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Observe the thoughts and emotions without judgment from "summary" of Mindfulness in Plain English by Henepola Gunaratana
When you sit down to meditate, you will notice that your mind is a very busy place. Thoughts come and go, emotions rise and fall. It can feel overwhelming at times. But the key is not to get caught up in the content of your thoughts or the intensity of your emotions. Instead, simply observe them as they arise, without attaching any judgment to them. This practice of observing your thoughts and emotions without judgment is at the core of mindfulness meditation. It allows you to develop a greater sense of awareness and insight into the workings of your mind. By simply watching your thoughts and emotions come and go, you can begin to see patterns and habits that may be causing you suffering. When you observe your thoughts without judgment, you are able to create a sense of distance between yourself and your mental chatter. This distance allows you to see your thoughts more objectively, without getting swept away by them. You can begin to see that your thoughts are not necessarily true or real - they are simply passing phenomena in the mind. Similarly, when you observe your emotions without judgment, you can begin to see that they too are transient and impermanent. You can start to understand that your emotions do not define you, they are simply experiences that come and go. This understanding can lead to a greater sense of emotional stability and resilience. By observing your thoughts and emotions without judgment, you are practicing a form of self-compassion. You are allowing yourself to be present with whatever is arising in your mind, without trying to push it away or cling to it. This acceptance can lead to a sense of peace and freedom from the constant turmoil of the mind. So the next time you sit down to meditate, remember to simply observe your thoughts and emotions as they arise, without judgment. Allow them to come and go, like clouds passing in the sky. In doing so, you can cultivate a greater sense of mindfulness and self-awareness that can transform your relationship with your mind and emotions.
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