Meditation is the practice of observing your thoughts. Our minds are constantly active, generating thoughts that in turn shape our emotions. When those thoughts are negative or self-deprecating, like “I’m not good enough for my job”. They can lead to feelings of inadequacy, hopelessness, and depression.

Meditation disrupts this cycle. Rather than getting swept away by the thought, we can pause, pick it up, examine it, and let it go. Soon, another thought may arise, and we repeat the process. Meditating is similar to sitting in a field and watching clouds drift across the sky. We simply observe without judgment.

The key is to remain neutral. Thoughts are not facts, nor are they reality. They are just thoughts. Recognizing this can help us step out of the stream of negative thinking. Instead of floating helplessly down a river of thoughts and emotions, we can swim to the shore and watch the current from a distance.

For some, neutral observation may feel like avoidance. In that case, another approach is to actively sit with the feelings that arise. Instead of letting the thought go right away, stay with the emotion it brings up. Accepting and experiencing those feelings can be another way to process and release them.

Ultimately, the most important lesson meditation teaches us is this: you are not your thoughts. Understanding that your thoughts are separate from you is powerful. It creates space for emotional awareness and regulation. And it allows you to experience the world without being completely defined by the stories your mind is telling.