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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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Hi, welcome back to your Daily Mindfulness. In today's session, I want to talk about the progression from being unaware of thoughts to developing a meditative awareness of thoughts. So for many of us, when we're coming to a meditation practice, we come to it from a place of not actually being aware of the thoughts moving through our minds. The thoughts are just coming and going. Many thousands throughout the day, and they're influencing our emotions, what we feel and subsequently how we're behaving.
And the majority of that is happening on automatic pilot, which is, is normal, especially if you don't have much training in this. And so the first transition that we go to from that unconsciousness to awareness is just a basic awareness that, oh, there are thoughts moving through my mind and I can notice them as they're arising. This is a really key insight in meditation practice that happens very early on. In fact, for me, I remember it. The first time I ever meditated, it was really profound that I could watch thoughts moving through my mind without being caught up in them.
I could watch the tone of the thoughts. I could watch what they were saying to me and what I should be thinking and what I should be feeling. I was like, whoa, there is so much going on here that I'm never paying attention to. And so it was really revelatory for me just to be able to see that. And it is for many people.
And so in this stage, you go from unaware to aware. And the way we can think of that is I'm watching my thoughts. The sense of you becomes awareness itself. There's the I that is awareness and there's the thoughts which is something that you can observe. And this can go on for very long periods of time in the meditation and really for much of our meditation career.
We can take this orientation. But there is another maturing perspective that happens that is more akin to a deeper meditative awareness than this sense of there's an I watching thoughts. And this is the shift from I'm watching thoughts to watching is happening. Watching is happening. So see if you can just feel the distinction there.
I'm watching my thoughts to watching is happening. In the first one, awareness is still kind of like a sense of self. It's a sense of, I. Just I'm more in the backdrop. In the second one, the awareness is almost something that we're watching.
It's like, oh, there are thoughts happening, and then there's awareness of the thoughts happening. And it's all unfolding really without much of a sense of me or an I doing anything in relationship to it. It's just arising moment by moment by moment. And the reason I say this is a maturing meditative awareness is because what is happening here is that your sense of self is becoming more and more expansive. In some sense, it's becoming smaller and smaller because we're reducing that the sense of like, oh, there's an I who is doing the thinking and watching the thinking and really dropping into this much more spacious consciousness that's just, oh, there's a thought.
Oh, there's awareness of thoughts. There's thoughts and awareness of thoughts is happening rather than I have to be aware of thoughts. The thoughts are there and the awareness is just happening organically. So it's a, it's a subtle distinction. And Tara Brach says something similar where she says, oh, awareness is meditating.
Not I'm meditating, which is sort of the perspective of I'm watching my thoughts, but awareness is meditating. So awareness is just doing the practice. See how this lands for you. It might be a perspective you want to drop into your meditation. It might not feel like the right time and it might not land well and that could be less about you and more about how I'm explaining it to you.
But it is a subtle distinction and it can be something can, can shift how your meditation unfolds and even some of the sense of doing that can come up in meditation. Like I have to do this, I have to be aware of this. I have to be good at this. All of that can reinforce a sense of ego, a sense of self. And what we're aiming for is just more and more of a sense of like, what is the fundamental nature of experience.
There's thoughts, there's emotions, there's sensations and there's awareness of the whole thing. And all of that can just unfold and we can become the ultimate observer of it all. And even the part of us that's observing, we could stand behind that and watch that happen as well. So see if you can play around with this in your meditation practice today. Thank you for your practice and let's settle in for today's meditation.
3 Layers of Thought Awareness
Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:
Duration
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Hi, welcome back to your Daily Mindfulness. In today's session, I want to talk about the progression from being unaware of thoughts to developing a meditative awareness of thoughts. So for many of us, when we're coming to a meditation practice, we come to it from a place of not actually being aware of the thoughts moving through our minds. The thoughts are just coming and going. Many thousands throughout the day, and they're influencing our emotions, what we feel and subsequently how we're behaving.
And the majority of that is happening on automatic pilot, which is, is normal, especially if you don't have much training in this. And so the first transition that we go to from that unconsciousness to awareness is just a basic awareness that, oh, there are thoughts moving through my mind and I can notice them as they're arising. This is a really key insight in meditation practice that happens very early on. In fact, for me, I remember it. The first time I ever meditated, it was really profound that I could watch thoughts moving through my mind without being caught up in them.
I could watch the tone of the thoughts. I could watch what they were saying to me and what I should be thinking and what I should be feeling. I was like, whoa, there is so much going on here that I'm never paying attention to. And so it was really revelatory for me just to be able to see that. And it is for many people.
And so in this stage, you go from unaware to aware. And the way we can think of that is I'm watching my thoughts. The sense of you becomes awareness itself. There's the I that is awareness and there's the thoughts which is something that you can observe. And this can go on for very long periods of time in the meditation and really for much of our meditation career.
We can take this orientation. But there is another maturing perspective that happens that is more akin to a deeper meditative awareness than this sense of there's an I watching thoughts. And this is the shift from I'm watching thoughts to watching is happening. Watching is happening. So see if you can just feel the distinction there.
I'm watching my thoughts to watching is happening. In the first one, awareness is still kind of like a sense of self. It's a sense of, I. Just I'm more in the backdrop. In the second one, the awareness is almost something that we're watching.
It's like, oh, there are thoughts happening, and then there's awareness of the thoughts happening. And it's all unfolding really without much of a sense of me or an I doing anything in relationship to it. It's just arising moment by moment by moment. And the reason I say this is a maturing meditative awareness is because what is happening here is that your sense of self is becoming more and more expansive. In some sense, it's becoming smaller and smaller because we're reducing that the sense of like, oh, there's an I who is doing the thinking and watching the thinking and really dropping into this much more spacious consciousness that's just, oh, there's a thought.
Oh, there's awareness of thoughts. There's thoughts and awareness of thoughts is happening rather than I have to be aware of thoughts. The thoughts are there and the awareness is just happening organically. So it's a, it's a subtle distinction. And Tara Brach says something similar where she says, oh, awareness is meditating.
Not I'm meditating, which is sort of the perspective of I'm watching my thoughts, but awareness is meditating. So awareness is just doing the practice. See how this lands for you. It might be a perspective you want to drop into your meditation. It might not feel like the right time and it might not land well and that could be less about you and more about how I'm explaining it to you.
But it is a subtle distinction and it can be something can, can shift how your meditation unfolds and even some of the sense of doing that can come up in meditation. Like I have to do this, I have to be aware of this. I have to be good at this. All of that can reinforce a sense of ego, a sense of self. And what we're aiming for is just more and more of a sense of like, what is the fundamental nature of experience.
There's thoughts, there's emotions, there's sensations and there's awareness of the whole thing. And all of that can just unfold and we can become the ultimate observer of it all. And even the part of us that's observing, we could stand behind that and watch that happen as well. So see if you can play around with this in your meditation practice today. Thank you for your practice and let's settle in for today's meditation.
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- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
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You get a lot of useful tips for handling stress and anxiety in 'real life'.
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Highly recommend.
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Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
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I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
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