{"id":101272,"date":"2022-03-15T11:34:54","date_gmt":"2022-03-15T16:34:54","guid":{"rendered":"https:\/\/qa.tergar.org\/lms-dev\/?post_type=blog&p=101272"},"modified":"2023-03-28T15:19:53","modified_gmt":"2023-03-28T20:19:53","slug":"meditation-for-negative-thoughts","status":"publish","type":"blog","link":"https:\/\/qa.tergar.org\/lms-dev\/blog\/how-to-meditate\/meditation-for-negative-thoughts\/","title":{"rendered":"Meditation For Negative Thoughts"},"content":{"rendered":"

[vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″ el_class=”head-post”][vc_column_text]<\/p>\n

Meditation for negative thoughts<\/strong><\/h1>\n

By Yongey Mingur Rinpoche \u2022 5 min read[\/vc_column_text][vc_column_text el_class=”sharepost”]\n\t\t\t\t

SHARE:\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t\t\t\t\t<\/i><\/a>\n\t<\/p>[\/vc_column_text][vc_btn title=”TRY FOR FREE” style=”outline” color=”peacoc” align=”left” el_class=”btn-post” link=”url:https%3A%2F%2Fjoy.tergar.org%2Fjoy-of-living%2F||target:%20_blank|”][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]Every mental affliction is actually the basis of wisdom. When we get caught up in our afflictions or try to repress them, we just end up creating more problems for ourselves. But if instead, we look at them directly, the things we fear will drive us crazy can gradually transform into the strongest support for meditation we could ever hope for.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column lms_has_clearfix=”0″][vc_single_image image=”101274″ img_size=”full” alignment=”center” css=”.vc_custom_1646940747497{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”hidden-xs”][vc_single_image image=”101275″ img_size=”full” alignment=”center” css=”.vc_custom_1646940985431{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”visible-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n

Starting your practice to remove negative thoughts<\/b><\/h3>\n

Keep your spine loosely straight. Close your eyes. Relax the muscles in your body. Breathe naturally. Be aware of your breath.<\/p>\n

No need to control your sensations<\/b><\/h3>\n

Bring your awareness to any sensations in your body, whether pleasant, unpleasant, or neutral. Don\u2019t try to control the sensations. Even if what you feel is pain or unhappiness, that\u2019s okay. And if you can\u2019t find a sensation, just be with that.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1647014867725{padding-top: 20px !important;padding-bottom: 40px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Even negative thoughts in meditation are okay<\/b><\/h3>\n

Your awareness is bigger than your negative thoughts. So when you can hold sensations in your awareness, that is kindness. If you feel like you can\u2019t let go of your aversion to some of them, that\u2019s okay too. Just be with your aversion. When you allow yourself to have aversion, that is love. That is compassion. That is forgiveness. So anything is okay: panic is okay, depression is okay. Guilt, destructive thoughts, whatever \u2014 it\u2019s okay. All of these feelings are just like clouds in the sky, coming and going.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-qoute-full”][vc_column][vc_column_text]The mind is always active, always generating thoughts, just as the ocean always generates waves. We can\u2019t stop our thoughts any more than we can stop waves in the ocean.\u201d[\/vc_column_text][vc_column_text el_class=”autorquotepost”]\u2013 Mingyur Rinpoche \u2013[\/vc_column_text][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1647014957825{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Being with emotions is wisdom<\/b><\/h3>\n

Simply bringing awareness<\/a> to destructive emotions is wisdom. Wisdom means knowing things as they are. So whatever feelings arise within you, just recognize them. Just be. Pain or pleasure, clarity or confusion, nothing at all \u2014 it doesn\u2019t matter. If you get just a glimpse of a sensation and then it disappears, be with that. Allowing yourself to be with these feelings is really kind. And you don\u2019t need to control anything, because your awareness is already free, already pure, already present.<\/p>\n

But even though it is so simple, we quickly discover that we can\u2019t stay aware of our breathing for very long \u2013 after just two or three breaths, we totally forget about our breath and wander off into thoughts, memories, plans, self-evaluation, and so on.
\nWhen this happens, it\u2019s okay! It\u2019s totally normal. In fact it\u2019s unavoidable! So what to do? Nothing needs to be done. As soon as we notice that we were distracted \u2013 \u201cOh yeah! I\u2019m supposed to be aware that I\u2019m breathing!\u201d \u2013 we have already come back to awareness.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1647015013801{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Negative thoughts are not mistakes<\/b><\/h3>\n

Don\u2019t worry about making mistakes or failing. Awareness is bigger than mistakes, bigger than failure.<\/p>\n

Images may appear in your mind, and your inner voice may have a lot to say, expressing its beliefs or resistance. Just be with those voices, images, beliefs, and resistance<\/a>. Now your destructive thoughts are breaking down into different pieces, which are changing. Let them change. Let them come, let them go. If you want to cry, you can cry. If you\u2019re alone, you can cry loudly! If you want to laugh, you can laugh.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text css=”.vc_custom_1647015211438{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Changing focus from negative thoughts<\/b><\/h3>\n

