Observing the Thought Stream: Strengthening Metacognitive Awareness

Observing the Thought Stream

The following meditation is a powerful technique for strengthening metacognitive awareness. In addition to this, observing the thought stream will gradually lead to a progressive silencing of the mind. It has many benefits and is particularly useful as an introductory practice for beginners to meditation.

When you practice this meditation, it will have several effects. First, you will gradually strengthen your ability to neutrally observe your experiences. You will gradually acquire the ability to resist the magnetic pull that draws you into a train of thought. Instead, you will learn to step back and observe thoughts, which gives you more power and freedom in relation to them. Over time, your mental strength will grow and, simultaneously, the magnetic force that thoughts exert on you will grow weaker. As this happens, the thought stream will gradually calm, and you will begin to experience a growing sense of silence, peace, and spaciousness. Eventually, observing the thought stream can lead to profound experiences of stillness.

This meditation technique dramatically strengthens several critical mental muscles that are very useful to success in both meditation and in life. If you practice this technique, all other forms of meditation will become easier for you. In addition to this, your internal awareness, your self-control, and your emotional regulation will all grow stronger.

The technique is very simple. Don’t be fooled by its simplicity. A pushup might be simple, but with repetition, it leads to very specific and very significant effects. Here are the instructions.

Instructions

Assume a posture that makes you comfortable. You may sit or lie down. Then, when you are ready to begin, center your awareness upon the thought stream itself.

Watch your thoughts. See them come and go like cars on the road, clouds in the sky, leaves in the river. Just watch them. That is the entire meditation practice: simply observing the thought stream. It is not complicated or mysterious. It is simple the same way that doing a pushup is simple. You do the exercise for a certain period of time and it has an effect upon your mind. Simply observe your thoughts.

When you do this, you will want to remain vigilant. You want to feel as though your thoughts are in front of you. Don’t allow yourself to get sucked into thoughts. Resist the magnetic pull and stand back. Remain aware that you are observing thoughts. Do not forget that you are observing thoughts. This vigilance, combined with the intention to observe your thoughts, is what ultimately builds mental strength.

Be at ease. Be aware. Silently allow thoughts to come and go. If you find you have been absorbed into a train of thought, simply let that thought go, and return to observing the thought stream.

The meditation consists simply of this:

Open awareness.

Center it upon the thought stream.

Intend to observe the thought stream.

Intend to let thoughts come and go without interference.

Return to observing the thought stream whenever you realize you have been absorbed into a thought train.

If it helps, another phrase to remember: you are not allowed to touch your thoughts. Whether it’s a good thought or a bad thought, let it be. We are learning how to de-magnetise thoughts. This is a fundamental skill that opens the doors to many other skills.

Practice regularly. Practice for as long as you wish. Extend the duration as your practice progresses. The longer you practice and the more frequently you practice, the more rapidly you will progress and the more benefits you will gain from the practice.