Awareness of Thoughts

Mind-watching is a simple method of starting to become aware of the activities of the mind. It focuses awareness on the moment and introduces objectivity and detachment. It is a simple technique which can be done several times a day.

Noticing your thoughts is a preliminary step towards meditation. Watching the movement of your thoughts and becoming aware of your thinking process is a first step in gaining insight.

Make yourself comfortable in a place where there are minimal outside stimuli. Settle your body. Relax and become aware of your breathing. Close your eyes.
Sit quietly and focus inward. Feel your body. Feel the movement in your chest as you breathe.
Thoughts will rise up in your mind. Allow this to happen with an attitude of detachment. Remain an observer. Simply notice what you are thinking.
If you do not engage with the thoughts, they will come and go. Allow them to move in and out of your field of focus. Notice the type of thought. Name it to yourself, planning, remembering, worrying, imagining, criticizing, and fantasizing.
Remain objective. Be aware of when you are starting to participate in the thought. Let go when you notice this happening. Return to simply observing.
When you are pulled into an obsessive thought, focus on your breathing. Take a couple of slow, deep breaths. Feel your chest expand. Feel your chest contract. Release the breath. Feel your body. Check that it is relaxed.
Sit quietly. Notice the next thought that arises. Name the thought. Sit quietly. Notice the next thought. Name it.
Continue watching your thoughts for at least five minutes at a time. Allow the process to happen without any judgement or interference. Just watch.