Meditation For Overcoming Negative Thoughts

2024-12-09

Particularly when it comes to our thinking, we are predictable creatures of habit. 95% of our thoughts are repeated, according to studies. Did you know that? Even more concerning is the fact that about 80% of those thoughts are often negative in character, stemming from our innate survival urge to continually monitor our surroundings and be mindful of our own safety.

Imagine the voice in your brain that keeps saying things like you're not skilled enough for that or you can't do that. That little voice condemns you, follows you about, and prevents you from realizing your full potential. The adage you are your own worst enemy was effectively coined to describe a vicious loop from which we are unable to break free.

Some ideas lead you to make bad decisions, such as overeating, skipping the gym, or squandering money on items you know you don't need. The media and society at large, in addition to the people closest to us, such our family and classmates, taught us this habit. The monkey mind, which responds to the drama in our lives, is influenced by it. It's a narrator that lives within our minds and is always concerned about the future and what lies ahead.

However, when we look beyond this learnt habit, we discover that ideas are only electrical patterns that go across our brains' neural pathways.

Why We Repeat The Same Negative Thoughts

Thinking about the same thing over and over again demands less effort from the brain than thinking about something new. We think nonconsciously throughout the day, allowing our brains to operate automatically and grasp onto these pessimistic ideas.

These thoughts then gain power from your body’s reaction to the thoughts. In response, your body releases hormones that may have an effect on your neurological system. For instance, your body will release cortisol to prepare you for a battle (or a run) if you believe someone is threatening you or trying to take your job. Conversely, your body will produce oxytocin and serotonin as a reward system if you are feeling calm and happy of a job well done, which will make you feel even better later.

How to Break The Cycle of Negative Thoughts

So how does one, in practice, stop these negative thought patterns? Here are some meditation and mindfulness 101 tricks to keep you from getting caught in the hamster wheel of anxiety and self-doubt.

Method 1: Let Your Body Relax

We physically stiffen up when we consider unpleasant ideas, which increases our level of discomfort. Give yourself permission to sit down, take a deep breath, and unwind for a few seconds to escape reality. Try to ease any tension you may be experiencing in a certain area. Allow the power of your breath to release tension as you exhale, visualizing that you are directing your breath into the spot that hurts.

Stay still and mentally examine every part of your body, from your head to your feet, as you meditate. Feel every component and how it relates to your center of gravity. Maintaining your attention on your body helps keep your mind occupied and stop it from being carried away by a wave of pessimistic ideas.

Method 2: Put Pleasure First, Not Pain

You can always find something to concentrate on that is based on pleasure, even if you have chronic pain, migraines, etc. Instead than concentrating on your many illnesses, consider your body and what feels wonderful right now. Try performing yoga, extending your neck, or rotating your shoulders if you're experiencing problems. You should be able to concentrate on the sensations of softness that this produces throughout your body.

Method 3: Pay Close Attention to Your Negative Thoughts

Refrain from trying to stifle any unpleasant thoughts that may come to mind. Instead than attempting to swim with the stream, this is like waging a lost struggle against it. See it for what it is instead. Put yourself in the role of the spectator rather than the thinker. Just let the idea drift away, keeping in mind that it is distinct from both you and your Higher Self. Finding your negative thoughts will often be sufficient to stop the loop before it begins.

What Happens When You Start Meditating Regularly

Every single day, your body experiences up to 70,000 various thoughts that will traverse your brain. These thoughts are positive, negative, hurtful, and caring, and none of us are immune to this kind of fluctuation.

You can detach from these monkey mind thoughts, take a step back, and reside in the present.

Mindfulness practices, like meditation and yoga, have been used by cultures for thousands of years to provide humans with control over these involuntary thoughts. Practicing meditation provides us with the following tools:

How to Start Meditating

If you want to start living a more positive lifestyle and turn your life around, all you need is mindfulness and meditation. Anyone, anywhere, at any time, can do it. The only thing left to do is decide to begin!

Meditation may take many different forms, from breathing techniques and muscular relaxation to introspection and self-observation. Your own preferences will determine the kind of meditation that is most effective for you, but for those who are just starting out, guided meditations are always a terrific place to start. Here is a guided meditation from our free course, Awakening Your Intuition, to get you started. You may sign up for the whole course on Teachable for free if you like it!