Practice Tip: Compassion For Unwanted Thoughts

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Normally when we direct self-compassion toward our suffering or challenges, we find the places inside where we feel stuck, inadequate or hurt. This includes identifying where the discomfort shows up on the physical body. But to do this, we need the capacity to pause and investigate what is happening.

Sometimes that’s hard when the mind is caught in the rapids of thought, rushing ahead, seemingly out of control. Most of us have certain thoughts that get caught on continuous loop, reactive, negative, critical or comparing. In traditional mindfulness training, we’re taught to find the place in our bodies where we feel the corresponding sensations to help us stabilize our attention in the present moment. This is very effective. Sometimes the mind is so busy, though, that finding this stopping point is difficult. Or we may do this briefly then get caught again in the rapids, perhaps thinking, “there’s that thought again, I wish it would stop but it won’t.” When you see this, why not pause briefly and offer compassion to unwanted or unwelcome thoughts rather than try and stop them? This may seem counter-intuitive, but just a moment’s pause can help slow the rapids.

We are simply directing our compassionate awareness to the mental activity that is present. This practice will begin to create a different relationship to the unwanted thoughts. Instead of aversion or over identification, just meet the thoughts with compassion and kindness. Once there is a little stability, you can then begin to expand the compassion to include your body and heart.

Remember that thoughts are not you, but are generated by some aspect of your conditioning. Liberation always begins where you are. Kind awareness, even toward unwanted thoughts, goes a long way when all else seems unworkable.

Lisa Ernst

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