle and often unnoticed thoughts, like a faint whisper. Generally, we don’t feel their effects; instead, we often get swept away by them. Therefore, it’s important not to get lost in the dream of our mental activities.
Do not try to silence your thoughts. There’s no need to control or quiet your thoughts; we simply want to be aware of them as they surface, for in that awareness, we are not ensnared by them. Think of it as sitting in a movie theater where the screen shows images and sounds projected by our minds, but we are merely observers of this phenomenon rather than getting caught up in it. This perspective frees up our awareness, allowing us to discern established thought patterns and recognize recurring themes in our mental landscape.
Acknowledge thoughts without reinforcing them. View thoughts without indulging in them, empowering them, or attempting to suppress or evade them. This approach allows everything that arises to be acknowledged and allowed to pass through. Treat thoughts lightly, regarding their content as inconsequential—they are simply another object in your awareness.
Be present in your body. Here, we remain aware of bodily sensations, observing thoughts as they come and go while maintaining our grounding. As thoughts flit across the mind, approach them openly and lightly. This practice is about being rather than doing, so there’s no urgency to find something to note. Instead, as thoughts are recognized, gently acknowledge them. Approach thoughts lightly, without getting entangled in their content, allowing yourself to witness the unfolding experience. The focus is on continual recognition, not on probing thoughts or diving into their depths, but on leaning into your intuitive awareness and expanding your field of focus to encompass thoughts. Given how prevalent thoughts are, they make an excellent anchor for meditation.
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