{"id":102389,"date":"2023-03-04T03:40:13","date_gmt":"2023-03-04T08:40:13","guid":{"rendered":"https:\/\/qa.tergar.org\/lms-dev\/?post_type=blog&p=102389"},"modified":"2023-03-28T13:51:55","modified_gmt":"2023-03-28T18:51:55","slug":"overcoming-negative-thoughts","status":"publish","type":"blog","link":"https:\/\/qa.tergar.org\/lms-dev\/blog\/how-to-meditate\/overcoming-negative-thoughts\/","title":{"rendered":"Overcoming 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

How To Overcome Negative Thoughts<\/strong><\/h1>\n

By Tergar Community Team \u2022 6 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 el_class=”subtittle-open-post”]<\/p>\n

The cloudless sky<\/b><\/h3>\n

How to overcome our negative thoughts is a question asked by so many. There is a simple understanding that can help with overcoming negative thoughts. Your fundamental quality is pure awareness, as free and present as the sky.<\/p>\n

However, awareness is much bigger than thoughts or emotions, which come and go<\/a> like clouds in that sky. It\u2019s really important to recognize this. Otherwise, you\u2019ll mistake your thoughts for who you really are. That leads to problems, especially when destructive thoughts arise \u2014 hatred, jealousy, blame, fear, self-loathing, and so on.[\/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=”102390″ img_size=”full” alignment=”center” css=”.vc_custom_1649766335361{padding-top: 30px !important;padding-bottom: 30px !important;}” el_class=”hidden-xs”][vc_single_image image=”102391″ img_size=”full” alignment=”center” css=”.vc_custom_1649766397366{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

Making mountains out of molehills<\/b><\/h3>\n

To cope with destructive thoughts, we need to understand that what is really happening is a failure to recognize our mind\u2019s true nature. We get muddled when we confuse our conceptual mind \u2014 the way we perceive external objects, the way we feel and think \u2014 for reality. And, in doing so, we end up exaggerating our problems.[\/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_1649799309134{padding-top: 20px !important;padding-bottom: 40px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Driving the car of suffering<\/b><\/h3>\n

This tendency to exaggerate is fed by aversion and craving. Aversion is the quality that makes you fearful, unhappy, depressed, panicky . . . basically, you know you\u2019re experiencing aversion when the unpleasant feelings start. It makes you want to hit the brakes: \u201cNope! I don\u2019t want this!\u201d Craving is more nuanced; it can bring both pleasant and unpleasant feelings, as anyone who\u2019s ever been in love (or eaten a whole pint of ice cream at once) can testify. Its defining feature is that it propels us forward, like an accelerator: \u201cI want. I need. Bring it on.\u201d[\/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]\u201cWhen you don\u2019t understand the nature and origin of your thoughts, your thoughts use you.\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_1649799347436{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Thumbs up, thumbs down<\/b><\/h3>\n

Constantly toggling between acceleration and braking makes for a very rough ride. Yet, we rely on aversion and craving as tools of survival, our primary way to judge and interact with the world. Within seconds of encountering something or someone new, we reflexively form a judgment: either \u201cI like\u201d or \u201cI don\u2019t like.\u201d And, if the thumbs-down impulse is strong, the object of our aversion gradually seems more and more bothersome. When the object of our aversion is our own destructive thoughts, it can feel like we\u2019re trapped in a very painful spot.[\/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_1649799402695{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

The great alternative<\/b><\/h3>\n

Despite the fact that it doesn\u2019t benefit us, we rely on aversion and craving to guide us because we erroneously believe that\u2019s all that we have to work with. We aren\u2019t conscious of the tremendous awareness, love and compassion, wisdom, and skills within us<\/a>. In fact, those qualities exist within<\/i> the aversion and craving! We can find this out for ourselves by meditating with destructive thoughts and emotions. The first step in this process is to practice resting in awareness. You can achieve that with breath \u2014 just knowing that you\u2019re breathing in and out. Or you can bring your attention to the sounds around you. Alternatively, you can come up with a phrase in your mind and recite it to yourself, for example, \u201cI\u2019m okay.\u201d Practice this basic awareness for at least a few weeks. Once you\u2019ve established this baseline, you can move on to working with destructive thoughts or emotions directly. Even then, remember to always begin with something you feel is manageable.[\/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_1649799480230{padding-top: 20px !important;padding-bottom: 20px !important;}” el_class=”subtittle-open-post”]<\/p>\n

Taking back the power<\/b><\/h3>\n

You will notice that whenever destructive thoughts or emotions arise, they come with bodily sensations. In your meditation practice, bring your awareness to whatever sensations arise, without trying to control or block them. Sometimes, you\u2019ll find that you can\u2019t find any sensations. That\u2019s fine, too \u2014 stay with that. As you stay with the feelings, or lack thereof, your aversion will slowly dissipate. As you continue to abide with them, images will arise. Your inner voice will start airing beliefs, such as \u201cthis doesn\u2019t feel great\u201d or \u201cmaybe this isn\u2019t working.\u201d Watch all of it, stay with all of it, without attempting to change it.
\nThere are four components to destructive thoughts and feelings: sensation, image, voice, and belief. All of those are in constant flux. Sensations are changing; images are coming and going; the voice is expressing different beliefs. When all four are experienced together without bringing awareness in, you get panic, depression, anger, jealousy, low self-esteem, or the like. But by bringing your awareness to sensations, images, voice, and belief, you will discover that you are able to strip your destructive thoughts<\/a> of their power.[\/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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More Resources<\/h2>\n

[\/vc_column_text][vc_video link=”https:\/\/www.youtube.com\/watch?v=SxdKjB2ahmM&list=PLphAG0_XlPIEYLyXfhVYF6tfUW9PZF_3f&index=8″ el_width=”80″ align=”center” css=”.vc_custom_1649766023427{padding-top: 40px !important;padding-bottom: 20px !important;}”][vc_row_inner css=”.vc_custom_1618452751051{padding-bottom: 30px !important;}”][vc_column_inner width=”1\/12″][\/vc_column_inner][vc_column_inner width=”5\/6″][vc_column_text el_class=”subtittle-open-post”]<\/p>\n

How to transform depressive thinking with Yongey Mingyur Rinpoche<\/h3>\n

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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 Tergar Meditation Community Team<\/a><\/h3>\n

Tergar Meditation Community supports individuals, practice groups, and meditation communities around the world in learning to live with awareness, compassion, and wisdom. Grounded in the Tibetan Buddhist lineage of our guiding teacher, Yongey Mingyur Rinpoche, our online and in-person programs are accessible to people of all cultures and faiths, and support a lifelong path toward the application of these principles in everyday life.[\/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":"\"To cope with destructive thoughts, we need to understand that what is really happening is a failure to recognize our mind\u2019s true nature. 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