Observing the mind in action

How often do you get caught up in your thoughts — caught up in some story, not even realizing you’ve been hooked?

Like in a dream, we are often oblivious to the fact that we are acting based on a story we’re telling ourselves.

When this happens in our waking life, we lose sight of the present moment, forgetting to turn at our exit and questioning whether we turned off the stove, or locked the front door. Lost in the overactive dialogue playing on the loudspeaker of our mind, we forget where we’re headed, and the present reality becomes distorted.

Our thoughts are essential; they often dominate as the driving force behind our actions, feelings, and moods and can be the root of habitual patterns that prevent our growth.

I lived most of my life lost in my mind, acting based on what I was thinking and not on what was actually unfolding in the here and now. Many times, this led me astray, propelling me to start an argument and ultimately wage a war. It left me feeling horrible and questioning why I acted out of context, and whether my actions were justified?

I’m grateful for the journey I’m on. Although it has many components and a daily practice that may feel a bit excessive at times, it helps me maintain balance and clarity amidst a life that can feel chaotic.

I still lose myself, but having a daily practice that grounds me — such as just sitting for 10 minutes and journaling certain affirmations or slogans that help bring key spiritual principles to my daily awareness — is invaluable.

I am reminded that not everything the mind says is true.

This is essential to living a more balanced and peaceful life. When your feet are rooted in the ground — when you are stable and not knocked around by everything happening outside or inside of you — you see more clearly.

It’s important to remember that thoughts are a significant part of our lives because they have the power to take control of the steering wheel and nudge us to behave in ways that don’t serve us.

We must remember their importance while remaining aware that we are not our thoughts. We mustn’t believe everything the mind tells us. Instead, we can accept, observe, and see them as momentary phenomena such as the wind.

The key idea is this: Your thoughts are powerful, but don’t define you. You don’t have to believe everything your mind tells you. You can sit back and observe them non-judgmentally without clinging to a story and allowing it to influence you actions.

1. Recognize That Thoughts Are Natural

It’s easy to get frustrated when your mind won’t stop. But thinking is a natural activity of the mind. Instead of resisting, acknowledge and observe. As Sayadaw U Tejaniya teaches:

“When the mind is thinking or wandering, just be aware of it. You are doing well if you are aware that the mind is thinking.”

Accepting this truth can ease the pressure to silence your mind while keeping you aware of your thoughts.

2. Observe, Don’t Engage

Imagine your thoughts as clouds passing through the sky. You don’t have to chase them or get caught in their storm. Simply observe. Thoughts are not inherently good or bad — they are just thoughts. A hughtened sense of awareness helps you respond thoughtfully instead of reacting impulsively.

Awarenss enables us to pause and ask: Are these thoughts serving me in this moment or not? Are they necessary or unnecessary?

3. Develop Grounding Practices

When you’re caught up in your mind, it helps to anchor yourself with a daily mindfulness practice, like sitting quietly for 10 minutes or revisiting key principles that remind you that you are more than your thoughts.

4. Challenge the Narrative

Not everything your mind says is true. Our thoughts are often shaped by fear and past experiences, they often play on repeat automatically.

Pause and ask: Is this thought absoutely true, without a doubt? Does it serve me? This questioning can dismantle unhelpful stories and bring clarity.

5. Find Stability Amidst Chaos

When you are rooted — stable and not swayed by every external event or internal fluctuation — you see more clearly. You become less reactive and more present, leading to greater peace.

From Insight to Implementation

Schedule 10 minutes to observe your thoughts. Sit in a quiet place, close your eyes, and notice your mind. When a thought arises, gently acknowledge it without judgment. You don’t need to push it away or hold onto it — just notice. This simple practice strengthens your ability to see thoughts for what they are: passing elements, not absolute truths.

As Sayadaw U Tejaniya reminds us:

“It does not matter whether thinking stops or not; it is more important that you understand whether your thoughts are skillful or unskillful, appropriate or inappropriate, necessary or unnecessary.”

By developing this awareness, you can break free from the stories that bind you and live with greater clarity and peace.

Thank you for reading 🖤

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