When meditating, focus on your breath and let thoughts pass without judgment to enhance mindfulness and achieve inner peace.
Many beginners wonder if thinking during meditation is wrong. The answer isn’t simple. Meditation isn’t about stopping thoughts, but changing your relationship with them. Let’s explore what really happens in your mind during practice.
The Two Minds: Big Mind vs Small Mind
Zen Buddhism describes two aspects of consciousness that help explain meditation:
Small Mind (The Thinking Mind)
- Analyzes and solves problems
- Replays past events
- Plans for the future
- Creates stories and judgments
Big Mind (The Aware Mind)
- Observes thoughts without getting caught in them
- Remains present and spacious
- Provides perspective beyond thinking
- Connects you to deeper awareness
What Actually Happens When You Meditate
Meditation isn’t about emptying your mind. According to Headspace research, even experienced meditators have thoughts. The key difference is how you relate to them.
| Normal Thinking | Meditative Awareness |
|---|---|
| Getting lost in thought | Noticing you’re thinking |
| Judging thoughts as good/bad | Observing thoughts neutrally |
| Following thought chains | Returning to present focus |
5 Practical Tips for Handling Thoughts
1. Use Your Breath as an Anchor
When you notice thoughts, gently return focus to your breathing. The right meditation tools can help strengthen this focus.
2. Label Thoughts Without Judgment
Silently note “thinking” when thoughts arise, then let them pass like clouds.
3. Create Mental Space
Imagine thoughts as leaves floating down a stream rather than grabbing each one.
4. Use Supportive Crystals
Stones like third eye chakra crystals can enhance focus during meditation.
5. Practice Short Sessions
Start with 5-minute meditations to build your attention muscle gradually.
Common Meditation Challenges
Restlessness
Physical discomfort or mental chatter are normal. Adjust your position and acknowledge the restlessness without fighting it.
External Distractions
Sounds and interruptions will happen. Treat them as part of the practice rather than obstacles.
Self-Judgment
Thoughts like “I’m bad at this” are just more thoughts to observe and release.
The Science Behind Meditation and Thoughts
Research from Harvard Medical School shows meditation changes brain activity in the default mode network, responsible for mind-wandering and self-referential thoughts. Regular practice:
- Reduces frequency of distracting thoughts
- Improves ability to disengage from negative thinking
- Strengthens present-moment awareness
Advanced Practice: Working With Persistent Thoughts
For recurring thoughts that demand attention:
- Acknowledge the thought fully
- Set an intention to revisit it later
- Visualize placing it in a mental notebook
- Return to your meditation focus
Remember, the goal isn’t to stop thinking but to develop a new relationship with your thoughts – one where you’re not controlled by them but can observe them with clarity and choice.