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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 simp...
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