Notice your thoughts without judgment from "summary" of A Beginner's Guide to Meditation by Rod Meade Sperry,Editors of the Shambhala Sun
When you sit down to meditate, you may notice that your mind is full of thoughts. This is completely normal. The key is not to get caught up in or carried away by these thoughts. Instead, try to simply observe them without passing judgment. This means that you should try not to label your thoughts as good or bad, right or wrong. Just notice them as they come and go. By observing your thoughts without judgment, you can begin to develop a greater sense of awareness and mindfulness. You will start to see that thoughts are simply thoughts – they are not necessarily true or real. They are just mental events that arise in your mind. When you can see your thoughts in this way, you can begin to let go of them more easily. It's important to remember that the goal of meditation is not to stop your thoughts altogether. Rather, it is to cultivate a sense of presence and awareness. So, don't beat yourself up if your mind wanders or if you find yourself getting caught up in a thought. Just gently bring your attention back to the present moment without judgment. As you continue to practice noticing your thoughts without judgment, you may start to see patterns or habits in your thinking. This can be a valuable insight into your mind and can help you develop greater self-awareness. Remember, the key is not to criticize or analyze your thoughts, but simply to observe them with curiosity and compassion. This practice can help you cultivate a more peaceful and balanced mind over time.
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