One of the core skills we develop in mindfulness meditation is the ability to observe thoughts without judgment and without attachment. And it’s something many people get wrong.
When I started meditating twenty years ago, I would quite forcefully push away my thoughts — which, of course, is completely the wrong approach. Such mistakes in meditation can totally derail your practice.
In this guide, I’ll explain how to observe your thoughts during meditation in a mindful and non-reactive way, and why this one shift in perspective can transform your meditation practice.
Why the Way You Observe Thoughts in Meditation Matters
You might think that the reason it matters how we observe our thoughts in meditation has something to do with the thoughts themselves. But it’s actually entirely about how we react to them.
In meditation, we’re training the mind to be non-reactive. Because, when we’re non-reactive, we’re more present, more peaceful, and we enjoy better mental health.
One of the main triggers of reactivity is our thoughts. We interpret them as being too real, so both pleasant and unpleasant thoughts can pull us in.
We tend to attach to pleasant thoughts and forcefully reject unpleasant ones. Because of that, we fall into a cycle of reactivity. And that cycle prevents us from being mindful, from being present, and from being calm. That’s why it’s important to observe thoughts in meditation the right way — the mindful way.
What Does It Really Mean to Observe Your Thoughts?
But what exactly do we mean when we say observe your thoughts? This entire phrase is often misunderstood and, honestly, pretty confusing. It implies that you need to watch your thoughts like you’re watching a movie. But thoughts come and go so quickly. How are you supposed to watch individual ones?
It’s very misleading. I think this instruction — to “observe your thoughts” — comes from the idea of being a passive observer. But the emphasis should be on the passive part, not the observation.
In mindfulness meditation, you’re observing the breath (or your chosen meditation object). That’s where your attention should be. Thoughts will naturally arise. And when they do, you just allow them to come and go — without clinging, without pushing, and without reacting. In fact, I tell my clients to let go of the concept of observing thoughts altogether, because I think it causes confusion and does more harm than good. So instead of observing your thoughts directly, simply keep your awareness on the breath and allow thoughts to pass through the mind. That is observing — in a non-involved, passive way.
What To Do With Thoughts During Meditation
So if we don’t exactly “observe our thoughts” when we meditate, what do we do? As I described in my guide to meditating properly, we notice the movements of our awareness in a non-reactive way.
Let’s say you’re meditating on the breath and you notice your awareness wandering to a thought. You simply notice that the mind is wandering — calmly and non-judgmentally. If your mind attaches to a pleasant thought, just notice the attachment. If it tries to push away an unpleasant thought, notice the pushing. And then gently return your attention to the breath.
If you’re practicing Vipassana meditation, you might take it a step further and label the thoughts by simply saying “thought.” Personally, I like to label the specific type of thought — saying something like “mental sound” or “mental image.” The reason we do this is because engaging the rational mind with labeling helps reduce emotional reactivity.
Occasionally, you’ll encounter what I call sticky thoughts — thoughts that feel emotionally charged and hard to let go of. These often seem real. You might even notice that they trigger strong emotional reactions. When that happens, I recommend describing the qualities of the thought — for example, “mental image, red, I see a red circle.” Avoid labeling with personal meaning (like “I see my ex”), because you’re not really seeing your ex — you’re seeing a thought.
The key is not to get pulled into the story. Just let the thought come and go like any other experience.
Summary: A More Mindful Way to Work with Thoughts
The notion of observing your thoughts in meditation is quite confusing. What you actually do is non-reactively let your thoughts come and go, while noticing movements of the mind and returning your awareness to the breath when needed.
When I explain this to my clients in my private meditation lessons, it’s like the light gets turned on. This one understanding can really improve your meditation practice — because it helps you stop fighting your mind and start witnessing it peacefully.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.