Sometimes, it can feel overwhelming to watch your emotions. If you feel overwhelmed, then you need to change focus. Listen to whatever sounds are in your environment. If there aren\u2019t any sounds, just watch your breath.<\/p>\n

Ending practice<\/b><\/h3>\n

Now open your eyes and rest your mind as it is, without any particular focus.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8 vc_hidden-xs”][vc_column_text css=”.vc_custom_1647015191081{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Applying the negative thinking meditation in your life<\/b><\/h3>\n

In between meditation sessions, whenever you\u2019re having destructive thoughts or emotions<\/a>, try to return to this: your basic nature is wonderful; you have wonderful innate qualities. On the fundamental level, we all have a great nature. So you can tell yourself, \u201cI\u2019m okay. I\u2019m fine.\u201d Let the destructive thoughts and emotions come, let them go. Ultimately, they are just mental chatter.<\/p>\n

Make a habit of occasionally practicing this meditation. First, just stay with your breath, and when strong destructive thoughts and emotions arise, use them as support for your meditation. And remember, recognizing emotions as they are, no matter what they are, is wisdom. There\u2019s no need to get into the realms of aversion and craving by deciding that certain emotions are good and others are bad. However, if you fall into that mindset of aversion and craving, that\u2019s okay too. If you watch that, allow that, stay with that, then even aversion and craving can become your friends. No matter what, we have this pure awareness, and in awareness, there are no mistakes. Isn\u2019t this wonderful news?<\/p>\n

Great acceptance<\/b><\/h3>\n

Being in awareness with whatever arises is great acceptance. It is love, actually. It is great kindness. Ordinary compassion is still based on aversion and craving, but this practice is unconditional love and compassion for thought, for emotion, for yourself. And then gradually, over time, you will be able to extend this to others. This is awareness, wisdom, love, and compassion.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-gris-mailing”][vc_column lms_has_clearfix=”0″ offset=”vc_hidden-xs”][vc_column_text]\n\t\t

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Theory and practice of meditation, step-by-step.<\/h4>\n

[\/vc_column_text][vc_column_text el_class=”free-text-blog” css=”.vc_custom_1625157098798{padding-bottom: 20px !important;}”]Learn meditation under the skillful guidance of world-renowned teacher Yongey Mingyur Rinpoche at your own pace.[\/vc_column_text][vc_column_text el_class=”txt-link-landing btn-mb20″]LEARN MORE <\/a>[\/vc_column_text][\/vc_column_inner][vc_column_inner width=”1\/2″][vc_single_image image=”92705″ img_size=”full”][\/vc_column_inner][\/vc_row_inner][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”1″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″ lms_row_bk_offset_section_classes=”bk-gris-post”][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][vc_column width=”5\/6″ lms_has_clearfix=”0″ offset=”vc_col-lg-8″][vc_column_text]<\/p>\n

About the Author<\/h2>\n

By Yongey Mingyur Rinpoche<\/a><\/h3>\n

In his approach to teaching meditation, Mingyur Rinpoche integrates traditional Buddhist practice and philosophy with the current scientific understanding of the mind and mental health \u2013 making the practice of meditation relevant and accessible to students around the world. Mingyur Rinpoche is the author of the best-selling book The Joy of Living: Unlocking the Secret and Science of Happiness,<\/em> as well as Joyful Wisdom: Embracing Change and Finding Freedom, In Love with the World: A Monk\u2019s Journey Through the Bardos of Living and Dying,<\/em> and many others.[\/vc_column_text][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_col-lg-2 vc_hidden-xs”][\/vc_column][\/vc_row][vc_row u_row_style=”1″ lms_row_has_bk_offset=”0″ lms_row_bk_columns_offset=”0″ u_row_enrollment_restriction=”0″][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_hidden-xs”][\/vc_column][vc_column width=”10\/12″][\/vc_column][vc_column width=”1\/12″ lms_has_clearfix=”0″ offset=”vc_hidden-xs”][\/vc_column][\/vc_row]<\/p>\n","protected":false},"excerpt":{"rendered":"\u201cYour awareness is bigger than your negative thoughts. So when you can hold sensations in your awareness, that is kindness. If you feel like you can\u2019t let go of your aversion to some of them, that\u2019s okay too. Just be with your aversion. When you allow yourself to have an…","protected":false},"featured_media":101275,"template":"","tags":[160,137,158,155,181],"blog":[122],"class_list":["post-101272","blog","type-blog","status-publish","has-post-thumbnail","hentry","tag-benefits-of-meditation","tag-emotions","tag-everyday-life","tag-guided-meditation","tag-suffering","blogs-how-to-meditate"],"acf":[],"yoast_head":"\nMeditation For Negative Thoughts - Joy of Living Online<\/title>\n<meta name=\"description\" content=\"Learn a meditation for negative thoughts to help you clear and accept negative thinking patterns. 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