Have you ever been sitting on the train or in the park and instead of being in the present moment your mind wanders to somewhere else? It might be what you’re going to have for dinner, something you’re worried about or what it would be like if you could fly. Its easy to beat ourselves up for this if we’re trying to focus on the here and now.
First, it is important to understand that our minds are constantly generating thoughts, its a problem solving machine, its a tool. These thoughts can be both helpful and harmful. However, when we become too attached to our thoughts, we can become lost in them and lose touch with the present moment.
Thich Nhat Hanh taught that the training of mindful awareness gives us the power to let go of thoughts. Our thoughts are not our enemies, but rather they are like clouds passing through the sky. Sometimes the clouds are dark and bring rain, and sometimes they are white and bring sunshine. We can learn to watch our thoughts just as we watch the clouds. We’re not trying to change them, we’re not trying to control them, we're just observing.
Another practice that he suggests is to give our thoughts a name. For example, if we are having a thought about a difficult conversation we had earlier in the day, we can simply label it as “thinking about the conversation.” This can help us to acknowledge the thought without getting caught up in it.
We can also investigate our thoughts with curiosity and non judgement through five steps:
Recognize the thought - see it arise with mindfulness Acknowledge the thought - accept the thought with non-judgement Investigate the thought - look deeply into the roots in the past, use the opportunity to gain insight into your suffering and joy Let go of the thought - you might choose to smile as you watch the thought cloud pass over the horizon Return to the present moment.
It is important to remember that letting go of thoughts is not about getting rid of thoughts altogether. It is about learning to observe our thoughts without getting lost in them, without getting swept away. This can help us to be more present and aware - and ultimately happy - in our daily lives. But give yourself time - watching your thoughts is a training, its a skill and it takes time to develop.
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